If your impression of fitness is still stuck in running, the judgment of the body still relies on weight, and the purpose of exercise still insists on just losing weight, then it is really outdated. In the end, how to fitness can not rebound, not hurt the body, scientific and efficient? Take a look at the fitness focus shared by these celebrity supermodels and their coaches!

Jason Walsh is a well-known fitness trainer and a longtime friend of the Stones.

This trainer, in addition to working with emma, has been interacting with various supermodels on Instagram more than enough. Take a look at the 3 highlights he's given you!

1、Strength first and then aerobic

Dieting alone to lose weight, due to nutritional deficiencies coupled with the lack of enhanced exercise, resulting in slow body metabolism, once the diet is resumed it is easy to rebound quickly.

And for girls who do not practice machines and want to lose weight, it is difficult to achieve the goal only with cardio. This is where strength training comes into play.

Coach Jason Walsh says strength training strengthens bone tissue, enhances joint stability and strengthens cardiorespiratory fitness, allowing for better results in subsequent workouts.

And building muscle mass before doing cardio is better for fat loss and sculpting, as well as safer and more efficient. 30 minutes of muscle training + 30 minutes of cardio is far better than 60 minutes of cardio.

2. deadlift (hard pull)

Coach Jason Walsh is a great advocate of hard pulling and has said that it is fundamental and important in all of his training programs. Because hard pulling as a comprehensive strength training movements, almost every group of the body's major muscles at the same time, is an important part of the whole body line.

Most people think of it only as a way to work their back muscles, but it's actually even superior to another comprehensive training move, the squat. In addition to the back, the arms, legs, shoulders, gluteus maximus, and muscles around the hips are all effectively pulled.

Sitting for a long time in front of the computer or the body is not coordinated, poor balance, you may wish to learn hard pulling, not only to gain muscle and reduce fat, but also to enhance the overall physical fitness.

3. Reasonable diet

In addition to the above two points, Coach Jason Walsh also believes that sugar and excessive carbohydrates are indeed the root cause of obesity. However, he doesn't recommend giving them up completely; controlling your diet is the key to slimming down. Eating breakfast and enough carbohydrates to be consumed throughout the day, and consuming and controlling sugar intake appropriately will not only reduce fat and slim down, but also benefit your health.

What about some girls who are interested in exercising but are worried about getting thick calves and rough lines? In fact, this depends mainly on your fitness program rather than fitness program. If a reasonable plan fitness time, frequency, way, the figure of the change is controllable.

Coach Stephen Pasterino recommends the following exercises for those aiming for a slimmer figure, focusing on stretching the legs, abs, stomach, and arms.Georgia Fowler's animated demo is great for beginners to get started.

Hold the yoga post with both hands above the ceiling, keeping your arms tight. Keep your left leg upright (slightly bent for strength and balance), lift your right leg to belly height at the knee and row to the outside, then slowly return to the initial movement, repeat eight times and then switch sides to continue.

Hold the yoga post with both hands at chest height, arms straight and tight, legs slightly curved with shoulder width between feet, right leg back to the ground with the palm of the foot and keep the leg stretched to the back, raise the yoga post high above your head and keep your arms as close as possible to your ears. Hold for a moment and return to the initial movement, repeat 6 times and then switch sides.

Hold the yoga post with both hands at chest height and keep your arms straight and tight. Pull the right leg back, pointing the forefoot on the ground and keeping the leg stretched out to the back. With the left leg, lift the right knee to the height of the abdomen and to a 90-degree angle. Keep your upper body upright and don't twist at the waist, then return to the initial movement and repeat eight times before switching sides.

Place the yoga post behind your body. Tighten your abdomen and raise your right leg to the height of the yoga post, keeping your left knee and heel in the same straight line. Keep your upper body still, gently lift your right leg and hold it for a second or so, then slowly fall back to the original position, repeat eight times and then switch sides to continue.

Place the yoga pole on one side of the body, straighten the right leg and make the right foot higher than the yoga pole, keep the right foot toes, ankle and right leg in the same straight line, gently lift the right leg and then slowly fall back to the original place, repeat eight times and then switch sides to continue.

Place the yoga post on one side of the body, straighten the left leg and raise it to the height of the yoga post, bend the left knee and raise it towards the elbow of the left arm, raise the left knee to the height of the abdomen and then stop, hold it for a while and then return to the original action. Repeat eight times and then switch sides.

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By efficient, I assume you mean spending the least amount of money to get the most out of it?

If this question of mine is what you want to ask, then you need to consider these aspects:

1. Time How many times a week can you schedule a workout? Different fitness goals require different workout frequencies to go with them. For example, for those who want to lose fat, it is recommended that you can do a workout every day, and for those who just want to build muscle, then only 3 to 4 days a week is enough.

