What you need is a training table for building muscle and losing fat: (◆◆◆◆◆The following content is all original. It took me 1 and a half hours to write it. It is just saved in my computer. For friends in need, definitely not copying other people’s results ◆◆◆◆◆)
Write a training plan for you first:
If you have L-carnitine supplements, then Take 3-5 grams 2 hours before exercise.
1. Warm-up: You can warm up by jogging for about 5 minutes or 2-4 groups of light-weight equipment training or muscle stretching.
2. After warming up, perform anaerobic training with equipment to build muscle strength for about 45 minutes to 1 hour! This aspect will be discussed in detail below!
3. Rest for 5 minutes. During these 5 minutes, you can replenish branched chain amino acids, protein powder and fast carbohydrates! Then do aerobic training for about 45 minutes to 1 hour. The aerobic items are listed below. However, if you are not too overweight in the gym, you can use a treadmill for aerobic exercise. If you are too overweight, you cannot use a treadmill for training. Running in the air will cause damage to your knee and ankle joints. Too much pressure may lead to injury. You can use ATM fitness machines, elliptical machines, stair machines, spinning bikes, etc. for aerobic exercise
These 3 points are the training schedule for the day!< /p>
Now is the main content:
◆◆Because the article is very long, I will mark some very important parts with special symbols, so be sure to read carefully if there are symbols!
First of all, let’s talk about weight loss knowledge:
★First of all, you need to understand what aerobic exercise is
Aerobic exercise is to enhance the body’s inhalation and use Oxygen endurance exercise. The characteristics of its exercise are light load (that is, low intensity is different from the heavy load used in bodybuilding to challenge the limits of muscles), rhythmic, and long duration. According to sports medicine measurements, the appropriate exercise load for aerobic exercise is 4 to 5 times a week, each session lasting 20 to 30 minutes, and the heart rate during exercise is 120 to 135 beats/min.
Which items are aerobic exercise? ?
Walking, brisk walking, jogging, skating, swimming, cycling, Tai Chi, fitness dancing, rope skipping/aerobic exercise, etc.
Personally, I think jogging is more effective. , skating, swimming, cycling, and skipping. I personally recommend that each exercise lasts for 45 minutes!
★Losing weight is to consume fat by doing aerobic exercise to achieve body shaping. But now many people, especially girls, have a misunderstanding about losing weight: I only need to lose fat, so I only need to do some exercises. Aerobic exercise is enough, and I don’t need muscles, so I don’t need to do anaerobic training with strength equipment!
In fact, the scientific way to lose weight is not to rely solely on aerobic exercise to lose weight, but to combine it with anaerobic muscle-building equipment exercise to lose weight!
★The following is an analysis of the reasons for such weight loss:
Many people mistakenly believe that aerobic exercise alone is most effective in controlling and reducing body fat for the following two reasons. .
1. Aerobic exercise first consumes fat, while strength training consumes sugar stored in the body
2. Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training of the same time. Stop-and-go strength training requires rest between each set and consumes much fewer calories.
The reason for the rebuttal is the reason why equipment and aerobic exercise should be combined:
Aerobic exercise can achieve the purpose of burning calories, but it cannot increase the metabolic rate for a long time. Although strength exercises cannot increase the heart rate for a long time, strength exercises can effectively increase the metabolic rate of the human body at rest. Even if you are sitting still, you can burn more fat. Moreover, when you finish strength training, your body will usher in a metabolic peak: the internal circulation runs at a high speed and will last for two hours. You can also burn more calories while resting. That's why a combination of aerobic exercise and strength exercises is the best way to lose weight.
Many people who choose aerobic exercise can certainly achieve the purpose of losing fat, but when they engage in excessive aerobic exercise, abandon strength exercises or perform light strength exercises, their metabolic rate decreases. Because you do a lot of aerobic training, not only fat is burned, but also muscles are consumed at the same time. There is no strength training to maintain muscle content, so fat will be more than muscle content, and the body fat ratio will increase. Although the weight It has been reduced, because the muscle content is less, but the overall body shape still looks the same, which means that the weight loss effect is not obvious. To change your fat-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain muscle mass. After strength training, go for moderate to high-intensity aerobic exercise.
