Can I do fitness without eating starch and only supplement protein? Fitness coach recommends 3 floor exercises to effectively train core muscles

Epidemic prevention has prompted everyone to reduce going out, and home training and fitness have emerged. Whether you want to lose weight and have a better body shape, or want to gain muscle and lose fat, or want to maintain your exercise habits and relieve stress, these are all sources of motivation to start fitness. A professional fitness coach teaches you 3 floor exercises to train your core muscles, and debunks 9 myths including "If there is no muscle soreness, does it mean the workout is in vain?", "Can you do fitness without eating starch?", "Are there big differences between boys and girls when doing fitness?", so that you can have a more correct concept about fitness.

Hulk's dad Hulk (Chen Hongjing), who used to be a bodybuilder and is now a professional fitness coach, mentioned in his new book "The Star Coach's Super Inspiring Bodyweight Fitness Plan" that when he was 17 years old, he interrupted his 8-year track and field career due to a bone necrosis in his right ankle injury. He was forced to stop continuing in track and field. Finally, he met the artist Liu Genghong, and after being encouraged by him, he obtained a fitness coach license. He also hopes to convey the correct fitness concept to more people.

9 fitness myths, are you also one of them?

When we get involved in fitness, we will more or less hear some "urban legends" about fitness, and we will also hear people asking, "Should I do this for fitness? Should I eat like this?", etc. Let's take a look at these common fitness-related myths below!

Q1: Does fitness mean the heavier the weight and the more times you do it, the better?

A: Fitness is not about the heavier the better, but about whether the movements are performed in standard and appropriate quantities.

If beginners use weights that exceed their capacity in the early stages, it may cause sports injuries and may even require a longer rest period before resuming training, so it is important to proceed step by step!

Q2: Can I exercise without eating starch?

A: Many people describe starch as the enemy of weight loss, but starch is like gasoline in a car, providing the body with energy to power exercise. If you do not consume starch and only use protein, vegetables or fat as a source of calories, the long-term lack of energy and insufficient starch intake can easily cause symptoms such as dizziness, lack of concentration, physical weakness, emotional instability, etc.

Q3: Can I only do aerobics without weight training?

A: When exercising, you must first set a goal. If you want to increase muscle mass, you should focus on weight training; if you want to enhance cardiopulmonary function and burn fat, you should focus on aerobic training.

Therefore, doing only aerobic exercise for a long time is not very helpful for increasing muscle. However, when some students first start doing aerobic exercise, beginners will have the opportunity to increase muscle slightly, but if they want to increase muscle again in the later stage, they must do weight training.

Q4: Will I gain fat if I don’t exercise my muscles?

A: Muscle and fat are different tissues and they cannot be converted into each other. If you do not continue to exercise, your existing muscles will degenerate. Therefore, it should be noted that if you suspend fitness and frequently consume high-calorie foods, your body's ability to burn calories will deteriorate, leading to fat accumulation.

Q5: If there is no muscle soreness, does it mean that the exercise is in vain?

A: When doing strength training, muscles usually have to go through a process of destruction, nutritional supplementation, adequate rest, and muscle repair before muscle mass can be increased. Some fitness enthusiasts have adapted to a certain intensity of training, so they may not feel muscle soreness the next day after training, but this does not mean that the training is in vain. It is recommended to change different training menus.

Q6: The more you sweat, the more effective it is?

A: The amount of sweat is not directly related to the training effect, nor is it proportional. The cause of sweating is related to weight, environment, and exercise intensity. When you are overweight, the weather is hot, or the intensity of your exercise is high, you will naturally sweat more. This is because your body temperature rises during exercise, and the body needs to cool down by sweating to regulate itself. Therefore, you need to replenish water in a timely manner to avoid dehydration caused by excessive sweating.

The real reason related to fitness effect lies in whether a certain amount of training is achieved in order to burn fat or strengthen muscles.

Q7: Can a high-protein diet easily damage the kidneys?

