Fitness information

For the vast majority of ordinary bodybuilders who have no competitive needs, 90% of the "exclusive fitness secrets" and "efficient fat loss formulas" circulated on the Internet are not universal. The truly trustworthy core information always revolves around the three underlying logics of "training volume, dietary gap, and recovery quality." All other detailed methods are only applicable to people with specific physical conditions, and there is no need to copy them.

I'm not making this up. When I first joined the gym last year, I had almost 200 collections of "Build your vest line in 7 days" and "Eliminate fake hip width in 10 minutes" in the photo album on my phone. I followed it for two months and didn't lose weight. My knees still hurt for less than half a month from doing non-standard lunges and squats. Later, after chatting with an old coach who had been training at the gym for 14 years, I found out that the bloggers I was training with were all based on the temporary training methods used by professional players during the preparation period. Their body fat had already been brushed below 10% before the competition. Of course, two weeks of core training can improve the waistline. My body fat was 26% at the time, and I may not be able to see my outline after half a year of training. It was purely a mismatch of information. To put it bluntly, those fitness information that is not suitable for the crowd is like putting size 42 shoes on a size 37 foot. It looks like a serious thing, but if you wear it, it will only abrade your feet.

Some of the hottest fitness topics on the Internet these days do not clearly explain the target audience. Take "Can you lose muscle with aerobic exercise on an empty stomach?" for example. Supporters of bodybuilding training will tell you that glycogen reserves are insufficient when you are fasting. If you aerobize for more than 20 minutes, your muscles will be decomposed for energy. Loss of basal metabolism will outweigh the gain. ； But those who have been running marathons all year round will only feel outrageous when they hear it. They say that they run 10 kilometers every morning and their muscle mass is very stable. As long as they supplement 1.6-2.2g/kg of body weight in protein after training, there is no problem of losing muscle at all. Both sides are right. If you are a novice with more than 25% body fat and can't even do two standard push-ups, doing aerobics on an empty stomach will not lose as much muscle as if you fish less and move less every day. It is better than lying down and scrolling on your phone. ； If you have been practicing for two or three years and your body fat has dropped below 18% and you are ready to start carving lines, then there is really no need to take this risk. It is safer to arrange aerobics after strength training. The same goes for diet. Some people say that low-carb diets can help you lose weight quickly, while others say that high-carb diets can help you maintain your training status. The core still depends on your daily consumption: people who sit in an office and cannot move a few steps a day are indeed less likely to gain weight with low-carb diets. ； People who have to carry iron for 2 hours and run 5 kilometers every day don't even have the strength to lift dumbbells if they eat too few carbohydrates. How can the training effect be achieved?

Don't tell me, I encountered something that made me laugh or cry last week. My best friend came to me with a "pear-shaped slimming lower body" class and said that after three months of training, her legs were not thinner but one centimeter thicker. I looked through her training videos and found that during the glute bridge, all the force was exerted by the front of the thighs, and there was no contraction of the gluteal muscles at all. The first thing to complain of soreness after the exercise was the legs. The more you practice, the thicker they become. The logic of a lot of fitness information is correct, but by default users have mastered the basic power generation mode. However, most novices don't even know how to lower their shoulders or find a sense of power in their gluteal muscles. They just follow the advanced movements and don't step into the trap. Including the "anterior pelvic tilt correction movement" that was so popular before, I have seen people who originally had normal physiological curvature, but after practicing blindly for two months, their core was so stiff that it was difficult to squat on the toilet.

When I read fitness content now, I don’t look at how amazing the blogger’s figure is. I first look at whether he has experience in coaching ordinary students. Many professional bodybuilders train very well on their own, but they have no idea that ordinary people are exhausted after a day at work and can’t spare an hour for strength training. They ask you to train four times a day and eat boiled chicken breasts every meal. Only if you can persist can you be successful. I read a blogger who said "You need to drink 8 liters of water a day to build muscle." I tried it for a day and I ran to the toilet eight times and felt nauseous in the afternoon. Later, I checked the sports dietary guidelines of the Chinese Nutrition Society and found out that 30-40 ml of water per kilogram of body weight per day is enough for ordinary people. 8 liters is for strong men who weigh more than 100 kilograms to prepare for competitions. I am only 50 kilograms and I can't join in the fun.

In fact, to put it bluntly, there really isn’t that much esoteric information about fitness. If you just want to be healthy and look good in clothes, you don't have to look at those fancy "black technology methods". Each time you train, do one more movement and carry two more pounds of weight than the last time. Drink two less cups of milk tea and one more bite of protein when eating. Get enough sleep for 7 hours a day. Control your dietary gap to 300-500 calories. Don't starve yourself. If you persist for three months, the effect will be much more obvious than if you save 100G of training videos. If you really encounter information that you are not sure about, try it for a week. If it doesn't work or even hurts, stop immediately. Your physical feeling will be more accurate than the standard answer given by any blogger.