How to avoid too much fitness?

This question is one of the most common problems for beginners. 80% girls who just started fitness will have this question. Although boys don't ask as many questions as girls, they never ask.

However, every time the fitness experts/coaches/VIPs reply, they are full of ridicule, either saying "Do Lin Daiyu's work and hold Schwarzenegger's heart" or "deny others' long-term efforts in one word" and saying "Which muscle is so easy to practice" is a good attitude. ...

Maybe fitness experts never thought that the growth of your two-centimeter arm circumference really needs to work hard in training and strictly control your diet and life. But a girl who has just come into contact with fitness may have two millimeters thicker arms, which is unacceptable to them and even a bolt from the blue. And these two or three millimeters are not difficult to rise, especially in the early stage of fitness, there is a novice effect, and the change will be faster.

I have encountered too many such situations in my practical work. You tell people that "it is difficult to gain muscle, and it is even more difficult for girls to gain muscle", but what they see is not the objective fact.

Because your scales are completely different! ! !

Therefore, ridicule is not an appropriate attitude. The key point is to give specific instructions and practical operation schemes.

The so-called "avoiding exercise" is nothing more than not getting bigger and looking more symmetrical, which is the most common demand in mass fitness at present. I think there are three main things to do-

Someone always asked me before, will squats make my legs thicker?

The answer is yes, yes! But we need to know what is thick. In fact, rough strength training is muscle, and the body also has an important component-fat, which is the chief culprit of poor figure. And for the same weight, the volume of fat is much larger than that of muscle.

For some people whose weight base is not small, if you just go to the gym to practice strength, your muscles will go up and your fat will not go down, and the overall dimension will definitely become bigger, which of course runs counter to your original intention.

You have all heard a joke that a fat man is an abdominal muscle ripper every day. As a result, his abdominal muscles did not come out, but his waist became thicker. The principle is that abdominal muscles do grow, but they are covered with fat.

Almost any gym has several strong men with high body fat rate, and they practice well. But it's really hard for them to be role models and targets for beginners. Of course, I am not negative about them. After all, everyone's pursuit is different, just describing the objective public tendency.

Therefore, for beginners, your primary concern is not too much muscle, but too much fat. Your efforts will make your muscles grow, but there is still a long way to go before you can separate the bodybuilders with high body fat rate. What affects your dimension is mainly fat. The perfect shaping process means that while the muscles grow, the fat decreases. In this way, your overall dimension will decrease, and you will appear more compact and have clearer lines.

At present, gym trainers mainly use bodybuilding system for training, that is, differentiated training method, which only stimulates the muscle groups of specific parts at a time, and circulates the chest, shoulders, back and legs every day. Generally, the load can be exhausted with 8- 12rm. The essential purpose of bodybuilding training is to promote muscle development, and bodybuilding competition is exactly the shape of muscle.

This method has been practiced for a long time. If you don't brush the fat well, it will definitely thicken.

Exercise physiology tells us that different loads and times of strength training will have different effects on the body. 8- 12rm plan in bodybuilding training will effectively promote muscle hypertrophy. If you reduce the load and increase the number of times, the purpose of training is more inclined to muscle endurance, and the effect of muscle hypertrophy will decline. With the increase of load and the decrease of times, the effect of muscle building will also decrease, mainly practicing the strength attribute. For example, the 5*5 plan is a common plan for weightlifters.

Therefore, if you don't want to improve the dimension, you don't have to use bodybuilding training, change the way of differentiation training, and adjust the load and frequency. Paying attention to endurance training in the early stage and strengthening absolute strength in the later stage will also be more suitable for novices.

The main points of the plan are as follows:

1. Do more complex big muscle movements such as squats and hard pulls; Do less stimulation of small muscle groups and isolated parts.

2. You don't have to stimulate only one area every day, you can do whole-body strength training, you can also distinguish upper limbs and lower limbs as a whole (for example, put your chest and back together for one day), and you can also put active muscles and antagonistic muscles together for training to relax each other.

3. Pay attention to the training of the back chain.

Most bodybuilders pay more attention to the training of the front side chain, and many people are "training their chests but not their backs". In fact, the back chain has a greater influence on the shape of the human body, and the contour lines of the back and buttocks will affect the temperament of the whole person. For girls, a straight back can also make breasts look plump. (you can refer to the idea of my previous article: must you reduce your chest to lose weight? What training method can achieve the purpose of breast enhancement? )

People's rear chain muscles are generally much weaker than the front chain, and bodybuilders often ignore the training of the rear chain and practice the front side stronger and stronger. So if you want to be more symmetrical, you must strengthen the training of hard pull and upper limb pull.

4. Increase aerobic training or high-intensity interval training.

The purpose of this is mainly to brush grease. Although strength training can also reduce fat, the best way to brush fat is to combine strength training with aerobic training.

We can add aerobic training to the training cycle, such as arranging strength training three times a week, aerobic training once, running, swimming and skipping rope. Each training time is one hour to achieve enough consumption.

Of course, aerobic training can also be carried out directly after strength training. Because strength training mainly consumes glycogen, the glycogen consumption of the body is almost the same after strength training, and then aerobic exercise will improve the burning efficiency of fat.

A more effective method is to add high-intensity interval training after each strength training. The principle is the same as above, but it requires the trainer to have enough training level.

It must be added that if you want to lose fat effectively, you must make a good diet. It's no use practicing well but eating badly. The specific method can be found in my previous article-

What is the correct procedure for reducing fat? A "pyramid" solves all your problems about losing fat.

Why are there always a few people who lose weight successfully?

In short, you can achieve your initial goal by letting your muscles grow while losing fat.

If your weight base is not too big, it is easy to be "stout" than before by walking into the gym for a while.

For many girls, dimensional growth is a big deal, even if it is only two or three millimeters. Too many people stare at their bodies every day and think this one is too thick and that one is too thick. They may not be fat at all in the eyes of others, but they always feel fat. People don't always look at their bodies objectively.

In fact, your figure is a whole image in the eyes of others, and no one can directly measure the size of your thigh with their eyes. Many times, your legs look thick, not because of the size, but because your hips are flat. You always can't show your waist, probably because your shoulders are too narrow. ...

Therefore, it is meaningless to have an overall view of your body and stare at your arm for a few millimeters, except to disturb your mood. What we have to do is to find the most suitable training method for ourselves, try to implement it and improve our body proportion as a whole.

-

Finally, I want to say a few more words. At present, the communication barrier between fitness experts and Xiao Bai on the Internet is rooted in the inability to think from each other's perspective. When facing a big guy, Xiao Bai always said that "training is too big, too ugly and unacceptable", which made many fitness experts feel that their efforts and aesthetic orientation were not respected. But when Xiao Bai said that he just wanted to be thinner, fitness experts came to satirize others "how to avoid making too much money?" Or conversely, laugh at Xiao Bai's aesthetics in a condescending manner.

I have heard many predecessors say that fitness science has a long way to go. But the most basic attitude of popular science is to think from each other's point of view. I hope there will be less similar satire in the future.