Hardcore Fitness, Your First Fitness Book
We have sweated a lot, spent a lot of money, suffered a lot of hunger, and suffered from mental and physical torture, but to no avail. Why? Is it because you haven't worked hard enough?
Is it because your will is not firm enough? Is it because your genes are not good enough? Have you ever thought that it might be because you went in the wrong direction at the beginning?
The body shape is not the purpose of your fitness, happiness is not the purpose of fitness, and even fitness is not your purpose. Your purpose is to discover yourself, yourself that is trapped in daily life.
In fact, fitness is like a jailbreak process. During the training, I gradually discovered the body I had neglected. I began to discover the meaning of every part of my body, and I can gradually understand them and become familiar with them. I began to understand that fitness is about working hard for a better life with my own body.
What kind of figure is a good figure?
You might say: What is the problem? Of course, a good figure for women means big breasts, thin waists, and long legs! A good figure for a man is shoulder width, thin waist, hip buttock, and eight-pack abs! There is even simpler: a good figure is thin! But what is thin?
When we concretize "good-looking", we will find that in fact, what you expect for your figure is not just thinness. You will find that what you want is not just thinness, but also while being thin. Shaped.
What is that type? In fact, it is the shape and combination of your bones and muscles. Bones may be born, but muscles are not.
In other words: a good figure can be obtained through training.
1. Those parts that make you look better
The first thing to be clear is that the muscles of the human body are composed of large muscle groups and small muscle groups. The large muscle groups have the chest, back, buttocks, and legs, while the small muscle groups have shoulders, arms, abdomen, and calves.
Whether you want to look good in clothes or body, big muscle groups play a very important role. The bones of the human body are like the basic structure of a house. The large muscle groups are like walls, protecting our internal organs and filling our bodies; the small muscle groups are more like small decorations such as curtains and coffee tables. It is more like an extension of the overall style.
When we first start working out, which parts should we exercise most? In a word, it is the big muscle group that is good for body shape modification. That is chest, back, hips, and legs.
A piece of sincere advice to trainers: Give up most of the small muscle group training. Starting today, do 6-10 sets of large muscle group training (chest, back, buttocks, legs) once a day, with core muscle group training (abdomen, lower back) 1-3 sets, and finally Do HIIT (High-Intensity Interval Training) for 15 to 30 minutes. In less than half a year, you will be pleasantly surprised to see your changes. At that point, the small problems you were worried about at the beginning may have gone with the wind. Health, sculpting, fat loss, clothing support... everything starts with training for large muscle groups. Grasping the big and letting go of the small is the kingly way to gain muscle or lose fat!
2. What does a weight represent?
When we describe a person's figure, we always say: his height is ××cm, his weight is ××kg. Some people say that height is not a problem, and weight is not a problem; if the height is not high and the weight is heavy, this is the problem. Is it really? First, let's look at this picture.
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| Bodybuilder vs ordinary fat |
At both ends of the balance, both are 180 cm tall and weigh 100 kg. In other words, the BMI index of the two is 30.8 (BMI, Body Mass Index. The body mass index is a parameter to judge a person's physical fitness and body fat. The number is calculated by dividing the weight in kilograms by the square of the height in meters)
However, we can also see the biggest difference between the two: one has the figure that many men dream of, and the other is just like the ordinary fat man you see every day in the life. Moreover, if he continues to live so unhealthy, he may soon evolve into a fat man...
Two people of the same height and weight have such a big difference in body shape. What factors determine this? The figure below shows the difference between the density of fat and muscle.
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| Fat and muscle comparison chart |
At a glance, the weight of the same 5 kg, the volume of muscle is much smaller than the volume of fat. The density of muscle is about 1.12g/cm3, while fat is about 0.79g/cm3. The benefits of gaining muscle and reducing fat are not just that you lose weight. Moreover, training muscles will make you thinner and thinner!
The energy consumption of the human body is mostly completed in muscle tissue. In the average person, fat accounts for 15% to 25% of the body weight, but only 2% to 5% of fat will participate in the metabolism. Muscle is a big energy consumer. Generally, 1 kg of muscle can consume 15 kcal of energy in 24 hours, while 1 kg of fat can only consume 4 kcal in 24 hours.