2. Do you have enough fitness knowledge? If you are a beginner and you still want to work out efficiently, then the best way is to find a reliable fitness trainer to help you or a fitness-experienced friend to take you on, provided that your friend really knows a lot about fitness!

3.Nutrition There is a saying in the fitness circle, called "three parts practice, seven parts eat", your knowledge of nutrition is ready? How should I eat if I want to lose fat? How should I eat if I want to gain muscle? This is probably one of the most important reasons why most people have no effect on their fitness!

4. Spirit Are you really determined to change your body shape and health level through fitness? Are you really ready for the daily muscle soreness? Can you stick to your training program and hit the gym? If you are really determined and confident, then you can start stepping into the gym!

Scientific and reasonable fitness can be strong and healthy, but also will make people energetic. In reality, but few people can put the sport fitness long-term persistence. At the beginning of the fitness impulse, improvise a fitness card, not long after the waste. To effectively fitness, you need to persevere.

Scientific and reasonable fitness program

If you want to go on a fitness journey, you need a fitness planner. Every fitness professional has a fitness plan of their own, and not every now and then, the plan changes with them. Fitness can plan the amount of fitness, fitness time, fitness programs, etc. that you want to cause in the short term. Define your fitness goals and go for targeted workouts centered on your fitness goals.

diet plan

During the fitness period, the diet is particularly important, you can not eat as you want to eat, otherwise it is easy to lead to the effect of fitness in vain. Diet is a complement to the body's muscles, the development of a diet plan should be based on the goal of fitness (increase muscle, weight loss and slimming), first determine the direction in the development of the plan.

Once a fitness program is in place, all that remains is to execute the program by gradually increasing the amount of exercise and changing the fitness routine at the right time.

I am interesting, loving, deep, your trustworthy warm man Shangguan Long, for you to share the knowledge of exercise and slimming, welcome to interact with each other!

One of the first things you need to understand, both for muscle building people and fat loss people who want to accomplish their goals, is to learn the fundamentals of fitness. Many people's focus is centered on buying fitness equipment, as well as picking a fitness place, thinking that if they move a lot, run a lot, and spend more time in the gym, they will get the body they want. It's safe to say that this part of the population's view of exercise is just plain wrong.

I. Fitness program

First of all, fitness must have a scientific fitness program. For muscle building people, there must be a periodical fitness program, within the plan, to the body of the large muscle groups, the whole body of all the muscles are encompassed, to form a can let the whole body of the muscles are to get exercise and rest program. Include what to work on each day, what movements, and how many sets of each movement.

For example, training for the back muscles. The width, thickness, and unilateral strengthening of the latissimus dorsi muscles should be taken into account. For their own training purposes to choose the right weight to complete the appropriate number of movements. Want to grow muscle volume, you can choose to control the number of movements in each group in 10 to 12RM, want to grow strength mainly, you can control in 3 to 6RM.

For those who are losing fat, on the other hand, you need to divide your fitness program into anaerobic type of training and aerobic type of training, both of which should be taken into account. With fat loss as the goal, the first thing is to maintain and even build muscle! Ensure weight loss and prevent rapid weight rebound. Aerobic training, on the other hand, is very prone to muscle loss. Muscle loss decreases the body's basal metabolic rate, making it very easy to become obese.

Nowadays, fat loss training is mostly based on HIIT, which can quickly consume the energy in the human body under the premise of ensuring that the muscles are not lost as much as possible, and it is also very good for the human cardiorespiratory function. At the same time with a certain intensity of aerobic training, such as the most common jogging, can effectively consume the energy in the body to achieve the effect of fat loss.

II. Choice of dietary structure

A proper diet can make fitness twice as effective. For muscle building, the most important thing about diet is to pay attention to the amount of carbohydrates and the amount of protein. For amateur fitness enthusiasts, it is impossible to strictly control the specific intake of these two components, but you can roughly calculate how much protein you should eat every day. The daily intake of protein is 2 grams of protein per kilogram of body weight.

And, when consuming protein, be careful to consume carbohydrates at the same time, with 2 grams of carbohydrates per gram of protein. This maximizes protein absorption and also prevents the protein from breaking down during digestion, providing energy for digestion and allowing the protein to be fully absorbed by the muscles as raw material for muscle growth.

For people with fat loss, controlling the amount of carbohydrates is just as important as the amount of protein. People who lose fat have to reduce the amount of carbohydrates by decreasing the percentage of carbohydrates and increasing the percentage of protein in their diet composition. Since the absorption of protein uses up a lot of energy, people who eat the same amount of carbs and protein are more likely to gain weight. And, protein intake can help people in fat loss period to reduce muscle loss and speed up the metabolic rate.

