I only have a pair of dumbbells and protein powder, creatine how do I get fit

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

It is suitable for 6-12rm, and 12-20rm is used at the beginning, rm refers to the weight of the maximum number of times that can be done in a row. For example, 20 catties can be done 10 times, which is 10rm, mainly depending on the number of times this weight can be done continuously, with this number of times. This weight is measured in each part, and this weight should be increased according to the increase in strength, so that the exercise is scientific.

Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

It is best not to use protein powder and other supplements for beginner fitness (less than half a year). This will make the digestive system delicate.

Creatine can be eaten before a workout to increase the intensity and durability of your workout.

The training recommendations are as follows: dumbbell bench press, dumbbell row, dumbbell squat, dumbbell press. Do 5-8 sets of each of these four movements, 8-10 reps per set, rest for 90 seconds between sets, and train every other day, about 50 minutes each time.

Then do about 10 minutes of stretching exercises. Eat a diet rich in simple processed vegetables and plenty of fruits. Eat plenty of eggs and legumes.

Eat more food-based foods. Eat light, processed meats in moderation. Adjust the training plan after 1-2 months of training.

Let's do it myself, if you haven't practiced before, you start to practice 5 kg of dumbbells, 10 groups of 10, 10 groups start to be a little tired, but to stick to it, I haven't eaten a few acids, because it's not easy for the human body, so I didn't eat protein points, and I drank it every night, but remember that since you're going to practice bodybuilding, then you have to ensure 10 hours of sleep, and I'll teach you how to practice, what you want to practice is pulling back, three heads, two heads, and a vice department, I won't say much about sit-ups, two heads, palms outward, holding dumbbells, putting down, lifting up a group of 10, 10 groups, three heads Hold dumbbells in both hands, hold dumbbells in your hands, lie down, put your hands vertically, put the back of your hands towards yourself, lift up in a group of 10, pull your back, hold the dumbbells with both hands, bend down into a figure of seven, look up and put down your hands, remember each set of movements, the slower you do, the better, and it will be effective in 1 month Come on, the above is what you have to practice in a day, and you will suffer from the hardships hehe.

The average exerciser does not need to supplement protein powder, and if the diet is inconvenient, you can eat some.

Who needs protein powder for fitness and muscle training?

1. If you can't get enough protein food in your daily diet, such as three meals a day without eggs, beef, shrimp and other high-protein food supplements, these fitness and muscle building friends can consider eating protein powder to supplement protein.

2. If you want to train a big man, a bodybuilder muscle man needs to eat protein powder. Because these muscular men have a hard time getting enough protein from their daily diet. If you want to get enough protein for muscle, you need to eat a lot of high-protein foods, such as eating a basin of eggs at a time.

Athletes, bodybuilders, and bodybuilders must supplement protein after exercise because high-intensity exercise consumes muscle protein, which is not good for muscles, so they can consume protein powder half an hour after exercise to prevent protein deficiency from damaging muscles.

Who doesn't need to eat protein powder to build muscle?

If the fitness and muscle training is just to strengthen the body, gain muscle and weight, and maintain a good body, there is no need to eat protein powder, because the daily diet is enough to provide enough protein for the muscles. In addition, the human body cannot store too much protein when injected into it, and too much protein will be excreted from the body with the body's sweat and urine. There is also the fact that excessive protein intake can increase the burden on the human kidneys.

Long-term exercise definitely needs protein Amway's protein powder is pretty good...

Long, and then slowly add weight, supplements, auxiliaries are to be used according to their own physical conditions and economic conditions, generally speaking, do not use some egg white, and white meat can be.

If you really want to use adjuvants, it is recommended to use whey protein, which is cheaper, and every ***!

Sincere reply,!

If you have high requirements for all aspects of fitness, you need to keep working out for at least half a year.

If you can stick with it, you need to be in vain.

The first floor and the second floor are solved. . . I'll just explain your question and add it.

8 12rm times 4 means that a set of training 8 12 times the standard time exhaustion, that is to say, when you do 12, you can test your strength and no longer be able to complete the 13th movement under the standard movement.

Multiplying by 4 means that such an action should be done on 4 sides.

There are many disciplines involved in fitness, I suggest that you first study clearly in a small number of drug experiments, at the beginning of a little bit, if you feel that something is wrong, immediately stop, study clearly in use.

3. The principle of all muscle growth: Muscles do not grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Therefore, strength training and protein supplementation are essential for building muscle.

For you, there's no need to take protein powder at all when you're a beginner. It's not an illusion or anything, it's just that as long as the dietary structure is adjusted at this stage, the protein acquisition is still very convenient.

Eggs can be eaten two or three a day, but you need to pay attention not to eat two or three eggs in one go, eat a whole egg for breakfast, you can eat an egg white at noon, and eat an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eating two or three in one sitting, not all people are able to digest it.

You don't need to buy creatine now, you are now practicing twice a week at this stage, which is a bit too much for beginners to train at a single time, it is recommended that you ask the coach to help you develop a training method of two cycles a week.

Strictly speaking, there is nothing you can't eat, it's just how much you eat. If you want to build muscle, adjust your diet to a high-protein, low-fat, low-carbohydrate diet. The first is to reduce the intake of fats, fried food, fatty meat are tried not to eat, pork or mutton even pure lean meat contains a lot of fat, it is recommended to eat less or not eat.

If you want to eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk, and soy products. It is best to halve the amount of staple foods at each meal, and replace the insufficient part with vegetables with crude fiber to increase satiety.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training. Combit's protein powder is recommended.