14 questions about zero-based fitness
Q: How should I start the training program?
Answer: Your training plan should include aerobic exercises to consume fat and strength training to develop muscles and increase strength. When doing strength training, you must pay attention to the accuracy of the movements. Do each action 12-15 times. After one action is completed, the next action will be started immediately, and the next action will be completed in turn. Complete courses 3 times a week, with at least 1 day between each course. While performing basic exercises, adapt to the environment and rhythm of the gym, and don't use heavy loads.
Q: Which strength training exercises should I use?
Answer: When designing courses, try to use compound movements, such as squats, deadlifts, presses, rowing, pull-ups, and parallel bars arm flexion and extension, etc., which help to achieve muscle growth, strength improvement and fat consumption as quickly as possible. Don't choose exercises based on body parts. This is an outdated method. It is easy to cause imbalances between various parts of the body. Don't exercise the same muscles for two consecutive days. For example: Flat bench press not only exercises the chest, but also exercises the shoulders and triceps. You should arrange your movements in different ways, such as push-ups (flat bench press, shoulder press, squat) and pull-downs (pull-ups, rowing, deadlifts). The total number of push-ups and pull-downs should be equal. Do the same number of push-ups and pull-downs within 1 week, or you can include the same number of push-ups and pull-downs in the same course.
Q: How should I dress when I exercise?
Answer: Don't wear a nylon T-shirt that is one size smaller than your own body. You should wear loose-fitting clothes. The shorts should be somewhere between your knees and thighs. Sports socks, sports T-shirts, sports shoes, sports shorts, sports satchels, slippers, shower gel are some necessary appliances and auxiliary supplies.
Q: Do I have to hire a personal trainer?
Answer: The expensive coaching fee per hour is not necessary for you. But at the beginning, it is best to find a coach, let him provide short-term action guidance and help you develop a training plan is still necessary (this fee also includes an assessment of your physical condition). Another way is to rely on self-taught fitness magazines and books.
Q: How often should I exercise?
Answer: One of the most common mistakes beginners make is trying to exercise for 5-6 days a week. This is the wrong method used by some professional players in the 1980s. Remember, muscles need a certain amount of time to recover. Generally speaking, it is better to exercise for 3 or 4 days a week according to your goals. If you want to build muscle and improve strength, exercise 3 to 4 days a week. Separate the upper body muscle group from the lower body muscle group to exercise, which can help you get enough strength for each part of the muscles under the premise of ensuring sufficient recovery time. For example, you can complete a lower body muscle training course on Monday and an upper body muscle training course on Wednesday, and then rest for two days before starting the next cycle. This will ensure that each different part has 3 days of rest. If you exercise 3 days a week, you can arrange it like this: exercise the lower body muscles twice and upper body muscles once in the first week; exercise the upper body muscles twice and lower body muscles once in the second week, and so on. If you want to consume too much fat, it is better to complete 3 full body courses every week. Because this way you can exercise more muscles and burn more calories. Since every course requires the use of the whole body muscles, it is best not to exercise for two consecutive days and rest at least 1 day between the two courses.
Q: How long should I rest between groups?
Answer: The length of the rest period has a very important influence on the final exercise effect. Unfortunately, most people are very casual and never calculate the time accurately. You'd better not learn from them, take a stopwatch and follow our recommendations. Muscles: Limit the rest time to 1 to 2 minutes. This has given the muscles enough time to regain strength. You can also find the pattern yourself, see what is the minimum rest time to reach the predetermined exercise intensity, and then rest according to this time. Strength: Rest for 3-5 minutes. This can fully restore the energy reserves of the muscles, so that they can also exert their maximum strength in the next group of exercises. Fat consumption: use a combination group (using two actions in the same group) or a cycle group (complete different actions in succession). Rest for 30 seconds between the combination groups, and the cyclic group should complete multiple actions continuously. The rest time can be slightly longer, two minutes.
Q: How many moves should each group do?
Answer: It depends on your goal. But generally speaking, whether you want to increase strength, increase muscle or burn fat, the more muscle fibers you mobilize, the better the effect. Therefore, a heavy load should be used, and the number of times for each group should be controlled at 4-8 times. At the end of the course, add a group of small weight-bearing exercises with multiple repetitions. At this time, the muscles have begun to fatigue. The most critical point: change the number of movements used in each movement every 4 weeks, which can effectively prevent the muscles from adapting to the rhythm of the exercise and keep them growing.
Q: What load should I use?
