My coach has repeatedly emphasized to me a saying in the fitness world that "three points depend on practice and seven points depend on eating". Although this is for senior people, novices may practice seven points and eat three points, but I really can't understand that diet is not important.

I once wanted to practice hip lifting and asked the coach if I could squat 100 times a day (my daughter). The coach must have rejected the idea. After training, every muscle needs a rest. Train the same content every day, not to mention that your muscles can't stand it at all. Even if it can be tolerated, the body will adapt to this kind of action after a long time, which has little effect. Don't underestimate the adaptability of your body. And it turns out that the rest time after strength training is the best time for muscle growth.

Therefore, to be precise, fitness should be a talent to practice three points, eat five points and rest one point.

In addition, the goal of fitness is different. You don't need to lose fat, you just need to gain muscle.

In that case, practice less aerobic and do more anaerobic. Carry out differentiated training of strength training. Divide the body into several muscle groups and train according to the muscle groups. For example, legs and hips on Monday, arms (two arms and three arms)+waist and abdomen+core on Tuesday, chest and back rest on Wednesday, and legs and hips continue on Friday. Saturday arm+waist and abdomen+core practice waist and abdomen or core strength (or legs) on Sunday. The order can be disrupted, practice at least four times a week and take at least one day off. You can not practice at all on the rest day, or you can run and play ball. In short, do not practice strength training on the rest day, and give the muscles time to rest. You should also arrange a weekly abuse training, that is, the training volume will increase. I usually double the amount on self-abuse training days. Then arrange a rest for the next day.

Diet, rationalization, reducing fat and increasing protein's intake.

Remember that fitness must remember a reasonable diet and rest! ! ! Don't do too much training! ! By the way, fitness is a lasting and long-term lifestyle, and it should not be too fast. Just like a woman taking diet pills, the faster the effect, the faster the reaction.