Xiaobai consults fitness bigwigs with some questions?

You can reduce the importance of the body through study and physical exercise, especially running, which requires long-term persistence to achieve the best effect.

1. Correctly understand blind dates. Don't think that blind date is just an ancient legend of the last century, if you don't have enough time and energy to meet good men and women, then blind date is a shortcut.

2. Be vigilant. The deceptiveness of blind dates has existed since ancient times, just in case, it is best for the matchmaker to be someone who knows you, it can be relatives and friends, but it is best not to be someone who has interests with you. Even if your composite index is 10 points, you only tell the other person 7 points.

The low cost of blind date brings high risk. The risk lies in the outcome of the blind date, in each other's reactions. Therefore, there is no need to take the blind date too seriously, and no one is anyone's fault.

3. Learn to screen. Understand the basic situation of the other person before meeting. If the opponent has some hard injuries, consider going out immediately.

4. Be attractive at all times. Dress yourself up before the date. Girls should wear makeup, preferably dresses.

5. Adjust your mentality. Before going on a blind date, try to find two happy things to make yourself feel high. Blind dates are easy to imagine in advance, and it is also very easy for people to be surprised. Therefore, you don't have to go to the appointment with the mentality that you have to make it, you can just go into battle easily.

6. Be prepared. Prepare a firefighter, and when the situation is not good, quickly slip away.

7. Pay attention to details, because two people are strangers, so every detail will become a factor in examining each other. Don't swear, pay attention to bad mantra habits. You must not be nervous, you must have the psychology of contempt for everything, and you must see the other party as a paper tiger.

So you stand on a high place. Psychologically they have overcome each other.

8. Try to avoid things about money, for example, the other party thinks you are not grand enough or too stingy. And you don't know what the other person is like, so avoid it and try to let a third party pay the bill. Or go to the park together, go for a walk, and go on a blind date at a place where it doesn't cost money.

9. Don't lie. Don't brag to each other, the cow can brag, you can do it at any time, but don't blow it at this time, the cow that blows the sky is very tolerant of smashing itself when it falls.

10. Keep it humous. When a girl meets a humorous boy, she usually laughs, and the atmosphere is not so tense. Please try to remember a few healthy jokes before you go on a blind date, not a pornographic joke, remember to remember.

First, novices can significantly gain muscle and lose fat at the same time when they first start training.

2. Creatine and protein powder are both nutritional supplements, and there is no problem that you can't eat them every day, for example, beef has creatine, and supplements are really not so miraculous, they are weakened versions of food, and when you can eat enough food, you don't need supplements, but you have to settle for the next best.

Three protein isolates are sufficient.

Sort out nine frequently asked questions by fitness novices to improve your exercise knowledge in an all-round way and help you make a reasonable exercise plan.

Nowadays, more and more people are starting to join the fitness army and want to improve their physical health through fitness. However, with the increase in the number of fitness people, the number of people injured due to fitness is also gradually increasing, which makes many people afraid to go to fitness, for fear of physical injury caused by fitness!

Indeed, if we do not exercise correctly, it is likely to cause our fitness injuries, and even some injuries will accompany us for a lifetime, which will have a significant impact on our later lives. Therefore, fitness must not be blind, so how should fitness novices embark on the road of fitness? What can we do to achieve good fitness results while avoiding physical damage?

1.Be sure to warm up and stretch well before working out.

Let's not ignore this, in the process of my fitness, I often find some fitness novices who do some heavy weight equipment exercises directly after entering the gym. Actually, this is very incorrect. Because fitness is a medium-to-high-intensity physical exercise, it is easy to get injured if you are not careful.

It is necessary to warm up and stretch before playing fitness, if we warm up and stretch sufficiently, we can improve the toughness and elasticity of our ligaments, and enhance the tolerance of our muscles. Lay a good foundation for our workouts and give the body a sufficient buffer period. In this way, we can greatly avoid physical injuries during fitness.

2.Fitness needs to be gradual.

The gym is truly a place with a competitive environment. Some of us fitness novices are likely to see some fitness gods doing some heavy weight movements, so we go blindly to try, which can easily cause damage to our body! Therefore, we must not be in a hurry when exercising, we must take it step by step, start from a small place, and increase the intensity of our fitness little by little, so as to greatly avoid fitness injuries.

1. Do fitness novices want to find a coach when they go to the gym for the first time?

Personally, I think it is necessary in the case of a budget, because many people are confused when they enter the gym, and they don't know how to practice. So at first, you can buy a few fewer classes and let the coach teach you more movements, instead of just following the lessons.!! The point is to practice on your own.

2. Diet.

Don't go on a diet, don't go on a diet, don't go on a diet!! The serious consequence of dieting is that it can lead to binge eating. In the short term, you may see a relatively rapid loss of scales, but in the long run, it will only affect the metabolic rate and affect the effective fat loss for a long time.

Diet tip: Eat more protein, eat more vegetables, control carbohydrate intake, and indulge meals occasionally.

3. What coach to choose?

Intuitive performance + figure, in the case that you don't know a coach, a coach who manages his body well enough is definitely not bad, at least he can practice.!! Don't trust a coach who has no trace of training and keeps talking to you all the time.

4. Mentality. You can't be a big fat person in one bite, so you can't have a good figure in three days. Fitness is a long-term process, to slowly turn it into a part of your life, don't feel stressed or uncomfortable at the thought of going to fitness, try to find more happiness in fitness.

Don't forget that fitness not only makes us feel better, but also makes us healthier!! That's all that matters!

5.What do I need to add before, during, and after practice?

You can also replenish fast carbon and protein within 60 minutes before exercising.