Let’s take the picture of a bodybuilder vs. an ordinary fat man as an example. A fat man’s muscle content is about 30% of his body weight, and a bodybuilder’s muscle content is about 45% of his body. Even if they lie down every day, The basal metabolism of two people can also differ by more than 200 kcal.
Moreover, under the condition of maintaining daily activity, the basic calorie consumption per kilogram of muscle for 24 hours is 70 kcal, but what about fat? There is still only a poor 4 kcal. In other words, the difference in the actual daily calorie consumption of the two people in the picture should be as high as 1,000 kcal.
Why did you fail to lose weight?
For a long time, various traditional fitness media and websites have told us that losing weight is two things:
*The first is to eat less-dieting, fasting or hunger strike can reduce your calorie intake
*The second is hyperactivity-running, running and walking can increase the calories you spend.
*The second is hyperactivity-running, running and walking can increase the calories you spend.
In these simple addition and subtraction methods, the human body can easily lose weight and body fat.
However, is it really that easy to lose weight?
Simply adding and subtracting, there is absolutely no way to make us 100% successful. The wrong way to lose weight will cause more damage to your body than you think. It will not only make you an unhealthy fat man but may also make you a stupid fat man.
Why do some people not get fat after eating anything? Why do some people get fat when they drink water? Why have you not eaten for a week, and the size of your pants still hasn't decreased? Why do some people seem to be strong, but their weight is similar to yours? why??
If you want to change yourself, you must first respect and understand yourself.
1. Reasons for diet failure
(1) Dieting makes people stupid-did you know your brain will be eaten?
When many people plan to lose weight, the first thing they think of is to search the Internet for quick ways to lose weight. These weight-loss diets are guaranteed: lose at least 10 kg in a month, and there is no pain and no rebound. Before long, you will find that your weight may be lighter by one or two kilograms, but the self in the mirror has not changed or even worsened. Unfortunately, that's where the news of dieting deaths on the Internet came from.
Dieting will really "eat" your brain. According to research conducted by the Albert Einstein College of Medicine in the United States, after the rats were fed on a diet, the neurons in the hypothalamus began to consume its organelles and proteins. The hypothalamic area is mainly responsible for the management of physiological mechanisms such as sleep, temperature, thirst, and hunger (so we often cannot sleep because of being too hungry, and mistakenly think that we are hungry because of thirst). When the hypothalamus begins to swallow its own organelles and proteins, we become more hungry. This can also be understood as the self-protection response of the brain.
By dieting to reduce calorie intake, not only is it impossible to achieve the simple formula of "daily calorie income <daily calorie expenditure = weight loss" in your fantasy, but your body will also use behaviors such as deducting IQ and reducing immunity to make you The calorie expenditure is getting lower and lower. In order to keep you alive, your body adjusts the formula to "daily calorie income≈daily calorie expenditure-IQ-health", thus failing to lose weight.
(2) Diet will rebound-lose 2 catties and grow back to 10 catties, this is the end of dieting
Natural evolution has eliminated those genes that have a poor appetite, poor appetite, and no weight gain after eating more. Therefore, what remains are those of us who love good food, are unrestrained, and will get fat by drinking.
This is especially true for us. Statistics show that when the BMI index is also 27, the incidence of type 2 diabetes in the US is nearly 60 times higher than the world average. This may be related to the great famine we have encountered in the history of civilization. In our body, there is blood flowing to death...
Why should I say this? Some people are often scolded: "If you don't eat or gain weight, will you die?" Let me tell you that in human history if you don't eat or gain weight, you will die.
When your body adapts to your current weight, these fats will grow on your body steadily. Whether you are dieting or not, it is there, never leave, never give up. This is the set-point theory of weight.
When your body weight is set exactly at a point, it will try its best to maintain or even gain weight in a way that only enters but does not exist, only adds, and does not decrease. Without comprehensive changes in your physique and living habits, it is impossible to lose weight simply by controlling your diet and reducing calorie intake!
(3) Dieting leads to gluttony-you can't control your mouth because you are dieting!
Now we know that dieting cannot lose weight. Even if dieting to lose weight reduces weight, the weight will eventually rebound.
There is another important question: Can you really succeed in dieting?
