Men, look here! 10 exercise rules to help you lose weight

Rule 1: When you feel hungry, you are already thin

Eat regularly to avoid feeling hungry. Eating is as important as exercising for others. Please replenish the energy consumed by exercise or activities through diet, just like applying medicine to a wound, and increase muscle mass and weight.

Rule 2: Avoid early morning and frequent exercise

"Exercise can effectively increase weight and muscle mass." If you exercise more than twice a day, do strenuous exercise, or do high-intensity exercise in the morning because of this sentence, you will consume more calories and cause a burden on your body. Do your exercise in your free time in the afternoon or evening, and try to reduce the amount of activity in your daily life.

Rule 3: Eat immediately after waking up

After getting up and moving your body around, start taking in carbohydrates and protein. You can also choose to drink commercially available carbohydrate and protein mixed drinks. After storing energy in the body, you can increase training intensity and help recovery.

Rule 4: Keep a light heart

If you have trouble gaining or losing weight, you may want to check to see if you have a medical condition such as hyperthyroidism or depression. Being sensitive, nervous, easily stressed and having an irregular lifestyle may also lead to not gaining weight. Please keep a calm and peaceful mind, think positively about everything, and stick to your daily exercise plan.

Rule 5 / Reduce the burden on the digestive organs

To increase muscle mass, you must consume protein, so be sure to drink healthy food - milk regularly. If you have poor digestion and absorption ability, or suffer from lactose intolerance, which is common among Asians, contact with milk protein may cause diarrhea or bloating. It is recommended to gradually increase the intake over a long period of time, and the burden will be reduced after the adaptation period. In addition, you can also consume more foods that are helpful to the digestive organs, such as cabbage, yam, etc., or replace milk with soy milk. It is usually recommended to do more abdominal exercises to help digestion.

Rule 6: Use complex and diverse joint movements to stimulate muscles

In order to strengthen and develop muscles, the coordination between muscles must be enhanced. Multi-joint exercises that use two or more joints are a great way to build muscle.

Rule 7: Rest time between exercises (between repetitions) should be at least 2 minutes

If your goal is not to reduce body fat, but to gain weight and increase muscle mass, you should do exercises that make your muscles feel the intensity, and wait until you have fully rested and restored your energy before continuing with the next exercise. It is recommended to have massage or drink sports drinks to help physical recovery, or to choose to exercise one day and rest one day to challenge high-intensity exercise, which is also a good way. It’s important to recognize the importance of rest and listen to your body.

Rule 8: Exercise at your highest intensity when you are in good physical condition

Improving muscle strength and using large exercise equipment can help change your body. You can gradually increase the intensity and difficulty of exercise in your daily life. Try the maximum value you can bear once a week, and you can gradually increase your maximum muscle endurance. If you are a beginner with weak muscle strength, you can challenge yourself once a month, or try it when you are in good physical condition.

Rule 9: Make use of cheating

Cheating means "cheating movements" and is a sports term that means not only the exercised parts, but also other parts or the whole body are moving together. For example: when doing biceps exercises, you will grab the barbell with both hands and lift it forward. At this time, don't just move your arms. You can bend your knees slightly at the moment of pulling up, and stand up together when exerting force to increase strength; or you can bend your upper body slightly forward, and then straighten it with force. Increasing the number of exercises and maximizing your strength will help improve muscle strength. However, it is important to note that tricky movements in exercise do not become a habit to avoid the risk of injury. The most basic form of exercise is correct movement.

Rule 10: Don’t compromise yourself

Weight training is a war against yourself! Don't set limits for yourself in advance. Slowly raise the upper limit so that you can feel a sense of accomplishment. Exercise will gradually become easier and more interesting. Please exercise with a determination to challenge yourself at any time!

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》