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fitness

Mind map of fitness. The purpose of fitness is to maintain health, lose fat, shape your body, and increase strength. The key to fat loss lies in a sustained caloric deficit. The devaluation method of high caloric deficit is usually unsustainable. A fat reduction method should at least be implemented. 4 weeks.

Edited at 2023-08-16 11:09:17

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fitness

The key to losing fat

persistent caloric deficit

Impairment methods for high caloric deficits are often unsustainable

A fat loss method should be carried out for at least 4 weeks

source of fat

Carbohydrates turn into fat

Staple food, sweets, high-sugar fruits

fat in food

too much protein

subtopic

The key to building muscle

caloric surplus

Eat more calories than you burn every day

protein intake

Muscle gainers should ideally consume 1.5-2 grams of protein per kilogram of body weight.

1.5*130=195 grams

training stress

mechanical tension

A weight of 100 kilograms produces greater mechanical tension than a weight of 20 kilograms, making it easier to build muscle.

Full-range movements produce greater mechanical tension than half-range movements, making it easier to build muscle.

metabolic stress

For the same weight and number of sets, the shorter the rest time between sets, the greater the metabolic stress. The easier it is to build muscle.

"Slow bench press" lasts longer than "fast bench press" and produces greater metabolic pressure.

muscle damage

Do more reps, more sets, and usually more muscle damage.

The training intensity is controlled in the range of 65%-85% of the maximum weight or 6-20RM.

Differentiated training mode

Total body training (undifferentiated)

Suitable for beginners

2-3 times a week

Just choose 1 or 2 movements for each body part to train

Chest*2

Push-ups, barbell bench press, barbell incline bench press, dumbbell bench press, parallel bar dips and extensions, dumbbell flyes, gantry cross chest press, press

Back*2

Pull-ups, rows, lat pull-downs, wide-grip barbell rows

Lower limbs*2

Barbell Squat, Romanian Deadlift, Squat, Scissor Squat, Leg Press

Upper and lower limb differentiation training (two differentiation)

Differentiated training of chest, back and legs (three-point training)

strength

Xiao Ming was exhausted after completing 10 reps of 12kg weight, which is 10RM.

11-20RM: It is a medium-low intensity training, which mainly promotes muscle hypertrophy.

8-15 reps per set

20RM: It is a low-intensity training, mainly to improve muscle endurance.

More than 15 reps per set

Maximum weight: Xiao Ming can complete an action with a 20kg dumbbell, and he cannot complete it with a little weight.

60% intensity is more likely to promote muscle endurance

15-20RM

3*12

75% intensity is more likely to promote muscle hypertrophy

10-12RM

3*8

85% intensity makes it easier to increase absolute strength.

6-8RM

3*5

capacity

high capacity

A single training session of more than 50 times

More than 20 sets of a single movement

low capacity

Less than 25 times in a single training session

Less than 10 sets of a single movement

Rest time between sets

A training plan aimed at cardiorespiratory endurance and fat loss, with the rest time between groups controlled at 20-60 seconds.

A training plan focusing on muscle building, with rest time between groups controlled at 30-120 seconds

For training focused on enhancing absolute strength, the rest time between groups should be controlled at 3-5 minutes.

If your training has been stagnant for a long time, start developing a plan by changing your rest time between sets.

When making plans, principles for selecting actions

1 Compound movements are given priority

Actions involving multiple joints

Squats, bench press, pull-ups

You can use heavier weights and progress faster.

2 Prioritize movements involving large muscle groups

Chest, back, legs, buttocks

3. Prioritize free weight movements

Exercise with dumbbells or barbells

4. Prioritize actions that can make up for shortcomings

5. Try to simplify your training and prioritize those movements with the highest training value.

Over recovery

The key is to steadily increase training pressure

Record your training plan

Fully implement the principle of progressive overload.

Every training session is a little more difficult than the last one

Avoid too random training

Make a plan that suits you

progressive overload principle

principle of specificity

Clarify your goals

Build muscle

individual differences principle

ability to execute plans

time matching

Nutritional intake

age

gender

daily life status

Is the work pressure high?

sleep well

Joint range of motion and sports injuries

continuity principle

Comprehensive body parts

It is best to do at least two rounds of circuit training for all muscle groups in the body every week

Comprehensive action

Basic movements of squatting, pushing and pulling

Extension assistance movements for squatting, pushing and pulling

Also include some training of the small muscle groups responsible for stability.

purpose of fitness

maintain health

fat loss

body shaping

increase strength

plateau

The "plateau period" caused by novices is often caused by insufficient understanding of movements, bodies, and plans.

Insufficient training stimulation

Insufficient training intensity

Insufficient training capacity

Training frequency is too low

Incomplete training plan

If you don’t practice auxiliary projects, it’s easy to encounter a plateau.

Single training plan

Trainer execution issues

Irregular training

Insufficient recovery

After 4 weeks of long-term implementation of the training plan, bodybuilders will accumulate a lot of fatigue and the plan will not be executed smoothly. At this time, reducing the training intensity and volume for 1 week and actively recovering will be of great help to the body.

physical function limitations

It is generally recommended to adjust the body first and resolve functional limitations before starting training.

Improper movement techniques

Conservative bodybuilders will stop training when they feel discomfort.

The more complete the training plan, the stronger the recovery ability, the fewer physical restrictions, and the more standardized the movement technique, the less likely it is to encounter bottlenecks.