Why can't you get a good body when you're also working out? The first thing that you need to do is to get your brain in shape, and if you work out blindly, you may be wasting your time. The basic knowledge of these fitness, so that you take the road less bent, 3 months against other people half a year of fitness effect, faster to train a good body!

Knowledge point 1, the length of exercise and frequency

Many people have no perseverance in fitness, usually do not exercise, but the weekend crazy exercise, this behavior is not desirable. Fitness can not be three minutes of enthusiasm, three days of fishing and two days of sunbathing, if you exercise a rest for several days, physical endurance is unable to progress, the body will not have much change.

Fitness needs to be tailored to a plan that works for you, while maintaining a certain frequency to reap the benefits of fitness. A scientific fitness duration is controlled at around 40-90 minutes, and the number of fitness sessions should not be less than 3 times a week, so that you can feel the changes in your body in the long run.

Knowledge point 2, big weight level is not suitable for you

Different fitness people suitable for strength training is different, newcomers is very difficult to completely complete the large intensity, large weight training, strong to complete but easy to strain the muscle, sports injuries. Therefore, novices should not blindly train with heavy weights, and should not imitate the training of fitness veterans, as their training patterns are not suitable for you.

The right way is to start with low intensity and low weight levels, gradually improve physical endurance and strength levels, and then increase the difficulty and intensity of training to continue to promote the body to burn fat and give greater stimulation to the muscles, so as to train an excellent body line.

Knowledge point 3: The impact of fat on body and health

Fat is an integral part of the body, just as essential as muscle and bone. The right amount of fat can protect the body's organs and bones and keep out the cold, but excess fat molecules can add to the body's burden, leading to a fat body and a variety of obesity diseases.

The key to weight loss is fat loss, not weight loss. The only way to maintain a slim body and a healthy physique is to keep your body fat percentage within the standard range.

The body fat rate for boys should be kept between 15-20%, while for girls it should be kept within 20%-24%, beyond which your body is fat and needs to be reduced.

Knowledge point 4, the importance of strength training

Whether it's muscle gain or fat loss, you should pay attention to strength training. And regular strength training can prevent muscle loss, help you boost your basal metabolic value, build firm proportions and create a youthful physique.

Muscles need a boost from strength training to grow, and as we get older, if you lack resistance training, we will lose muscle year on year, our chances of gaining weight will increase and our body will be in much less shape than before.

Only by maintaining a habit of keeping up resistance training will you be able to keep your fitness levels high, have firm skin and effectively slow down the rate of ageing.

Strength training is not as difficult as you might think. We can start with self weight training and choose compound movements such as squats and push-ups to start training so that you can achieve muscle building and shaping effects at home.