How long have you been cheated by fitness?（Problems that are always encountered in fitness）

How long have you been cheated by fitness?

Fitness always encounters many problems

Many people are asking, but the answer always is various.

For example, "running will cause the thick legs"

"protein powder hurts the body"

"The more you sweat, the more effective you are."

......

How many fitness rumours have you trusted?

Rumour 1 running will cause the thick legs

Correct:

Many people find that their legs become thicker after running. This is because the muscles in the legs are congested after running, causing muscle swelling, but they will slowly recover as long as they are fully rested. Growing muscles is much slower than losing fat.

Rumour 2 Girls do strength training will become "King Kong Barbie"

Correct:

Muscle growth requires a lot of training plus a regular diet and rest. For girls is not easy to get muscle. The normal maximum muscle growth is about 0.23 kg/month. According to the training volume and diet of the general fitness person, it is still difficult to practice the "King Kong Barbie". Moreover, the muscles that are trained are not used. , will also be consumed.

Rumour 3 The faster the metabolism, the shorter the life expectancy

Many people take animals for example. For example, turtles live longer because they walk slowly and consume less.

Correct:

long-term exercise is effective in preventing ageing. If you train for a long time, then when you have a certain age, you will have enough strength to support you to exercise, such as running, swimming, climbing, etc. And long-term endurance training will delay the ageing of the cardiovascular system and respiratory system. It has been proven that exercise can not only balance the body's metabolism, but also prevent the decline of bodily functions.

Rumours 4 The more sweat during your exercise, the more effective it is to reduce fat.

Many people think that sweating is a phenomenon in which fat is burned and fat is excreted from the body.

Correct:

The essence of fat loss is calorie consumption > intake of calories. As long as you are exercising, you are experiencing calorie expenditure and have little to do with sweating. And sweating is related to personal physique. Some people just sweat when they start exercising, and some people are not soaked after exercising. If you sweat too much during exercise, you should replenish your water in time to prevent excessive loss of water and electrolytes.

Rumours 5 Muscle men are eating protein powder / eat protein powder is harmful to the body

correct:

Protein powder is just a convenient supplement to protein. The source of protein is not only protein powder but also pork, beef, fish, beans and other foods. The amount of protein supplementation is related to the strength of the training. Generally, the training intensity is large, or the amount of protein supplement in the diet is not enough, and the protein powder is selected as a supplement.

Protein powder is not a hormone, nor is it a muscle-enhancing medicine. Only when the training reaches a certain level, the muscle's demand for protein increases. At this time, the protein powder will have a role. Therefore, even if you eat protein powder, your muscles will not grow if you don't exercise.

Rumours 6 the people who have abdominal muscles the power is greater than that of people without abdominal muscles.

correct:

Everyone has abdomen, but the apparent degree of the abdominal muscles is related to the body's body fat rate. Abdominal muscles are not obvious and do not mean that the waist and abdomen strength will be poor, but only wrapped in fat. If the abdominal muscle line is not obvious enough, you can first consider the training from the fat reduction.

Rumours 7The greater the weight during training, the more effective

correct:

When training, be sure to pay attention to the standard of movement and the correct force of the muscles so that the muscles can be stimulated correctly so that the training effect can be more efficient. On the contrary, if you focus on the strength of training, each training uses the ultimate weight or exceeds the limit weight, which will lead to the regulation of the action, not to achieve the effect, but will also hurt the muscle.

Therefore, in the training, first, use the lightweight to regulate the movement, find the correct force point of the muscle, slowly and gradually, repeat many times, can also stimulate the muscle.

Rumours 8 Muscle soreness after exercise shows that this exercise has an effect

correct:

There are many reasons for muscle soreness. For example, there may be excessive training, it may be a training movement error, or it may be caused by a lack of training for a long time and a decline in training level. Therefore, whether the muscles are sore on the second day after exercise does not have much to do with exercise.

健美健身联盟 
Bodybuilding Fitness Alliance

https://www.facebook.com/xiaodaoduzitonghaha/

How to make the chest bigger and bigger?

Pectoral muscle comprehensive training diagram,  upper chest and lower chest the chest all in place!

Upper chest

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Middle chest
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Lower chest

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Chest groove
▼

健美健身联盟 
Bodybuilding Fitness Alliance
https://www.facebook.com/xiaodaoduzitonghaha/

The most stupid way to reduce weight

01

Workday diet

 Wrong-way: control the diet on the day of work, light a small amount, mainly vegetables and vegetables; weekend big fish and meat.

