After two months of fitness, your strength will decrease instead of increase. Guess you didn't use the right method. Just like I lost weight, I kept exercising for a long time every day for the first month, but I became fat instead of thin. After adjusting the exercise mode, it's much better.
One month's fitness intensity has increased greatly, but the weight has not increased. How can I explain that I don't eat enough? Eat more foods with high carbon, high water and high protein, five meals a day, and get enough sleep.
I want to ask, boy; 23 years old, height 174, weight 60 KG. What if you want to gain weight? I like fitness, but will fitness gain weight? Ensure adequate nutrition, reasonable schedule and proper outdoor exercise.
How to gain weight and how to keep fit is the key.
Copy: To gain weight during fitness, you can appropriately increase anaerobic exercise (such as equipment, yoga, etc. ) and reduce aerobic exercise (such as running, spinning, etc. ), and eat a lot of protein, such as eggs (no more than one yolk per day), beef, milk, chicken breast, etc. After half an hour of exercise, you should ensure adequate sleep and intake of fruits and vegetables, and do not eat high-calorie foods, such as fried foods and carbonated drinks.
How can I increase my strength without gaining weight? It can increase muscle and reduce fat. Aerobic exercise and anaerobic exercise are carried out simultaneously.
Because aerobic exercise can reduce fat, while anaerobic exercise can increase muscle. The combination of aerobic exercise and anaerobic exercise can give you strength without gaining weight.
As for the specific exercise method, it needs to be decided according to your physical condition, and it is suggested to go from shallow to deep and from weak to strong.
In addition, we should pay attention to the balance between daily intake and consumption.
Ask for advice: I am 2 1 year old, about 1.7 meters tall and weigh 62kg. How can we train a figure with obvious muscle lines and only increase strength without increasing weight? 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second regional muscle training. If high-intensity strength training is carried out, the interval between two regional muscle trainings is not enough, especially for large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. 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. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.
Exercise and fitness
It is very painful to keep fit without gaining muscle. How to gain muscle is to practice three points and eat seven points.
Suggest analyzing your diet.
In addition, the quality of sleep should also keep up.
What should I do if my baby grows fat? Breast-fed mothers are under greater pressure in this respect than mothers who feed milk powder. Breastfeeding doesn't have some "universal" rules like milk powder feeding. Every breastfeeding mother should establish a harmonious feeding/supply-demand relationship according to the uniqueness of her baby. Every mother and baby have their own special "melody", so when there is a problem, the root cause is not clear at a glance. However, once the baby's weight is not up to standard, people should first blame the mother for not feeding the child well. If you give up breastfeeding and switch to milk powder, your mother will feel like a failed mother. Generally speaking, the standard to measure the baby's weight gain is the "growth table" provided in some books. These forms may be convenient for busy health care doctors, but they have many disadvantages. For example, they don't consider regional, genetic and racial differences at all. And the biggest drawback is that all the information is based on the baby fed with milk powder. Because the fat content in milk powder is two to three times that of breast milk, and because infants fed with milk powder generally add complementary food earlier, infants fed with pure milk powder are "slimmer" than those fed with milk powder at the same growth rate. Babies fed with milk powder often worry about being overweight. Excessive fat intake will lead to a series of health problems in the future.