Fitness lighthouse! Share experiences of top fitness coaches

After reading it, I was deeply touched. Fitness is a long and endless road to learning. These notes and experiences may be summarized by this coach after hard work. Each one is simple and clear! Each one is valuable experience. When you are confused and confused, these will be the spots of light!

You who like fitness, maybe when you truly understand and do these, you will succeed

1. If you want to shape, weight training is indispensable. The original meaning of shaping is to shape the shape of muscles. You cannot actively control the size of fat in each part (you can lose fat, but you can't control where to lose, where not to lose), but you The size of muscles can be controlled through training, just like a sculpture body shape.

2. The only purpose of any fat loss training is to improve metabolism. To improve metabolism, you have to increase muscles. Muscles are energy-consuming large amounts of calories every day, and fat will not.

3. The volume of a pound of muscles is 1/3 of a pound of fat. People with more muscles and low body fat look slim and thin, while people with less muscles and high body fat are bloated and obese, although the height and weight of both people may be the same.

4. It may be normal for the weight circumference to remain unchanged in the first month of weight loss, because your hormone level and your base has not yet adapted to the new one. Situation, many people start to lose weight after one month.

5. Always pay attention to the lines, and the circumference is secondly. Weight is not a standard for measuring your fat loss effect. During fat loss, do not weigh more than once a week (it is best to finish the toilet on an empty stomach every Monday morning), otherwise it will disturb your mood.

6. Always warm up before exercise, just 5 to 10 minutes, at least skip rope or repeat anaerobic movements. Warm up will accelerate your heartbeat, blood circulation, and muscles will heat up, and the main thing is to make you concentrate.

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7. Usually, training for a day should not exceed 90 minutes, it can be 45 minutes aerobic, 45 minutes aerobic, or 60 minutes aerobic, 30 minutes aerobic, depending on your needs. You can run in the morning, afternoon or evening aerobic training.

8. It is better to have a high intensity for a short time than a long time. You can complete a 90-minute intensity in 60 minutes. You can HIIT The best aerobic effect is achieved in about 1 hour in 20 minutes.

9. Weight training does not require going to the gym. Just to be good at body shape, you can achieve similar results with your body weight and simple total amount at home.

10. Different training is aimed at different goals. The popular large muscles in Europe and the United States have gradually begun to decline. Now the mainstream is mainly functional, and the pursuit of comprehensive physical fitness, namely endurance, cardiopulmonary function, absolute strength, explosiveness, agility, flexibility, Response, coordination and other comprehensive developments, the appearance is more important than the exaggerated and unnatural muscles of the past, but the body is well-proportioned and the lines are clear. In a word, the pursuit of function is not just the appearance.

11. When going to the gym to weight training, do not rest for more than 1 minute between groups.

12. I will do 2 to 4 different movements in each part, each movement has at least 3 sets, an average of 4 sets.

13. I like to start with the lightest weight. Group one group to increase weight until you can't do it anymore. Go back to the starting point.

14. When I go to the gym, I don't talk to anyone. I go to train, not chat.

15. Pay close attention to your heart rate when doing aerobic training or interval training.

16. Always keep your core nervous, whether it's running, squat or interval training.

17. Whether it's running or jumping, landing gently.

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18. Eating less and more meals is the king. Reasonable nutritional combination is the king.

19. I drink a lot every day A lot of water, I put the water cup next to me every day and drink it at any time. I don’t drink soda like Coke, but I like iced soda. I put two slices of lemons, which is super delicious. When I go to the gym, I never forget the water bottle, towel, or gloves.

20. No matter what exercise, I must ensure that I can absorb protein and carbohydrate quickly (preferably whey protein powder and juice) within 15 to 30 minutes after exercise. The former immediately repairs the damaged muscle fibers during exercise (the process of exercise is the muscle fibers. The process of tearing), the latter supplements glycogen and immediately stops the body's muscle decomposition process.

21. It is a good habit to use supplements well, but understanding supplements cannot replace exercise and diet, but will help you improve efficiency. Before using any supplement, you must understand its ingredients, functions and principles in detail.

22. The most taboo to eat partial food, while exercise is taboo to be biased. Those who run do not practice weight, and those who practice meat do not dare to have aerobic life. These are not comprehensive and unhealthy.

23. Exercise and nutrition are serious disciplines like medicine and physics, and they are constantly inventing and innovating. Stay modest, listen more, learn more, and verify more. I am constantly learning and modifying my concepts through practice.

24. Every time I use up my equipment, remember to use a towel to wipe the sweat from the treadmill or bench press chair, so that my body and spirit should be more civilized.

25. Don’t be a stretcher, but don’t dare to ask questions. There are no stupid questions, only silly girls dare not Ask a question.

26. With experience and results, remember to help the people around you. Whether it is family or friends, the feeling of exercising together is invincible

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Do you know? This should be like this in a complete fitness training class!