Beginner Fitness Training Course

For beginners of 0-basic fitness, the most reliable entry scheme is not the five-differentiation training, ketogenic diet, and full-set tonic spread on the Internet at all, but the three cores of "habit first, correct movements > weight, and covering large muscle groups". If you persist in low-threshold training for 3 months, you will get 80% entry income and lose 3-5% body fat.

Last year, I took the operation of an Internet company. When I got home from work in 1996, it was after 8 o'clock. When I came up, I asked if I had a plan to develop abdominal muscles in 7 days. I also said that I had bought 2 cans of protein powder and a pair of professional waist protectors, and I planned to practice for 1.5 hours every day. I called him back directly and asked him to take 45 minutes every Tuesday, Thursday and Saturday to go to the gym near his home and practice four moves. As a result, people honestly persisted for three months, and there was less fat on their stomachs. Before climbing the third floor, they all gasped. Now they don't have to take a break to climb Xiangshan on weekends, which is much better than those who rush to do heavy weights from the beginning and lie flat after practicing for a week.

At present, there are actually two different views on the plan selection of beginners in the fitness circle. There is no absolute right or wrong, and it depends entirely on your own situation. One school is the school of strength lifting, which thinks that beginners should practice four compound movements of "squat, hard pull, bench press and recommendation" in the first three months of welfare, and every time they go to practice them all, it is the whole body differentiation. The advantage is that their strength rises rapidly and their muscles grow efficiently, but the disadvantage is that they have high physical requirements, and they should finish training first. The other school is the bodybuilding idea of upper and lower limbs differentiation, which divides the training into two modules: upper limbs and lower limbs. The advantage is that the intensity of each training is low, the muscle aches are weak, and it is easy to persist. The disadvantage is that the strength growth rate will be slightly slower. My general advice to novices is to choose the former if you usually play ball and run regularly and have a good physical foundation. If you sit for a long time and climb two floors, you can just choose the latter. Don't choose the "most effective" in others' mouths. The best is to stick to it.

I put the specific arrangements of the two plans into a table, just follow the practice, and don't change them blindly:

2. Dumbbell bench press 4 groups ×12 times

3. 4 groups of high-level pulldowns ×12 times

4. Romanian hard drawing 3 groups ×10 times

5. Flat plate supports 3 groups ×60 seconds | Only the empty rod/light weight is used in the first 2 weeks, so find the sense of force first, and don't pursue the weight |

Dumbbell chest push 4 groups ×12 times

High-level pulldown 4 groups ×12 times

Dumbbell side lift 3 groups ×15 times

Biceps biceps brachii bends 3 groups ×12 times.

[Lower limb training day]

Squats with bare hands 4 groups ×15 times

Hip push 4 groups ×12 times

Leg flexion and extension in sitting position 3 groups ×15 times

Flat support 3 groups ×60 seconds | After the strength rises, slowly increase the weight, so don't worry |

Oh, by the way, don't believe the online nonsense that "the novice loses weight if he doesn't rush during the welfare period". I just met a young man a while ago. He got 60kg in the first practice of hard pulling, bent over and pulled hard, and flashed his waist on the same day. He lay at home for half a month and didn't dare to touch the barbell again for half a year. It was really not worth the loss. Doing the right thing is better than anything else. For example, when you squat, your knees are pointed at your toes and don't buckle inside. When you pull hard, your back is straight and your legs are used. If you don't understand these points, you can get hurt even if you use an empty pole. Remember to increase the amount slowly during training. For example, you can do 12 squats with 10kg this week, 15 squats next week, or you can do 12 squats with 2.5kg. This is what we often call gradual overload, which is the core of building muscles and strength. You don't need any fancy skills, just do it in place.

There is also a controversial point: should beginners do aerobics? Many people say that aerobic exercise is enough to lose muscles, while others say that if you don't do aerobic cardio, you can't keep up, and you don't have the strength to practice. In fact, this also depends on the situation: if your body fat rate exceeds 25% and you grab a lot of fat on your stomach, you can just walk or climb for 15 minutes after each strength training. The intensity is not high, and the heart rate is controlled at around 120, which will not lose much muscle at all and can help you control your weight. If you are already thin and your BMI is less than 18.5, then really don't do aerobic exercises, eat well, eat more protein, and practice your strength.

You don't have to have a meal of chicken breast and broccoli at the beginning, and ordinary people can't stick to it. Just remember one principle: every meal has a punch of staple food, a palm of protein (eggs, chicken, fish and milk will do), a bunch of vegetables, and less milk tea and cola, which is better than anything else. Protein powder is not necessary. If you can eat enough 10 eggs or 2 pieces of chicken breast every day, you don't need to buy it at all. If you don't have time to cook, it's okay to drink a spoonful. It's a convenient protein supplement, and there's nothing magical about it.

Seriously, I've practiced for six years, and I've taken 80 novices without 100. Those who can stick to it are never those who bought the most expensive equipment at the beginning and found the most complicated plan, but those who went to the gym for the first time even if they only practiced for 20 minutes and can come back next week. Fitness is not something that requires talent. As long as you don't worry too much, you can see the change after three months of practice. After one year of practice, you can get rid of 90% of the people around you. There is really no need to make yourself so tired from the beginning, but you can't stick to it. Oh, by the way, if you really don't want to go to the gym, you can practice at home. Buy a pair of dumbbells with adjustable weight, and change the movements into dumbbell squats, dumbbell chest pushes and dumbbell rowing. The effect is not much different. The key is to move.