What are the best methods for fitness and muscle building

Fitness and muscle building are mainly achieved through scientific training, reasonable diet, sufficient rest, gradual loading, and standardized movements. The core of muscle growth lies in stimulating muscle growth and providing sufficient nutritional support, which requires a combination of strength training and protein supplementation.

1. Scientific Training

adopts a differentiated training mode, separating the large and small muscle groups for exercise, and arranging 3-5 strength training sessions per week. Compound movements such as squats, hard pulls, and bench presses can activate multiple muscle groups, and when combined with isolated movements, target weak areas. The weight exhausted 8-12 times per group can effectively promote muscle fiber micro injury, and repeated stimulation of the same muscle group should be avoided within 48 hours after training.

2. Reasonable diet

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight, with priority given to high-quality protein such as chicken breast, beef, and fish. carbohydrates should account for 40% -50% of the total daily calories, and it is recommended to supplement fast carbohydrates such as bananas in a timely manner after training. Healthy fats can be obtained from nuts and olive oil, maintaining a calorie surplus of about 300-500 calories.

3. Adequate rest

Muscles complete excessive recovery during sleep, ensuring 7-9 hours of high-quality sleep every day. Arrange a 48-72 hour rest period after training to avoid excessive training leading to elevated cortisol levels. The metabolism of lactic acid can be accelerated by relaxing the foam shaft and warm water bath to reduce muscle stiffness.

4. Gradual Load

Gradually increase weight or training volume every week, following the principle of 5% -10% gradual increase. Use training logs to record the number of groups, times, and weight, and gain weight when a certain action can be completed 12 times according to the standard. Periodically adjust the training plan by changing the sequence of actions or training mode every 4-6 weeks.

5. Movement norms

Maintain core stability to avoid compensation, and control muscle force throughout the movement. When squatting deeply, the knee should not exceed the toe, and when pulling hard, the spine should be kept in a neutral position. Newcomers are advised to first master the trajectory with a lightweight device and seek guidance from a professional coach if necessary. Incorrect movements can easily lead to sports injuries. During the muscle building period, it is necessary to maintain a long-term surplus of calories, but excessive fat accumulation caused by visceral muscle building should be avoided. Regularly measure body fat percentage and muscle mass, and adjust the ratio of diet to training. Warm up thoroughly before training to activate the target muscle group, and stretch after training to promote blood circulation. supplementing with safe supplements such as creatine and vitamin D can assist in improving exercise performance, but cannot replace basic diet. If joint pain or training plateau occurs, it is recommended to consult a professional fitness coach or sports medicine physician.