Fitness introductory plan for beginners

The core logic for beginners to get started with fitness is never to find the "best" training plan on the Internet, nor to rush to heavy weights and long hours, but to ensure effective training at least 3 times a week for 30-45 minutes each time during the 3-month adaptation period. Priority is given to practicing the correct movement patterns and welding exercise habits into daily life. People who can do this have already defeated 90% of the followers who disappear after half a month.

I took care of a little girl who worked in Internet operations last year. On the first day after she applied for the card, she followed the short video blogger to practice "7-day waist slimming". She did 100 abdominal crunches and gritted her teeth. The next day, she was in so much pain that she didn't even dare to laugh, so she just threw the fitness card into a drawer to let it expire. Too many people set their goals too high when they first get started. They wish they could reach the vest line in one month and bench press 80kg in two months. Instead, fitness becomes a burden and they quit before taking two steps.

As for what exercises should be done to get started, the current mainstream directions in the circle actually have their own reasons. There is no absolute right or wrong. It all depends on your own needs: Old-school coaches in the bodybuilding system generally recommend that novices first go through the whole body differentiation. Each training should go through the chest, back, legs, shoulders and core, and practice 1-2 movements for each part. It can maximize the muscle growth efficiency of novices during the welfare period, and is suitable for people who want to quickly gain muscle and shape; most practitioners in the powerlifting circle will recommend starting with the three major items (squat, bench press, deadlift), using empty bars or even light weights to polish the action pattern, quickly improve basic strength, and then switch to bodybuilding, bodybuilding, etc. Both CrossFit and ball sports are popular; if you don’t want to go to the gym at all, but just want to move around and lose some weight, street fitness and bodyweight training enthusiasts will suggest that you start with kneeling push-ups, wall squats, and planks. You don’t even need to buy a yoga mat. You can practice it at home with slippers on, and the cost of trial and error is almost zero. There is really no need to argue with others over which direction to choose, the one that suits you is the best.

When you get to the training ground, don’t just hit the iron hard. I have seen too many people come up and push with 20kg dumbbells directly. Some people have injured their rotator cuff and have been recovering for half a year. First spend 5 minutes moving, swinging your arms and twisting your waist. If you want to practice legs, jump on the spot for two minutes and raise your legs high. Your body will feel a little sweaty when you touch it. Then do two warm-up sets with the lightest weight to feel the strength of your muscles before you start practicing. Oh, yes, many people will ignore the eccentric phase. For example, when bench pressing, the dumbbell bangs and is lowered. In fact, the lower half (that is, eccentric contraction) has a better stimulation effect on the muscles. Slow down and don't rush to rush the weight. If you push 15kg, it will shake like a tumbler. It is better to push 10kg steadily. If you feel pain in your joints while practicing, don't push hard, stop immediately, and either adjust your movements or find someone who understands to help you. Don't push hard and cause old injuries, which is not worth the gain.

Oh, by the way, don’t just focus on training. Eating and sleeping are actually more important than training itself. There is no need to just eat chicken breast and broccoli. There is no need for ordinary people to force themselves to become ascetics at the beginning. First, drink less milk tea, less fried food, and drink two more glasses of water every day. After training, eat more eggs or drink a glass of milk. It will be much better than your previous diet. If you are pursuing the effect of building muscle, then calculate the amount of protein at 1.6-2g per kilogram of body weight. If you just want to exercise and lose some weight, you cannot calculate that carefully, but you will easily feel a psychological burden. Sleeping is more practical. If you stay up until two or three o'clock every day, it will be useless even if you go to the gym every day. Muscles grow while sleeping. You can ensure that you get enough sleep for 7 hours a day, which is much more effective than practicing for 20 minutes more.

The novices around me who are able to persevere have never set a flag for themselves to "build eight-pack abs in half a year." Instead, they all set extremely small goals. For example, go to the gym three times this week, learn standard push-ups this week, and buy yourself a cup of milk tea or buy a favorite peripheral after completing it, which makes it easier to stick to it. Don't compare with others. The big brother next to you can bench press 80kg. He has been training for 3 years. You have just been practicing for two weeks and you want to catch up. You are simply making yourself unhappy. Fitness is compared with yourself. If you can do 2 more push-ups this week than last week, you have won.

To put it bluntly, fitness is a long-term thing. There is not much emphasis on getting started. Don’t worry about whether the plan is perfect or not. Go home from get off work today, change into comfortable clothes, do 10 kneeling push-ups, and 20 bodyweight squats. Even if you are getting started, it is better than saving 100G of fitness tutorials and lying in your favorites to eat ashes.