During the fat loss period, whether strength training is mainly based on multiple reps or according

How do fitness beginners create an effective muscle-building plan? How to train and eat for beginners to gain muscle?

Here are the general workout steps:

1.Warm up for 5-10 minutes;

2.Strength training for 30-45 minutes;

3.Aerobic exercise for 30 minutes.

If you're lean, you can reduce the amount of aerobic exercise to less than 30 minutes, or even skip aerobics. When you first start exercising, it is recommended to practice four times a week and rest for three days.

Strength training can be done as follows:

Day 1: Pectoral + abs.

Day 2: Back muscles + biceps.

Day 3: Shoulder + triceps.

Day 4: Legs.

Personally, it is recommended that everyone can practice for the parts they want to strengthen, and the number of times of each movement is controlled at 6-8 per group, and it is advisable to practice 3-4 groups each time.

For novices, the initial training should not be too intensive, and it is generally enough to practice every other day.

For example, the first movement is practiced for the first time, and the rest is on Tuesday, and the back and shoulders can be trained on Wednesday, which is also grouped. Rest on Thursday and abdomen and arm training on Friday. At the same time, it is necessary to ensure that you get enough sleep every day, which is generally controlled at about 8 hours.

Diet is also an indispensable and important part of building muscle. Muscle growth consumes energy, and without enough calories, it is impossible to ensure normal muscle growth.

Meal plan big recommendation.

This meal plan: Total Protein: 468kcal (17%), Total Carbohydrates: 1424kcal (51%), Total Fat: 990kcal (35%), is suitable for lightweight gym people who are just starting out, and also for women.

Breakfast: 2 slices of whole wheat bread, 1 fried egg, 1 cup of skim milk (about 230ml), 1 apple (without peeling) and meal: 1 cup of low-fat yogurt, 6 slices of whole wheat soda crackers.

Lunch: Stir-fried lean beef, can be served with celery, onion or green pepper and other vegetables, broccoli, a bowl of brown rice, a glass of lemon juice How to make an effective muscle building plan for beginners? How do you train and how do you eat?

Snacks: 1 banana, 1 small portion of raw almonds (about 24 pieces).

Dinner: Stir-fried fresh vegetables with chicken breast (can include mushrooms, carrots and other vegetables), stir-fried shredded potatoes, a bowl of less oil and brown rice.

Rise Rise Rise Knowledge How to plan your own muscle gain and fat loss period.

A lot of people think it's going to be 12-15rm training, which is something I don't understand. Many foreigners also take 8RM to 6RM during the fat loss period to train, the purpose is to burn more muscle glycogen, so that it is easier to burn fat when aerobic time.

Do you feel that strength training during the muscle gain period and the fat loss period will be completely different (you should do high reps of training during the fat loss period, and you should do low reps during the muscle gain period). But in fact, there is no essential difference between fat loss and muscle gain training.

Let's talk about the difference between gaining muscle and losing fat.

For a fitness enthusiast, it doesn't matter if you're gaining muscle, losing fat, gaining muscle, and losing fat. Training a few times a week is a problem – too little training, no changes in the body, too much training, and the body can't stand it – if it doesn't work, you quickly lose interest in fitness. Today, it's up to me to talk about the number of workouts per week for fitness newbies.

Most people think that more training means faster muscle growth. For example, a lot of gym friends will ask you 6 to 5 times a week, and they say six times a week, five times is good, and five times is good four times. But what most people don't understand is that it's harder to recover six times a week than to practice five times a week.

Although the frequency is only one day, when we talk about fitness, it's not just something that stands out, but a real step forward that benefits your health.

The optimal time of week to train can be determined by several factors:

When the subject is doing weight training, the more you improve, the harder it is for you to improve. The more you go back, the more you improve in a few weeks. In order to keep improving, you need to constantly increase the amount of your training (quantity, frequency, weight), which will also increase the frequency of your training.

As a result, as a fitness veteran, you will enter the gym more often than a newbie. A novice has already set up eight sets of bench presses. He could divide it into two days and push four sets a day.

However, as a senior coach, he may need to do fifteen push drills per week. Theoretically, he could complete these fifteen sets in two days, but to better recover his muscles, he will do three horizontal pushes a week, with only five reps at a time.

Allocation of energy. Generally speaking, if the subject wants to make your muscles bigger and you are willing to work hard to achieve it, then a higher training frequency is always good for you. Obviously, for elite athletes, they did. But for an average coach, there are other jobs and other interests in our lives.

On the other hand, frequent visits to the gym mean that the subject needs more time to prepare for showers, rest, and so on. For athletes, it's worth it to spend two or more hours a day because it's their job, and for the average person, it's not worth it.

Training preference. Training is best very important for individuals. Some people like to be in the morning, some like to be in the afternoon or evening, some like to hang out in the gym for hours, and others are focused on their actions. If the subject is a person who doesn't like to train six times a week, forcing oneself to do intensive training may not be effective.

Others, they want to compress the time in the gym and train for 2 to 3 days, but this can lead to overtraining and injuring the body. While some people would recommend that the amount of training is the same each week, the results are the same, so it doesn't matter how many times you go to the gym. But this statement clearly ignores the agency of the individual, our body is not a tank full of water, everything follows the basic rules of training.

Look at the time arrangement, under the premise of sufficient time, you can have a cycle of 3 days

You can use the pyramid rule and super sets to improve strength muscles, not just big weights. The pyramid can be increased or decreased, both are used, and the super group is to practice the two parts of the exercise together, without rest in between, so that you can do your best to make the muscles congested.