During training: Bring a large cup that can hold a lot of water, and drink more water in small amounts.

After training: Within 30 minutes is the best time to supplement carbohydrates and protein, which can help the body recover and make the training effect better.

First of all, be sure to sit and warm up enough before the gym, if you don't warm up, it is easy to get damage to the body. Secondly, it is necessary to reasonably carry out the Jianzhen Biyu body according to their own situation, do not completely imitate the movements of fitness experts, and start from the most basic wisdom. I can't eat hot tofu in a hurry.

Fitness is not a day or two can produce results, the most important thing is to persevere!

With the development of social life, the upsurge of fitness is enduring, after all, everyone wants to have a good body, as a fitness white, first of all, you should develop a reasonable exercise method according to your own body shape, and secondly, you must pay attention to the appropriate magnitude when exercising, whether it is fitness time or fitness intensity, to gradually improve, and finally we must insist, no matter what fitness method, persistence is the first priority.

Xiaobai Fitness still has to find the corresponding coach to guide, after all, I don't know a lot about fitness equipment, and I can't use it correctly.

What the words you only know after the workout are deceiving, here are some examples:

1."Where there's a will, there's a way": While hard work and persistence are very important, not everything can be achieved through hard work. When it comes to fitness, factors such as genetics and age can also affect your fitness results.

2."Muscular babes": The term "muscular babes" is often used to describe people who have a lot of muscle, but it also has a somewhat pejorative connotation.

Excessive pursuit of muscle may neglect other aspects of physical health, and everyone's body structure and genes are different, so a person's value should not be evaluated by the amount of muscle.

3."Don't eat, just do exercise": fitness and ** are two different concepts. While fitness can help you burn calories, if you don't pay attention to your diet, you can still consume more calories than you consume, leading to weight gain.

4."Doing sit-ups can be like preparing to train abdominal muscles": Although sit-ups are a good exercise to exercise abdominal muscles, they cannot train obvious abdominal muscles by relying on this exercise alone. To build your abs, you need to consider a variety of factors, including diet, exercise, and rest.

5."Running can**": Although running can burn calories, if you don't pay attention to your diet, you can still consume more calories than you consume, leading to weight gain.

In addition, running has a different impact on everyone's body, and some people may not be able to adapt to this type of exercise, so you should choose an exercise method that suits you according to your physical condition.

In conclusion, it is deceptive to only know these words after working out because fitness is a very complex process that requires consideration of a variety of factors, including diet, exercise, genetics, and age, among others. Therefore, we need to have a correct understanding of our body and adopt a scientific approach to fitness.

Q: If I want to get in shape, go to the gym at least a few times a week and how long do you work out each time?

A: More than three times, but no more than six times, each time 45 to 80 points.

Q: What is the best time of day to exercise at best?

A: 16:00 p.m. to 22:00 p.m

Q: How long does it take to exercise after a meal?

A: More than 45 minutes, otherwise it will affect digestion.

Q: Do I have to eat three meals a day?

Yes! It's best to eat smaller, more frequent meals, and it's best to adjust the time to eat five meals.

Q: Should I quit smoking and drinking? I have a lot of friends, what should I do if I socialize?

Answer: You can quit smoking and drinking, but try to smoke less and drink less.

Q: How many hours of sleep do you want each day?

A: More than 8 hours.

Q: In order to gain muscle, if you don't want to take medicines and health products, what foods can you eat more to achieve the purpose of gaining muscle?

A: Beef, chicken, eggs, milk, fish and some fruits, vegetables.

Q: Are there any downsides to exercising?

A: No! The purpose of fitness is to strengthen the body.

Q: Should I warm up before working out?

A: Yes! About 10 to 15 minutes is preferred.

Q: Can I eat chili peppers?

A: Yes.

Dumbbells 4-5 movements per muscle group Complete with standard movements 4-6 sets of 12-15 per movement.

Every day, the parts of the exercise are different! Workouts are between 2-5 p.m.!

Running is scheduled to be done after training on the apparatus.

Take care to hydrate and don't collapse. You can drink a little salt water!

The need for oxygen during training is relatively large, and the environment for exercising should be well ventilated, and rest for 1-2 days a week depending on the physical condition! If you are not in a good physical state, such as being sick, you must rest!

Food: Chicken, fish, beef, green greens, celery!

The 14 Secrets to Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

What kind of body do you want.

Batista, John Morrison or Donnie Yen told me to make a plan for you again.

You just know when you go to practice, the gym usually has a trainer.

First of all, the problem with protein powder:

Drink protein powder 30 minutes after your workout to improve absorption; Just after exercising, the heart rate is high, the body's functions have not dropped to the normal level, and the blood flow is fast, at this time you should rest still, when 30 minutes, the body function tends to be normal, and when you drink protein powder and other supplemental nutrients, it will not cause pressure on the stomach.

The problem of eating some food before a workout:

If you are a strength machine anaerobic training, eat high-calorie, high-carbohydrate, easy-to-absorb foods 30-60 minutes in advance, such as: banana + oats + yogurt, the specific amount to eat should be determined according to your own situation and the intensity of training, if the intensity is not enough, you do not need to eat any food before strength training.

If you're focused on fat loss, you don't need to eat anything before training.

Muscle training is not the same as fat loss training, strength training is the use of calories, carbohydrates, glycogen, etc. to provide energy for muscles to better destroy muscles, while fat loss training is to maintain the heart rate for a certain period of time after the heart rate reaches a certain level as soon as possible in a short period of time, and uses its own stored energy to maintain fat loss exercises, one is to increase and the other is to decrease.