 Tragic results: may lead to weight loss and increase, a case of increase 3 kg a week, there are many cases, there will be bad breath, undernutrition.

02

Plastic wrap to lose weight

The practice in rumours: 1. Apply a weight loss cream evenly on the part you want to lose weight. 2. Wrap the cling film without leaving a gap. 3. Do the right amount of exercise to achieve a slimming effect.

Tragic results: Wrap the body with plastic wrap and exercise will cause rapid dehydration, and will not consume fat. It is very easy to rebound after eating, and it can cause skin allergies such as eczema and folliculitis.

03

Fasting diet

The practice in rumours: 1. Have the perseverance to insist on not eating anything. 2. Only use water to fill the hunger. 3. Can be supplemented with vitamins.

Tragic results: hunger strikes will quickly become lighter, but prolonged hunger strikes can easily lead to anorexia, bulimia, and cause internal secretion disorders, which seriously affect physical and mental health.

04

Black coffee diet

The practice in rumours: 1. Drink a cup of black coffee after each meal or before exercise. 2. There is no sugar inside and no milk. 3. Coffee is best hot.

Tragic results: citing excessive coffee can lead to dehydration of the body, as well as high blood pressure, insomnia at night, emotional stress, anxiety, shortness of breath and so on. Drinking more than 10 cups may even cause symptoms of poisoning.

05

Saline clearing weight loss method

The practice in rumours: 1. Eat some light food on the first day. 2. The next day, add 15 grams of salt to 3 litres of water and drink .3 in one go. Displace all residues in the intestines.

Tragic results: a large amount of excretion in a short time, in fact, is caused by electrolytic imbalance caused by diarrhoea. A large number of sodium ions can cause oedema in the body, blood pressure rises, and even cause cerebrovascular disease.

06

L-carnitine to lose weight

The practice in rumours: 1. Taking L-carnitine weight loss products will work within .2. 1-6 hours.3. Safe to take: 0-4g per day.

Tragic results: L-carnitine does not burn fat, it is just a vehicle, like a car that transports fat. As for how much fat is consumed, it depends on your amount of exercise. The general population has a small amount of exercise and the body is not lacking L-carnitine. Excessive L-carnitine can cause diarrhoea, vomiting, headache, and insomnia

07

Liposuction diet

Rumours: The fat in the obese area is directly extracted by plastic surgery.

Tragic results: Liposuction surgery destroys the subcutaneous tissue of the human body, which can lead to a series of complications and even life-threatening. In fact, liposuction does not have the effect of losing weight, nor can it eliminate the harm caused by obesity.

08

Stomach reduction

The practice in rumours: 1. Perform a stomach reduction surgery. 2. Cut a portion of the stomach. 3. Divide in the stomach and oesophagus.

Tragic results: Surgical surgery makes the stomach wall thinner, leading to anaemia and malnutrition, and in severe cases, it is easy to induce hernia or gallstones.

09

Three-day apple diet

The rumoured practice: 1, only eat apples for three consecutive days, do not eat other fruits and food 0.2. You can eat it according to the time of three meals, or eat it when you are hungry. Avoid drinking caffeinated drinks during weight loss to avoid stomach upset. Beginning on the fourth day, the diet should slowly recover. It is best to do it every two months until it is reduced to the ideal weight.

Tragic results: Although apples are rich in crude fibre and promote bowel movements, the three-day apple diet mainly dehydrates our body, so most of the weight loss is only moisture, and it is easy to rebound quickly. Long-term dehydration can affect heart and lung function, nervous system and kidney health.

How much muscle can you grow in a month?

In terms of the growth rate of human muscles

It is not a single constant 

But growing very rhythmically 

For beginners who just started a fitness

Work hard for a month

May barely see any changes in the body

But the power will be significantly improved

Just like the beginning 

The barbell bench press will be very difficult

But after a month of training

The same weight will feel very easy

Why the muscle not growing?

But the power has grown?

Because your muscle quality has improved.

Through a period of training

Will build for your muscles

Richer vascular network

Thereby improving 

Number of muscle fibre recruitment 

Speed, fluency, etc

This is also called the adaptation period of the muscle.

Adaptation period generally varies from 4 to 8 weeks depending on the person

The adaptation  period is for follow-up

Muscle growth is paving the way

If after the adaptation period 

Still hardworking training

Then your muscle will grow rapidly

Many people think

To make the muscles grow and use heavy weight.

