Why grow muscles?
1) Exercise muscles to help lose weight increase 1 kilogram of muscle and consume 110 calories
Increasing the body muscle index will not only affect the slimming effect, but also help reduce fat, which can enhance metabolism and sculpture lines. Some experts have pointed out that each additional 0.5 kg of muscle consumes 30-40 calories per day.
In other words, by adding 0.5 kilograms of muscle, the extra calories burned each year is equivalent to 1.5 - 2 kilograms of fat, which helps maintain body shape and increase its basal metabolism.
2) Consolidate the weight loss effect and quickly lose weight and not rebound
If you unilaterally lose weight by dieting, although the weight will become lighter, but due to lack of nutrition and no exercise, the body metabolism is slow, once the recovery of diet will quickly rebound, even more fat than before weight loss, not worth the loss.
To exercise muscle, we must first:
1) Become strong first
The greater the power, the more muscle. Strength training from the best weight-bearing exercise, because it allows you to start and then after a lightweight constantly increasing weight.
Add weight to each workout and force yourself to get out of your comfort zone. To survive the bottleneck period, you must rely on strength to break the barrier. Join strength training to better help you increase your muscles.
Common equipment-free strength training at home:
Fleas:
push ups:
Foot roll:
Flat support:
2) Do free weight training
Dumbbells are a very good auxiliary exercise device if you are training at home, although they are not suitable for main training.
Security: The machine forces you to do some fixed, unnatural movements. These actions can cause bodily harm. Free weight training repeats the natural movements.
Efficient: Free weight training forces you to control your weight and control your balance. This is better than the machine to gain muscle, because the machine has already helped you balance.
Efficacy: The power gained from using machine training cannot be transferred to free weight-bearing devices or real life. There is no machine in real life that can help you control balance.
Diversity: You can do hundreds of exercises with just one dumbbell. It also saves money and space.
3) Do combination exercises
If you have trained the basic strength and muscle mass, a single training is not bad, but if you are preparing to gain muscle, it is better to stimulate the training of multiple muscles.
Do not bend the endless biceps, change the palms outward and the palms inward, and the barbell rowing. You don't have to practice stretching your arms, instead of bench presses, lifting pressures, or parallel bars. Of course, you don't have to bend and stretch your legs, do some squats and deadlifts.
It should be noted here that exercise must first start from the large tendon and then spread to the small tendon. 4) Pay attention to the details of the training:
Squatting is good for your entire body. This is the most important training. Once you can load 300 pounds, you must have reborn. What is said here is that your hips are lower than the free weight of the knee joint.
When you do squats and deadlifts, all the muscles are tightened. These actions make your body a whole and allow you to cope with heavy weight. Don't waste time bending your biceps. If you can carry heavy weight for squats and deadlifts, your arms must be thick.
Of course, be careful when you are squatting, and do not use excessive force to cause damage to your knees.
Once you have the foundation, body parts separate training very well, but you should be able to load 300 lbs squat we go. In the early days, I did some combination exercises such as squats, deadlifts, bench presses, barbell rowing, barbell pushes on the head, pull-ups, parallel bars and so on.
5) Guaranteed recovery
Professional athletes train 5 to 6 times a week. However, they did not do that at first. They become burly and strong before they increase their training intensity. If you want to train in the next step, you will be injured by overtraining.
Rest: Muscles grow when you are resting, not when you are training. At the beginning, I did 3 full-time trainings a week, focusing on training intensity, not training time.
Sleep: Growth hormone that promotes muscle growth is released when you sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.
Drinking water: This can prevent dehydration and help muscle recovery. Drink two glasses of water per meal, and drink a little while during fitness training.
Eat: "Like a horse, sleep like a baby, you will grow like a weed." If you don't add enough heat to ensure recovery, training is no more than awkward.
6) Pay attention to diet
Protein has the highest thermal effect. You need to take 1 gram of protein per pound per day to increase and maintain muscle. That is to say, if you weigh 160 pounds (about 144 pounds), you need to consume 160g of protein per day.
Protein: red meat, chicken / duck, eggs, whey, milk
Carbohydrates: brown rice, oatmeal, whole wheat pasta, buckwheat
Vegetables: spinach, broccoli, tomatoes, salad, carrots
Fruit: banana, orange, apple, pineapple, pear
Coarse grains: sweet potato, corn
For some thin people, you must pay attention to eating more when you gain muscle. Food is more important than training. However, you must eat enough food to get the best recovery from your body. Most people don't eat enough, you should eat more to achieve muscle gain.
Eat breakfast: add energy in the first hour of the morning. Get into the habit of eating breakfast.
Adding meals after training: Adding protein and carbohydrates after training can help muscles recover and rebuild energy reserves.
Eat every 3 hours, 6 meals a day. Stabilize your muscles with protein, speed up muscle repair and recovery, and speed up metabolism.
7) Increase the weight (suitable for people with long muscles)
If you only weigh 140 pounds (about 127 pounds), no matter how hard you train, you don't look muscular. Take a look at the guidelines on how to gain weight in ribs. Here are the most important parts.
Eat high-calorie foods: 100 grams of raw spinach contains 25 kilocalories, but 100 grams of rice contains only 380 kilocalories. Eat pasta, oatmeal, olive oil, assorted nuts, and more.
Increase strength: Add your deep weight to at least 300 pounds (about 272 pounds), and the muscle size is directly related to the amount of strength gained. To gain muscle, you must first increase your strength.
Drink whole milk: If you don't care about getting more fat, add 1 gallon of whole milk to your daily diet and put it in the first place. If you can combine this with three squat exercises a week, you will gain 25 pounds in a month.
Persevere. Increase your strength, record progress, and persevere until you get the muscle you want. After following this method for two months, you will see a big change in your body.
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