Exercise
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01 / Multi-joint compound movements are used during training, such as squat, deadlift, bench press, and pull-up.
02 / Unless you have unlimited training time, avoid individual singular training and weight-bearing exercises involving only one joint, such as biceps curls.
03 / Use a short group interval (30 to 60 seconds) to stimulate the maximum growth hormone response.
04 / Change weight and rest time to make the body more adaptable to new stimuli.
05 / To quickly achieve a low-fat body shape, ensure that you can exercise 3-4 times a week regularly, and maintain one hour of serious training each time.
06 / 2 low-intensity long-term aerobics, 30-45 minutes jogging, skipping, 2 high-intensity interval training, such as sprint, or any other method, 15-20 minutes.
07 / Stay active and active in everyday life. I often walk quickly during the day, often take the stairs, park the vehicle at the farthest point of the parking lot, or do some manual labor such as housework, and improve from the small places of life.
08 / Use the time to watch TV, relax your body, don't just sit in front of the screen: stretch, roll the foam shaft, etc.
09 / Double efforts. If you don't get the expected results, it means that you are not working hard enough.
Diet
10 / Clearly know how much calories you should eat, how to do food mix, and control. No one has ever accidentally eaten anything.
11 / Quit all processed foods in your daily diet
12 / Get rid of trans fats in all foods, such as margarine and ghee, as well as cakes, milk tea, etc.
13 / Choose healthy fats, get more androgen secretion, and reduce body fat.
14 / Eat more marine fish, you can get omega-3 fatty acids from fish and wild meat.
15 / Or use fish oil to increase your intake of omega-3 fatty acids and ensure that your omega-3 and omega-6 fat intake is balanced.
16 / Eating high-quality protein food, meat can provide you with the most protein, but avoid the meat's high calories and fat, you can choose to peel the chicken breast.
17 / Eat less carbon water and eat more vegetables.
18 / Eliminate all sugar foods, this sugar refers to white sugar, rock sugar, brown sugar ..... any processed sugar! Includes foods that contain sugar.
19 / Drink plenty of water (at least 3 liters a day), keep your body full of water and help the body detoxify and promote metabolism.
20 / Avoid drinking alcohol, juice, soft drinks and sports drinks (appropriate amount). Stick to drinking water, tea and coffee (no sugar).
21 / A more thorough approach is to quit all alcohol. If you can't completely quit alcohol, you can only choose red wine.
22 / Drinking yogurt can improve intestinal health, and homemade yogurt can avoid excess sugar and calories.
23 / Supplement Vitamin B, if you eat high protein menus or take BCAAs, because the extra amino acids consume the vitamin B that helps detoxify the body.
24 / Drink coffee or take caffeine before training to increase fat burning and increase exercise weight. Studies have shown that if we take caffeine before training, we will choose a heavier load.
25 / Eating is more important than practice. 24 hours a day, 7 days a week, you only have more than 10 hours in the gym. Body fat and muscles are obtained and reduced outside the gym. If you don't eat well, don't restrain, still What muscle lines are you talking about?
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