A: Supplementing protein after exercise is beneficial for muscle repair and growth. Some people worry that eating too much high-protein food may cause a burden on the kidneys. However, current research shows (Journal of the American Society of Clinical Nephrology, 2012, Effects of Low-Carbohydrate, High-Protein and Low-Fat Diets on the Kidneys) that high-protein diets have no effect on people who do not have kidney disease. Therefore, healthy fitness enthusiasts can supplement high-protein in moderation. However, if you have kidney disease or are in a high-risk group, you should follow the advice of a professional doctor and adjust your intake.

Q8: Is it necessary to take supplements when exercising?

A: Fitness supplements include whey protein, creatine, BCAA, etc. Supplements are mainly based on "convenience" and are mainly taken in through natural food. They can help fitness enthusiasts achieve their goals more effectively. However, if you want to have a good body, you still need to do the basics, including proper diet and sufficient training. When the basics are done and muscle mass is stagnant, then consider supplementing with fitness supplements.

In terms of their inherent physiological structure, women have more body fat than men and have less male hormones in their bodies that can increase muscle synthesis. However, with good training and perseverance, they can still achieve great fitness results.

Q9: Are the fitness methods of boys and girls very different?

A: In terms of innate physiological structure, women have higher body fat than men, and their bodies contain less male hormones that can increase muscle synthesis. However, with good training and perseverance, they can still achieve great fitness results.

On the other hand, it is not so easy for girls to develop the same body shape as boys. A very strict diet and training menu are needed to achieve this goal, so don’t worry about becoming a steel Barbie.

3 core training floor exercises to get moving at home

Hulk's father mentioned the importance of training the core muscles when exercising, in order to protect the body trunk, shoulder joints and hip joints. All you need is a yoga mat. Here are 3 core training floor exercises that you can do at home!

(Photo provided by Happiness Culture)

Move 1: Elbow Plank

★30 seconds★

Action steps:

STEP_1

Lie prone, with your elbows on the ground, and your arms and legs open to shoulder width.

PS. Tighten your abdomen and buttocks; keep your back straight.

STEP_2

Keep your body in a straight line and hold for 30 seconds.

Note: When doing elbow/hand plank, be careful not to let your waist sag or your hips lift.

Effect: The back, buttocks and thighs are all trained.

(Photo provided by Happiness Culture)

Step 2: Superman

★30 seconds★

Action steps:

STEP_ 1

Lie face down, open your arms and stretch them forward, and stretch your legs back and open them to shoulder width.

STEP_ 2

Lift your hands and legs up at the same time and hold for 30 seconds (or repeat lifting and lowering). Inhale when lifting up and exhale when lowering down.

Note: During this process, your hands and feet can be removed at the same time. Keep your chin tucked in and remember to keep your arms and knees straight. Exhale up, inhale down, keep breathing, and feel like a bird flying. Fly up, let go of your hands and feet, feel your buttocks tighten and your stomach exert force. Use your core strength to maintain the movement and keep your chest off the ground, while avoiding lifting your chin.

Benefits: Strengthens hips, lower back and core muscles.

(Photo provided by Happiness Culture)

Step 3: Symmetrical stretch

★Continue for 30 seconds, 15 to 30 times each★

Action steps:

STEP_1

Lie face down, open your arms, stretch them forward, and stretch your legs back, shoulder-width apart.

STEP_2

Lift your left hand and right foot, then lower them and switch sides. Inhale when lowering them and exhale when lifting them.

Note: Move your right hand and left foot away at the same time, then slowly put them down. Raise your hands and back foot as high as possible. Raise your left hand and right foot at the same time, keep breathing, and maintain for 30 seconds. Feel your buttocks exerting force and your stomach tightening, exhale up and inhale down, and keep your chin tucked in. A common mistake is to lift your neck up. Remember to keep your neck and body in a straight line.

Effect: Both the buttocks and stomach can be exercised.