Autumn Exercise Meat Gain Diet Rest Time Detailed to come

Frankly, you've been working out for too long, and I suggest you go to the gym anyway to have an atmosphere there. I simply talk about the lower chest, back, arms, birds, legs do 2 or 4 exercises a day, and ride a bike for 3 5 minutes to warm up before starting. Then you try to lift the bar as much as you can, and when you push the barbell, you have to slow down and go up quickly, that is, slowly lower and then push up quickly.

I started with 100, pushed a group, 12 (don't use the one with a shelf, use the unprotected one to be effective.) The second group is 110, 12, the third group is 120, if you can't keep up with your physical strength, you can let someone help you support, the fourth group is 110, 12, the fifth group is 100, 12, the sixth group is 100, 12, it definitely has an effect, the general idea: after the warm-up, push the barbell, first light and then weight, and then sprint to the limit of physical fitness and then weight, and then reduce and then lighten, my method is taught to me by a friend of my gym, his size, tsk envy.

Hehe, I gained 7 pounds in the first month and 4 pounds in the second month. On the arm, you can grasp the weight by yourself, the general theory of fitness is similar to that of the barbell, there must be a group in a cycle to sprint the limit of physical fitness, so that you will find that the strength has grown a lot the next day, 6 groups of barbells per day, birds (training deltoid muscles) 4 6 groups, when you do birds, you have to be when your own two forearms are disabled, you can't use the strength, you have to grasp it, many people's movements are wrong. I wish you a big and beautiful man.

Hehe, give me extra points, it's not easy to write so much. Another: Fitness must eat breakfast, usually eat more fiber-rich food, preferably beef, chicken is also OK, absolutely not to eat supper, remember, and pay attention to less sex.

Insist on running every day, the best is to run at an average speed, to continue to run for at least 30 minutes, running can exercise our body's cardiopulmonary function, enhance physical fitness, and improve the body's immunity. People who insist on running every day will look sunny and energetic, and they will also be productive at work. If you want to know more about fitness, you can check out some fitness forums:

For example, Lidong Fitness Blog, Dabin Fitness Forum, etc.

In the future, I will not eat bread and noodles, butter and cream cakes, or sugary drinks. Eat more vegetables and rice as the staple food.

You know the reason for it, go get moving.

1. The amount of exercise should not be too large.

In autumn, the nervous system excitability of people increases, and physiological functions tend to be active. During this season, people tend to exercise excessively, which causes fatigue and affects work and health.

Therefore, it is necessary to control the amount of exercise, master the exercise time and intensity, and do not exceed the load of the body. The increase or decrease of the load varies from person to person, and the middle-aged and elderly should not exercise for more than 1 hour each time. When exercising, you feel that your body is a little hot and sweating slightly, and it is advisable to feel relaxed and comfortable after exercising, and do not sweat profusely.

2. Choose a good sports venue.

Autumn is the season with a high incidence of allergic diseases, so choose a good place when exercising, and do not exercise in places where pollen is flying to avoid causing allergic diseases. It is not advisable to exercise on the side of the road, because the weather is dry in autumn, and the dust is easy to fly, and running on the side of the road will inhale more dust and harmful gases emitted by cars.

Avoid foggy days, especially in late autumn and early winter, when morning fog increases significantly. The fog contains many harmful substances, and the human body will inhale these harmful substances when exercising, which can easily induce bronchitis, pharyngitis, ocular conjunctivitis, rhinitis, asthma and other diseases. At the same time, foggy weather is low, the wind is low, the humidity is high, and the sweat is not easy to evaporate, which can make people feel uncomfortable.

Pay attention to your diet. First: Avoid spicy and dry food.

Spicy foods and condiments such as garlic, onions, ginger, star anise, fennel, etc., can aggravate internal heat and make dryness invade the human body.

Second: Avoid greasy and fried foods.

After eating it in autumn, it is difficult to digest and easy to accumulate in the stomach and intestines. In addition, the spleen and stomach function is weak, and eating greasy and fried food will aggravate the heat accumulated in the body, which is not conducive to the body's adaptation to the characteristics of autumn dryness.

Fourth: Avoid fatty and sweet foods.

Traditional Chinese medicine believes that autumn is the main lung qi, and the lungs are mainly pungent. If the lung qi is too much, it will often lead to liver qi depression. Autumn dryness is easy to hurt the fluid. In terms of diet in autumn, it is mainly to prevent dryness, protect yin, nourish yin and moisten the lungs, and avoid eating fatty and sweet foods.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

No, we must be quick and quick success, and we must take it step by step. It's important to persevere!

1.Eat less: Keep your mouth shut.

If you eat less, you will have less calorie intake, and you will naturally suffer it, and you will not be able to gain weight if you want to. Among the more popular methods mentioned above, the apple method, the vegetable and fruit method, and so on all belong to this category. Low calories will make you feel good, but the calorie intake must meet the body's metabolic needs.

