The key to diet: The training process is a temporary process, but diet is the key to long-term impact on your body, so you must know how to control your diet well! !
How to “increase muscle mass” correctly
Some friends who like fitness want to make their muscles bigger, but they just want to say that as they gain weight, their muscles will become bigger and their muscle mass will increase;< /p>
The weight of the human body basically comes from muscles, bones, fat, water and other internal organs. If you want to effectively "increase muscle mass", the focus should be on the ratio of muscle to fat; in addition to the training of muscle tissue In addition, it must be paired with a proper diet (weight training and proper dietary supplements can make muscle groups grow), because the control of fat mass is also very important, and this is the best way to grow muscles.
Weight Training Principles
In terms of exercise, you can focus on large muscles with small muscle training (large muscle groups = chest muscles, latissimus dorsi, biceps, triceps, deltoid muscles, core muscle groups, quadriceps, and biceps )
During the process, you should pay attention to the feeling of the main training muscles and the use of fixed muscle groups. You can use the principles of complete contraction and exhaustion to train efficiently.
Beginners are advised to mainly use stationary machines. After they become proficient in postures and movement paths, they can then use dumbbells, barbells and training equipment.
Principles of dietary supplements
In terms of diet, the three major nutritional categories account for the percentage of the daily diet. It is recommended that: carbohydrates 60%, protein 25%, and fat 15%.
Carbohydrates (sugar)
Carbohydrates are the main source of energy and provide most of the energy required for the normal functioning of the body. It is recommended to choose complex carbohydrates; complex carbohydrates are mainly found in starchy foods, such as cereals, whole grains, steamed buns, bread, and potatoes. , sweet potatoes, taro, pumpkin, wheat, beans, vegetables.
Specially, it is the only one that provides the energy needed by brain cells and red blood cells. However, unused glucose will be converted into fat and stored in the body, so the intake must be controlled.
Protein
Protein intake can come from eggs, milk, meat, poultry, etc.; in addition, friends who seek convenience and efficiency can choose to try drinking high-protein milk powder, which will have a higher protein intake than drinking ordinary fresh milk and eating meat. , the absorption and utilization rate is also relatively good.
Fat
For the fat part, it is recommended to replace animal fats with vegetable fats, such as flax oil, olive oil, rapeseed oil, and nut foods!
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