★★★The key point: Be sure to do equipment training first and then do aerobic exercise! Very important! ★★★
Reason: As mentioned above, anaerobic strength exercise with equipment will increase the body's metabolic rate, and will continue to accelerate the body's metabolism within a few hours after the equipment exercise ends! What is the purpose of losing weight? It is consuming a lot of fat. Metabolism is a small train in our body that consumes calories. If its speed can be increased, fat burning can be greatly accelerated. You will burn more fat. If it is low, I think the effect of your exercise will be half the result with twice the effort!
★What will happen if the order of the two movements is reversed?
If you do aerobic exercise for 40 minutes or longer first, you will only consume more energy, but your metabolism will not be improved, fat burning will not be sufficient, and the first 10- What is consumed in 20 minutes may only be the sugar stored in your body, and fat is not involved in burning to provide energy. Only the next 20 minutes will start to burn your fat! And if you do equipment-based anaerobic exercise at this time, your body will not burn fat to provide energy, because only aerobic exercise will burn fat to provide energy! You no longer have enough energy to complete the day's equipment training.
Here we first explain the meaning of RM: it will let you figure out what kind of training your muscles need to grow!
RM (ReDetmoMaxi-mum, maximum number of repetitions) refers to the maximum weight you can lift or push at one time. For example, if you bench press 100KG at most 5 times at a time, then this weight is 5RM
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According to scientific statistics: a weight of 8-12RM is the weight that can best increase muscle growth. For example, if you can push a 100-pound barbell 8-12 times, then using this weight of about 100 pounds to exercise muscles will be able to It makes muscles grow faster, but after doing aerobic exercise, you might have been able to push a 100-pound weight 12 times, but in the end you could only push it 6 times or less because of insufficient energy. Your RM weight is actually not yours. The weight you need for muscle growth! Your equipment training will get twice the result with half the effort! ! Even if you have the energy to push 100 pounds 12 times at a time, can you still have the energy left to do 12-16 sets, the standard number of sets that can increase muscle growth? Because muscle growth requires scientific not only the number of times, but also the number of groups. Can you insist on completing so many groups according to standard movements? If you only do two or three sets, it’s useless! You can't complete machine training to grow muscles, so how can you keep your muscles from decreasing, let alone increase them. As a result, your body shape still has a high body fat content and your body shape remains unchanged!
But what if you use equipment first and then aerobics? After your body has done a lot of strength exercises with equipment, the sugar stored in the body has been used up and the energy is no longer enough. If you continue to do aerobic exercise, the body will naturally burn fat to provide energy, so when you first start doing Starting from aerobic exercise, the body is already burning fat, and the metabolic rate is very high at this time, and the fat burning rate is also very high. This can be regarded as getting twice the result with half the effort!
As for how much weight you can lose, you must exercise properly and also control your diet. Eat small meals more often. It is best to divide the three meals a day into 5-6 times a day. The purpose is also to improve your body. The metabolic rate keeps the body in an active state and helps burn fat. It also prevents excessive calorie intake from exceeding the body's absorption capacity and turning it into fat and storing it in the body. It is not advisable to lose weight by dieting. Once the body enters a state of hunger emergency, it will cause the body's metabolic rate to decrease, and the body will store as much fat tissue as possible! In addition, you should choose high-protein lean meats, such as chicken breasts, turkey breasts, egg whites, etc., and eat less other meat foods, because other meat foods are high in fat! As well as vegetables with less fiber, such as cauliflower, mushrooms, pumpkin, zucchini and more!
The above is the concept of how to lose weight scientifically. The following is the knowledge about supplements that can help you lose fat faster:
If you want to lose weight faster, of course you must It must be done under the premise of exercising, otherwise it will be useless. You have to take L-carnitine. What is L-carnitine? If you are in a state of losing weight and have not heard of this thing, then you are really OUT!
The actual explanation is very long. To avoid it being difficult for everyone to understand, the simple explanation is:
The main physiological function of L-carnitine is to promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle. This thing can help you lose the most fat while doing aerobic exercise, and the effect may be several times that of not taking L-carnitine!
