People who don t have a foundation for exercising, how to gain muscle and lose fat?

I think for some people who don't have a foundation for exercise, if they want to gain muscle and lose fat, they must first customize a step-by-step fitness schedule.

If you lose fat, you usually stop after taking in appropriate energy, and then with appropriate exercise, muscle gain and fat loss are not the same, you need to consume a lot of calories to gain muscle, and then pair it with relatively high-intensity exercises that add value to muscle.

If there is no foundation for exercise, of course, the premise is to practice physical fitness first, and only after training the core strength can you continue to gain muscle and lose fat later.

First of all, you don't have a foundation for exercise, you should strengthen the exercise, after a period of exercise, exercise your physical fitness, and then challenge some difficult exercises, such as lifting dumbbells, at the beginning, you can do a few, step by step, slowly increase, and then there is to insist on aerobic exercise every day, the combination of both aspects, slowly the physique will come up, and it will also increase muscles.

People who do not have a foundation for exercise must start from the diet to achieve rhythm, and an irregular diet that is not light on fat is not much beneficial to exercise

The simplest workout plan follows the steps of Warm-up + Anaerobic + Cardio above. The simplest exercise regimen is:1

Jog for 3-5 minutes. In short, the effect of slight sweating or heating of the body can be stopped. 2.

Do sit-ups and push-ups.

If you don't have a basic level of exercise, you can start with easy and hard work, start with three kilometers of running, and then slowly increase the number of such exercises.

To gain muscle, you can eat more beef, boiled beef and the like, high protein content, in short, don't eat fatty, if you lose fat, you should pay attention to standing after meals, avoid sitting and lying down.

For fitness novices, how to gain muscle and lose fat through fitness exercises?

First of all, it is important to know that it is not difficult to gain muscle, mainly the synthesis and destruction of proteins in the body, which requires strength training and nutritional supplementation. People who regularly train muscles can increase their basal metabolic rate, which is still very high even when sitting. The higher the muscle content of the human body, the higher the energy consumption and the higher the basal metabolism.

But from the age of 30, there is a gradual loss of muscle tissue, leading to a decrease in metabolism of 5 to 6 pounds per decade. For the middle limbs are buried to reduce the rate of muscle loss, it is necessary to perform resistance training. The principle is a negative balance of energy, i.e. energy expenditure is greater than energy intake.

Roughly speaking, eat less and exercise more. Muscle gain and fat loss can be carried out simultaneously by selling ants. In **exercise, through resistance training, you can relatively reduce body fat percentage, improve basic metabolism, and help**.

But many people have a lot of misconceptions about gaining muscle and losing fat, so many people don't know how to train.

First of all, congratulations on getting your gym card, it means that you will have enough confidence to shape yourself. Of course, you can buy equipment at home, such as dumbbells. The first question you have is not how to make the move, but how to start.

If your goal is to gain muscle, you'll need a month of basic training, during which you'll get noticeable changes in body shape. Novices go to the gym, how to build muscles from scratch, provide simple ideas, and usually, during basic training, we usually train with systematic compound movements.

The most typical bodyweight training methods: push-ups, pull-ups, sit-ups, bodyweight squats, bodyweight lunges. Even if you're training in the gym, you need to focus on bodyweight training to lay the foundation.

Newbies go to the gym, how to build muscles from scratch, providing simple ideas For beginners, I recommend using the barbell as the main training method, for the simple reason that the barbell is relatively stable and your muscles do not control the dumbbells well. Typical barbell compound training excitation exercises are: barbell bench press, barbell row, barbell squat, barbell bow squat, and barbell jerk.

Barbell jerk, VIP movementsDuring training, novices should focus on compound movements for full-body training. After a month-long training period, he will be surprised to find that his body shape has changed significantly. Recommended training regimen:

Train 4-5 sets for each large muscle group. You can use the following training programs. It's the first day of training.

Pectoralis major: barbell push-up group 2 + push-up group 3, 15 minutes latissimus dorsi: 3 sets of barbell rows + 2 sets of pull-ups, 15 minutes.

