How can fitness increase muscle more effectively

How can fitness increase muscle more effectively?

1. The principle of step-by-step training is to gradually improve the weight. In strength training, we need to choose the weight suitable for ourselves. The weight suitable for beginners and veterans is certainly different. The muscle endurance and explosive power of beginners are relatively poor, and the weight suitable is relatively light.

However, with the passing of the muscle strengthening training cycle, the strength of muscles will be gradually improved, and our weight will continue to break through. At this time, you need to gradually increase the load, further stimulate the muscles, and let the muscles get further development, instead of being stuck in a certain weight and not seeking progress. With a constant weight, muscles will gradually adapt to such training intensity, and muscle growth will naturally fall into a bottleneck.

2. Pay attention to lower limb training, and ensure to practice legs 1-2 times a week

Fitness training needs to pursue comprehensive development of the whole body, and leg training is also a link we need to pay attention to. Many people will avoid the leg training day because of the pain of leg training, but this is very unwise. Fitness veterans will pay attention to leg training days because they know that leg training is more important than training any part of the body.

Legs are the driving force of walking and the source of strength. Only when leg muscles are strong can you make continuous progress in fitness. If you don’t practice your legs in fitness, you’re not working out. If you don’t practice your legs for fitness, you can easily fall into the bottleneck period of muscle growth, the weight-bearing strength can’t be broken, the body development is unbalanced, the head is heavy and the feet are light, and the legs are like chicken feet.

Keep training your legs 1-2 times a week. Although it is painful to train your legs, you will find that after a period of persistence, you will gain a lot from training your legs. With developed lower limbs, the road to muscle growth will be smoother.

3. Don’t ignore aerobic exercise, keep exercising 2-3 times a week

During muscle strengthening training, proper aerobic exercise is necessary. Aerobic exercise can reduce the body fat rate, avoid the accumulation of body fat, and prevent the body from getting fat at the same time. Proper aerobic exercise can also improve physical endurance, strengthen cardiopulmonary function, and make you perform better in muscle strengthening training.

We can control the frequency and duration of aerobic exercise, which can effectively avoid muscle decomposition. Generally, the time of each aerobic exercise should be controlled at about 30 minutes. We can do aerobic exercise when we don’t do muscle strengthening training, and choose moderate to high-intensity aerobic exercise, such as variable speed running, HIIT interval training, rope skipping and other items, to avoid muscle loss.

4. As the old saying goes, carbohydrate supplement is three points practice and seven points satiety. In daily diet, eat more carbohydrates, keep sufficient protein, and eat more protein meat with high fat, as well as vegetables and fruits.

Fat loss, weight loss and muscle gain are very suitable for chicken breast meat, which has high protein and many iron elements. It can not only provide protein to exercise muscles, but also help us recover from muscle damage. It’s really the core food for fitness and muscle enhancement. Peng Yuyan shared fitness recipes. During fitness training, he only ate chicken breast meat and boiled chicken protein. Moreover, the price of chicken breast meat is relatively low among all meat foods. It is good and cheap and has an effect. Do you want to eat it for muscle enhancement.

Broccoli is known as the crown of vegetables, which represents its status in vegetables. Broccoli has a lot of nutrients, including iron, phosphorus, zinc, potassium and calcium. Broccoli also contains high plant protein, which is also protein. We know that muscle training requires a lot of protein. Broccoli has 100 grams of broccoli and 4.5 grams of large protein. Do you think it has much protein. And broccoli can also promote physical recovery. After our strength training and fitness, the immunity of the human body will drop for a short time. Eating broccoli can help us recover our immunity and help us recover our damaged muscles.

Eggs are also one of the foods that must be eaten by people who gain muscle. Many bodybuilders only eat egg whites when they eat eggs. Egg white is rich in protein, which is very helpful for muscle growth. Why not eat egg yolk? Because eating too much egg yolk will cause our cholesterol to rise. High cholesterol is not good for your health.

Beef is a must eat food for fitness people, which can not only reduce fat but also increase muscle. Beef has very high nutritional value and contains a lot of sarcosine, which can increase muscle and help us train longer. Moreover, the fat content of beef is low, and there is linoleic acid, which can resist oxidation and keep muscles from being oxidized and decomposed during aerobic exercise. It also has a lot of zinc and magnesium, which can not only help the synthesis of proteins in the body, but also act as antioxidants to promote muscle growth. It’s very important to help strengthen your muscles.

These foods only add conditions for me to exercise my muscles, but we still need to transform them into muscles through training. Diet is very important in enhancing muscle, so correct diet and exercise complement each other.