1. Training focuses on planning rather than execution

When many enthusiasts ask others for advice, they usually list their daily training plans, or take out the plan of a certain bodybuilding star and ask if they can learn from it. There are also many newcomers who rush for help within a few days of starting fitness, hoping that someone will immediately give them a training plan that can produce immediate results. What they fail to understand is that so-called scientific fitness training and fitness diet plans are always very personal and personalized. Everyone's specific physical condition and exercise foundation are different. Exercise prescriptions are like medicine prescriptions and cannot be prescribed casually. It must be targeted to be effective. Before others understand your specific situation in detail, they will not be able to formulate a training plan suitable for you.

Furthermore, the training arrangements for beginners and intermediate level enthusiasts are actually similar. For people at this stage, plans should be as basic, simple, and practical as possible. Many programs with many variations are actually designed for advanced level bodybuilders. The most important factor that beginners often overlook is how to correctly implement these seemingly similar and relatively simple training plans. Many people don't even fully grasp the basic movement specifications and technical essentials. Many movements are imitated mechanically by watching pictures, videos or other people's training. Specious, inefficient, and ineffective. For some people, although the training time is not short, due to lack of learning and scientific guidance, even if they feel good about themselves, their actual training level is still very low. For people like this, no matter how perfect or reasonable the plan is, it is just a piece of waste paper. Because they don't know how to execute the plan correctly.

It is recommended that beginners learn more relevant knowledge through magazines, books, and the Internet in their spare time. It is best to find an experienced and responsible coach in the gym to guide them step by step and lay a solid foundation. For enthusiasts with a certain foundation, they should use their brains more, explore more, practice more, and summarize more in daily training. Bodybuilding training must be down-to-earth and remember to aim high

. Maintain an objective, peaceful, stable and pragmatic attitude towards exercise and be modest, cautious, positive andA diligent learning attitude is the key to your success.

2. The theory of "dependence" on protective gear

In bodybuilding forums or gyms, the most common misunderstanding about fitness protective gear is the so-called "protective gear dependence theory."

Some people believe that protective gear should not be used if it can be used, but should never be used unless absolutely necessary. Because I am afraid of becoming "dependent".

Why is there such a misunderstanding? The real reason is that many people confuse bodybuilding training with ordinary strength training, whether it is training methods or attitudes towards protective gear. General strength training with the goal of lifting heavier weights. In many cases, the muscles of the whole body need to work together to use explosive force to hit the extreme weight, which places relatively high demands on the strength of the waist and abdomen (core area). If you often use a weightlifting belt, it will limit the development of muscles and strength in the waist and abdomen. Without a very strong waist and abdomen, you cannot often use the maximum weight. Therefore, these strength events will be said to be "belt dependent". In bodybuilding training, weight is just a tool. The purpose is to develop muscles. The method of exerting force is relatively isolated. The weight used naturally is not that heavy, and the requirements for waist and abdominal muscles and strength are not that high. Moreover, in bodybuilding, it is taboo to have a waist and abdomen that is too thick, because it will destroy the overall beauty. In fact, many professional bodybuilders are used to wearing belts during daily training. Protecting the lower back from injury is one of the factors. But the most important reason is that bodybuilding emphasizes the relative isolation of target muscles and taboos on other parts (especially core muscles such as waist and abdomen). ), because it will produce too much borrowing force, which will affect the training effect of the target muscles. Wear a belt for training (in fact, you can use a soft fiber belt for non-leg and back training). The main purpose is to tighten the muscles in the core area and try to keep the trunk stable during training so that most of the pressure load is exerted. Focus on the target muscles, rather than involving the waist and abdomen too much.

In the same way, the use of gloves and grip tapes is the same. During ordinary strength training, the upper arms and forearms exert force at the same time, so that heavier weights can be used. Excessive use of gloves and grip tapes can limit forearm strength and finger grip. But bodybuilding training is just the opposite. Bodybuilding training requires that the forearm or fingers be involved as little as possible in exerting force, because it will affect the force effect of the target muscles.

