Beginner Fitness Course

Don't get hurt, stick to it, and match your goals with your own pace of life-the rest of the skills will be mastered with practice.

I just met a young man introduced by an old member last week. He is 23 years old. On the first day he came to the gym, he followed the online plan and pulled 80 kilograms. Just pulling the second waist was wrong. He went to the hospital to check that it was an acute lumbar sprain. He was lying at home for almost a week, and the annual card was directly hung on the second-hand platform at half price. Do you think it was a loss? Regarding the standard of movement, there have always been two opinions in the fitness circle: the strength school thinks that the movement must strictly stick to the torque standard, and it is easy to compensate for the injury if it is parallel and hard to pull; However, functional training schools think that everyone's joint mobility and muscle exertion habits are different. For example, some people are born with poor flexibility of hip flexion, and the standard of hard card squat will grind their knees instead, so just find the range without tingling when they exert their strength. My own habit of taking a novice is to shoot a 10-second action video in front of the mirror for the first two weeks without digging into the details. As long as there are no obvious mistakes such as knee buckle and hunchback, only muscle soreness and no joint tingling when exerting strength, you can practice first and slowly adjust the range. Too much pursuit of perfection will easily discourage enthusiasm.

Oh, by the way, many people are afraid of being laughed at when they first enter the gym, and feel that their movements are not standard and shameful. I'm telling you, no one really looks at you, and everyone is staring at their own weight. When I first practiced, I even shook my squat with an empty pole. Didn't I have the cheek to stand next to the squat rack and practice for two months?

Let's talk about the "unsustainable" problem that everyone is most concerned about. The controversy about this food circle is too great: some bloggers shouted "three points to practice seven points to eat", so that novices began to count calories in the first week, and chicken breast broccoli was arranged, and even milk tea could not be touched; Other schools advocate "move before eating". First, make sure that you can touch the equipment three times a week and practice for 20 minutes at a time, and then slowly change your eating habits after a month. You used to drink milk tea five times a week, but now you can change it to three times, so you don't have to push yourself to the wall at once. I have counted the data of novice students in my hands for nearly two years, and the probability that the latter can last for half a year is more than three times that of the former-after all, you were supposed to exercise to live more comfortably, and then you cut off all your happiness first. Who can persist?

I've compiled a reference table for getting started with different needs. You don't have to follow it strictly, just adjust it according to your own time and physical condition. Even if you only practice twice this week, it's better than not moving at all:

Oh, yes, there is also a pit for tonic. Novices should not buy it indiscriminately. Some people say that novices must drink protein powder, otherwise they will not grow muscles after practicing death; Others say that protein powder is a "hormone", and drinking it hurts the kidney. Both statements are quite extreme. To put it bluntly, protein powder is a convenient source of protein. If you can eat enough in your daily diet (1.2-1.6 grams of protein per kilogram of weight per day, for example, it is enough for a person of 60 kilograms to eat 3 eggs +200 grams of chicken breast+a box of milk per day), you don't have to spend this money at all; If you usually eat takeout every day, protein can't make up enough money. It's no problem to buy a can of whey protein powder and drink it. It won't hurt your kidneys or grow muscles out of thin air after drinking it.

Many novices stare at weighing scale after practicing for a week. Why haven't they dropped their scales? In the first month of training, I gained 2 kg, and the waist circumference was 3 cm smaller-muscles are much heavier than fat, so I don't care if my stomach is soft or not, and whether my waist will be loose when I wear pants is 10 times more reliable than my weight figure.

To put it bluntly, fitness is to add points to your life, not to add KPI to you. You don't have to compare the weight of bench press with others, and you don't have to envy others' vest line. You did five more squats today than yesterday, and walked for 10 minutes after work, which means you won. Oh, by the way, remember to drink more water after practice, and don't catch cold.