A master of muscle training or a master of martial arts, please enter the !! Please answer in detail

It would be better to pack more sandbags.

1.Muscle cannot be converted into fat, and fat cannot be converted into muscle.

2.Muscle building is muscle gain, which is the use of excess recovery and food supplementation to increase muscle mass and strength.

3.Yes, it is the process of using long-term aerobic exercise to make the total energy consumed by the body greater than the total energy intake, so as to burn the fat accumulated by itself.

4.Whether you are strong or obese, if you want a good muscle line, you should start losing fat seriously, and the training content of fat loss and muscle gain is different.

5.To **, first of all, aerobic exercise, more than 40 minutes, stick to it every day. The second is that strength training is different from muscle gain, with medium to medium weight, multiple sets and more reps, usually 20 to 25 groups, 5 to 8 sets.

Finally, pay attention to your diet, eat small and frequent meals, don't eat too much at once, and don't go hungry. Eat less greasy and fatty foods.

Fat and muscle are not the same, they are not fixedly distributed, and the fat layer of the whole body can be regarded as a whole, which should be increased and increased together, and decreased together, but the proportion of total fat accumulated in each part of the body is different. The increase and loss of fat is a process of dynamic equilibrium, so to lose fat or to exercise all over the body, there is no special way to lose parts, unless liposuction.

Thin people can't use the same method to train muscles as fat people train muscles, fat people train muscles mainly to burn fat, and thin people train muscles mainly to find ways to thicken muscle fibers. Because I learned human anatomy when I was training in the army, I am familiar with physiology. And at that time, I had no intention of training muscles, just for physical strength and endurance, and I didn't think about deliberately bodybuilding, but I wrote down the relevant knowledge of bodybuilding.

For each training, I first train the pectoralis major muscles, then the back, then the shoulders, and finally the thighs. "Heavy first and then light", unlike many people's training methods, I lift weights first, and then gradually reduce until I can't lift them at the end. Take the bench press ("flying bird" in gymnastics language) as an example, I started to lift a 45 kg barbell, I could only push 5 times, and then asked the person next to me to lose the barbell piece, 35 kg, and then 7 more pushes, then 30 kg, and then 6 more pushes are really not good.

The same goes for other exercises. It works wonderfully. After insisting on practicing three times a week for half a year, the upper body is much stronger, and the weight has dropped to 75 kilograms.

It doesn't matter if you have fat, it's capital.

It is recommended to go to the gym and do bench press and other exercises, which are very good for exercising the chest muscles and arm muscles.

If you have perseverance, you can go for a long run, which can help you lose fat.

I believe that after hard work, I can have a perfect body.

Muscles are the landlords who evolve from fat.

One meter, eight five, 200 pounds, generally speaking, not very fat, just a little fat.

Do you want pectoral muscles and abs, if you want to build muscles, it's good to have fat, because through your efforts, you can turn fat into muscles.

It is recommended that the landlord go to the gym and follow professional training to practice the pectoral muscles and abs without numbness, and the so-called inverted triangle will appear.

You are 1.85 meters tall and have an inverted triangle, which must have fascinated many girls.

Not equal to muscle gain.

If you want to build muscle again, go to the gym and run 40 to 60 minutes of steps (aerobic exercise) first, and then do equipment (more reps and less weight).

I also wanted to, but I couldn't persevere, I didn't have time, I didn't have energy, I felt tired once in a while, and I would deliberately avoid it, and in the end I didn't have a figure, and I was very inferior.

So it's better to relax and run more, the effect is also good, just get by.

Be patient and determined - you're wasting our feelings.

Go to bed early and wake up early, run once in the morning, run once in the afternoon, run once in the evening, and do 50 push-ups a day. Capable of making 100 pcs. The muscles will be strong in 1 week, but they will not grow yet.

If you take more than 3 weeks, you will gain muscle, and you will do 50 sit-ups a day. Capable of making 100 pcs. It is possible to exercise the body.

Makes muscles strong. Forceful.! What to eat nutritious?

Best? 1 apple. One a day.

Safe.! 2 bananas. One stick a day.

Health accompanies you.! 3 kiwi . One a day.

Boost the vitamins your body needs! 4 tomatoes. One a day.

Boost your stamina. It also suppresses coughs! You can choose any of the above to eat!

Food on the table: 1. Winter melon Winter melon contains no fat, low sodium salt, and has the effect of diuretic and dehydration. Folk experience is often used to cook a moderate amount of winter melon to drink soup, which can discharge excess water in the body.!

2. Cucumber, cucumber contains a propanol substance that can inhibit the conversion of sugars into fat, cucumber also contains fine cellulose 3, soybean to enhance physical strength.

Before you start exercising, it's important to have an idea of how to exercise

1. Target muscles.

Before doing the movement, it is necessary to clarify the part of the training. For example, when doing dumbbell upward incline bench press, it is necessary to make clear that the training part is the upper part of the pectoral muscles and triceps, and at the same time has an exercise effect on the anterior deltoid muscle. Once you know which muscle groups you are training, it's important to feel how your target muscles are working.

2. Action. Fully understand the training movements of a certain part, for beginners it is enough to have 3-4 movements in one part, and in the advanced stage, the training movements of one part can be increased to 8.

3. Number of groups. The number of sets refers to the number of sets done for each movement, generally 2-3 groups for beginners are enough, 4-6 groups for intermediate stage, and 8-10 groups for advanced stage.

4. The number of times per group.

The concept of reps per set is very important, and reps are the maximum number of reps that a certain weight of dumbbells can complete per set. A set of 6 reps or less is used to improve strength; 8-12 times for muscle mass; More than 15-25 times to improve muscle separation and sculpt muscle lines; More than 25 times for fat loss;

5. Weight. The maximum weight is the weight that can only be performed once. 85% or more of the maximum weight is considered large; 65%-80% are medium weight; Less than 65% of the weight is considered small. Training with medium to heavy weights can increase strength and muscle girth.

Medium to light weight training can improve muscle definition, separation and finesse, and can reduce some fat.

6. Time interval between groups.

This is a very important and easily overlooked concept, and the between-set interval refers to the rest time between sets of the same action. Usually short intervals are about 30-45 seconds, about 1 minute is a medium interval, and more than 1 and a half minutes is a longer interval.

7. Speed. In fitness training, slow motion is generally used, which is suitable for most fitness training. Of course, it is not excluded that some fitness methods can achieve results by increasing the speed of movements.

8. Fitness frequency.

Usually beginners can practice 3 times a week, intermediate practitioners can practice 3-4 times a week, and advanced athletes can practice every day during the season, or even 2 times a day. Experiments have shown that after a vigorous exercise session, the body function is at a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it will take 5-8 days to produce excessive recovery! That's why many high-level elite athletes train routinely with each muscle group only once a week.

9. Nutrition. Exercise alone does not give our body energy and nutrients, and it is not possible to train a good body. In the fitness industry, there is often a saying that "3 points of training, 7 points of eating". Therefore, it can be seen that diet plays a very important role in fitness, especially protein supplementation, what is the more popular hydrolyzed whey protein powder on the market now, you might as well try it.