When your body is hungry and your blood sugar is relatively low, your body will secrete several hormones, the most typical ones are brain-gut peptide and orexin. They all increase secretion due to low blood sugar caused by hunger, and when their secretion increases, your appetite starts to increase, and you crave high-sugar and high-fat foods more than usual.
A typical "bulimia nervosa". To put it simply, it is a disease in which the food is expelled from the body by means of inducing vomiting and taking laxatives after eating suddenly during dieting.
Eating is not a sin in itself, but bulimia is. Healthy and stable eating habits will not only prevent you from gaining weight, but will be more conducive to long-term weight loss and fat loss, and it is more effective than short-term dieting.
2. The reason for the failure of the exercise-you is too easy to listen to others!
(1) Common sense destruction 1: Only 40 minutes of aerobic exercise can lose weight? -Wrong!
Many magazines and websites tell us:
Only after 40 minutes of jogging, cycling, and other aerobic exercises, do fats begin to be consumed. When we searched on search engines such as Google and Yahoo to exercise weight loss, we found that this sentence has become a sports truth chanted in the streets.
High-intensity interval training and anaerobic training, compared with long-term low-intensity aerobic exercise, can improve the body's metabolism level and improve the body's ability to burn calories and fat over a period of time. In the long run, fat loss and weight loss have Better results. (The muscles increased by strength training are even more energy-intensive. Data shows that a pound of muscle can consume 6 kilocalories in 24 hours, while a pound of fat can only consume 2,000 in the same environment. Calories of the card.)
(2) Common sense destruction 2: Long-term aerobic exercise is the best weight loss exercise? ——Yes, but not necessarily useful to you!
Long-term aerobic exercise to lose weight is not effective for people with normal weight. Pure long-term aerobic exercise can improve some health indicators, such as blood pressure, but it is not beneficial to weight and body fat reduction on a long-term scale.
(3) Common sense destruction 3: Spending on fat means reducing body fat? -Having said that, losing weight is not math
Fat is not a bad thing. It is because of the existence of fat that we have survived. Fat provides energy for aerobic exercise. If you don't have enough fat, your weight won't drop at all, and you won't even survive. Therefore, spending fat will not actually cause a decrease in body fat. As long as you are still living, eating, and drinking normally, the body will allow you to replenish the fat for later use when needed.
Without changing the basic fitness of the body, after the simple calorie expenditure, the body will force you to take in and absorb more calories and repay the fat you consumed this aerobic exercise.
As a regulatory system, the human body will not reduce your body fat reserves as a whole because you have performed aerobic exercise and consumed fat. To reduce fat and weight effectively, you need more and more comprehensive fitness content.
(4) Common sense destruction 4: Should overweight people do more aerobic exercise? ——But you have to run too!
Aerobic exercise is a good exercise method, which has a positive effect on cardiopulmonary function and blood pressure health. But for people who exercise in general, jogging may not be the best choice for everyone.
Since long-term jogging and brisk walking are not the best exercises to lose fat, what kind of aerobic exercise is worthy of choice for students who are pursuing efficient shaping? This has to mention the HIIT movement that has been hyped up in academia and media in recent years.
What kind of aerobic exercise loses the most fat?
1. What is HIIT?——The choice of savvy dieters
HIIT is the abbreviation of “High-intensity Interval Training”, which means “high-intensity interval training”. It generally refers to multiple short-term, high-intensity exercise training, with a lower intensity between every two high-intensity exercises. Exercise or rest completely to form intermittent periods. Simply put, HIIT is a training method that alternates between high-intensity exercise and low-intensity exercise. As long as the intensity of exercise is alternating between high and low, it can be regarded as HIIT in a broad sense. For example, if you run for a while, jog for a while, or alternate between sprinting and slow cycling, all are HIIT training. The characteristic of HIIT is that the exercise intensity is relatively high in a short period of time, and the maximum or at least the maximum exercise capacity must be reached every time. However, the exercise time is relatively short, and the low intensity during the intermittent period can be used to avoid discomfort symptoms.