Crotch legs: 3 sets of barbell squats + 3 sets of barbell lunges (if you can't move, you can empty the bar) 20 minutes abs: 50-80 novices go to the gym to do push-ups Sit-ups.

How to get fit from scratch and provide simple ideas for barbell bendingTraining for the second day is based on small muscle groups such as biceps, triceps, deltoids, trapezius, etc. Biceps: 2 sets of barbell curls + 3 sets of dumbbell curls, 10 minutes triceps: dumbbell arm flexion and extension group 2 + narrow push-up group 3, 10 minutes, deltoids:

3 sets of dumbbell side raises + 2 sets of dumbbell front raises + 2 sets of barbell jerks for 15 minutes.

Trapezius: dumbbell anti-bird 3 sets, 10 minutes on the third day, you can rest. After that, the socks can be used for a continuous cycle of training for these three days.

Of course, you may need to rest for a while at first (note: the second training session should only be done after the muscles have fully recovered). The basic training content for beginners is biased towards the improvement of overall physical fitness.

After the novice period, you will get an initial muscle growth, which has a lot of significance for later muscle training. Newbies go to the gym, how to build muscles from scratch, provide simple ideas.

Many people will ask the question of diet, whether to buy protein powder. I advise you that eating well is the most important thing. Protein powder is not a necessity.

The proportion of carbohydrates in the Chinese diet is relatively high. Learning to reduce your dependence on fine rice flour and increasing your intake of high protein such as fish, shrimp, eggs, and beans (without giving up carbohydrates) will help you get a body with a lower body fat percentage and more pronounced muscle lines.

First: Go to the gym and ask for a personal trainer.

Third: freehand exercises, push-ups, pull-ups, crunches, and keep.

Also, pay attention to your diet, let you disturb the muscle, eat more meat, eat more vegetables, and eat rice steamed buns normally every day. If you want to go faster, buy some muscle building powder, protein powder or something.

Some basic exercises can be done, such as running or doing supine sit-ups, frog jumps, and high feast leg raises. In this way, you can do a good workout and can have a certain effect. Let the spike.

To do anaerobic exercise, not aerobic exercise, aerobic exercise will burn off your fat and make you look thinner. Anaerobic exercise can increase the muscles and make you stronger.

If you want to gain muscle, you should choose exercises that suit you, and then eat less staple foods and eat more water-acre Zen fruits and vegetables, so that the effect will soon appear if you stick to it. Arguments.

You should go to a place that specializes in fitness to build muscle, so that it will be faster and will not harm your physical health.

Fat loss can be done through food.

1. Eating more mung bean sprouts is good for **.

Mung bean sprouts can remove fat from blood vessels, eat more can effectively avoid some diseases, eat this food can clear heat, detoxification, dehumidification, diuresis and other effects. If you eat mung bean sprouts regularly, you can clean your stomach, have the effect of detoxifying fever and detoxification, and you can also clean your teeth. It also prevents fat buildup under the skin, and eating this food has many benefits, especially to promote gastrointestinal health.

2. Eating more chicken is beneficial.

This food contains a lot of tryptophan, a substance that is not synthesized by the human body as an essential amino acid, which helps the body coordinate and improve sleep, mood and appetite, which are very important for **.

You can usually go to the gym to exercise, and then you can also ask Shihan a professional personal trainer, you can choose to lift dumbbells, or you can choose to hang horizontal bars, parallel bars, and you can also choose to use equipment to gain muscle.

You can eat more chicken breast, you can also eat more fish, and you can also eat more beef Bi Drain, so that you can build healthy muscle. You can choose the Pamela plan, and you can run every day, jump rope every day, frog jump every day, and swim every day, these methods are very good. Noisy respect.

To get a fitness card, and then open or quietly start exercising; You can do some basic exercises, such as running or sit-ups to take this, frog jumping and high shirt slag leg raises, which can have a certain effect, and it is also very good to adapt to the barbell jerk in the later stage.

1.Diet plan.

