The correct exercise sequence of fitness, and the diet arrangement before and after training!
1, the first thing to know when making exercise weight loss plan is that only three or four times a week can you fully burn fat. Exercise three days a week can stagger the exercise time, and you can exercise outdoors to lose weight on weekends, which can prevent fat accumulation without causing physical pain.
2. It is not that the more intense the exercise, the better the weight loss effect, but that the continuous low-intensity aerobic exercise is more conducive to losing weight in one day, and it is more than 30 minutes.
3. Generally, boys will choose to do chest, arm and hip retraining courses. Girls, on the other hand, can strengthen the muscles of waist and abdomen, as well as the lines of hips and legs, and continue to participate in pilates, yoga and other courses extensively.
The correct exercise sequence of fitness, and the diet arrangement before and after training!
The correct order of gym exercise:
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.
General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
The correct exercise sequence of fitness, and the diet arrangement before and after training!
Three points for exercise and seven points for eating.
As the saying goes, fitness depends on practice for three points and eating for seven points. The difference lies in the diet before and after training. Protein, the nutrient that human body ingests and absorbs every day, is an indispensable baby for fitness partners!
Before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The correct exercise sequence of fitness, and the diet arrangement before and after training!
After training and dinner.
This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2.
Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.
The second part of the meal was eaten an hour after dessert. It consists of solid food, including complex carbohydrates (such as rice and potatoes), high-quality protein (such as steak) and a lot of vegetables.
adequate sleep
Studies have shown that people who get enough sleep (7-8 hours) consume 550 fewer calories per day than those who don't get enough sleep (80 minutes earlier than the former).
The correct exercise sequence of fitness, and the diet arrangement before and after training!