And quickly lift the weight up

But this often leads to poor fitness postures

The correct concept should be to slowly do the action

To feel and stimulate the target muscle group

Think of nutrition into the training plan

This part of the influence is very important

There are no suitable pre- and post-exercise nutritional supplements

You spend hours training in the gym 

Will not make your muscles grow accordingly

Growing 0.5-1 kg muscle

About 10 kg a year

But this muscle gain rate

Can only last for about 1 year

After one year you will find the muscles getting rate became slower and slower.

There is also the process of gaining muscle

Will encounter bottlenecks

And so

To get a full muscle at the body

Please use the year to be unit and never give up

You will finally see the effect

How to build the muscle? The 7 way to build up your muscle

Strong muscle strengthening, all knowledge points

01

Increase the time during which muscles are constantly stressed (TUT)

Muscles create tension under external resistance, and maintaining tension for long periods will result in high levels of mechanical damage and metabolic fatigue. A set of conventional 10 times at standard, regular speed (one 1-2 second contraction speed) may only take 15-20 seconds.

Slow down the speed, extend the falling time to 4-6 seconds, increase the lifting time to 2-3 seconds for 10 times of the same weight, then extend the time to 90 seconds, and this time will cause the necessary mechanical damage and metabolic fatigue. To promote muscle growth.

02

Increase muscle growth requires short-term fatigue(recoverable)

Short-term fatigue is not a transition, it is in a state of fatigue at the moment, and it can be recovered in a short time. Many people do a training exercise only for a specified number of times or stop just before experiencing fatigue.

When the muscles work, it uses the smaller type I fibres until the larger type II fibres produce the necessary force to participate in the movement. Type II fibres are the most important type for muscle growth, and there are two ways to activate them. One is to use a lot of weight or to do a lot of repetition. The second is to use the drop sets (decrement supergroup, lower group) to obtain target muscle fatigue, usually on fixed instruments.

Choose an initial one to complete as many times as possible until you can't maintain the correct form of action, then reduce the weight and repeat the same action until exhaustion without rest during the period.

Such methods may require the assistance of a partner or may cause more severe delayed onset muscle soreness, but it is indeed an effective method to promote muscle growth.

03

Single joint, isolated training

Is an effective way to stimulate muscle growth

Multi-joint complex movements, such as squatting, deadlift, etc., require the participation of various parts of the body, which can increase energy consumption, stimulate the secretion of hormones necessary for muscle growth, and increase the negative weight to achieve the necessary conditions for muscle growth, but the single joint isolated training action It can make specific muscles reach the damage and fatigue necessary for growth. Therefore, the common strategy for arranging movements during training is compound action + isolated action. For example, after compound action squat practice, follow an isolated action leg to stretch.

04

Try to alternate the intensity and amount of each exercise

Use different quantities to achieve damage and fatigue

Strength is the weight used in a particular exercise, and the amount is usually the total number of sets and times in a single exercise.

In different periodic models to arrange the intensity and amount of training. The key is to change the execution periodically.

The use of large weights and small weights will change the degree of mechanical damage and metabolic fatigue, and alternate training between the two in training is a way to maintain muscle growth.

 

05

Change training action

Can call different muscle fibre bundles

The motor unit is the motor nerve and its attached muscle fibre. The exercise unit that repeatedly performs the same practice call is limited. The training action is changed in a specific target muscle group, and different exercise units can be activated together with the muscle fibres attached at the time. An important part of muscle growth.

For example, not all exercises that exercise chest use the chest muscles in the same way, alternating dumbbells and barbells, changing the flat bench press to an upturn, or using a rope clip instead of a device clip, can change the specific muscle involved. Fibre, so that it grows.

06

If your goal is to build muscle

Should focus on strength training

Proper aerobic training

In muscle cells, 1 gram of glycogen can store 2-4 grams of water, and aerobic exercise reduces the amount of muscle glycogen, which also limits muscle growth.

Therefore, the amount of aerobic exercise should be appropriate. And pay attention to the ingredients and calories of nutrient intake, to ensure that the muscles have enough protein and heat to grow.

07

Good sleep is definitely a good way to gain muscle.

Without good sleep quality and time, the results will definitely be weakened. After all, this is a necessary process for muscle growth and repair. What is important is that synthetic hormones are most secreted at this time, such as growth hormone and testosterone. Although there is some debate, it is undeniable that lack of sleep will definitely affect training. And a vicious circle.

If you have not received satisfactory results after a period of training, you should look for factors from these methods and make adjustments. Smart and hard work complement each other.