3. Training too late leads to sloppy eating after training

I have seen many diet plans of fitness enthusiasts who have put in a lot of effort but failed to achieve good results. Their common characteristic is that they eat too little and too carelessly after training. If you ask carefully, most people will say that they only have time to go to the gym after get off work. Go home first after get off work and wait for dinner. After eating, rest for about an hourCan exercise. The equipment and aerobics took more than two hours, and it was already 9-10pm when I got home after training. So after training, most people drink some protein powder, eat some fruit or something, add some muscle-building powder at most, and then go to bed. One is that I don’t have time, and the other is that I don’t dare to eat more for fear of gaining weight. In fact, after training is the time when the body's demand for nutrients is strongest. During this period, the body's metabolism is the fastest and it is not easy to store fat, so a large amount of carbohydrates and proteins need to be supplemented. Protein powder and simple carbohydrates can only meet the needs for 1-2 hours after training, but from the last meal to the meal after getting up the next morning, you cannot eat for more than ten hours. Not only will glycogen reserves not be fully replenished, which will affect your physical condition the next day, but the muscle fibers damaged by equipment training will miss the best opportunity for nutrient absorption, and will decompose without adequate nutritional supplement and repair for a long time. Not only will this not lead to muscle growth, but in the long run it will lead to malnutrition, leading to weight loss or physical weakness as you train.

The correct solution is: Try to advance the training time as much as possible. If possible, it is best to train in the morning or at noon. In this way, you can eat more meals from after training to before going to bed at night, fully replenishing the nutrients your body needs, and at the same time, you can Avoid eating a lot of carbohydrates before going to bed, which may cause excessive fat accumulation. If you only have time after get off work, it is recommended that you skip a formal dinner before training. Eating some complex carbohydrates (not too much) such as noodles, steamed buns, and whole-wheat bread before or after get off work can provide enough energy for high-intensity equipment training.

For example, if you add some complex carbohydrates at 5 p.m., you can go to the gym to start training with equipment at 5:30 or 6 p.m. Seize the time for equipment training and complete the training tasks efficiently without procrastination (up to one hour). Eat simple carbohydrates such as bananas and protein powder immediately after training. This time should be no later than 7pm or 7:30pm, or earlier. Go home before 7:30 and have a formal dinner (with meat, rice and vegetables). You can replenish it again around 10 o'clock, mainly low-fat and high-protein foods (people with a higher fat content can remove complex carbohydrates). If you go to bed late, for example, if you go to bed at 12pm or 1am, drink a glass of protein powder before going to bed. Please note that although you need a lot of food after training, you should also pay attention to eating small and frequent meals, and avoid eating too much.

Fourth emphasis on strength and girth data, light on substance and composition

When many people ask about training issues or show training results, they always like to list a lot of their own weight, the circumference data of each part, and the strength data of each equipment movement. In the eyes of experts, these data have basically no practical value and cannot truly reflect your training level and training effect.

Bodybuilding is a typical sport that is judged based on visual effects. Regardless of whether you are muscular, thin or obese, the review must be implemented through your eyes. In the professional personal training physical fitness test, weight and circumference are only other factors.the most basic one. To truly reflect the problem, you have to look at the body composition ratio data behind the weight and circumference data. Under the premise of the same height and the same weight of 90 kilograms, some people are very strong and some are very obese. The upper arm circumference is also 40CM. Some arms are very toned and some are ugly. Even if two people are about the same height, weight, and fat content, if they want their physiques to reach a higher standard, they still have to look at the quality, shape, and overall proportions of their muscles. Therefore, instead of listing a lot of body data, it is better to take a few clear photos of the whole body (only wearing underwear) from different angles and under normal light.

​In fact, the same is true for strength data. We often see the following strange phenomenon in the gym: a beginner with very underdeveloped muscles often uses much heavier weights than those well-trained professional athletes. The real reason is that when professional athletes practice bodybuilding, they emphasize the isolation of the target muscles as the main force, and the force of other parts of the muscles as a supplement. The main purpose is to stimulate the target muscles. For them, weight is just a means and not an end. They are not lifting weights for the sake of lifting weights. Therefore, the weight used does not seem to be very heavy, but they can practice accurately and efficiently. Some rookies, on the other hand, believe that the heavier they lift, the bigger their muscles will become. But can the weight lifted by the whole body or several muscles working together be comparable to the weight lifted by a single muscle in isolation? The effect is definitely completely different. They confuse general strength training with bodybuilding training. On the surface, it looks like you are working hard, sweating, and lifting heavy weights, but the actual training efficiency is low and the training effect is very poor. Therefore, when evaluating a person's bodybuilding training level, pure absolute weight load data cannot explain anything. The key lies in how you do it. It is recommended that those who have the conditions to select a group of training movements from regular training and record them as videos, so that others can see the crux of your training problems and truly help you improve.