And a lot of exercise is the key to losing weight, L-carnitine only plays a supporting role. If the amount of exercise is not large, such as just dieting to lose weight, taking L-carnitine will have no effect on weight loss. As for online statements such as "L-carnitine can convert fat meat into lean meat", "L-carnitine is suitable for lazy people to lose weight", "L-carnitine consumes excess fat", etc., they are pure nonsense and completely inconsistent with the most basic principles. General knowledge of physiology and biochemistry.
Of course, L-carnitine is also a very safe and healthy supplement. Many people have concerns about the safety of L-carnitine. In fact, there is no need to worry at all. Using L-carnitine is much safer. Higher than most vitamins. L-carnitine is a very safe and essential nutrient for the human body. Carnitine is contained in a large number of foods in nature, and the human body must synthesize a part of carnitine every day to meet the needs of human life activities. Currently, 22 countries and regions in the world allow the addition of L-carnitine to infant milk powder to prevent carnitine deficiency. Safety tests conducted by various countries have proven that L-carnitine is safe.
So if you have the financial ability, it is appropriate to buy this supplement!
The method of taking L-carnitine is: take 1-2 grams on an empty stomach in the morning, 2-3 grams 1 hour before training, and the total amount per day should not exceed 10 grams!
I don’t know which one of the L-carnitine advertisements is better. You might as well search for L-carnitine products, there must be a lot of them! If you are not sure which one to buy, you can add me as a friend or leave a message, and I will send you the Taobao link I bought, because Baidu seems to have deleted the post directly when posting links. I recommend it to everyone because I have been eating it and feel good about it!
◆The above are all about how to lose weight most effectively, that is, fat loss
◆The following content is about muscle gain, and it is longer than the above. , because muscle growth is not just about scientific training. It is more important to quickly gain muscle through diet. 3 minutes to train and 7 minutes to eat is always the biggest principle of muscle growth!
■■■■But it should be emphasized here that if you only gain muscle or lose weight alone, the effect will be more obvious, but if you want to gain muscle and lose weight, it will take a long time to persist. Only then can you see the effect!
Because while increasing muscle, the nutritional intake is relatively sufficient, it will inevitably increase some fat, which will hinder fat loss!
If you want to achieve good results while losing fat, you must control your diet, and muscle gain will also be affected.
So gaining muscle and losing fat feels like a fish-and-bear relationship, but if you want to have both, you need long-term persistence to see the results!
◆Okay, now it’s my turn to talk about muscle knowledge: there is quite a lot, because it includes training knowledge, nutrition knowledge, and supplement knowledge that you need to take after reaching a certain level. Be patient and read it. It’s best to save it and watch it later while practicing!
◆Exercise methods for each muscle group:
1. Pectoralis major (you should know which part this is, I don’t need to say it): Barbell training method: Flat barbell lying down Push, incline barbell bench press, decline barbell bench press!
Dumbbell training methods: flat dumbbell bench press and fly, incline dumbbell bench press and fly, incline dumbbell bench press and fly
Why do you need a barbell and use dumbbells? Barbell creation Large muscle groups, dumbbells assist small muscle groups, finely crafted!
Same approach but the same effect!
In addition to these two types, the gym also has cross-tension chest clamps and butterfly machines, which are also machines that sculpt the subtle parts of the chest muscles!
I will write to you at the end about how to use these movements to train! In fact, it doesn’t matter if I don’t write this, because if you go to a gym, someone will teach you!
If you don’t understand what they teach, I suggest you buy some magazines to read. Buy the magazine Mr. Bodybuilder, which is available at most newsstands. It has a comprehensive introduction and also contains nutritional ingredients. However, we cannot copy everything, because this magazine is written by foreigners and translated from China, so they mainly write for foreign physiques. Many people in China are actually unable to achieve that state, but those The pictures tell you how to train the movements, that’s for sure!
2.
Back muscles (there are many points, the latissimus dorsi is the easiest to hear about. Just follow my instructions and buy magazines to understand the muscle groups clearly, otherwise you won’t get results if you don’t even know where you are training): Yes The most critical part that makes you an inverted triangle
Actions: high pull-downs, seated cable rows, barbell rows, dumbbell rows, wide-grip pull-ups and narrow-grip pull-ups
3. Shoulder muscles: They are divided into deltoid muscles and trapezius muscles, which are also the main body of the inverted triangle figure and can make your shoulders wider!
