Fitness is something that needs to be done for a long time, and once you stop exercising, the muscles you have trained will slowly degrade and become like ordinary people. And people who don't manage their diet well are also prone to gain weight and gradually lose shape.
Therefore, if you want to have a good body for a long time, you need to maintain the time of fitness, and at the same time maintain enough information, so that you can gain outstanding body lines.
Here are 7 tips for building muscle and losing fat, so that you can quickly gain a good body and shape a charming body.
1. Start with home fitness
If you are not sure if you have enough patience and perseverance when you are just starting to exercise, and you are afraid that it will be too expensive to get a fitness card, you can start with home fitness.
We can learn some fitness GIFs on the Internet, and the target muscle groups are different for different movements. You can prepare a pair of dumbbells and start the workout at home, which can be a good workout for beginners. If you can stick with it, consider going to the gym for a systematic workout.
2. Reasonably control the duration of fitness
When exercising, you should control the duration, not too short and not too long, the fitness time of novices can be controlled at 30 minutes, and then slowly improve the market after having a certain fitness experience.
When you start trying to exercise from a state where you don't usually exercise, the body needs a process of adaptation, and we need to start with low-intensity training gradually, so that you can reduce the chance of injury.
It is normal for people who have just started to have muscle soreness after fitness, and they will generally recover after resting for 2-3 days, and then start a new round of training at this time.
3. Adjust your fitness plan regularly
Don't stay the same when exercising, the body is very smart, the body will gradually adapt to the same fitness plan for a long time, the efficiency of muscle gain and fat loss will gradually decline, and fitness is easy to fall into a bottleneck period.
If you don't want your body change to stagnate, you need to regularly increase the intensity of your training (progressive load, increase the number of sets, shorten the rest time between sets) and change the exercise profile (aerobic exercise can choose jump rope, square dance, jumping jacks, playing ball, cycling, etc.), so that you can break the comfort zone and allow you to build a better body line.
4. Pay attention to stretching and relaxing muscles
Don't ignore the importance of stretching, stretching after fitness can give a soothing massage to tense muscles, which can increase muscle flexibility, promote the recovery of the body, free your muscles from tension, relieve the appearance of soreness, and is the best care for your body.
5. Give yourself a reward when you complete each small goal
A fitness program can be broken down into small goals, and giving yourself a reward when you accomplish one is an excellent way to motivate yourself to keep moving forward.
For example, if you manage to maintain a regular workout for a week, or if you manage to lose a kilogram of weight, buy yourself a piece of sports equipment, or enjoy a delicious but healthy meal. This reward system will keep you motivated.
6. People who lose weight should avoid excessive dieting, and those who gain muscle should supplement enough protein
The so-called three-point exercise and seven-point eating, diet will affect the effect of weight loss. For those who are losing weight, excessive dieting will only put the body into "famine mode" and reduce the basal metabolic rate, which is not conducive to fat consumption. On the contrary, reasonable control of diet, eating enough basal metabolic value, and ensuring balanced nutrition are the right way to lose weight.
For muscle-building partners, a sufficient amount of protein is like a building material, providing a solid foundation for muscle growth. It is important to supplement 1.2-1.8g of protein per kilogram per day, which can be obtained from high-protein foods.
7. Don't make excuses for stopping your fitness
There are many people who work out, but not many people who work out for a long time. Less than 60% can persist in fitness for more than one month, less than 20% for more than 3 months, and less than 10% for more than half a year.
It's inevitable that there will be all kinds of trivial things in life, but this should never be a reason to interrupt your fitness. Once you've started your workout, don't stop easily. Even if it's only 30 minutes, stick to the day's training plan. Every time you insist, you are moving towards a better self.