5. Squats are unsafe and knees cannot pass over toes

Many fitness enthusiasts or fitness coaches, especially physical fitness personal trainers, believe that squatting is an unsafe movement and should be done less or not at all. This view is very one-sided and not objective.

In fact, there are no absolutely unsafe movements at all. The main reason for the so-called unsafe is that the person doing it does not know the essentials and has wrong posture, which leads to unsafe situations.

Squats, especially barbell squats, are good training exercises whether it is general strength training or bodybuilding training. Squats can exercise most of the muscles in the body, mainly the legs, improve physical fitness and visceral function, and promote the secretion of male hormones. The reasons why there are misunderstandings, prejudices or fears about squats are simply due to the following reasons:

1. The force distance of the squat is long and the movement is difficult to master (balance and force generation method)

2. Squats consume a lot of physical energy. Many people often get out of breath due to factors such as lung capacity before their thighs are fully stimulated.I was out of breath and felt very hard.

3. Confusing general strength training and bodybuilding training. They think that squats must be absolutely heavy to be effective (some people are just vain and greedy for comparison). Many people use more load than they can bear, resulting in movement deformation and safety hazards.

In fact, squatting is a very safe movement if you use standardized movements, appropriate weight-bearing, use of belts or safety protection. The main reasons for being unsafe are not being able to practice and psychological factors.

The so-called squatting knees cannot exceed the toes. This is a concept of physical fitness rather than a concept of bodybuilding.

The purpose is to limit the depth of the squat to ensure maximum safety, because as long as it is a standard squat when the squat is at the bottom, the knees are generally higher than the toes, but if you bend your back and buttocks backward, then the knees You can squat to the bottom without going over your toes. But this is absolutely wrong and cannot be allowed. The lightest thing is that the legs are not trained enough, and the butt and waist become thicker with more practice; the more serious thing is that the legs are injured, leading to training accidents.

If you really want to squat with your back straight, your chest raised, buttocks facing down, and your knees must not exceed your toes, you can only do a half squat.

I have seen many physical fitness personal trainers who have received short-term training. Due to lack of practical experience, they just follow the book to teach students that their knees should not exceed their toes when squatting without knowing the real reason. Some of the movements taught are indeed such that the knees do not go over the toes, but when the member performs the exercises, the back collapses and the upper body leans too forward. On the contrary, the pressure on the knees is too great, causing safety hazards.

Therefore, the real key is not whether the knees exceed the toes, but whether the back is straight, the chest is straight, and the buttocks are facing down. The thighs bear the force during the whole squat, not the joints.

Attached below is an original explanation of squat movements. I hope it will be helpful to enthusiasts who have squat phobia or injuries caused by unscientific squats.

Squat: Place the barbell in an appropriate position behind the neck. Stand up straight and firm, raise your head and chest, straighten your waist and tighten your abdomen. Look toward a place about 2 meters above the ground. The stance distance is generally shoulder-width or slightly wider.

Take a deep breath and then squat down, exhaling slowly during the descent. Pay attention to when squatting, your knees and toes are in the same straight line. Bend your knees and start squatting. Do not bend your waist and hips first and then bend your knees. At the same time, the quadriceps must actively exert force to control the speed of descent. At this time, the buttocks are downward, not backward. Make sure that the weight is mainly applied near the middle of the quads during the entire movement. Generally, squatting is considered a complete squat until the angle between the thigh and calf is less than 90 degrees. The upper body is allowed to lean forward appropriately during the squat, but when squatting to the bottom, the position of the barbell should be roughly perpendicular to the middle of the quadriceps. If you squat to the end and the barbell exceeds or is close to the knees, it means that the upper body is leaning too forward. The lower part of the quadriceps, kneecap joints and lower back will bear a lot of pressure, making it easy to be injured and develop unevenly. After squatting to the end, noTo stop, inhale immediately and use your leg strength to squat up quickly. At the same time, it is also necessary to maintain stability so that the quadriceps can exert and receive force continuously and stably. Squat until your legs are almost straight, contract your quads at the top for an instant, and then drop down. The knee joint should not be locked at this time.