Action:
Train the deltoid muscles (the shoulder area above the 2-ceps muscle of the arm, which is divided into the front 3 angular muscles, the middle 3-angular muscles and the rear 3-angular muscles. This exercise Well, your shoulders will become rounded and you will look good in clothes):
Overhead barbell press, overhead dumbbell seated press, lateral raises and bent over lateral raises, these are what I often use 4 movements, including upright rowing, but I use them less! Because every time you exercise the above movements, you don’t have much strength anymore!
To train the trapezius muscle: The trapezius muscle is the muscle from the neck to the end of the shoulder. After training, you will look more MAN! Ordinary people don’t have it, only those who engage in bodybuilding or fitness have it!
The movements are simple: barbell shrug, dumbbell shrug! Use heavy weight to do it!
4. Arm muscles: 2-head and 3-head
2-head muscle (the bulging muscles when the arm is bent in the same direction as the face): barbell curl (Most important) Preacher Curls, Dumbbell Curls! These are 3 classic moves! For the time being, you only need to practice these 3!
3 Ceps (arm muscles with two opposite muscles): supine arm extensions (my favorite), rope push-downs (there are two types of equipment to hold, both of which need to be practiced)
Narrow grip flat bench press, these 3 are classic!
4. Thighs: Squats are one of the methods. I personally like to use 2-3 sets of heavy weight to exercise my thighs.
What is your greatest weight? That is to say, you can use this weight to do 1-3 times. Personally, I like to only do it 2 times, then increase the weight and do it again alone. This can make the thighs get a very good pumping feeling and strength increase!
Squats can quickly grow the outer thigh muscles!
Leg press is the most popular training method in the gym after squats:
Leg press can make all parts of the thigh muscles well exercised!
Just ask people at the gym about this equipment. It is very common!
The other 2 exercises are: leg extensions and prone leg curls!
Calf: standing heel raise and seated heel raise,
5. Finally, it’s the abdominal muscles: In fact, everyone can see the abdominal muscles as long as your fat content is low enough, but if you want them to be obvious, you still need to train to make the abdominal muscles grow, so that they can be seen more obviously, but a bunch of During the time when we are building muscle, the abdominal muscles are not obvious because the fat has also increased relatively! It is difficult to gain muscle and lose fat at the same time! Those who want to gain muscle or lose fat can only choose one at a time!
Training methods:
Weighted sit-ups, weighted crunches and crunches!
Supine leg press and hanging leg press
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If you really don’t understand the movements, please go to the photo album of my Baidu space to see the dynamic icons!
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◆Exercise methods for each muscle group:
1. Pectoralis major (you should know which part this is, I don’t need to say it ): Barbell training methods: flat barbell bench press, incline barbell bench press, decline barbell bench press!
Dumbbell training methods: flat dumbbell bench press and fly, incline dumbbell bench press and fly, incline dumbbell bench press and fly
Why do you need a barbell and use dumbbells? Barbell creation Large muscle groups, dumbbells assist small muscle groups, carefully crafted!
Same approach but the same effect!
In addition to these two types, the gym also has cross-tension chest clamps and butterfly machines, which are also machines that sculpt the subtle parts of the chest muscles!
I will write to you at the end about how to use these movements to train! In fact, it doesn’t matter if I don’t write this, because if you go to a gym, someone will teach you!
If you don’t understand what they teach, I suggest you buy some magazines to read. Buy the magazine Mr. Bodybuilder, which is available at most newsstands. It has a comprehensive introduction and also contains nutritional ingredients. However, we cannot copy everything, because this magazine is written by foreigners and compiled domestically, so they mainly write for foreign physiques. Many people in China are actually unable to achieve that state, but those The pictures tell you how to train the movements, that’s for sure!
2.
Back muscles (there are many points, the latissimus dorsi is the easiest to hear about. Just follow my instructions and buy magazines to understand the muscle groups clearly, otherwise you won’t get results if you don’t even know where you are training): Yes The most critical part that makes you an inverted triangle
Actions: high pull-downs, seated cable rows, barbell rows, dumbbell rows, wide-grip pull-ups and narrow-grip pull-ups
3. Shoulder muscles: They are divided into deltoid muscles and trapezius muscles, which are also the main body of the inverted triangle figure and can make your shoulders wider!