Of course, if you increase the amount of training, the same rest time should be extended accordingly, because the muscles are growing in rest, the effect of the exercise mainly depends on the intensity, the intensity is based on the obvious feeling of muscle congestion and soreness after training, the next day or until the next round of exercise, the soreness lasts but only a little, and does not affect daily life, so it is the best. The number of sets is generally 3-8 sets, with a 1-minute break between sets.

It is also very important to stretch to prevent injuries and promote the effectiveness of muscle-building training, which is a must on the way to professional training.

I don't know if you have trained your legs, this is also very important, leg training can promote the secretion of male hormones, male hormones help the development of strength muscles in the whole body, which is one of the reasons why men are more muscular than women.

When someone mentions diet, then I will say, is to supplement protein and carbohydrates together within half an hour, carbohydrates: bread, fruits, honey, etc.

Muscle gain should be more consistent, 12 times as a group, do three sets on it, after doing a break for an hour or two to supplement more protein, bread, steamed bread and the like.

Yes, you can try it first to see if your body can withstand this training intensity, if you can, you can continue to add it, you must see if you can withstand this intensity, you can't be strong, otherwise it will not be good for your body.

It's not just a matter of how long, but also the method, time interval, diet and so on, train the muscles of the whole body, it's good to use dumbbells, and the primary fitness plan is as follows: warm up for 5 minutes before fitness, stretch locally for 3 minutes, and warm up for 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press.

10-12rm

x3 group. 2) Dumbbell Flying Birds.

10-12rm

x3 group. 3) Push-ups.

times) x4 groups.

4) Sitting: Single-arm neck and back arm flexion and extension

8-12rm

times) x3 groups.

5) Pitch arm flexion and extension:

8-12rm

times) x3 groups.

Wednesday, back + biceps training.

1) Dumbbell rowing:

8-12rm times) x4

2) Pull-up wide grip:

8-12rm times) x4

3) Pull-up narrow grip: 8-12rm times) x4

4) Prone curls.

8-12rm

times) x3 groups.

5) Standing dumbbell hammer curl 8-12rm

times) x3 groups.

6) Seated dumbbell alternate curl: 8-12rm

times) x3 groups.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squats.

8-10RM (times) x 3 sets.

2) Dumbbell lunge squat.

8-10rmx3 groups.

3) Dumbbell lifting.

8-10rmx3 groups.

4) Standing dumbbell press.

10-12rm times) x3

5) Dumbbell side raise.

10-12rm times) x3

6) Dumbbell front raise.

10-12rm times) x3

On Saturday or Sunday, arrange an aerobic session such as running, skipping rope, cycling, etc. for 45-60 minutes.

The abdomen is practiced every day.

The training should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

I feel that if I want to build muscle, I can't say that I should focus on one aspect of strength training, I think I should have both, and the number of times and weight should not be too much and too little.

When doing strength training, you should pay attention to weight and reps, and the two are combined with each other and are indispensable.

No, first of all, we must pay attention to the action, the standard specification.

It is definitely necessary to do strength training, because strength training can improve one's muscle mass and make you get twice the result with half the effort.

Point 1: Be sure to do this kind of strength training, if there is no strength training, your muscles will not contract well, and there will be no explosiveness, and if you don't do strength training, the effect of your muscle gain is simply 0, so you must pay attention to this.

I believe that many people know the importance of strength training in the process of fat loss, but the process of building muscle through strength training is not understood by everyone after fat loss. So why should strength training for fat loss precede muscle gain?

The process of gaining muscle is scientific resistance training, and it is necessary to consume more calories and more protein to achieve the purpose of increasing muscle mass; But at the same time, body fat will inevitably increase, and the average beginner has a layer of fat that is not thin, so more fat will accumulate, so maybeThe muscle lines that were still a little bit have completely disappeared.

Gaining muscle does make you stronger and gain more muscle, but you can't see your muscles and progress in the mirror, you only see that you're bigger and fatter than before, and this will take a toll on your self-confidence, which will lead to a lack of motivation and a high chance of giving up.

If you start with fat loss training, consume it every dayThe calories are smaller than the calories burned, but the protein intake will be much higher than usual, so that your muscle growth and progress will be visible, so that you will have more motivation to stick with it.

Specific methods of fat loss methods:

Reducing the calorie intake of your meals and tilting the seesaw in your body is an important way to lose weight. At the other end of the seesaw, the increase in calorie consumption in the body (= basal metabolic rate + total physical activity expenditure + food caloric effect) is also another important way for the seesaw to be biased towards the body.

Healthy fat loss is indispensable without exercise:

Swimming, jogging, aerobic dancing, etcWalking, cycling. Isoendurance exercise, that is, aerobic exercise, in a long-term exercise state, can lift oxygen from the blood, burn fat into heat, and can exercise the circulatory system, improve cardiopulmonary function.

And things like short-distance fast running that require instant explosive powerExercise, in the case of a short period of calories, can only convert the liver sugar stored in the muscles into calories, that is, it cannot burn fat in the case of lack of oxygen, so the more intense the exercise** the worse the effect.

Generally speaking, only when fat loss training is successful and fat loss is lost can muscle building training be carried out.

Before paper-cutting strength training, you can only lose fat before you can do muscle-building exercises.

This is because you have to lose too much fat before you can gain muscle.

Fat loss training is to make yourself a little less fat, and muscle building training will be more effective.

Before training, reduce your fat and strengthen your muscles during training.