Raise your head and chest, straighten your waist and tighten your abdomen, and put the center of gravity of your buttocks downward. This should be carried out throughout the entire movement, so you must pay attention to it.

Six. Confusing the training intensity, force generation method and plateau concept of physical strength training and bodybuilding strength training

The biggest misunderstanding made by some people is to confuse the concepts of intensity between physical strength training and bodybuilding strength training.

The main measure of the intensity of bodybuilding-style strength training is the degree of blood pumping of the target muscles per unit time, rather than the pressure on the heart and lungs. It doesn't have to be sweaty, hoarse, or exhausted to be a high-intensity exercise.

One of the main manifestations of true high-intensity bodybuilding training is the pursuit of congestion in the target muscles. (The premise is to use accurate movements to do 6-12 times per group, and generally no more than 15 times to achieve resistance training to failure. Abdominal muscles, calves, and forearms are excluded.)

The faster the muscle becomes hyperemic, the larger the expansion volume, the longer it lasts, and the wider the range of target muscle hyperemia, it means that the training intensity is high, the effect is good, and the stimulation and damage to the muscles are large and strong, creating a good training environment. Prerequisites for excess recovery.

You should strive to make your body (physical fitness) not tired but your muscles tired during each training session. A true bodybuilder's technique and method of exerting force are very different from those of some weight-seeking people. Even at the same weight, using the same load, a true bodybuilder can make the target muscle take most of the stress and stimulation. The most critical aspect of the intensity of bodybuilding training lies in the quality of the training. It is better to practice hard than to practice accurately. This is the same as target shooting. A high-level bodybuilder can use relatively few bullets (loaded) and hit the target every time. However, novices or people with low level may not be able to use a large number of bullets.

Another simple analogy: the same barbell curl is done using 40 kilograms. A's 2 heads are obviously less developed than B, but A did it 12 times while B only did 8 times. This only shows that the 12 times A did it did not accurately apply most of the weight on the target muscles every time. Yes, that is to say, there is a phenomenon of synergy with other parts, and it is quite serious. . On the surface, A lifts more than B, and A's "strength" is greater than B's. However, in essence, muscle A is stimulated far less deeply than muscle B.

If too much physical energy is consumed too early, the internal organs of the body will be overwhelmed before the target muscles are fully stimulated. So what positive help does this so-called high-intensity training have on muscle growth? I use relatively light ones.The weight plus the congestion effect that accurate and effective techniques can achieve, you may have to use several times the weight of me to barely achieve dozens of percent of my congestion level. It's very simple. If you use a heavier weight than me, you will consume more physical energy than me. Your physical energy reserves will definitely be used up before mine, and your muscle congestion effect is not ideal. In this case, what reason do you have to say that your training intensity is higher than mine??? And I can do more movements with the energy saved by using relatively (note, it is relative, not absolute) lighter weights. , groups, and reps to allow the muscles to pump blood more intensely, thereby achieving the best training effect. Therefore, the intensity of this training model that emphasizes muscle stimulation is very high.

The biggest difference between physical strength training and bodybuilding strength training is reflected in the way of exerting force and the different definitions of heavy weight.

The strength increase of bodybuilders refers specifically to the independent contraction force of a single muscle. When the muscle fibers of a single muscle become thicker and stronger, the strength and athletic ability will naturally increase. It’s not that bodybuilders don’t consider increasing strength, but they only care about the strength of a single muscle.

Can heavy weight develop muscles? The answer is yes, of course. But the premise must be that a single muscle can bear a large weight by exerting force alone, rather than a large weight that several muscles or the muscles of the whole body can bear by working together. These two so-called "heavy weights" are not the same concept at all! The former is a relatively heavy weight, while the latter is an absolutely heavy weight.