Actions:
The deltoid muscles (the part of the shoulder above the 2 ceps muscles of the arm are divided into the anterior 3 angular muscles, the middle 3 angular muscles and the rear 3 angular muscles. This exercise Well, your shoulders will become rounded and you will look good in clothes):
Overhead barbell press, overhead dumbbell seated press, dumbbell front raise, standing upright rowing! Lateral raises and bent side raises,
The trapezius muscle (the trapezius muscle is the muscle from the neck to the end of the shoulder. After practicing it, you will look more MAN! Ordinary people don’t have it. Only those who engage in bodybuilding or fitness will have it):
Barbell shrug, dumbbell shrug! Use heavy weight to do it!
4. Arm muscles: 2-head and 3-head
2-head muscle (the bulging muscles when the arm is bent in the same direction as the face): barbell curl (Most important) Preacher Curls, Dumbbell Curls! These are 3 classic moves! For the time being, you only need to practice these 3!
3 Ceps (arm muscles with two opposite muscles): supine arm extensions (my favorite), rope push-downs (there are two types of equipment to hold, both of which need to be practiced)
Narrow grip flat bench press, these 3 are classic!
4. Thighs: Squats are one of the methods. I personally like to use 2-3 sets of heavy weight to exercise my thighs.
What is your greatest weight? That is to say, you can use this weight to do 1-3 times. Personally, I like to only do it 2 times, then increase the weight and do it again alone. This can make the thighs get a very good pumping feeling and strength increase!
Squats can quickly grow the outer thigh muscles!
Leg press is the most popular training method in the gym after squats:
Leg press is a method that can exercise all the muscles in all parts of the thigh!
Just ask people at the gym about this equipment. It is very common!
The other 2 exercises are: leg extensions and prone leg curls!
Calf: standing heel raise and seated heel raise,
5. Finally, it’s the abdominal muscles: In fact, everyone can see the abdominal muscles as long as your fat content is low enough, but if you want them to be obvious, you still need to train to make the abdominal muscles grow, so that they can be seen more obviously, but a bunch of During the time when we are building muscle, the abdominal muscles are not obvious because the fat has also increased relatively! It is difficult to gain muscle and lose fat at the same time! Those who want to gain muscle or lose fat can only choose one of them at a time!
Training methods:
Weighted sit-ups, weighted crunches and crunches!
Supine leg press and hanging leg press
Now write down the number of training sessions
Personally, it is recommended to exercise up to 2 parts of the muscles, but it is definitely not a full-body exercise. Unless you have not exercised for a long time, you should use full-body exercise for recovery training, and this kind of full-body recovery exercise can only be trained with light weight!
The normal combination exercise method is:
Day 1: Train the chest muscles and 3 head muscles together. Because these two parts train each other during training, you can also train the chest muscles. 3 heads! You can also exercise the chest muscles when doing the 3-head close-grip bench press
Day 2: Shoulder muscles: 3-corner muscles and trapezius muscles, because they are one piece! And the abdominal muscles can be trained together!
Day 3: Back muscles and biceps muscles, which also complement each other, exercise each other!
Day 4: Leg muscles, calf muscles are one piece!
Day 5: Abdominal muscles and forearm muscles!
Two days of rest
A one-week training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscle can be fully utilized without damage. rest!
But don’t let your muscles get used to your exercise method and frequency.
So I will change my exercise method after a while:
For example, today I usually exercise my chest muscles and 3 heads together. After a few weeks, I will switch to 2 heads and 3 heads, which is the whole exercise. Arm training together! This can make the entire arm develop more harmoniously!
Then train the chest muscles, back muscles, shoulders and abdominal muscles for one day each!
For abdominal muscles, just check the endurance of the abdominal muscles. As long as you are not sore, you can join the training at any time, because the abdominal muscles are not faster than other muscles, and they recover very quickly. For other muscles, I recommend at least Wait 4 days before training again, because this muscle is growing during the rest time. If you practice while growing, not only will it fail to grow, but it will destroy the muscle tissue! Counterproductive! Therefore, it is enough to train each muscle group only once a week, except for abdominal muscles! ! ! !