Diet is more important than training, although this part is less interesting than it looks like and not as exciting as a training plan. The saying that three points of training and seven points of eating is correct, but most people think about how to train to gain muscle effectively, ignoring diet, resulting in poor results.

2.Training plan.

For fitness, the muscles that need to be trained can be divided into two parts: large and small.

Among them, the major muscle groups are: chest, shoulder, back, and legs; The small muscle groups are: arms, calves, waist and abdomen.

To get stronger, of course, it is to give priority to training large muscle groups. First of all, the chest is bigger, the body will become thicker immediately, the shoulders will be trained, the person will be widened immediately, and the chest and shoulders will be a little shaped, and you will immediately receive the praise of "you have recently become stronger" from your friends. The back and legs are more important in the long run, but they are more difficult to get started; The pectoral muscles are the easiest to get started, so in the early stage, you can give priority to training the chest, shoulders, back and legs, and let the pectoral muscles give more priority, feel the process of controlling resistance and muscle growth, and facilitate the application to other muscle groups.

The training methods are mainly large weights, low sets, compound movements, and free weights.

Large weights: After a full warm-up, do 6 8rm intensity and rest for 90 seconds between sets.

Low number of sets: generally large muscle groups use 4 movements, 4 sets of each movement; Small muscle groups use 3 movements, each with 3 sets.

Compound movements: such as bench presses, squats, pull-ups, presses, deadlifts, and other multi-joints, which require multiple different muscles at a time, are called compound movements, and thin people should practice more at the beginning.

The specific plan varies from person to person.

3.Rest and recover.

Muscles are made up of numerous muscle fibers, and training is done to tear these muscle fibers, then absorb the protein you ingest, do an "overrecovery", and your muscles will become larger. Therefore, rest time is very important, after the muscle is trained, you must be given enough time to repair it before it can grow; If it hasn't been repaired yet, you just train to tear it again, and obviously it won't have a good effect.

Therefore, do not train the same muscle every day, generally speaking, it takes 48 hours for a muscle to recover, that is, do not train more than twice a week. For the lower back, which is also known as the waist, it takes 72 hours to repair; The abs repair speed is fast, and it doesn't hurt to train every day, but it is still recommended to train every other day.

I insisted on doing push-ups every day and only ate 7 minutes a day. Do proper exercise, but remember to stick to it.

If you want to lose fat, jogging is the best, and which position does you have to target to gain muscle, is it the abdominal muscles? Or biceps...

Exercise is the first choice, and you can slowly lose weight by gradually developing a good lifestyle habit during this exercise. Aerobic exercises include: running, skipping rope, swimming, cycling, etc., which can be flexibly arranged to increase fun.

First of all, in terms of time arrangement, it is necessary to fully ensure the duration of exercise, otherwise the purpose of fat loss will not be achieved. Generally more than 30-40 minutes, 40-60 minutes is the best. Because the body can burn body fat better during this time, not just sweating.

Secondly, it is necessary to make it clear that aerobic exercise and a reasonable diet are the right choices for fat loss and body shaping, especially fat removal. If you don't want to gain muscle, you don't need to do anaerobic exercise, but you won't gain much muscle when you do pure anaerobic exercise.

Finally, the law of conservation of energy gives the best explanation, the more you intake, the more you naturally accumulate; The less you intake, the less you accumulate; And to maintain a certain figure, it is necessary to consume normal, and to consume more, so as to ensure continuous **. Ensuring a normal daily intake and choosing foods that are high in protein and vitamins can help reduce fat accumulation and provide higher quality energy.

The main components of muscle are muscle fibers, muscle glycogen, and water. Aerobic exercise depletes muscle glycogen and water, so there will be a certain degree of muscle consumption, which is unavoidable by any aerobic exercise... Not to mention the other muscles, the abdominal muscles should be seen, and there are two conditions.

One is that the abdominal muscles should be large enough, but the body fat should be low enough.

As my name suggests, you have to lose fat first in order to gain muscle, and when the fat goes down, it will be easier to gain muscle.

You have to first clarify whether you are losing fat or gaining muscle, which can be done at the same time as fat loss, and not at the same time.

Let's talk to a professional