In the dictionary of bodybuilders, there should be no concept of absolutely heavy weights at all. The first thing you need to do is to ensure that each training movement in each group is accurate and effective. It is better to practice absolutely heavy than to practice relatively heavy, that is, to practice accurately. The more accurately you practice, the greater the intensity, and the deeper the stimulation to your muscles. Under this premise, it is an absolute principle to look at the rep arrangement of your specific movements and choose the appropriate weight based on the number of reps you want to do.

In the eyes of a layman, if measured by absolute weight, the weight I used is naturally too light to be worth mentioning. However, from the perspective of bodybuilding, considering the degree of stimulation to the muscles and the number of repetitions, the weight I chose is not light at all compared to myself.

We need to analyze the best initial position, best movement trajectory, best speed control for each movement on the basis of space geometry, mechanics, and anatomy, isolate synergistic muscles to the greatest extent, and stimulate target muscles to the greatest extent. . Although many people are doing many movements now, the efficiency is very poor. We should not just focus on weight and strength. Weight is just a number, strength is just a tool. And these are always relative. In bodybuilding, the most important thing is the ability of nerves to control muscles.

Many novices or low-level enthusiasts like to talk about the plateau period, and they often claim that they have reached the plateau period. Let’s talk about what exactly is a bodybuilding training platform?.

The definition of the plateau period of ordinary strength training programs is: within a period of time, the growth of strength (generally referred to as collaborative explosive power) stagnates.

Bodybuilding training is different from ordinary strength training. Its plateau period is defined as a period of slow or stagnant muscle growth. Therefore, absolute strength increase cannot be used as an indicator to measure progress. There are many training factors for muscle growth, but the main role should be the intensity of bodybuilding training (that is, the degree to which the muscles are stimulated between units). The increase in weight load is only one part of the concept of intensity. Some people believe that to break through the muscle growth plateau, you must lift heavy weights. But it is often an unrealistically large amount of weight on the ground that exceeds the bearing range of the target muscles. In fact, several muscles bear the load at the same time. Such strength growth is not what bodybuilders need.

How to break through the strength training platform of bodybuilding? You can change the training movements (including adjusting the range of motion, angle, rhythm, grip distance, stance distance, etc.), training frequency, training equipment, training mode, shortening the rest time between groups, etc.

Of course, you can also try to increase the training load appropriately (low-rep training), provided that when exerting force, you must mainly rely on the target muscles (increase relative weight). It doesn't matter if the contraction force of a single target muscle does not increase much or does not increase in the short term, because generally the muscle fiber thickens first, and then the corresponding muscle contraction force increases. The thickening of muscle fibers is a very long process. In fact, the absolute strength of many professional bodybuilders increases very slowly during their long bodybuilding careers. If a certain part uses the same weight for a long time, the muscle growth rate is often faster than the growth of the strength of a single muscle. This further confirms that the key to determining muscle growth is bodybuilding training intensity (that is, the degree of muscle stimulation per unit time), rather than absolute strength data.

7. It is unscientific to mix food with a juicer

The biggest headache for many bodybuilding and fitness enthusiasts is not training, but eating. When practicing bodybuilding, you should eat small meals frequently, and you should eat approximately every two to three hours. But not everyone has the appetite, digestion capacity, and time to eat five to six meals a day. I don’t know since when, someone invented a method of mixing food with water and using a juicer to drink it. The biggest advantage of this method is that it is convenient and fast. Not only does it only take a few minutes to eat a meal, but you can eat a lot of food at once. It is digested and absorbed very quickly and will not cause gastrointestinal discomfort or flatulence. The disadvantage is that the taste is worse, you can't experience the pleasure of chewing food and swallowing it, and it feels like eating is like completing a task.

In fact, from a nutritional point of view, there is no change or difference in the composition and nutritional value of the food after drinking it and chewing the solid food with your teeth. Moreover, stirred food is easier to digest and absorb, thus furtherStep by step boosts metabolism. The faster you digest, the faster you get hungry, and the faster you get hungry, the more meals you eat. This is exactly in line with the characteristics of a bodybuilding diet, which continuously supplements the large amount of calories and nutrients needed by the body.