In the most intuitive literal sense, HIIT, or high-intensity interval training, already contains two key points: one is high-intensity and the other is the interval. What kind of strength is considered high strength? Take running for example. High-intensity refers to the intensity of sprinting with your teeth clenched and exhausted in the 100-meter sprint race. It is generally considered to be the intensity of the full sprint or about 90% of the maximum oxygen uptake. The interval refers to the time spent breathing between two high-intensity exercises.
2. Why should a high-intensity intermittent approach be adopted? ——How does HIIT, which is popular all over the world, lose weight?
In the beginning, HIIT training was just a way to train professional athletes. Experimental data confirms that interval training can better improve exercise endurance. However, it was later discovered that HIIT not only performed outstandingly in terms of calories and fat consumption but also that HIIT training can keep the body in a state of burning fat for a long time!
(1) High intensity of change-lasting fat loss, stimulate growth hormone secretion.
Compared with ordinary aerobic exercises, such as low-intensity jogging, alternate high-intensity interval training can not only stimulate the secretion of growth hormone for muscle gain and fat reduction but also make the exercise's fat reduction effect longer.
(2) Intermittent exercise powerfully reduces fat and promotes fat metabolism.
(3) HIIT-better aerobic exercise.
Compared with prolonged aerobic exercise, HIIT consumes fewer muscles. Even to a certain extent, high-intensity exercise also plays the role of anaerobic exercise: it can not only burn fat quickly but also increase muscle.
High-intensity intermittent exercise is not only more fat-reducing and more efficient, compared to traditional long-term aerobic exercise, it is also easier to make people feel happy, and easier to persist, thereby increasing the success rate of exercise shaping!
3. The focus of HIIT training-how to do HIIT best?
HIIT exercise is actually to increase and decrease exercise intensity intermittently, so as long as you meet the two conditions of "intermittent" and "high intensity", you can arrange and combine to some extent. You only need to make sure that it is training for the large muscle groups (the main force of the hips and legs), alternating high and low intensity, then lasting 15 to 20 minutes, you can achieve the purpose of HIIT fitness.
Control the rhythm of fitness, from entry to progress little by little, don't set yourself too much resistance, or too many illusory dreams. Slow down at the beginning. After you lay the foundation, your progress will become faster.
As for the law of alternating high and low intensity, I suggest that the change interval should be short, not 5 minutes of high intensity and 5 minutes of low intensity, because the high-intensity time is too long to ensure that the intensity is faithfully completed, and finally it will become a medium or low-intensity training. The shorter the change interval, the more the energy supply ratio for fat improves.
The scientific intensity judgment is the heart rate or oxygen uptake. It is best to reach more than 80% of the maximum heart rate or oxygen uptake. If you have the conditions, you can buy a heart rate monitor and measure it yourself.
If you don’t have it, you can actually judge based on your own feelings. : When it's fast, I feel like I'm doing my best, whirring and breathing; when it's slow, don't stop abruptly, but gradually slow down until it stops.
4. Simple HIIT training plan
There are two simple HIIT training programs below, one for fat loss and one for shaping. If you are doing HIIT for the first time, it is recommended to use 80% of your physical strength to experience it first. In this case, if you find it easy, it’s too easy to handle, just follow the full set; conversely, if you find it difficult to do a section, then alternate, only do one-third of each set of movements, Wait for the body to adapt to gradually increase the intensity. Also remember that before doing these exercises, you'd better have a sufficient understanding of your body, know your physical condition, and ensure that you can do strenuous exercises. If there is pathological discomfort during the action, such as rapid heartbeat or dizziness, please stop immediately! Seek medical attention promptly.
(1) High-efficiency fat loss exercise with weight down and floor up-climbing stairs
It has many advantages that other sports do not have. It is very flexible and easy to operate. The fat-burning effect of climbing stairs is better than most people expect, because, during the process of climbing stairs, the quadriceps and gluteus maximus that are exercised are the large muscle groups. As I said before, the large muscle groups burn The fat capacity is extremely high, and the body shaping effect is the best.
The hip-climbing effect of climbing stairs is particularly good. After mastering the skills of climbing stairs, you can easily train the hips and exercise all the time. Since climbing stairs is actually very close to short-term anaerobic training in terms of exercise, every time you climb stairs, you can also bring 48 to 72 hours of continuous fat burning, which is very impressive. If combined with the HIIT method for training, the fat-burning effect is even more impressive.
