Why is winter muscle training better than other seasons? This problem should start with the principle of muscle training.
The principle of muscle strengthening training can be summarized as "overload" and "overcompensation". Its essence is to "destroy" the muscle fibers in a certain part of your body through heavy load and overload resistance training, and then to repair the damaged muscle fibers by supplementing a certain amount of protein and carbohydrates through diet. In this process, muscle fibers grow much faster than natural growth. In this way, your muscles will thicken.
From the energy point of view, muscle gain and weight loss are completely opposite processes. Lose weight by consuming energy to reduce excess fat in the body; Muscle gain requires the body to store energy and convert it into the power of muscle growth. In winter, people's metabolism slows down, sweating decreases during exercise, and energy consumption decreases accordingly. If we seize this opportunity and turn energy into muscle growth, we will certainly achieve better results than in summer. Bodybuilding beginners should master three elements of muscle exercise: training, diet and sleep. Most people can attach importance to the first two, because there is a jargon in bodybuilding called "three points depend on practice, seven points depend on eating", which is a popular experience summary. Of course, "practice" refers to scientific practice, and "eating" refers to a reasonable diet.
As for sleep, many bodybuilders ignore it, because the trained skeletal muscles need "rest". This "rest" is actually a repair cycle of skeletal muscle, and the time is 48 hours to 72 hours.
The first element of muscle exercise: training
Muscle-building training needs to work out a specific plan according to everyone's physical condition and bodybuilding goals under the guidance of the coach. Every part of the muscle has special movements, and the amount of training should be adjusted at any time. It is not easy to elaborate on too specific methods. However, there are some big principles that every bodybuilder should follow.
First of all, don't expect too much too soon. In the primary stage, the bodybuilders must first know something about training, and cultivating interest is the first priority. Don't weigh too much, choose simple and safe movements first. Exercise 3 days a week for 60 ~ 90 minutes each time. The daily time can be long or short according to personal circumstances, but it must be persevered.
The general practice of training intensity is only to reach 70% ~ 80% of the maximum intensity you can bear. Bodybuilding training attaches great importance to ideas. When carrying out resistance training, we should focus on the target muscles and carry out each group of movements slowly and controlled. Take a break between each group's movements 1 ~ 2 minutes.
Muscle training of all parts should be carried out alternately. A common mistake for beginners is to train the same part every day in order to enhance the effect. The consequence of this is that the damaged muscles can't get rest, have no time to fully repair, and won't grow strong. In fact, this truth is not difficult to understand. For example, the barbell coach of the club leads the members to train every day, and the fixed movements are mainly to stimulate the pectoralis major, but although the muscles in this part are particularly clear in shape (clear because there is less subcutaneous fat), they are not particularly developed. Muscle growth occurs during the rest after training. If there is not enough time to rest, it will not grow.
The second element of muscle gain: diet
How to arrange dietary nutrition reasonably in fitness exercise. This is a problem that many fitness enthusiasts are very concerned about. A complete sports nutrition plan should not only correctly select foods rich in protein, carbohydrates and fat, but also ensure diversification of foods and intake of enough fruits and vegetables to ensure intake of vitamins, minerals and trace elements.
Muscle contraction needs energy, just like cooking needs burning coal and driving needs burning gasoline. There are three kinds of fuels for human muscles, namely carbohydrate, fat and protein. Carbohydrate is the best fuel for exercising muscles. 50% ~ 60% of the energy used for muscle contraction comes from carbohydrates when engaged in fitness exercise. At the beginning of exercise, muscle glycogen provides energy. With the extension of exercise time, muscle glycogen begins to decrease, and muscle will continuously absorb blood sugar from blood. The lower the blood sugar, the less blood sugar the muscle can get. In this case, muscles have to burn with fat and protein as fuel.
In addition to three meals, food supplement during exercise is also very important. In principle, low-fat carbohydrates should be supplemented before exercise. These foods are easy to digest and can provide sugar as an energy source during exercise; In principle, supplement alkaline food after exercise. Because after exercise, the sugar, fat and protein in the body will be decomposed in large quantities, producing more acid, which makes people feel muscle ache and fatigue. If you eat meat or drink acidic food with high sugar content, such as Coca-Cola, it will increase the acidity in the blood, further aggravate the degree of muscle soreness, and make fatigue unable to be eliminated in time.
As we all know, eating less and eating more meals is beneficial to human health, especially for bodybuilders. If you eat too much at one meal, it will increase the burden on your stomach and intestines, which is not conducive to the absorption of nutrients. For bodybuilders, the reasonable number of meals per day should be 5 ~ 6 meals.