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Now that we have talked about the number of times, let’s talk about the weight of training
First of all, you have to understand the meaning of RM:
RM (ReDetmoMaxi-mum, maximum number of repetitions) refers to the maximum weight you can lift or push at one time. For example, if you bench press 100KG at most 5 times at a time, then this weight is 5RM
Usually determined The method for determining your own RM weight is:
Trial and error method
If you want to find the weight of 10RM, you must repeatedly try to lift several weights until you find the one that can only be lifted 10 times. the maximum weight. It should be noted that there must be a sufficient interval before each trial lift, so as to prevent unrecovered fatigue from the last trial lift from affecting the number of next trial lifts
Now that the concept of RM is clear, how much RM is What's the fastest weight to build muscle?
In layman terms:
The training method of "heavy weight, low reps" tends to increase muscle strength and volume
"low weight, high reps" "The training method tends to enhance endurance and reduce body fat
Specific RM:
1-4RM is mainly to train absolute muscle strength and physical strength;
6-12RM is mainly for training muscle volume;
15-20RM is mainly for training small muscle group volume and enhancing muscle lines and elasticity;
30RM and above is mainly for reducing muscle mass. body fat and enhance cardiopulmonary function.
So if you want to increase muscle mass, the weight you choose is 6-12RM. But I personally recommend using 1-4RM every other week to improve the strength of your muscles, because only when your strength increases, you can use heavier weights to complete 6-12RM, and your muscles can grow faster!
Try to arrange 12-16 sets of training for this muscle every day within your ability.
If you choose to increase muscle size with an RM of 6-12, you will basically need to train a muscle more than 100 times, but this varies from person to person. Beginners can reduce the training volume appropriately and wait until they get used to it before reaching this level of training. The main thing is to make the muscles trained that day reach a state of exhaustion!
Of course, one more thing is to give your muscles a rest between sets! It also depends on your situation! It ranges from 30 seconds to 2 minutes, but the shorter the rest time, the better. As long as the heart rate is relatively stable, you can continue training for the next set!
The training time should not be too long, about an hour is enough! !
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Before talking about taking supplements, I want to tell you about daily nutritional supplements. Only when nutrients and supplements are in place can muscles grow. quick!
◆◆◆Nutritional knowledge: (very important, this accounts for the main part of your muscle growth!!!) ◆◆◆
Bodybuilders (that is, the direction of your desired physique) ) The most important things needed to grow muscles every day are: 1. Protein 2. Carbohydrates 3. The calories consumed during a day’s exercise and daily life are also calories!
In terms of protein: weight (KG)*2 (in grams): For example, if I am 70KG, I need 70*2=140 grams of protein supplement every day!
Carbohydrates: body weight * 4 to 6 grams: 70 * 5 = about 350 grams!
Caloric energy: about 50 times body weight: 70*50=3500 calories
Calorie conversion method: 1G protein = 1G carbohydrate = 4 calories
1 calorie (also commonly known as kilocalorie) = 1000 calories = 1000*4.182 joules = 4182 joules
Now that we have finished talking about the data, it is now the turn of the sources of these substances:
Sources of protein: egg whites, red meat (beef, pork, fish, chicken breast, shrimp, etc.), milk, soybeans, tofu, etc. Generally speaking: 1 egg only contains about 5 grams of protein, which is lean There are about 20-25 grams of protein in 100 grams of beef! But there is another kind of whey protein powder specifically for fitness. This is a good source of protein, and it is faster and easier to absorb!
Carbohydrate sources: whole-wheat bread, steamed buns, rice, fruits (bananas are more commonly eaten), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are what I often eat. Potatoes and sweet potatoes are more Good source!
For calories, you can search for a food calorie content table!
◆◆But it should be more difficult for you to master these things now, so let’s keep it simple
You must ensure that each of at least 5 meals a day must have about 20 grams of protein and 80 grams of protein. -About 100 grams of carbohydrate intake!
◆◆The two most important meals are breakfast and the meal that must be supplemented immediately after training. These two meals must be supplemented fully, otherwise it will equal half the effort with half the effort!
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Knowledge about supplements: (Friends who are early in contact with fitness and those who do not have a lot of muscle mass do not need to supplement supplements in the early stage. At most, protein powder is enough. Enough.
