Both men and women want to have a good figure, and thin people want to make their bodies look stronger by practicing muscles; Fat people want to keep fit by exercising muscles. So what can we do to build a better and more effective figure and muscle? What should I eat if I want to keep fit and gain muscle? What are the misunderstandings of bodybuilding and muscle training? Do you know all this? Please don't act blindly if you don't understand.

First, what is good for bodybuilding and muscle training?

1. ostrich meat-a white meat that surprises you.

Everyone is familiar with chickens. This kind of high-protein and low-fat poultry meat is often used to replace red meat in the diet. Now you can try ostrich meat, which is similar in composition to chicken and low in fat. But it contains more creatine, iron and B vitamins than chicken. Because ostrich meat contains less fat, cooking time is shorter. Experts suggest that ostrich meat should not exceed medium maturity. In terms of food safety, don't worry too much, because ostrich meat is not as easy to be contaminated by Escherichia coli and Salmonella as beef and chicken because of its special pH value.

2. Beef liver-one of the most nutritious foods.

It contains creatine that can promote muscle growth, carnitine that can promote testosterone secretion and fat metabolism, B vitamins that participate in energy metabolism, and iron that can enhance myoglobin production (myoglobin is an energy substance in muscle that can promote recovery and nutrient transport). For these reasons, beef liver should be one of the best foods for bodybuilders, and it is recommended to eat it twice a week, 200 ~ 220g each time. Comprises 230-308 kilocalories, 36-48 grams of protein and 6-8 grams of fat. 7 ~ 9 grams of carbohydrates. Beef with the same weight has the same protein content, but it has more fat and calories and no carbohydrate.

3. Papaya is a good health fruit.

It can provide a large amount of potassium, which is very helpful for the production of muscle glycogen and can improve the contractility of muscle. In addition, papain can promote the digestion of protein, thus improving the absorption, retention and muscle growth of protein. Papaya should have a place in a high-protein diet, and its vitamin C content is also high. It is recommended to eat a small cup of papaya meat every time you eat protein, which is more effective.

4. White bread-the statement about white bread is very contradictory.

On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, for bodybuilders who pursue muscle volume, it is beneficial to consume and absorb quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth. It is recommended to eat two pieces of bread and cheese 30 minutes before training, and three or four pieces of bread and jam after training, plus whey protein milkshake.

5.olives

The polyunsaturated fat contained in morinda citrifolia in Tahiti can indirectly increase the level of ketone in the body, and can also promote the consumption of fat on the premise that the dietary fat intake does not exceed the daily recommended amount. In other words, eating a few olives a day is beneficial to develop a low body fat constitution, but it must be combined with strict implementation of the muscle-building diet plan to achieve it.

6. Honey-the ideal carbohydrate.

Many bodybuilders still think that all carbohydrates absorbed quickly will make them fat. But honey has been proved to be a very effective carbohydrate to restore muscle glycogen. Although it is consumed quickly, it can not obviously stimulate the secretion and improvement of insulin. This means that honey is an ideal source of carbohydrate supplement after bodybuilding training, which will control the body fat level. It is recommended to take 2 tablespoons of honey before and after training. You can add it to a milkshake or put it on bread. It is said that honey also has a good antioxidant function.

7. Corn starch-can delay the decomposition of other carbohydrates in the stomach.

This is very important for people who need to lose fat and fight hunger. The method of adding corn starch to the diet is to wrap chicken breast with corn starch and cook it in a non-stick pan. Starch coating can prevent the loss of juice in meat and make the meat more tender. If you eat this chicken with potatoes or rice, it will further slow down the digestion process.

8. molasses-a nutritious food that can improve the taste.

Every bodybuilder who wants to gain muscle should eat porridge, whether it is cereal with milk, rice paste or granules, it is a good source of carbohydrates. But some people don't like the taste and mouthfeel of this food. You can try adding 1 ~ 2 tablespoons honey and artificial sweeteners. Honey is rich in minerals, which can improve the taste of those bodybuilding foods.

9. Onions-Raw onions contain a chemical that is beneficial to fat consumption.

It also has antioxidant effect and can fight against harmful free radicals produced by high-intensity training. Excessive free radicals can cause muscle inflammation, weaken the immune system, expel carnitine from muscles, and hinder the recovery of physical strength.

Onions are also rich in sulfide, which has many benefits to human health. Among them, propylene disulfide can promote the internal circulation of insulin, which is very suitable for eating after training. When onions are ingested together with other nutrients that promote muscle growth (such as whey protein, carbohydrates and creatine), the nutrient absorption of muscles will be improved. Raw onions can be eaten in hamburgers or sandwiches, or chopped and mixed with ketchup.

10. Asparagus is also a good product for reducing fat.

How to gain muscle and lose fat? Bodybuilders who are losing weight usually eat a lot of low-calorie vegetables, and asparagus, as a less popular vegetable, generally does not appear on the table. In fact, asparagus is particularly good at reducing fat.

First of all, asparagus has diuretic effect, which is beneficial to the body to eliminate a lot of excess water. Secondly, asparagus contains special glutathione, which can promote the body to produce a hormone-like prostaglandin, which will affect the body's growth. Glutathione also protects the liver. It is recommended to eat several times a week.

Second, the common misunderstanding of muscle gain

1, no warm-up exercise

Many people grab the equipment as soon as they get to the gym, practice and then leave. On the surface, it seems to save time, but it is not. Because warm-up exercises can stretch muscles, tendons and joints, speed up blood circulation and prepare the body for training, so that you won't be injured by sudden exertion during training.

2. Don't always do the same training movements.

When you train with constant movements for a long time, your muscles will adapt, which will lead to the weakening of the training effect. On the other hand, if the frequency of changing training movements is too fast, it will be detrimental to the progress in each training movement. A better choice is to change the training movements regularly, otherwise, you will soon encounter the bottleneck of muscle growth instead of making continuous progress.

3, leg back training day perfunctory.

Leg and back are the two largest muscle groups, and fully increasing these two parts will effectively increase weight. However, many bodybuilders often do not have enough training or intensity in leg and back training, or they are perfunctory.

You should attach great importance to the training of legs and back, because it is useless to develop other parts without strong and developed leg and back muscles.

The longer you exercise, the better.

Although the longer the fitness time, the more obvious the effect of exercise, but remember that quality is always much more important than quantity. Sometimes we forget the time in the gym, including chatting with friends, waiting for fitness equipment, waiting in front of the water cooler. Try to plan before fitness, and try to exercise every muscle of your body. Speed up your heart rate, challenge your limits and exercise in the gym most of the time. Remember not to stop exercising!

5, ignore the accuracy of the action

Some people pay special attention to the weight of practice and the number of movements, and seldom pay attention to whether the movements are deformed and in place. The effect of bodybuilding training depends not only on the weight and the number of movements, but also on whether the muscles are under direct pressure and stimulation. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur.

6. Do too much aerobic exercise

Today, when running is popular, many friends like running, morning running and fun running, etc., but this may have a negative impact on muscle gain.

Doing too much aerobic exercise will lead to slow muscle growth and even burn your muscles. Why?

Aerobic exercise is a low-intensity exercise, which will not increase the concentration of steroids. Coupled with long-term aerobic exercise, the secretion of cortisol will increase, so the ratio of steroid to cortisol will decrease, and the muscle mass will of course decrease.

7. Eat too much

Eating less and eating more is a diet that helps to gain muscle, but the rule of gaining muscle is to eat 500 calories more every day, so as to achieve the long-term goal of gaining muscle. However, if you don't calculate well, you may eat too much in one day. Eating more calories will make you fat!