Answer: The basic principle is to challenge the muscles every time. Most of the time, this means using the maximum weight that will allow you to complete the number of actions you have planned. Therefore, the amount of weight you use is determined by the number of actions you have scheduled. But in addition, you must also consider the length of the rest period. If you want to do 8 reps with a shorter rest period, then the weight used must be smaller than the 8 reps with a longer rest period. Similarly, the speed of the action will also have an impact. Try it when you first start exercising. If you cannot finish the predetermined number of times, then the load is too large. If you think you can do it a few more times in the last set, then the weight is too small. Keep a workout record at any time, so you know how to adjust next time.
Q: What should I do when my muscles are sore?
Answer: First of all, we must clarify a fact: muscle soreness is not caused by the accumulation of lactic acid. In fact, the acidic substances that make your muscles burn can be removed within a few minutes after the exercise. Therefore they will not have a long-term effect on your muscles. But so far, scientists have not reached a consensus on the real cause of muscle soreness. Most people think that this is caused by some tiny tears between the muscles and connective tissues during the exercise. In any case, this is only temporary. And the longer you keep exercising, the less soreness will be. The solution is simple: fight poison with poison. Specifically, the next day after the exercise, use a small load and low-intensity exercise for the same part. For example, when the legs are sore, use 40-50% of the usual intensity to ride a bicycle for 10-15 minutes; when the chest is sore, use 20% of the usual weight to do two sets of bench presses, each set 20 times. This helps blood and nutrients flow to the damaged muscle, helping it to repair faster. Because the weight and intensity are very small, they will not suffer more serious injuries.
Q: How can I prevent injuries?
Answer: If an action makes you feel abnormal, stop immediately. This is a warning from your body. Unfortunately, many people choose to cover it up rather than solve it. Doing so can only allow the damage to accumulate slowly, and finally bring more damage. If the pain persists throughout the course and does not subside or occurs as soon as you do a specific movement, you must consult a coach or physical therapist before exercising. It should be noted that muscle soreness is not included in this list. Numbness, sudden pain or weakness are the precursors of injury.
Q: How many sets of each action should be done?
A: Before answering your question, we must remind you: the big guys in the gym are likely to laugh at the advice we give you. But remember: big people don't necessarily have great wisdom, hard work and rational exercise are two different things. Focus on muscle and strength: Generally speaking, the total number of groups in each course is 12-18 groups. Exceeding this number will greatly extend the recovery time, which will have a negative impact on muscle and strength improvement. When you first start exercising, the number of sets required is even smaller than this, and one or two sets for each exercise are enough. As your ability continues to improve, you can increase a few groups appropriately, but the actions used at this time should decrease by a few. For example, a beginner may use 6-8 actions per course, while an advanced one may use only 4. In short, beginners move more and less sets, and then gradually reduce the number of moves and increase the number of sets. Mainly consume fat: when the goal is to consume fat, you can increase the total number of groups appropriately, for example, increase to 15-25 groups. Because of the reduced rest time between sets, you cannot use heavy weights as you did when building muscles and strength. Therefore, although a few more sets of exercises are used to burn calories, the recovery time required for muscles will not be prolonged.
Q: How to eat to help muscle growth?
Answer: This is a very common question. Imagine your muscles as a protein warehouse. You must always add new protein to make it bigger and bigger. You also need enough carbohydrates, which can minimize muscle breakdown after high-intensity exercise. Supplement enough calories to give the body enough energy. Eat 5 to 6 meals a day. You can arrange it like this: 45-50% carbohydrates, 30% fat, and 20-25% protein. Daily protein intake should reach 1.5 to 2 grams per kilogram of body weight.
Q: How to eat to make fat consumption faster?
Answer: There is no doubt that reducing carbohydrate intake is the most important method. This is because a low-carbohydrate diet lowers the level of insulin in the body, which is an important hormone that promotes fat accumulation. The intake of protein is still not small, and so is fat (but note that this low-carbohydrate diet can only be implemented in the short-term, such as the pre-match fat reduction stage, and not long-term implementation, otherwise it will have an adverse effect on the body ). In general, control the calories provided by carbohydrates to 10-25% of the total, and the remaining part is divided equally between protein and fat.
Q: Do I have to eat before or after the course?
Answer: You have to eat at both times. Studies have shown that eating something before and after exercise can promote muscle synthesis of new protein while preventing its own protein degradation. Before exercise: Eat 5-10 grams of high-quality protein 5-15 minutes in advance, and try to avoid carbohydrates and fats. The easiest way is to prepare a glass of protein shake yourself. After exercise: For the purpose of consuming fat, immediately eat 10 grams of protein to completely eliminate carbohydrates and fats. For the purpose of muscle growth, eat 10 grams of protein and 20 grams of carbohydrates.