1. Weighted exercises are the best way to work out
If you only have time to work out 3 times a week, then weightlifting exercises are the best option. With the right intensity and increasing loads, you can achieve muscle growth, maintain a high body metabolic rate, burn fat and improve aerobic capacity (but only to a limited extent). Running only can be effective in enhancing aerobic metabolic function but does not do much to improve muscle.
2. Weight training can simultaneously build strength, increase muscle size and define muscle tone
It is a common misconception that different training methods must be used to achieve all of these goals at the same time. In reality, this is a relative and vague concept! If you use multiple sets of 8-15 reps per set, doing each set to exhaustion, and constantly adjusting the weights, you can make progress in all three goals at the same time.
3. Get the muscles working in three ways
Muscles contract in three ways: by shortening the length of the muscle, by lengthening the muscle fibres and by keeping the length constant (under load). During the workout you should allow the muscles to experience all three types of contraction, using slow and controlled movements to complete the exercise.
4. Use large weights, but ensure quality of movement
It is not advisable to lose control of the movement because you are using too much weight, but you should still use as heavy a load as possible to complete the planned sets and reps in your workout. This usually means 1 set of 8 to 12 reps to exhaustion. If you can’t complete 8 reps with the correct movement, you should lighten the weight a little and add more if you have room for 12 reps.
5. Small amounts of weight can be effective
Usually at least 5 to 10 lbs (2.4 to 4.5 kg) is added to the barbell or equipment. Recent studies have shown that 0.5 to 1 pound of weighting can also help you overcome growth plateaus and make progress without realising it.protein bottle
6. 3 sets are more effective than 1 set
There is a lot of debate about whether doing 1 set of exercises can build muscle, but practice shows that 1 set is definitely not enough, and doing 2 effective sets after 1 warm-up has been proven time and time again to work well. Multiple sets are more effective in stimulating muscles than a single set.
7. A workout partner is helpful
Whether you work out at home or in the gym, a partner can be a great help. He or she will provide you with security and peace of mind, and will add fun and motivation to your workout.
8. Watch out for signs of overtraining
Frequent muscle soreness and fatigue, loss of enthusiasm for training, loss of appetite and poor sleep are all physical signs of overtraining. You should be aware of this and reduce the amount of exercise to allow your body to recover.
9. Aerobic exercise is a great investment
No one should neglect aerobic exercise. Not only does it improve cardio, but it also improves circulation and capillaries in the muscles (good for muscle growth) and makes you feel good at the same time. But it should be scheduled appropriately for the situation. Reduce aerobic exercise in moderation when gaining muscle, 2-3 times a week. Increase aerobic exercise 4-6 times during fat loss