Fitness protracted battle: Diet determines body shape

The key to diet: The training process is a temporary process, but diet is the key to affecting your body shape for a long time, so you need to know how to control your diet properly!!

How to "increase muscle mass" correctly

Some friends who like fitness want to make muscles bigger, but simply want to say that the weight will become heavier and the muscle mass will become bigger;

The weight of the human body basically comes from muscles, bones, fat, moisture and other internal organs. If you want to "increase muscle mass" efficiently, the focus should be on the ratio of muscle to fat; in addition to muscle tissue training, it is also necessary to match an appropriate diet (weight training and Appropriate dietary supplementation can make the muscle group grow), because the control of fat mass is also very important, so this is the best way to grow muscles.

Principle of weight training

In terms of exercise, you can focus on large muscles and match small muscle training (big muscle groups pectoral muscles, latitude muscles, biceps, triceps, deltoid muscles, core muscles, quadriceps, leg biceps)

During the process, you should pay attention to the feeling of the main training of muscles and the use of fixed muscle groups. You can use the principle of complete contraction and exhaustion to effectively carry out muscle training.

Beginners recommend that you mainly use fixed machines, and after you are proficient in the posture and exercise path, then match them. The use of dumbbells, barbells and training equipment.

The principle of dietary supplement

In terms of diet, the three major nutritional categories account for the daily dietary percentage. It is recommended to: 60% carbohydrates, 25% protein, and 15% fat.

Carbohydrates (sugars)

Sugars are the main source of energy and provide most of the energy required for the normal operation of the body. It is recommended to choose compound carbohydrates; compound carbohydrates are mainly found in starchy foods, such as grains, coarse grains, steamed buns, bread, potatoes, sweet potatoes, taro, pumpkin, wheat, beans, and vegetables.

In particular, it is the only one that provides brain cells. and the energy required by red blood cells. However, unused glucose will be converted into fat and stored in the body, so the intake must be controlled.

Protein Protein intake can be from eggs, milk, meat, poultry, etc.; in addition, friends who are seeking convenience and efficiency can choose to try drinking high-protein milk powder, which will be higher than the protein intake of drinking ordinary fresh milk and meat, and the absorption and utilization rate is also better.

Fat

Fat part, it is recommended to replace animal oils with vegetable oils, such as linseed oil, olive oil, rapeseed oil, and nut foods!

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