Girl worried about weight training turning into King Kong Barbie? Unless you are a martial artist

Boys and girls have different purposes in entering the gym. Boys generally enter the gym hoping that they can become stronger and bigger; while girls mostly hope that they can become thin and have lines, so they don’t care much. In terms of exercise intensity, I only think that today's exercise will be effective if you sweat. In fact, if you want to have a better fitness effect, the following four suggestions are often misunderstood. Must know first!

Fitness and weight training, this seemingly masculine sport, has attracted many girls who want to have a body-building appearance and muscle lines in recent years with the rise of fitness sports, but you will worry about training too strong to become King Kong Barbie ?

1. Can't become King Kong Barbie

Many boys must have heard girls say "I'm afraid to become King Kong Barbie"! I believe that the vast majority of Asian girls have this idea. I want to be thin and have lines, but I don't want to have muscles! In fact, most of the big muscle images that stay in the mind are from the body of bodybuilders. Because they have competition needs, they must go through strict diet control and hard training every day to have such muscle mass.

It is almost impossible for boys to achieve such a shape and muscle mass, let alone girls who lack the muscle growth hormone testosterone. In addition, increasing muscle mass can increase the body's basal metabolism. What is the benefit? Woolen cloth? As long as your basal metabolic rate increases, you will be able to burn more calories and be less likely to accumulate fat, and you will be able to create a lean physique.

When you increase muscle, fat will definitely decrease (in the case of scientific diet), perhaps in a short period of time, your weight will not drop but increase, but you will find that the lines of your body are more obvious, as if you have lost weight.

2. Really don't go on a deliberate diet

Many girls are afraid to eat before and after working out. Their thinking is, "How many calories I have burned after exercising, if I eat now, won't I make up for it?" In fact, you don't need to. Go on a deliberate diet, just choose foods that are suitable for eating before and after exercise, and pay more attention to the daily calorie intake to reach your daily calorie expenditure (TDEE).

If your calorie intake is lower than your basal metabolic rate for a period of time, the body will activate the preventive mechanism of self-protection, reduce the body's calorie consumption (reduce the body's metabolism), and at the same time, it will start to discard the most important muscles in the body. As long as you return to a normal diet, you will immediately gain weight; this is why people who lose weight on a diet will lose weight and gain weight!

When you've added weight training to your routine, it's even less of a diet! Because the muscle growth of our body is through weight or resistance training, the muscle fibers are damaged in a small range, and then repaired through protein intake and rest time. Therefore, scientific training and scientific diet can make fitness more effective. As a result, don't stop eating after exercising.

3. Don’t Resist Heavy Weights

I believe that many people know that weight training can bring many benefits, and also realize that having muscles can make them lose weight faster. However, when carrying out weight training, they still choose light weights that are not in line with their muscle strength. So that after practicing for a period of time, there is no improvement in body shape, and finally I question whether the training plan is wrong!

In fact, the growth of muscle is to stimulate it constantly. Therefore, the weight must be sufficient during the training process. Here you must know that the small weight (above 15RM) is mainly for training muscle endurance, and the appropriate weight (8-12RM) In order to stimulate muscle growth, it is recommended not to just lift a few times on the spot when choosing weights, but try to do 1-3 complete movements. If you can't complete these 1-3 movements in a standard way or can't do more times , you can try to reduce the weight.

You have to know that when you can constantly break through new weights, the sense of achievement will accompany you, making you more courageous to accept challenges and love weight training.

4. Do full body training first and then partial training

There are many girls who want to have hips, vest lines, strong thighs or eliminate the need to break sleeves. Therefore, they only work on the core, thighs and buttocks and other local muscle groups when they report to the gym every day, but in the end they don’t. Get the results you want! The reason lies in only focusing on local training and ignoring full-body training.

Because the efficient growth of muscles is not only closely related to training, but also includes factors such as diet, rest, hormones, etc. Therefore, it is recommended for girls who are new to do systemic training first, followed by local training, and wait for a period of time. Then make the three muscle groups to make a schedule to train separately, in order to achieve the fitness goal you want.

What is a full-body workout? To put it simply, it is an action that can involve more muscles, such as squats, deadlifts, bench presses and lunges, etc. Whole body training can help the body develop in a balanced way, and the calories consumed will definitely be more than the muscle groups trained. Doing only partial workouts is going to be high, so don't ignore full body movements and schedule them before your workouts!