Some people refuse to drink mixed food for the following reasons: 1. They are not used to it and find it difficult to swallow. In fact, there are techniques for handling stirred food. First, put enough water, preferably warm water. Next, you need to add appropriate seasonings. Personally, I am used to only adding chicken essence and sesame oil. The final mixing time must be sufficient, at least 3-5 minutes until the food becomes a paste. I usually mix the rice, cooked chicken breast and vegetables together, and it's actually easy to drink once I get used to it. 2. Drinking mixed food without the participation of saliva will cause digestive disorders. The real situation is that even when we usually drink big gulps of water, we will secrete saliva consciously or unconsciously and then swallow it casually, but you just don’t pay attention to it. 3. If you eat stirred food for a long time, your teeth will deteriorate. This is even more nonsense. Personally, I have been drinking stirred food for many years and my teeth show no signs of deterioration. And it doesn’t mean you have to drink stir-fried food all day long. Generally speaking, the best times to drink stirred meals are at breakfast and after training. It is appropriate to eat solid food before training and before going to bed. Because it is digested slowly and released slowly, it can solve the problem of being unable to eat for a long time during training and sleep.

Therefore, the reasonable use of a juicer to stir food can allow fitness enthusiasts to make greater progress without causing harm to the gastrointestinal tract, and can save a lot of time.

(The author adds: The juicer was probably first used in the spring of 2002 by Mr. Xiong Kai, a famous non-mainstream bodybuilder in Hubei Province. This invention completely changed the way Chinese bodybuilders prepare for competitions and created a national bodybuilder represented by Li Daichun. Champion. This method will surely influence three or even thirty generations of Chinese bodybuilders and make an indelible contribution to the cause of Chinese bodybuilding! We would like to thank Mr. Xiong Kai for this. )

8 About high-intensity aerobic exercise and so-called equipment fat loss

In many people’s minds, the more intense the exercise and the more you sweat, the better the effect will be. There is a saying that to judge whether it is aerobic exercise or to judge the effect of aerobic exercise on fat loss, the heart rate must be above 120 or 130. Anything less than this is not aerobic exercise or has no fat-loss effect. In order to lose fat, some people force themselves to run several kilometers at a fast speed every day. The result is that the person is almost dead from exhaustion, the fat has not been completely lost, and the muscles have almost been lost. . In fact, the definition of aerobic exercise that has strict heart rate requirements is mainly aimed at people whose main purpose is to exercise cardiopulmonary function. Really scientific aerobic fat loss emphasizes low intensity, long time, and slow consumption. Many professional bodybuilders (including Olympic-level bodybuilding stars) usually do not take the form of fast running when doing aerobic fat loss.Mode. They lose fat at low intensity by jogging or brisk walking on treadmills and outdoors, as well as elliptical machines, stationary bicycles, etc. If you do it too fast and with too much intensity during aerobic exercise, it won't last long and it's easy to break down the muscles. As far as I am concerned, several successful aerobic fat loss experiences have proven that under the premise of relatively complete fasting, even at a very low intensity (I usually walk casually, without considering the heart rate at all, which is similar to walking), As long as there is enough time (at least one hour

(above), high frequency (2-3 times a day), can still achieve good fat loss results, and the loss of lean body mass is very small, people's physical energy consumption is not large, and the nervous system will not feel very tired.

There is another fat-reduction theory that has been around for a long time: high-rep equipment training can reduce fat. In fact, training with equipment in bodybuilding is anaerobic exercise, and its main purpose is to stimulate muscles and create prerequisites for excessive muscle recovery. No matter how many times you do it, the target of stimulation is muscle, not fat. If you use equipment training with relatively small weight and high repetitions for a long time, not only will it not reduce fat ideally, it will also consume and break down the muscles you have worked so hard to build. The key to bodybuilding and fat loss is to lose fat and preserve muscle. Keeping muscle from decomposing while slowly reducing fat content is the way to go. Equipment training itself is beneficial to fat loss, but this fat reduction effect is indirect rather than direct. As your muscle mass increases, your entire body's metabolism will become faster, because each additional kilogram of muscle will consume more calories. The scientific way to lose fat is to maintain normal equipment training intensity as usual during the entire fat loss period. At the same time, control your diet (low fat, medium carbohydrate, high protein) and increase low-intensity aerobic training.

