Some friends go to the gym very frequently, but many people around them generally don't see obvious changes in him, saying that it's impossible to have no significant mental impact either. After all, most people still want to get recognition from him.

Some people don't go to the gym frequently, but after a few months, they do see obvious changes in their appearance. Shouldn't they just be secretly working out privately?

In fact, two people are training in the same gym, but they get different results, largely due to the fact that he is more clearly defined in his intentions than you are.

Many people have no requirements when training, and they train without a plan, just doing what they feel like when they get there, wanting to do what they want to do.

Every time you walk into the gym, you don't know what to do, and the area of running machines is quite crowded, so let's go for a run today. Then you meet a fitness big shot, and seeing the thickness of his back, let's do back training today.

If it's just like this mentality to treat training, then it will take a long time to see results.

Regardless of what your original purpose was for going to the gym,

Is it for better health? Is it for muscle gain? Is it for slimming and shaping? Or is it to make friends?

Then after clarifying your goal, you should go in that direction and not constantly deviate from your goal!

For example, some people's purpose for entering the gym is just to relieve work pressure, to sweat out some stress, and they are quite casual about their training. Then they can't expect themselves to build impressive muscles, and they shouldn't be discouraged, because your efforts and rewards are proportional.

If you want to achieve muscle gain through persistent training,

You need to understand that training doesn't mean just a few exercises will make your muscles bigger, but you need to apply the principle of progressively overloading, constantly upgrading your training weight, number of repetitions and sets, so that you can increase your training capacity.

And in terms of diet, it shouldn't be as before, because you need enough nutrition to rebuild the damaged muscle fibers after training and make them stronger and thicker.

At the same time, you also need to give muscles and the body rest time, because you don't want your chest muscles to grow quickly, you can't just train your chest every day, because muscles all need rest, and if you only train your chest, other muscle groups will look unbalanced. To achieve muscle gain, you also need to control the overall situation and not always attack one point.

If your goal is to lose weight, then you shouldn't put all your energy into training, because controlling your diet is more effective than training.

For people who want to lose weight, the most critical issue is to maintain a calorie deficit, so that your daily calorie intake is less than the amount your body can consume daily.

So our bodies will break down excess fat to achieve fat reduction.

If you shift your focus, even if you train hard in the gym, if your calorie intake is always over the limit, you won't achieve your weight loss goals.

So, it's better to see your goals and take action than to blindly shoot at the target.

You should set goals that are realistic and not too ambitious.

For example, a goal of slimming 10 pounds in 15 days is unrealistic, while 3 months of slimming 10 pounds is obviously more realistic. Again, it's important to emphasize that faster weight loss methods are more beneficial to health, and a stable and sustainable approach is worth promoting.

After setting a goal, you first need to examine whether your goal is realistic and then break it down.

If you want to achieve your weight loss goals in a healthier way, then these suggestions hope you can accept.

1. Don't make your daily calorie deficit too large, and control it between 300-500 calories.

2. Don't lose weight too quickly, and the weekly weight loss speed shouldn't exceed 1% of your total weight.

3. If possible, schedule at least a few workouts each week to ensure fat loss while also helping the body shape.

4. The three main nutrients during weight loss can be tried in this way: carbohydrates 45%-55%, protein 25%-30%, and fat 20%-25%.

Finally, the goals of fitness are diverse, but as long as they are consistent with their inner intentions, then they should firmly execute them.

Many people often say 'forget about your original intentions' because the original intentions are easily forgotten. We hope everyone can be firm and persistent.

Okay, that's the end of this issue. If you want to understand any methods, you can leave a message or private message to me.

I'm Pop, I only speak fitness knowledge that you can understand.

(Please add circle card to today headline client to view) @