How to break through the bottleneck of fitness when you are just starting to workout?

If you want to work out, you need to cycle gradually, don't be too strenuous at first, and take it slowly. Plan for yourself a schedule that you can adapt to and gradually strengthen. Don't rush. As long as you are based on how well your body can endure, you will gradually break through yourself.

First of all, you should have a flat mentality, and then use a variety of training movements to break through the fitness bottleneck when training.

The first point is that if you want to break through the bottleneck period, you should strengthen yourself, usually exercise for 10 minutes, and now you have to exercise for 20 minutes, so as to enhance this sense of physique and break through the bottleneck period.

The first point is to break through the bottleneck period when exercising, that is, you should use this strength training to reach this explosive point of the muscles, and you need to overload the exercise to break through the bottleneck period, and the second point is to stretch well, you must pull up very well, so that your muscles can have a good explosive strength and break through the bottleneck period.

When encountering bottlenecks, you need to persist and break through slowly!

Eggs can be cut in half, fruits and meat can be increased.

Fitness can be done every other day, with jogging to increase heart and lung capacity on rest days.

Muscles need sufficient oxygen to be able to increase, and strength should not be rushed.

Repetition and persistence are the keys to breakthroughs.

I suggest that you don't go to the super group workout, you should change your training plan now, the muscles are adaptable, change your training plan in two weeks, so that your muscles can't adapt, so that you can achieve the workout effect.

Fitness is exercise + nutrition + adequate sleep Maintain at least 10 hours of sleep tomorrow.

If you work out on a fitness program for a month, then you can add a week of ultra-intense training, and if you want to build muscle and gain weight, you can't reduce your protein intake, which is made up of protein and water.

There are several main reasons:

1.The muscles have become accustomed to your workout pattern, and the sequence of movements remains the same every day of the week, and they have adapted.

2.The weight base has not gone up, it has always been this weight, causing you to increase the weight base even here, thus entering a plateau.

3.This is also the case when the number of movements is single and there is no variation.

Here's how to fix it:

Type 1: Change the order of your muscle training, plan to rearrange it, and adjust the order of action for each muscle as well.

The second type: if the weight can't come up, then you can only rely on eating and growing more meat.

The third type: the use of super group, that is, the formation of no rest, choose a movement of 5-6 groups in a row, each group of ten times, the weight of the weight in turn.

1. There is not much difference between eating steamed bread and eating bread, you don't need whole wheat bread every day, it's all for carbs, just control the amount yourself. You don't have to have broccoli, you don't have to have cucumbers. If you can't afford to eat beef, you can eat eggs and chicken breast, pork and lamb also have a good protein content, don't think that compared to beef and chicken, pork and lamb are low in protein and don't eat it.

2. There are many ways to be aerobic, you don't have to have HIIT, when you want to play the game, we have aerobic stairs, or treadmill climbing, and we don't have to run a few kilometers. Some people say that climbing stairs hurts my knees, for so many years, my knees are very good, I climbed the stairs and went downstairs to take the elevator.

3. If you want to cut the carbs in half, you can lose your weight if you practice casually, if you find it difficult, step by step, then the first step is to reduce the carbs at night, after a period of time, the second step is to reduce the carbs in the morning, and then adapt to a period of time, and the third step is to reduce the carbs at noon. Don't skip dinner, skipping dinner is not good for your health.

4. If you are really hungry, you can eat high fever twice a week, and you can't get fat by eating two more bites, don't be afraid.

5. Fitness has nothing to do with self-discipline, it's just a habit and like, the same as playing games, but some people like it.

6.A small belly is the hardest to lose. Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat.

7. The most basic food list for fitness. Protein (chicken breast, lean beef, egg, fish). Vegetables (various such as broccoli, asparagus, celery, greens, green peppers, red peppers, tomatoes).

Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc.). Did you make a note of it? Don't forget when purchasing!

8.The 0-fat foods you see are generally high in sugar; Similarly, if you see 0 sugar foods, you will generally be high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.

9. Fruit juice will not be healthier, but will have a greater calorie density, which will make you fatter.

10. Abdominal muscles are not something that can be done with sit-ups, if your body fat percentage is low, it will naturally come out.

11. Lasting more than 3 minutes, even if it is aerobic exercise, but the duration is 40-60 minutes, which is relatively more cost-effective.

12. The fitness bottleneck period should have nothing to do with you, and the general bottleneck period is relative to the improvement of professional athletes' performance.

<> fitness is a gradual thing, and the results or progress are seen in a long cycle, so <> pay more attention to the details of each training, add up to a lot, and don't self-doubt or even give up before the effect is effective, <>

Understand the underlying logic of training, as long as we persevere, we can leak silver to get the body we want.