How Can Fitness Be More Efficient?

1. Make a fitness plan

1. Clarify the purpose of fitness. Only when we have a clear goal can we carry out targeted training to ensure effective fitness results. Whether it is a person who wants to lose weight or a person who wants to shape his body, whether it is a sport or an exercise intensity, we must tailor a goal that suits us according to our actual situation. For example, if we want to lose fat, we need to do long-term exercise that burns a lot of calories. If we just want to lose fat and shape our body, then find some fitness movements that burn local calories and stretch our muscles more. If you are a novice, or you have been training without a goal for a long time, you may ask your fitness friends, or ask a special fitness coach, and sign up for a fitness class, which will make you clearer about what to do.
2. Learn fitness knowledge. Since we have to do something, we must fully understand it to avoid mistakes in the process. If you are a novice who has just entered the fitness industry, you can watch more fitness videos online, or ask relevant coaches to find a fitness method that suits you, so as to avoid stepping into the minefield. Planned exercise is better than blind exercise. If you can arrange a weight loss plan reasonably, you will definitely gain a lot.
3. The movements need to be standardized. Whether it is fitness exercise or muscle stretching after exercise, we must pay attention to the standardization of movements. If our movements during exercise are not standard enough and we do not correct them, it will lead to poor or no training effect, ugly muscle lines, and our weight loss and shaping training will fail. Therefore, in order to obtain better training results, we must lay a good foundation from the beginning and make every movement in place, so that we can have a good weight loss effect. You can search for relevant teaching videos on the Internet, and you can ask friends and coaches around you.
4. Reasonable planning of fitness time. It is not that the longer the fitness time, the better the fitness effect. We need to understand our own adaptation to exercise. Everyone's physical fitness varies from person to person. When exercising, we should arrange it according to our physical fitness and time planning. It is best to control the exercise time between 30 minutes and 2 hours. For beginners, we can control the exercise time to about half an hour at the beginning, so that we will not put too much psychological burden on ourselves and can enjoy the fun brought by exercise. Arrange appropriate fitness time for the best weight loss effect.
   

2. Preparation before training

• 60 minutes before training, take a banana + branched-chain amino acids (BCAA), or a milkshake, or a bread + egg white. Warm up for 10-30 minutes, twist the joints, and perform fast, small-weight, high-repetition training on related parts to quickly find the training feeling on the target parts. Choose suitable clothes, prepare a towel to wipe sweat, water, electrolytes, etc.
  

3. Precautions after training

1. Keep stretching and resting after exercise. We should not ignore what to do after fitness. The stretching exercises to be done after fitness are more important than our exercise process. If we don't look at the results and only focus on the process, it will seriously affect our physical health and cause muscle soreness. In order to protect our bodies, we must also do stretching exercises before and after fitness to make the body fully active.
2. Increase protein intake. During fitness training, the body's demand for protein will be more vigorous. Muscle synthesis and growth require protein to provide amino acid nutrition, and the body will spend more time consuming protein, which can provide a longer sense of fullness and help increase muscle and reduce fat. We can get protein food from food, such as chicken breast, dairy products, fish and eggs.
3. Do not ignore strength training during fat loss. Although we need to arrange more aerobic exercise during fat loss, we also need to add strength training to exercise muscles, prevent muscle loss, and keep the body at a vigorous metabolic level. The more muscle mass a person has, the stronger the strength is, and the easier it is for the body to stay young. Add strength training during weight loss, and your body curve will be tighter and more beautiful after losing weight.
4. Maintain regularity. Crazy exercise on weekends and training methods that stay for several hours are not advisable, which can easily harm your health and cause fitness accidents. Reasonable fitness rules should keep a fixed time every week, and the number of fitness sessions per week should be gradual. Give the muscle groups enough time to repair, and don't exercise frequently. It takes 1-3 days for the target muscle group to repair after exercise, and it cannot be exercised every day. Therefore, we exercise 2-3 muscle groups each time, and arrange other muscle group training the next day, so that the target muscle groups can take turns to rest and grow faster!