It is not "climbing the stairs" that really hurts the knee, but "down the stairs". If you master the correct movement, climbing stairs will cause minimal damage to your knees, especially when compared to running.
When climbing stairs, you overcome gravity and go up, and the work you produce is the opposite of gravity. Moreover, in the case of correct posture and two steps at a time, the gluteus maximus muscle is used to exert force, the center of gravity is further back, and it will not directly impact the knee, nor will it cause excessive friction on the knee joint, and it will not produce Shear force. Therefore, the damage to the knee joint, patella, and ligament by climbing stairs is very limited.
It is recommended to climb up the stairs and then take the elevator down. If there is no elevator, it is also feasible to go down the stairs slowly and bend your knees a little more to reduce the impact of impact. However, the above is only for healthy people. If you have suffered a knee injury before, it is recommended to follow the doctor's advice, just in case.
When climbing stairs, go up two steps at a time, and the hips are more likely to rise. Training the hips, the most important thing is to change the hip angle between the thigh and the upper body. The greater the hip angle changes, the greater the stimulation to the hips. When you go up two steps at a time, the hip angle is larger than when you go up one step at a time, and the training effect is of course better!
It should be noted that whether you are going up two steps or one step, your back must be straight and not bend. When lifting the feet, the knees should not exceed the toes, and at the same time, silently say in your heart: use your hips, use your hips, and use your hips.
How to operate the HIIT of climbing stairs? Remember what I said before? High intensity, intermittent. We now set high intensity as "up to two steps at a time and climb up at a fast sprint speed". On this basis, add two more strengths, one is "climb up at a faster speed" and the other is " Climb up at a normal speed."
Of these three speeds, the fastest speed focuses more on the shaping of the hips, and the general speed focuses on the training of cardiopulmonary function, while the slow stair climbing speed is equivalent to the intermittent rest in HIIT, which helps the body to withstand the rapid climbing of the stairs. Coming pressure. Therefore, the combination of these three speeds not only has a good effect on hip training but also has a great effect on increasing physical fitness.
Climb up alternately at these three speeds. For example, the speed of the first floor is very fast, the speed of the second floor is medium, and the speed of the third floor is relatively slow. After that, it can be fast on the first floor, slow on the first floor, moderate on the first floor, and then the first floor is very slow or very fast. By analogy, as long as the two speeds do not overlap.
Generally speaking, if you live on the 15th to 20th floors, you can climb 3 to 6 times. You can convert other floors by yourself, such as climbing 10 times on the 10th floor and 20 times on the 5th floor. Three times a week, every half an hour. Before long, you will find out: Huh? Your body seems to be much better!
(2) HIIT targets indoor lazy exercises
The second set of HIIT training programs is for indoor lazy exercises. The reason why it is called lazy fuck is simply that the movements are easy to understand and easy to remember. Actually, jumping is not easy at all!
The first set: The buttocks technique: Side lunge + Sofa squat jump + Hip bridge
1. Side Lunge
- Stand up straight naturally but pay attention to the chest, head, and abdomen.
- Take a step with your left foot horizontally, and then quickly return to the starting position.
- Change the other foot and continue.
This action is actually an activation action. Readers with HIIT experience may have seen it in some videos.
t can quickly adapt the body to the rhythm of "movement", simple and easy to use. Usually, within a few seconds, you will find that your entire body is hot, and even your muscles and bones will follow.
This action lasts for one minute and then rests for 10 seconds. You don't need to pursue speed at the beginning. If you feel uncomfortable during the action, you can slow it down, and then speed it up gradually.
2. Sofa squat jump
- Sit on the sofa slowly from a standing position with hands behind your head.
- Straighten your back and bow slightly (important), and move your buttocks to the depths of the sofa! Just sit deep, sitting very close.
- Push your hips to your heels! Use explosive force to make yourself jump! Be gentle when landing and use muscles as a cushion. Last one minute, rest for 10 seconds.
3. Hip bridge
- Lie on your back, with your legs bent at your knees, your feet on the ground, and your arms flat on both sides.
- Keep the abdominal muscles in a tense state, contract the gluteus maximus and lift the buttocks upwards until the knees, buttocks, and shoulders are in a straight line. Pause for a while to feel the peak contraction of the gluteus maximus.
