First of all, let’s talk about fitness. fitness is very simple. It is mainly the synthesis and destruction of protein in the body. Then we need to achieve this effect through strength training and nutritional supplements. People who regularly do strength training can increase the basal metabolic rate by 6.8 to 7.8%, and the basal metabolic rate can still be high even when sitting. The higher the muscle content of the human body, the higher the energy consumption and the higher the basal metabolism. But starting at age 30, muscle tissue is gradually lost and metabolism declines, which can reduce 5 to 6 pounds every decade. In order to reduce the rate of muscle loss, resistance training is necessary. The principle of fat loss is the negative balance of energy, that is, the energy consumed is greater than the energy intake. Roughly speaking, it is to eat less and exercise more. Muscle gain and fat loss can be carried out at the same time, and resistance training during fat loss can relatively reduce body fat rate, improve basal metabolism, and help lose weight.

Many people have many misconceptions about building muscle and reducing fat, and many people don’t know how to train.

Misunderstanding 1: Gaining muscle equals gaining weight

Muscles are an important part of the human body. It can be said that people cannot survive without muscles. Many female friends will ask, [I don’t want to gain muscle], but in fact they want to say, [I don’t want to gain weight]. But gaining muscle is not the same as gaining weight. Muscle growth has many benefits, improving basal metabolism, which is conducive to weight loss; enhancing muscle contraction ability, promoting bone synthesis, preventing osteoporosis; preventing certain sports injuries; more beautiful body shape, etc.

Misunderstanding 2: Muscles grow quickly

It takes a certain amount of time and training to grow muscles. It’s not like doing a few squat sets today will make your legs thicker. Many people, especially girls, are afraid of muscle training, because they are afraid that strength training will make their muscle mass more obvious; think about it If muscle growth is so easy, do guys still need to be in the gym every day?

Misunderstanding 3: Light training “shows the muscles”

The so-called oscillating muscles are the pectoral muscles, abdominal muscles, deltoid muscles and other muscles that look very strong on the outside, and just ignore the function and core muscles for the sake of bulking up. What’s the use of training a bunch of “dead muscles”? Functional exercises and core training not only improve body function, but also improve stability and prevent injury.

Misunderstanding 4: Training is not systematic

I think about it today, practice today, and practice for several days at once; if there is no time tomorrow, I will not practice. I believe that many office workers are like this, right? Muscle training requires gradual stimulation in order to produce corresponding muscle hypertrophy and strength growth. If you practice every now and then, there is no effect.

Misunderstanding 5: Soreness on the second day after training means that you have practiced in place

This phenomenon is called “delayed onset muscle soreness”. This kind of soreness is not the more severe the better. The reasons may include: excessive exercise; not exercising for a long time; not paying attention to relaxation and recovery after exercise, etc.

Misunderstanding 6: You can partially thin your calves and reduce your belly.

The weight loss mentioned here is fat loss, and the decomposition of fat is systemic. There is no training method that can reduce fat locally; and there is no medicine or food that can reduce fat locally. It just loses water through excretion. .

Misunderstanding 7: Do not eat to lose weight

Although we say that you need to eat less and exercise more to lose weight, eating less refers to less excess calories outside of normal meals, such as cakes with high fat and high sugar content, chocolate, ice cream, and fried and barbecued foods. The normal diet should be rich in variety, with more sugar, protein and dietary fiber, vitamins and minerals are also essential; sugar is the energy substance of the human body, and it is not enough to not eat the staple food; protein is the raw material for muscle synthesis; dietary fiber helps the stomach.