Beginner Fitness Program

You don't need to engage in fancy differentiation training, buy thousands of supplements, spend 2 hours in the gym every day, fix it three times a week for 45 minutes each time, eat 4-5 basic compound movements first, and adjust your diet slightly, and stick to it for 3 months. The effect is definitely 10 times better than that of 90% people who blindly follow the trend and practice online celebrity movements.

Last year, my intern in the same department just graduated and saved money to set up a 5000-yuan annual card. On the first day, I practiced "15-minute fat burning" with a blogger, jumping with bobby and jumping with arrows. The next day, my knee ached so much that I couldn't get downstairs, and my card was thrown into the drawer to eat ash until it expired. I have seen too many such examples.

Many people always say that beginners must follow a certain set of standards. In fact, it is not at all. The entry logic of different schools in the fitness circle is far from perfect, but each has its own reasons: friends who play street fitness always tell me that novices don't need to go to the gym at all, and they practice squat, pull-ups and push-ups for half a year, and most of them are blind in the gym. This is true, if you are a student party living in a dormitory or at ordinary times. The brothers who play weightlifting will say that novices have to rush three major events first, and then start grinding with an empty pole. After three months, they will be able to squat down to their own weight, and their strength will increase rapidly. This is also true. If you like the pleasure of rushing weight, it is definitely the most efficient choice to start from the three major events. There are also bodybuilders who focus on shaping. They will advise novices to practice from the differentiation of upper and lower limbs, focusing on one part at a time. It's no problem to put on clothes quickly when the muscles feel good. If the original intention of your fitness is to take good-looking photos, it's no problem to press this. There's only one core: don't just jump into those fancy isolated movements as soon as you come up, what elastic belt does to worship meat, and what weight-bearing body bends with thin side waist. You don't have any muscle mass in your novice period, and you won't see any effect after practicing for a long time.

I've compiled several introductory plans for different scenes, all of which are the ones that people around me personally test and step on the pit the least. You can choose them directly:

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Speaking of which, there must be someone who wants to ask whether to invite private teachers. This is the most controversial issue in the fitness circle, and there is no standard answer. Many people say that novices must ask private tutors or they will get hurt easily. Others say that private tutors are totally useless. My own experience is that if you have enough budget and can find reliable private tutors, asking one can definitely help you avoid detours for half a year. I used to have a student whose waist was not good. I always felt backache when I practiced hard pulling. I found a reliable private tutor to adjust the strength of my hip hinge twice, and it never hurt again. However, if you don't have enough budget, or if you come across a private tutor who sells courses to you as soon as you start, you can't even tell where your actions are wrong, but you can only shout "Come on, one more time" and "You don't feel right", so it's better to go to bilibili and watch the teaching videos of Uncle Jeff or the national fitness team yourself. It's slower, but at least it won't be crooked. It's easy to judge whether personal education is reliable. Just ask him, "What is the reason for my knee pain when I practice squats?" If he directly asks you to buy a class and tell you, or if you just don't have enough strength to practice, just turn around and walk. A reliable one can at least tell you whether the patella is displaced or the ankle is not flexible enough.

I also have to mention the pit of diet. Now there are two extreme arguments: one says that novices must eat clean, boil chicken breast broccoli every meal, or practice in vain; The other says, "As long as the calorie gap is enough, you can lose weight by eating fried chicken", both of which are extreme. I've seen too many novices cook a meal of water as soon as they start, and then go to the buffet to explode carbon within a week, but they are fatter than before. You don't have to be so hard on yourself when you are a novice. It is enough to drink one cup of milk tea less every day, stay up one night less, eat one more egg and drink one more cup of pure milk, and eat two pieces of fat less at ordinary times. Wait until you can keep training for one month, and then slowly adjust your diet, which is completely in time. Oh, by the way, don't buy supplements, protein powder, creatine and nitrogen pump. You don't need the strength you practiced in the novice period. Eating well is better than anything. When I first started fitness, I drank protein powder for half a year, but later I found that I ate two more eggs every day, and the effect was exactly the same. I lost thousands of dollars.

Oh, there is also a novice who is most likely to be stupid: I feel that I have practiced in place just after the second day of acid walking. In fact, it is likely that my movements are wrong. For example, my neck hurts the next day when I practice my shoulders, which is 100% compensated by the trapezius muscle. Stop adjusting my movements quickly and don't carry it hard. Don't stare at weighing scale every day. Many novices practice for half a month, but they are anxious when they find that their weight hasn't changed. They feel that they have practiced in vain, which is really unnecessary. The novice welfare period is amazing. You may have practiced for 3 months, but your weight hasn't changed, but your waist is 3 cm smaller and your pants are loose by one yard. This is because you have lost 3kg of fat and gained 2kg of muscle. The muscle density is much higher than fat, and your weight hasn't changed, but your body looks better. When I first practiced, my weight increased from 70kg to 72kg, but the jeans I wore before were loose, and everyone around me asked me if it was.

To put it bluntly, there is no "standard answer" to fitness. As long as you can find a way to stick to it, even if you go to the park for 20 minutes every time, as long as you can stick to it for half a year, it is better than going to the park twice. Don't believe the nonsense that "novices must follow this plan". What suits others may not be suitable for you. When you practice, you feel comfortable, can persist, and feel stretched after each practice. That is a good plan that suits you. After all, fitness is a lifetime thing, not bad for a few months ago, "slow", steady, stronger than anything.