If you have some basic skills and those with relatively high muscle content, in addition to protein powder, branched-chain amino acids and creatine need to be supplemented! There are some supplements that are not mentioned below. When your training reaches a higher level, you should know what to take! )
What is creatine?
For muscles, creatine mainly has two functions, one is to provide energy for rapid contraction of skeletal muscles, and the other is to promote muscle growth and improve muscle strength! Can support your stronger training volume
What are branched-chain amino acids?
To put it simply, it prevents your muscles from being broken down during exercise, and it has the effect of promoting muscle synthesis!
Get up in the morning:
5 grams of creatine, preferably taken with about 20 grams of protein powder. If possible, buy a bottle of branched chain amino acids (it promotes muscle synthesis) , to prevent muscle decomposition) It also takes 5 grams of glucose. If you buy the branched chain amino acids in capsules, you can use about 10 grams of glucose. If you buy the branched chain amino acids in powder, add 10 grams more. , because it is very bitter, you can drink it if it is sweeter! Glucose is not written in the following times, so you should take it according to this dosage!
At the same time, you should also add about 80-100 grams of carbohydrates, such as oatmeal! Steamed buns, breads, and of course it is best to eat fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended to eat bananas on an empty stomach), which can quickly provide energy to the body and prevent muscle decomposition!
The second supplement taking period:
Half an hour before training:
5 grams of creatine
5 grams of branched chain Amino acids: to prevent muscle breakdown during training
20 grams of protein powder
80-100 grams of slow carbohydrates (I often eat oatmeal, whole wheat bread is also acceptable , I personally feel that liquid foods such as soaked oatmeal are easier to digest)
Slowly digesting carbohydrates are ideal pre-workout foods because they keep insulin levels low, which will Helps burn more fat during training and provides energy support for a longer period of time
The third supplement time period:
Within half an hour after training:
5 grams of creatine
40 grams of protein powder
80-100 fast carbohydrates (bananas can be eaten here because they are not fasting and the fast carbohydrates mentioned above )
Eating fast-digesting carbohydrates after training can maximize insulin levels, quickly replenish depleted muscle glycogen and prevent cortisone levels from rising, while slow-digesting carbohydrates do not have these Effect
The fourth supplement taking stage:
Half an hour before going to bed:
5 grams of creatine
30-40 grams of protein pink. In addition, if you have the financial ability to buy casein, you don’t need to take protein powder. It is more effective to eat 30-40 grams of casein, because it is a slowly absorbed protein that can provide you with protein all night long. Supply, the body will not consume your muscles to provide energy!
Take creatine according to the above method for 5 consecutive days, that is, 4 times a day, ***20 grams!
After 5 days, just eat once a day, after training! Eat for 15 days in a row!
Then stop eating for about 10 days. The purpose of this is to avoid the problem of long-term use of creatine causing the body to adapt to this nutrient, which will cause the effect of creatine to decrease.
In general, taking it for 20 days a month is enough
But after stopping using creatine and then restarting it, you should still start from the "creatine loading" stage, that is, start again Repeat the above steps!
Last point:
Be sure to pay attention to hydration and sugar replenishment when using creatine. Sufficient water should be added every day to ensure the progress of cell hydration and prevent muscle tightness, stiffness or spasm after using creatine. Be careful not to drink creatine with hot boiling water to prevent the structural change of creatine hydrate. Taking creatine with grape juice and other sugary drinks can accelerate the increase in insulin concentration caused by sugar and accelerate the response of muscle cells. Creatine absorption. Therefore, proper sugar and water supplementation can promote the effects of creatine!
Reiterate again:
◆◆◆◆◆The above content is all original and definitely not a copy of other people’s work! ◆◆◆◆◆
For this friend who was downstairs from me and now becomes the first floor because I changed the answer, you can go to my Baidu space to view the photo album. Height 171 and weight 75KG. Because he is in the state of muscle gain, he must have fat, but whether he is fat or strong can be seen in the photos. And the answer I gave is for novices. Maybe you didn’t read what I wrote carefully, but I said in it that if you are a novice, you don’t need to exercise too hard. Once you get used to it, you can exercise in my way. Eating is very important, but if the intensity of training is not enough, you can’t increase it. How much muscle.
Explanation completed!