III. Adequate rest

The time of rest is the time of muscle growth. Some studies have proved that when a person is asleep, the secretion of human growth factors is the most vigorous, and the human body's muscles are in the most relaxed state. So deep sleep is the most favorable time period for muscle growth. So people who insist on fitness and muscle building must maintain sufficient sleep and a reasonable work and rest schedule.

Moreover, staying up late on a regular basis can make a person's metabolism become sluggish, which is also detrimental to people who are trying to lose weight. If a person's daily basal metabolism reaches 1,200 calories, but one day he stays up late and his basal metabolism decreases by 200 calories. And a person can only burn more than 300 calories of energy by jogging for half an hour, which is very unfavorable to fat loss.

Briefly talk about fitness, fitness is not just exercise in the gym, it is a correct way of life, but also a skill, if mastered well, you can make the body become more and more healthy, the body is also getting better and better, it is easier to stay young and energetic, do not do a good job, injuries and illnesses will cause a lot of regrets.

Great God, Lazar.

Fitness, especially bodybuilders, if they are enthusiasts, many of you may recognize the man in the photo, his name is Lazar, who once reigned over the fitness world, and has now undergone knee surgery and right elbow surgery, we don't have to strive for fitness, but we must strive for health.

Fitness is not about moving.

Fitness, the best rhythm is warming up, training, stretching, this is the most basic step, one is indispensable, if there is no warming up the muscles will be more prone to strain, the lack of stretching, the muscles are tense due to the training, the muscles will become stiff and tight, lose their elasticity and also lose their function.

How to Exercise

Exercise is not the more power the better, first of all, to ensure that the movement of the standard, in my understanding, the movement of the standard refers to the target muscle group you want to exercise the force is the correct way, do not due to compensation or other factors, the movement is out of shape after the emergence of injuries caused by.

Control your diet.

Reasonable calorie intake to ensure the effectiveness of the workout is a very important way to build confidence in the workout, do a good job of planning to lose fat or gain muscle, buy a scale, buy a few workout appropriate clothes, but also have a good image and take your health seriously.

concluding remarks

Initially, do not take exercise as a kind of suffering, first develop hobbies, find happiness from exercise, enjoy the aura enhancement, self-confidence, make positive friends, the rest is to stick to it, so that they become a sunny and positive people.

For modern people, fitness has become an integral part of life. To efficiently fitness, we first need to understand the process and principles of the whole fitness activities: through the warm-up activities to avoid injury to the body and consume the body sugar so that the formal fitness can be efficient fat burning. The process of training localized muscles with machines is done by tearing the muscles and then healing them to increase volume and effectiveness. The final stretching relieves fatigue and stretches ligaments to improve athletic performance.

How to achieve efficient fitness after clarifying the principles

1. First clarify your fitness purposeWhat are you doing? Losing fat? Or still simply want to stay active?

2. Understanding your physical conditionThe body fat percentage and other indicators can be measured by professional equipment as a basis for the development of fitness programs.

3. Develop a scientific and reasonable fitness program and stick to itThe fitness program as much as possible to do with practice and rest, so that the muscle groups better replenishment of energy, can be a day of chest and abdomen plus core, a day of back plus arms, a day of lower limbs and so on to do the rotation in order to make the muscles get a rest.4. If you want to lose fatSo long as small loads with high frequency and multiple sets to enhance exertion, if you want to build muscle, then large loads with fewer reps and multiple sets to enhance stimulation.

5. Action in place to better stimulate the muscles to do the effect of exercise.It is better to do it loosely than not, not because of laziness, which is not effective and will aggravate muscle fatigue. Mindfulness is very important, exercise a certain muscle when you focus on there, the heart is sincere is twice as effective! Pay attention to the contraction of muscles must be slow in place. It must be done to stretch after the workout!

6. Pay attention to meals and life patterns.

7. The most important thing is a healthy and sunny mindset and ensuring safety!

I'm glad to be able to answer your questions!

How to work out efficiently, so let's start answering this question with how to train efficiently in one workout!

When you say the word efficient, you should associate it with the word attention, and yes, attention and efficiency just have a lot to do with each other. Fitness also requires a high level of concentration.

When it comes to working out, there is a saying called thought-action congruence, which means that the brain should think about the same parts of the body as the muscles are firing, and that you should concentrate and give your full attention to the training. In addition to this piece involving efficient fitness, we also need to pay attention to the rest time between each movement and the length of rest between each set.

I work in the gym when I often see people practicing a movement rest 5 minutes, and even some pick up the phone to play all the time, forget to do the next group, this fitness efficiency is particularly low.

Each of our movements should be arranged reasonably, the rest between groups should be controlled, and we should pay full attention when doing the movements, focus our attention, and concentrate on completing the training program, which can be called efficient fitness!

