For New Fitness Beginners, Follow These 4 Tips to Achieve Results Like Experienced Lifters in 3 Months
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When starting fitness, if you don't master scientific fitness knowledge, you're easily trapped in misconceptions due to habitual thinking, and incorrect fitness behavior will make your fitness results worse, slow muscle growth speed, and eventually make you give up training.
When starting fitness, don't listen to me's 4 suggestions, and achieve fitness results like others in 3 months!
Suggestion 1: Start with compound movements
As a newbie, focus on the three major exercises: deadlifts, bench press, and squats. These are full-body muscle-involved movements, which are very beneficial for muscle growth. Newbies should pay more attention to the training of large muscle groupsThese three actions can exercise large muscle groups while promoting the development of small muscle groupsallowing you to exercise the largest muscle groups in the shortest time, greatly improving efficiency.
Don't think these three actions are not challenging, and don't think you're disgusted just after a few days of training. Fitness veterans wouldn't ignore these actions, let alone a newbie.
Suggestion 2: Supplement with sufficient protein
During fitness, we need to reject junk food and supplement with sufficient protein to provide muscles with enough nutrients, which will increase the speed of muscle growth and repair.
High-quality protein includesboiled eggs, chicken breast, milk, soy products, and mushroom-based foods. On average, 11-1.2g protein, so if your weight is 120, you need to supplement more than 120g of protein.
Protein supplementation also has rules. If you supplement all the protein in a day at once, the absorption rate will decrease, and the excess protein may be excreted. While people who supplement protein in multiple meals and multiple times a day will have a much higher absorption rate. We can supplement protein at three meals and before and after training, so that the muscles can benefit the most.
Suggestion 3: Ensure sufficient rest time
Many newbies think: the harder I train, the faster my muscles grow! But fitness is not the same as learning. More exercise doesn't necessarily mean better results.
Muscle growth depends on eating, sleeping, and training. We do eating and training, so we must also ensure rest.Frequent training will suppress muscle growth. Staying up late will disrupt hormones, and muscle soreness will last longer. The body's repair speed will slow down.
Muscles are divided into large muscles and small muscles. Large muscles need to rest for 72 hours after each workout, while small muscle groups need to rest for 48 hours.At night, ensure sufficient sleep and avoid staying up late.Ensuring sufficient rest will make your muscle growth 1 times faster than those who stay up late and train frequently.
Suggestion 4: Don't ignore aerobic exercise to improve physical fitness reserves
When starting fitness, don't be afraid that aerobic exercise will break down muscles. On the contrary,Aerobic exercise can improve our physical endurance,such as improving cardiovascular function and physical fitness, allowing you to perform better during weight training.
If we only focus on weight training while ignoring aerobic exercise, we will easily get tired, and it will be difficult to break through a certain weight. We can do more physical fitness training, such as interval running, playing sports, boxing, and jumping rope. These exercises have high intensity training and will not cause muscle breakdown.Each time control is about 30 minutesand your overall physical fitness will continuously improve.
