Fitness and muscle-building methods for beginners

For beginners, if you want to exercise and achieve the goal of muscle growth, you should first set a relatively feasible goal. The goal should not be too big or too small, which will help the effect of exercise. You should develop a better exercise plan, pay attention to diet adjustment, maintain adequate rest, eat more foods that help increase muscle tissue growth, and do warm-up exercises to prevent muscle strain.

1. Set an achievable goal

When you first start exercising, don't set fitness goals blindly. It's best to start from reality and set a feasible goal and plan. When they first start exercising, many people have confidence that they will succeed. They exercise every day, believing that the fitness results will be very good.

2. Develop an exercise plan

Exercising every day does not necessarily mean good results. Many people often feel very sore after exercising for a period of time, and then they do not pay attention to rest, so their muscles cannot recover quickly, resulting in the inability to continue exercising. Therefore, if you want your exercise to be more effective, you must pay attention to resting on time and develop a complete exercise plan.

Exercising every day does not necessarily mean good results. It is generally recommended that when you first start exercising, you can exercise 3-4 times a week, not just exercising a certain part of the body, and rest in between. For example, you can do chest and abdominal exercises on Monday, back exercises on Wednesday, shoulders and arms exercises on Friday, and buttocks and legs exercises on Sunday. Closed on Tuesday, Thursday and Saturday.

3. Make a Diet Plan

Develop a diet plan that suits you based on your weight and your goals for weight and muscle gain. Focus on the supplementation of protein, fat, carbohydrates, vitamins, minerals and water.

Find some foods that can help you gain muscle and shape your body, such as beef, milk, eggs, chicken, lean meat, fish, potatoes, yogurt, apples, lamb, bread, oatmeal, etc.

Eat small and frequent meals, and divide the nutrients you need for the day into 5-6 meals. Three meals are the main meals, and snacks are provided to supplement food at other times such as 10 a.m., 4 p.m. and before going to bed. When eating snacks, do not choose large foods. Try to choose foods that are easier to digest, such as milk, yogurt, small bread, fruits, vegetables, etc.

If you want to gain muscle and shape your body quickly, you need to supplement your nutrition properly before and after exercise, such as creatine, protein powder, milk, fruit, etc.

4. Develop correct sleeping habits

Muscles don't grow during exercise, but during sleep. So if you want to gain muscle and shape your body better, you must pay attention to rest before and after exercise. It is generally recommended to take a half-hour nap before and after exercise. Resting before exercise helps you to be full of energy and spirit during exercise. Resting after exercise can help fitness enthusiasts better recover from muscle damage caused during exercise.

Also, try to go to bed early at night and don't stay up late. Staying up late will not only damage your body but also hinder the reconnection of broken muscle bonds, which is not conducive to muscle growth. Staying up late for a long time will lead to symptoms such as low immunity, lack of concentration, excessive liver fire, constipation, and gastrointestinal discomfort.

5. Ask if you don’t understand

Don't be afraid to ask others for advice. You should know that exercise is not simple. If the exercise method and movements are wrong, your exercise effect may be greatly reduced or even in vain. Whether it is exercise or dietary supplements, if you encounter something you don’t understand, you should ask others for help and make corrections in a timely manner.