9. When is the right time to eat simple carbohydrates?

Carbohydrates are generally divided into two types: simple carbohydrates and complex carbohydrates. Simple carbohydrates include: sugar, glucose, honey, chocolate, etc. Refined starchy foods like milk, fruit, and white bread also contain large amounts of simple carbohydrates. The characteristic of simple carbohydrates is that they are absorbed quickly and can quickly provide energy to the human body. However, simple carbohydrates can stimulate a large amount of insulin secretion and affect insulin fluctuations. Blood sugar rises quickly and falls quickly. Therefore, for bodybuilding enthusiasts, simple carbohydrates are generally suitable to be eaten after training, but not before training or before going to bed. For convenience, many people are used to eating a few bananas or chocolate before training. Your physical fitness and blood sugar levels may rise rapidly in a short period of time, but then drop rapidly, affecting normal training. If long-term training intensity is high and the training time is long, it is easy to cause hypoglycemia. Generally speaking, supplementing simple carbohydrates before exercise is suitable for events with high intensity and short exercise time, such as sprinting, high jump, long jump, shot put and other track and field events. Bodybuilding is a strength-based anaerobic exercise that generally requires continuous exercise for about an hour. Therefore, it is generally suitable to supplement food such as rice, oatmeal, steamed bread, etc. before bodybuilding training.Complex carbs. Many bodybuilders have the need to lose fat, and randomly supplementing simple carbohydrate foods without time intervals is not conducive to fat loss. Some people eat a lot of simple carbohydrates (such as fruits) with meals and before going to bed. As a result, they often lose weight and gain weight without knowing the reason. You should eat fruit, but in my opinion it is only suitable for eating after training. If you need to add a lot of dietary fiber, then please eat more vegetables with high fiber and low sugar, such as broccoli, asparagus, celery, etc.

　10. Supplements are omnipotent and natural food is omnipotent

Looking through the recipes of some fitness enthusiasts, you will find that although they are very strict and particular about meal times (usually 5-6 meals a day or more), most of the things that catch your eye are nutritional supplements. There are very few natural foods, especially staple foods. Some people don't even understand the basic knowledge of fitness and nutrition, and they don't know how to arrange a regular natural diet, so they spend a lot of money to buy a lot of supplements, and some even have to go to foreign websites to buy them. In my opinion, this is a classic case of putting the cart before the horse. Supplements, as the name suggests, are supplements to the natural diet. The most suitable time to supplement protein and amino acid supplements is after training and before going to bed. Even if you take protein powder and other supplements in time after training, you still need to supplement a certain amount of simple carbohydrates with natural food. And these supplements are far from enough. You also need to supplement a large amount of complex carbohydrates and natural foods such as meat and eggs several times every 2-3 hours after training, so as to meet the physical requirements of high-intensity bodybuilding training. Dietary fiber, natural vitamins, minerals, trace elements, carnitine, etc. in natural foods cannot be replaced by supplements. Moreover, most of the proteins and complex carbohydrates in natural foods are released slowly, which meets the body's needs for stable concentrations of amino acids and blood sugar. Most nutritional supplements are quick replenishments, which replenish quickly but also run out quickly.

There is another extreme, which is to only eat natural food and exclude any nutritional supplements. Natural food is good, but it also has shortcomings and incompleteness. Nutritional supplements are urgently needed after training, and natural food is digested and absorbed slowly and takes a long time to produce effects. At this time, you need to supplement protein powder and amino acid supplements, which can be quickly digested and absorbed and quickly meet the body's needs. The effects of some supplements cannot be replaced by natural foods, such as creatine, Guan, BCAA, ZMA, Tribulus, etc. Although natural food also contains these substances, the content is very low, and you need to eat a lot of food to meet your needs. Taking supplements at this time can work efficiently, allowing the body to easily maintain a positive nitrogen balance at all times.

Therefore, for the majority of fitness enthusiasts, natural food is the foundation and must be paid enough attention to. For some fitness enthusiasts who train intensively and have a relatively high level of body building, appropriate supplementation of some nutritional supplements can improve efficiency, add icing on the cake, and achieve a more ideal body building effect.