People in the workplace are busy at work, but they should insist on doing a little training every day. Three days of fishing and two days of drying nets can't play a role in fitness at all! Use the simplest and most direct free weight to train muscles. Never ignore the basic movements, such as hard pulling and other compound movements are most conducive to muscle growth. In every training, you should put the most effective compound movements at the front. After the heavy compound movements are completed, isolated movements or instruments should be used to improve the muscles and make them reach deep strength rest.

Aerobic and strength together: weight loss can't rely solely on aerobic exercise, because body fat needs to be strengthened through strength training. And strength training can't be done alone. It is best to combine and exercise for 30 minutes.

2

No.2 protein

Don't limit the intake of protein. The more protein you eat, the faster your muscles will grow. Generally speaking, the standard protein intake for bodybuilding is at least one gram of protein per pound of body weight. In order to better promote muscle growth, the daily intake of protein should be increased to1.5-2g per pound of body weight.

three

The third carbohydrate

Carbohydrate is the main food to increase muscle volume, but too much carbohydrate will increase the body fat content, so pay attention to carbohydrate intake. Generally, the standard intake of bodybuilding is at least 2 grams of carbohydrates per pound of body weight, so it is necessary to increase the intake to 2.5-3 grams of carbohydrates per pound of body weight, but not more, otherwise it will only turn indigestible food into fat. The best arrangement is to keep the carbohydrate at about 3 grams on the day of training, especially when the training intensity is relatively high. If you are training small muscle groups or on rest days, you can reduce carbohydrates slightly, but not less than 2 or 5 grams. If it is lower than this intake, it is difficult to exert the full growth potential of muscles.