For ordinary people who do not participate in professional competitions, factors such as genes, talent, and race are far less important than everyone thinks.

The key to fat loss: a sustained caloric deficit Keys to building muscle: caloric surplus, protein intake, training stress

Dualistic thinking in weight loss Dual thinking on action selection and training system Dual thinking about muscle gain Dualistic thinking about muscle soreness

The three stages of the "adaptation" process in the theory of biological adaptation: alertness, adaptation, and decline

After an ordinary person's training, his or her body level will gradually decrease, and then after recovery from diet and sleep, the physical fitness level will gradually increase, even exceeding the original physical fitness level.

How often is good to train: 48 hours allows most substances in the body’s exercise system to recover

Avoid randomness and quantify training stress, which is the fundamental reason for recording training plans

Training records include date, training items, intensity, volume, time, and feeling suggestions

Most people encounter the so-called plateau period mainly for the following four reasons: insufficient training stimulation, insufficient recovery, physical function limitations, and irregular movement techniques.

There is no one ideal body type or training system that can simultaneously provide the muscular dimensions of a bodybuilder, the displacement capabilities of a marathon runner, and the coordination of a bodybuilder.

The principle of progressive overload, the principle of specialization, the principle of individual differences, and the principle of continuity.

Training frequency here refers to how many times a bodybuilder trains per week. Starting from the novice stage, it is recommended to go from no differentiation → two differentiation → three differentiation

Below 6RM mainly trains absolute strength 6~10RM mainly promotes muscle hypertrophy while taking into account absolute strength. 11~20RM mainly promotes muscle hypertrophy while taking into account muscle endurance. 20RM and above is mainly to improve muscle endurance

Training capacity usually has three meanings: total number of times, total weight, and total number of sets.

For the purpose of cardiorespiratory endurance and fat loss, the rest time is 20~60 seconds Focus on muscle building, rest time is 30~120s To enhance absolute strength, rest time is 3~5 minutes

Different training systems have different perspectives on movements and principles for selecting movements.

Principles for choosing actions

action rhythm

Action speed

range of motion

interval

skeletal muscle structure

muscle fiber structure

muscle metabolism regulating hormone

The principles of muscle and muscle strength increase

The mechanism by which training leads to muscle hypertrophy

progressive overload principle

principle of specificity

individual differences principle

continuity principle

plan template

Feature analysis

Advanced training

Insufficient training