Several routines that are easy to make in fitness

In order to maintain good health, many people are keen on fitness activities, but in the fitness process, there will always be a lot of people who will have some misunderstandings, which will lead to half the effort. For this reason, Xiaobian hereby organizes some small misunderstandings that are easy to appear in fitness.

Routine 1: Focus on reducing fat

Yes, yes, every summer, the magazine of the United States and the United States repeatedly reinforces that old idea, thinking that weight loss can be limited to specific parts of the body. "Want to eliminate the fat of your stomach? Just do some sit-ups!"

You want to be beautiful! In fact, although doing a few hundred sit-ups a day can really make a strong abdomen, if you have fat on your stomach, doing sit-ups does not allow you to have six muscles. If you want to lose the fat in that part, you can't do it by sitting up. Losing weight can only be carried out at the same time in all parts of the body, and the calories burned are greater than the calories burned. In fact, if you want to lose the fat of your stomach (other parts are also), exercise your thighs or shoulders to achieve the same (or even more) effect as crunches, because these are relatively large muscle groups.

Only when you have enough fat removed from your body can you show your abdominal muscles. Just exercising strong abdominal muscles will only push the fat of your stomach. So, how should you eliminate a circle of fat on your stomach, loose hips, or soft belly? Pay attention to your diet and develop muscles through strength training. The rate at which fat is removed from various parts of the body is determined by heredity.

Routine 2: Will muscles turn into fat?

The functions of fat cells and muscle cells are completely different and irrelevant, and never change from this to another. If someone is "sturdy" and muscular, then becomes "soft" and too heavy, because the heat output no longer exceeds calorie intake. This is often the result of a slowing down of the muscles caused by muscle loss. Muscle loss is caused by the lack of necessary stimuli, and the muscles do not magically turn into fat, but the muscle mass decreases and the body fat increases.

Routine 3: Do strength training, muscle length is too big

The whole world is the same, especially the ladies will say: "I don't want to be too strong." Some people have seen the initial effect of strength training before, and they are reluctant to become a superwoman. Be aware that some professional bodybuilders use steroids and other illegal drugs. If you don't use potent drugs, the body won't grow that big muscle, of course you are the same.

In the first few weeks of strength training, I often feel more sturdy, mainly due to increased blood circulation in the muscles. And the power is soaring, and most of it is due to the nerves adapting to new movements, not because of the increase in muscle mass. Don't be afraid to accidentally become too strong, or afraid that muscles will grow unrestrained. It is quite remarkable that women can continue to increase their muscles by 0.22 kg per month. The fact that men can increase by 0.68 kg per month is considerable. Don't forget, this is just the ideal situation. You must continue to invest in strength training and proper nutrition to have a healthy and beautiful body. There is no way to do anything.

Routine 4: Women’s training should be different from men’s

There is a common misconception that women will grow stronger because of strength training. No, unless you start taking medicine and taking injections. There is no need to exercise in different ways because of gender. The same way that both sexes increase and decrease muscles and fats. Yes, the goals of men and women are often different. However, these goals can be achieved with the same set of fitness methods.

Most women don't want to practice spectacular chest muscles and arms, but want to practice tightness, especially thighs and buttocks. These are probably the most difficult to maintain after a woman's age. When women are in fitness, they often keep their arms idle. The muscles of men and women are exactly the same, the only difference is in their size. Many women have been reluctant to believe that if they practice the upper body as if they were practicing the lower body, the abdomen will be flatter and the buttocks will be firmer, because doing so will increase your total lean muscle mass. Again, the most effective way to burn fat and calories, is to keep the muscles and maintained, so that enough.

Routine Five: More and better

Some people intuitively think that the more you practice, the more your muscles grow; the longer you spend on fitness, the better your results. Since muscle is the most effective fat burning tool we have, we can't train muscle growth because of insufficient nutrition or overtraining. Remember, muscles grow up while resting.

Over-training and inadequate nutrition are the most common shortcomings. It is a mistake that is easy for beginners and fitness birds. How much is excessive, there is no precise answer, because there are too many factors involved: genetics, diet, sleep, training intensity, frequency and duration, etc., all of which are related. The best way to do this is to pay attention to the following signs of overtraining: stagnation, lack of progress, chronic fatigue, decreased motivation, frequent injuries, and increased resting heart rate (every morning before getting up). If it is possible to overtrain, at least make the following adjustments: diet, sleep (try to sleep 7-8 hours per night), training intensity, duration, and frequency of training.

