Beginners' Fitness Training

The bottom logic at the core of beginners' fitness introduction is never to copy online celebrity's plan, rush to heavy weights and force themselves to eat boiled meals, but to keep the bottom line of "no injury" first, then form habits with low threshold training methods, and finally adjust the rhythm according to their own time and body feedback-you have surpassed 90% of people who gave up just after getting a card.

Seriously, I've seen too many people squat and pull their legs with the big brother in the gym on the first day, but the weight is hard enough. The next day, they can't get out of bed, so they just leave their cards at home to collect dust. Last year, I helped three friends turn around the idle fitness cards, all of which were planted in the matter of "raising the threshold too high when getting started".

Nowadays, there is a fierce argument on the Internet about what novices should practice. There is no need to take sides. One school advocates that novices must start with differentiation training and specialize in one part every day, so that the chest day, shoulder day, back day and leg day are clearly disassembled and the muscle stimulation is more accurate; The other school says that novices have poor nerve recruitment ability and pure differentiation is a waste of time, so they should practice the whole body compound movements every time, which is more efficient. In fact, it depends entirely on your own time on ordinary people: if you can spare more than 4 days a week and are willing to spend time digging the details of the action, differentiation training is of course no problem; If you are a 996 office worker, you can only squeeze in 2-3 days a week to go to the gym, then it is much more cost-effective to take the compound action wheels of squat, bench press and rowing every time. I have compiled the reference plans of different training frequencies into a table, so I can use them according to the changes without rote:

Lower Body Day: Squat+Pull+Squat+Hip Bridge

Two cycles are enough | You can make up more than 4 hours a week, and you want to practice peach hips and right-angled shoulders |

As for everyone's most troublesome diet, I really don't want to listen to the online nonsense about having a chicken breast broccoli. I tried to eat it for 3 days, but I couldn't help getting up in the middle of the night and eating two skewers of roasted pork belly, which was no use. Ordinary people just need to eat 1.2-1.6g of protein per kilogram of body weight every day. For example, if you eat 60kg of protein, 72-96g of protein every day, which is about two eggs+a box of milk+a piece of lean meat the size of a palm. Usually, drink less two cups of whole sugar milk tea and eat less fried milk, which is enough. Fitness is supposed to add points to life. If you don't even eat happily, you won't last long.

There is also the question of whether private education is an IQ tax, and it is not necessary to kill it with one pole. If the budget is enough, finding reliable private education can really save half a year of detours-how can it be reliable? First of all, you must have a national post or an authoritative certificate of ACE and NSCA. Secondly, you have at least two years of training traces. You will not be dragged to buy dozens of classes as soon as you come up, and you will be given a physical examination and assessment of action problems first. This is worth inviting. It doesn't matter if the budget isn't enough. If you grab a lot of free high-quality tutorials in bilibili, Jeff Nippard's novice action teaching, the domestic pool coach and the introductory content of short-legged radish are all conscientious. Before each practice, spend 10 minutes to read the action points, and try two groups with light weight, so there will be no big problem.

Finally, I'd like to talk about a few little experiences that I've practiced with a novice, all of which I learned only after stepping on a pit: I really don't need to run on the treadmill for 20 minutes to warm up, jump and lift my legs high in 5 minutes, and then do a set of movements you want to practice next with light weight to activate your muscles. After practicing for 5 minutes, don't collapse on the stool and brush your mobile phone after practicing, otherwise you will feel so sore that you don't want to come back the next day; Don't stare at weighing scale every day. My former colleague gained 2 pounds after practicing for a month, and almost gave up. As a result, the waist circumference was 3cm less, and the jeans before were loose-the muscle density was three times that of fat, and the weight gain was not necessarily fat; You don't have to buy supplements in a hurry, except protein powder, which you can drink when you don't have enough protein. What nitrogen pump and creatine should you consider when you have practiced for more than half a year and encounter bottlenecks? You just spend thousands of dollars to buy supplements when you first get started, which is a pure waste of money.

After all, it's not like we ordinary people are going to play a game in fitness. We don't have to compare the weight of bench press with others, and we don't have to practice for longer than anyone else. You can persist in going there two or three times a week, feel refreshed after practicing, and your shoulders and neck are not stiff. That's the best effect. A plan that you can stick to for a long time is a good plan for you.