Recently, I was painting a face, so I picked up this book and saw many recommendations in front of me, which made my heart cold. As a result, after reading it, I found that it was a surprisingly good book. It seems that both authors are cautious people, fearing that their works will not be recognized.
The whole book can be said to give everything to others. From the holistic view of fitness to the detailed training mode and muscle strength process, to diet and sleep recovery, there are corresponding research support, training plans and diet reference lists, which let me know how many detours I have taken. It can be said that it is the best Chinese fitness book I have ever read.
Of course, this book also has some minor flaws, which are too professional and unfriendly to novices. It is easy for beginners to be at a loss when reading such a huge system, but as long as you are willing to move, standing next to this book will definitely fail a lot.
The following is my interpretation.
First, the training system
This book objectively puts forward that fitness is not just physical exercise, but a system composed of training, diet and sleep. Only by balancing the three can we ensure physical and mental health.
In terms of training system, the author highly praised the popular HIIT and cyclic training mode in recent years. In fact, it can be regarded as a cross-training mode now, one is the cross of intensity and the other is the cross of content, which is suitable for people with insufficient time and a certain foundation. In particular, the author has created a set of poker training methods, first arranging the training content of each card. By drawing cards, this kind of random stimulation seems to meet people's cognitive needs.
Second, the diet plan
The book reviews all stages of people's understanding of diet, from opposing fat to eating less, to controlling glycemic index, and then to controlling the highest dietary time (intermittent fasting). Considering its incomplete research, a low-carbon diet is recommended. At the same time, because this method needs to accurately control the daily intake, for those who can't cook and weigh, a palm-sized diet scheme is given to facilitate the operation when going out. The slow-carbon diet is simply a low-glycemic index diet, and the book even gives specific dishes, and also attaches a diet plan for training, non-training and different training periods (see Figure 2-5), which is really perfect.
Third, sleep plan.
Sleep is a problem that beginners easily ignore. I have my own personal experience. I didn't pay attention to rest at all before, and as a result, I entered the bottleneck period very early. Sleeping for more than 8 hours or less than 5 hours will make abdominal fat accumulate, reduce the efficiency of burning fat, and there will be various other health risks. This book can be said to integrate most of the effective sleep suggestions I have seen before, but the content provided is obviously more than the author's specialty, and it is simply piled up.