Needless to say, the benefits are very effective;

Disadvantage: Too little calorie intake can lead to a decline in body function, and in women, endocrine disorders may even occur

How to avoid it: Eating less is not eating at all, remember not to be too wronged for the sake of a good figure.

2.Hyperactivity: Develop a good habit of exercising.

Benefits: Good exercise habits can make you always slim and beautiful, and you don't have to be afraid to eat too much.

Disadvantages: Improper exercise will turn the fat on the body into muscles, resulting in body deformation and destruction of a slim and good body.

How to avoid it: Get reasonable exercise and do aerobic rather than anaerobic exercise.

3.Attitude: Attitude is everything!

Many people have been defeated repeatedly, and the key is that their attitude is not correct, and they always give up quickly. In fact, as long as you insist on persevering, you can succeed, so you must persist in the ** process, as long as you think of a slim body, you will be motivated again.

Benefits: Lift the spirit, eliminate mental depression, and cultivate self-discipline.

Disadvantages: This method is only an auxiliary method, can not play a decisive role, generally needs to be combined with dieting, exercise and other means to achieve results.

Definitely going to gain weight, I used to be a little over a hundred, now it's almost a hundred and fourteen. Go to the gym to participate in strength exercises, and eat more eggs after the workout, generally six to eight boiled eggs, but at most two egg yolks, and the rest with egg whites. It will soon be able to increase more than a dozen catties, but it will be difficult to increase it again, so you have to persevere.

Since it can, there is definitely no problem with gaining weight, the premise is that there is a reasonable diet, and the body has the best ability to absorb nutrients within 30-90 minutes after each workout.

You can't gain weight, but you can grow muscle, but it's better to drink some protein powder, but it's expensive.

How long does it take to exercise a body of muscles; And when is the best time to exercise?

**Don't wake up late in the morning and have breakfast. Don't stay up late at night and don't eat supper. If you are sleepy at noon, it is okay to take a nap for a while. Maintain enough exercise regularly.

Specific dietary references:

The staple food is eaten in three meals, and the amount of food is not hungry, and occasionally there is a normal amount of food for one day a week. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat.

The dish is light, the oil is corn oil, the meat is fish, chicken, shrimp, and fruits and vegetables are well matched. In addition, between the time intervals of each meal, you can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and promote the digestion of the intestines and stomach have an important role, in addition, fruits are rich in a lot of nutrients, so that our body is indispensable for nutrition, so that we can achieve the purpose of supplementing nutrition and achieving the best goal.

If you want**, you can consider liposuction**, or take the method of controlling diet and exercise**, usually control the intake of staple foods, don't overeat at each meal, you can replace vegetables and fruits with dinner, and try to exercise as much as possible. I hope my advice is helpful to you. If you want to get more authoritative medical aesthetic knowledge, you can do it at Lemon Aimei.

Go to bed before 11 o'clock at night Get up at 1 o'clock in the morning But it's best not to sleep lazy Get up and drink plenty of water Maintaining adequate sleep is an important prerequisite People who get enough sleep are not easy to gain weight Don't eat before 8 o'clock in the evening.

Egg products can be eaten, but not in excess, Egg products can be beautified.

Let me tell you a ** secret, generally the cheaper the food, the easier it is to gain weight, fresh vegetables and meat are not cheap, but they are more conducive to fat loss.

The general exercise is not to exercise for an hour after eating.

It is not suitable to practice yoga within hours after eating, but you can eat a small amount of liquid food (e.g., milk, juice, drinks, etc.) about 1 hour before the practice.

After practicing yoga, it is best to eat after 30 minutes to 1 hour.

For bathing, the limit is 20 minutes before and after the exercise.

The above time standards are very strict, so it is still according to the personal schedule, otherwise it will disrupt the rhythm of life.

Moisten your throat with a small amount of water, but don't drink water within 20 minutes, it is easy to cause gastrointestinal discomfort Don't eat hard, dry food, which is not easy to digest.

You can eat some apples, kiwi fruits.

Note, don't exercise too vigorously at night, too strenuous will affect sleep and make the brain feel tired If you are close to the time to sleep after exercise, do not drink a large glass of water, otherwise the eyes are prone to edema.

Supplement with some protein and eat some fruits and vegetables! Oil and salt control.

It is not right not to eat and should be eaten with low calories instead.

Exercise should be done in the evening.

The specific content depends on each person's environment, hobbies, and physique, and there is no universal method.

**Should be dominated by aerobic exercise. So the time should be a little longer, and it is unscientific for you to have an hour in the morning and an hour in the evening. The timing and intensity should be to maintain a heart rate above 150 for 2 hours in a row, maybe you reach this time at the beginning, and after a week or two, it will be fine.

The most important thing: you must have a strong will to persevere, and it is impossible to gain anything from being exposed to the cold and every three or five times.