[Work out when it's time to work out, enjoy when it's time to enjoy]

First of all keep your head clear when working out, since you've picked this time of year to do your fitness training, don't think too much, focus and just do it!

If you don't have the conditions, create them, I'm WHITE Rhino!

The next step is to provide you with detailed answers on what you can do before and during your workout to get fit efficiently.

1. Pre-workout preparation

Start by getting some of the clothing and props you're going to need before your workout, including some supplements.Avoid fumbling during your workout, forcing you to disengage from the rest between sets. And in turn, disengage from the whole fitness feeling.

Unless you have a supportive and caring couple, be honest and ready to ~

• Ice sensation towel:Avoid head sweat hitting your eyes causing unbearable, if you are at the gym you can also wipe down utility equipment for hygienic fitness.
• Sports gloves:Especially important for novices to increase friction and ensure your joints are stabilized for easy muscle power.
• Diet:First of all drinking water is essential, drink plenty of water before training and also ration small sips of water every 20 minutes during training.
• And whether you're drinking protein powder before or after training, you can carry a meal kit with you to keep it and your water and gym meals in, easy to access and very organized.

• Stretch cord:A stretch cord that works for you can be utilized for stretching before your official workout to replace some unarmed warm-ups and add interest to your training.

• Fitness Apparel:It can be used as an incentive to buy a new model when you don't want to go to the gym, acting as an incentive for yourself to keep working out.(Note: I personally utilize this move a little bit more often, haha ......)

2. Attention to detail in fitness

Pre-workout we are done, now start training. Pay attention to the following things during your workout to make your training efficient enough and maximize the benefits.

① Control the rest time between groups.Don't play with your phone, get distracted or chat with friends during this time, as your breaks between sets are part of your training, and carry your focus through to the end.

Some high-intensity compound moves are optionalA one-and-a-half to two-minute break.And isolation training can be an optionRest for about 30 seconds.

② Emphasize the entire movement, especially when centrifuging.Don't just care about lifting the weight up, it's the speed of descent that you can control that makes you a real man. More muscle stress during the return movement, which is our centrifugal contraction, is good for building muscle.

③ Utilize more training techniques until the target area is engorged with blood and hot.If you don't get much feedback from your muscles after the routine, then add some compound sets, progressive sets, and other techniques. Just make sure your target area is fully "cooked".

Arm training: just use supersets to get your biceps triceps, a pair of antagonist muscles, to develop laterally and increase the entire dimension.

④ Put on your headphones and feel the impact of the music.Music and fitness have always been a match made in heaven, getting you pumped up and more in rhythm, the most natural mental nitrogen pump.

The concern for you is written at the end:

The first thing is to correct the attitude when working out, to go for a positive attitude, then the preparation before working out and paying attention to some details in working out.

If you are sick or low on energy that day, then take a rest day and go back to your training program tomorrow.Because one efficient workout can be worth ten inefficient ones.

🔻 I'm white rhino! An Iron Bean fitness blogger who is motivated to give everyone a dedicated training program.

🔻Remember to [like ➕retweet] if you like it~!

How to work out efficiently? Start by understanding your fitness goals, such as building muscle, losing fat, getting in shape, improving your ability to perform daily activities, and being physically fit. Of course physical fitness is all about goals. Knowing the goals allows you to plan effectively

The main tone of fat loss is to burn and do a negative balance of calories. Eat less, move more, aerobic + anaerobic. Do more sets, more times, bouncing movements, eat more roughage, dietary fiber content of food, every week it is recommended to exercise 3 to 4 times, the first to do strength, the end of the cardio 30 minutes.

Gaining muscle is all about eating properly, and you need to ensure a positive balance of calories after training. Normal training, to the body part differentiation training, chest, back, legs, shoulders, arms, abdominal muscles. Do more resistance training, constant breakthroughs, can do 10 to 12 times the weight of exhaustion done, safe and effective, diet eat some easy to absorb staples, rice, bread, steamed bread of this kind, eat more protein, chicken, fish, eggs and milk. Each week it is recommended to exercise 4 to 5 times, generally do strength training, occasionally do some aerobic.

Daily maintenance of health or to improve the ability of daily life, can be appropriate to do some functional training-based movements: single-leg squat, hard pull class, push class, pull class, rotational class, the whole body, multi-joint, large muscle groups involved in the training. Diet to maintain a healthy normal diet can be, eat more vegetables. It is recommended to exercise 2-3 times a week, combining strength and cardio.

Lastly, prepare enough nutritional supplements after practice, be sure to stretch, efficient fitness = energy supplementation after practice, rest control between sets during training, the rationality of the arrangement of the program, the individual's physical condition, water, sleep, training cycle.

I love fitness Mike coach, I hope my answer is helpful to you, won't eat won't practice, you can follow me.