Routine 6: Doing local movements can reshape muscles

No such thing! The muscles don't grow bigger, they just shrink smaller. The shape of the muscle after the size change is not determined by the local, specific exercise you are doing. It depends on your inheritance. However, keep in mind that some muscle groups are usually thought to be separate muscles, such as the shoulders, thighs, or back, which can be adjusted by strengthening a muscle in the muscle group.

For example, if you apply the posterior deltoid muscle to the shoulder, it looks like a beautiful heart shape from the side, but the posterior deltoid muscle can be controlled to a greater or lesser extent. For the same reason, you can put your toes out when doing deep movements, so that the "inner femoral muscles" of the thighs (directly above the inner side of the knee) can be made larger. Conversely, when doing squats, you can put your toes slightly inward and concentrate on strengthening the outer muscles, thereby increasing the outer “lines” of the thighs (this makes women's thighs look great when wearing bikinis).

Routine 7: There are many repetitions when setting, and there are fewer repetitions when increasing.

Compared with the case where the number of repetitions is small, the body or specific muscles are not shaped more because a certain movement is done much. The shape of the muscle is determined by its size and the amount of fat around it. In order to shape, we need to do the exercises that are most effective in building muscles and burning fat. If you have to repeat it many times in order to burn more fat, it is very inefficient, and the muscles you develop are limited. Please keep in mind who the best fat burning partner is: of course muscle.

The shape of the muscles should be beautiful, and the continuous and diverse high-intensity interval training with proper nutrition is the right way. If the muscles are too big to cause trouble, just reduce the calories, because the main factor affecting muscle mass is nutrition. Most adult males can rely on 1500 calories for 2 to 5 low repetitions, while muscle size does not increase.

Indeed, training with a low number of repetitions (composed of a powerful burst of action) can produce larger muscles (but not less stereotypes) than those with a higher number of repetitions, because of the "fast-shrinking" muscle fibers used in explosive actions. It is much larger than the "slow-shrink" muscle fibers used in endurance movements. In reality, however, in terms of muscle mass, don't you want to use all the muscle fibers that might be used, not just "fast-shrink" muscle fibers?

In the same way, in order to "set" (to lose body fat to make muscle lines more obvious), don't you want to mobilize all available muscle fibers, not to mention the number one factor that affects our resting metabolic rate (that is, the reduction of fat). Muscle mass? The only part that can be changed according to personal goals (whether it is to practice physical strength or long muscles) is nutrition.

Routine Eight: Strength training makes you stronger, cardio circulation training makes you thin

Again, dietary intake is a major factor in regulating body composition. Although long-lasting, moderate-intensity exercise, such as aerobic exercise, can help to slightly increase your energy expenditure, but has a limited contribution to muscle growth . If you don't have strength training, you are the best fat burning tool at hand: more muscles, no need! I believe that you understand what I mean now. Nothing else can increase the resting metabolic rate of the body more effectively than muscle. A few kilograms of lean muscle, the heat burned is almost equal to the energy consumed by a normal aerobic exercise. Increased muscles allow you to burn more calories even while you sleep.

If you want to gain weight, increase calorie intake and train your muscles through strength training. If you want to lose weight, reduce calorie intake, and increase your resting metabolic rate by raising muscle.

Routine Nine: Can't raise muscles at the same time and lose fat

If you have just started this fitness training after a long absence of exercise, with proper nutrition, you can feel the increase in strength while reducing weight. For people or athletes who have been exercising, this is a bit difficult, but not impossible. With a perfectly balanced polysaccharide, good fat, and plenty of protein, your body can achieve these seemingly separate goals.

Routine 10: Diet restricted

People tend to be hungry for weight loss. Absolutely this road is nowhere!

The body has a lot of resources available, and it will lower the metabolic rate to compensate for the lack of heat. The body will try to take advantage of any calories you take because it is not sure when it will be eaten again. Then, once you return to the original normal calorie intake, the metabolic rate remains low. Therefore, people who want to limit their diet often regain their original weight, and some people tend to add more. The good news is coming. If you want to lose weight, you should never be hungry. By a small meals (every 2.5 to 3.5 hours) are to develop a well-balanced diet is the key element of long-term success.

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