Fitness novice how to exercise novice gym fitness program

In the age of information explosion, everyone has access to a lot of information, and it's not like the old days of the earthly method of steel making. So as a person in touch with fitness, what advice do you have for newcomers to fitness?

Training for too long is not good

In the early days, many newcomers would train each muscle group in the gym for an hour, like one hour for biceps, one hour for triceps and half an hour for abs, which is very inefficient. Like sports weight loss, you spend more time exercising is actually wrong, in fact, the longer you exercise, the lower your blood sugar will become, into a state of low blood sugar you may hunger feeling increased, but eat more food. And it is recommended that the general fitness exercise in about 60 to 90 minutes is the best time to end.

Results take time to prove

Many people will be frustrated why their own results are not as good as their partners who work out with them, obviously doing the same content, it turns out that many people are using drugs, we advocate is not using drugs, healthy training. If your growth is very fast, it is likely that you have not trained enough years, and advocate that results take time to prove because I hope you do not feel frustrated by their own slow progress, and do not need to care about the progress of others, follow your own plan menu.

Training without a diet plan = no results

Have you seen many people who have been training in the gym for years and still have the same body? They don't seem to be losing weight or gaining more muscle, why? "What you eat is more important than what you train." If you don't have the right diet plan, then you should understand that it's very difficult to reach your goals, it's not about how hard you train, without a good diet plan you will have a hard time gaining muscle. Are you eating enough? Whether you want to gain muscle or lose fat, you should eat enough, if you don't eat enough your body will activate the survival mechanism to store the food you eat as much as possible, or even break down your muscles for nutrients, if you don't eat enough, it's best to develop a diet plan quickly.

Smaller, more frequent meals don't always result in muscle gain

There is a school of thought that says you should eat a small meal every three hours, which is probably a fairy tale passed around among many people, the most important thing is "how many calories you eat in a day", and the ratio of protein, carbohydrate, fat, if you can eat three meals a day to reach a day's diet, then go ahead. No need to fall into the cycle of six to seven meals a day will boost your metabolism.

Perform multi-joint exercises

Many novices do not consider multi-joint exercises as the most important training, often only doing things like bench presses, and hate to do hard lifts and squats, but looking back at those days, I realized that many of them were because no one taught the correct posture, always using the lower back to lift the barbell; using leg lifts instead of squats, which is not reasonable. Listen up if you have skipped multi-joint exercises, you should stop doing multi-joint exercises immediately. Multi-joint exercises such as bench presses, squats, stiff lifts, and shoulder presses should be firmly written into your program, as these multi-joint movements not only increase your strength but also make your body shape effective.

No full range of motion is a waste of time

This is a very important topic. Many video coaches on the internet will say that you can do half to feel the muscle pull, but this is a completely wrong concept. For example, suppose you are in a bicep bend, the most critical point is when the arms are straight when the hands are lowered, it is the most difficult point and the reason why many people do not do full width movements, because at this point the biceps need to work harder to get the barbell or dumbbell up, and when you lift up you bring the weight closer to your shoulders because you want the biceps to feel compressed and travel farther when the centrifugal lowering is done. Remember, it's the centrifugal part of each set that breaks down the most muscle fibers.

To progress break the weight as well as change the class schedule

Too fixed a pattern will make the muscles memorize and lose the opportunity to progress. Once a muscle has a memory, it will stop forcing itself to grow to complete the workout. You must always challenge your muscles to force them to grow, and increasing the weight is also very important. You can try the pyramid type training method, the first group of ten, the second group of eight and so on, or so that you have to train together with the catcher can help you make up for a few more than the load, these will force your strength, muscle growth.