- Keep the hips tight and slowly restore. Last one minute, rest for 30 seconds.
The second set: Superspeed fat reduction method: Jumping clapping hands + Straight knee kick + Prone climbing
1. Jump and clap
- Stand with your feet together naturally, with your hands hanging on both sides of your thighs, and prepare.
- Open both hands and feet at the same time when jumping, clap the palms of both hands while landing on the ground at wide distances; resume the initial movement when jumping next time. Do this for one minute, and then rest for 10 seconds.
2. Kick forward
The muscles are also involved in more movements-have you found that the two movements in this set of exercises so far are movements that require the whole body to participate?
That’s right! The more muscles involved, the better the fat-burning effect. An unwritten feature of HIIT is to make the body move as much as possible. When all muscle groups are moving, do you feel the heat being burned like a fire scene?
- Stand up naturally and prepare.
- While kicking straight forward with one foot, extend the hand in the opposite direction to touch the toe, such as the left hand touching the right foot, or the right hand touching the left foot.
- Replace in turn.
3. Prone climbing
- Keep your hands on the ground without fully extending your elbows, as long as you can support your body. Tighten your abdomen and make your back straight.
- Move one foot forward, stretch as far as possible, and then change to the other foot. Last one minute, rest for 10 seconds.
The third set: Beauty, waist, and waist: Push-ups + Push-ups vault + Plank
1. Push-ups
- Keep your hands on the ground, slightly wider than your shoulders, tighten your waist and abdomen, and make your body straight.
- Bend the elbows, lean forward, and press down the whole body until the back of the hand is 3 to 5 cm away from the chest.
- Return to the starting position and continue.
2. Push-ups and vaults
Is a one-minute push-up far more tiring than you think? Don't be too busy to rest, we need to increase our intensity.
On the basis of push-ups, adding the action of jumping, do you feel that the whole person is exhausted? Very good, please keep it, just one minute.
- See the description of push-ups.
- Jump up quickly after doing a push-up, then return to the starting position to continue.
3. Plank support
- Use your forearms on the ground, the body is in a straight line, the muscles of the whole body are as tight as possible, the best duration is about one minute, if you can't hold it for that long, then stick to it as much as possible.
After a minute, this set of actions is over! There are still 3 actions in a group, but the difference in this group is: in the second time, replace the push-ups with downward-incline push-ups, which can stimulate the upper half of your chest muscles.
When it comes to the third time, switch to an upslope push-up, modify the arc under the chest, and let the chest develop comprehensively and evenly.
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| Incline push-ups |
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| Push-ups |
The movement of inclining up and down is also very simple, find 20-40 cm height equipment, put your hands on it when inclining up, and put your feet on it when inclining down. It may be a little difficult at first, but it won't, just use kneeling push-ups.
Except for push-ups, the other actions remain the same. The first action is push-ups, upward-incline push-ups, and downward-incline push-ups; the second exercise adds jumps on the basis of the original exercises; finally, the finale is supported by a plank. 4 groups at a time, 3 times a week.
The fourth set: Great posture: Cross stand + Push-up vault + Plank support
1. Cross stand up
- Lie on your stomach and stretch your hands forward.
- Lift up the left leg and right arm at the same time until you feel the lower back contraction and tightening (don't force it).
- Keep the above posture still, count 1, 2, 3, and wait for 3 seconds.
- Put down the left leg and right arm, change the right leg and left arm to the same posture, and wait for 3 seconds. As usual, one minute, then rest for 10 seconds.
2. Push-up vault + plank support
The Fifth set: Comprehensive and detailed: Straight knee front kick + Dumbbell squat press + Abdominal curl
1. kick forward
2. Dumbbell Squat Press
- Hold a small weight dumbbell with your feet shoulder-width apart. Complete a squat.
- After standing up, lift the dumbbells with both hands, pause for one second, and return to the starting movement.
3. Crunches
- Lie flat on the floor or yoga mat, naturally bend your legs and put your hands behind your head. Note that it is just placed there, without exerting force.
- Activate the strength of the abdominal muscles to curl up the body. Feel the strength of the abdomen to form wrinkles on the waist skin. Hold for one second and return to the starting position.
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