Fitness is to train a better body, have a low body fat percentage, developed muscle mass, and shape an excellent body line. However, such a good figure is not something that can be easily trained.
How can we avoid detours and make fitness efficiency twice as effective with half the effort? Learn 6 tips to grow more muscle and curb fat accumulation!
1. Strength training should pay attention to compound movements
If you want to stimulate muscle growth, don't just do local training, but pay attention to the exercise of whole body muscle groups, so as to balance the development of the body and improve the efficiency of muscle gain.
Therefore, when strength training, we should pay attention to compound movements, such as common squats, bench presses, rows, presses, deadlifts, pull-ups and other movements can exercise multiple muscle groups in the body and improve their efficiency.
2. Choose the right weight
When you are new to weight training, you can start with a light weight and gradually increase it until you feel the muscles straining but still maintain the correct posture.
In general, it is necessary to reach about 80% of exhaustion in each training session to fully activate the muscle fibers. If your goal is to increase muscle strength, you can choose to carry larger weights and perform fewer repetitions. If you are more focused on improving your muscular endurance, lighter weights and more repetitions are more appropriate.
3. Eat more meals and supplement high-quality protein
If we want to improve the muscle dimension and avoid the accumulation of fat, we must eat cleanly, stay away from high-fat, high-sugar processed foods, control carbohydrate intake, and choose low-GI complex carbohydrates for staple foods, such as brown rice, oats, potatoes and other foods, which can avoid excessive sugar conversion into fat.
The three-meal diet should be based on low-oil and salt cooking, and a low-fat and high-protein diet should be carried out to supplement amino acid raw materials for muscles. We can obtain protein from fish, shrimp, eggs, soy products, and milk to improve the absorption rate of protein.
4. Replenish enough water
Water is the source of life and a good helper for gaining muscle and losing fat. Muscle cells also store a certain amount of water, and during fitness, maintaining sufficient water intake helps metabolism, promotes the discharge of toxins and wastes, helps fat burning, and creates a good environment for muscle growth.
5. Arrange rest time reasonably and avoid overtraining
Don't do high-intensity training for multiple days in a row, but give your body plenty of rest time, for example, 1-2 days a week to give your muscles and body a chance to recover.
It's also important to get enough sleep. Sleep is the golden period for body recovery and muscle growth, and good sleep quality can promote the secretion of growth hormone, which helps to gain muscle and lose fat.
Remember, if you experience unusual fatigue, pain, or sports injuries during training, it's likely that your body is warning you to adjust the intensity or pattern of your training.