6 golden fitness rules to help you build more muscle and prevent fat accumulation!
Rule 1: Schedule 3 Aerobic Exercises Weekly
To build muscle without gaining fat, we need to arrange an appropriate amount of aerobic exercise, about 3 times a week. This not only enhances cardiorespiratory function and sports performance but also helps burn excess fat.
Start with low-intensity aerobic exercises and gradually increase the intensity as your physical endurance improves. Examples include jumping jacks, aerobics, jogging, swimming, and cycling, which can create conditions for muscle definition.
Rule 2: Begin Fitness with Compound Exercises
Compound exercises should take precedence over isolation exercises. Classic compound exercises such as squats, lunges, overhead presses, pull-ups, bench presses, and deadlifts can engage multiple muscle groups to work together, stimulate more muscle fibers, and prompt the body to release a substantial amount of growth hormones, effectively enhancing muscle-building efficiency.
Rule 3: Properly Allocate Muscle Group Training
When engaging in strength training, the targeted muscle groups need rest. We should avoid training the same muscle group every day, as this can leave muscles in a state of strain and injury, making it difficult for them to repair and grow thicker.
During fitness training, we should divide the body’s muscle groups into different areas such as chest and shoulders, back and arms, and glutes and legs. Each training session should be followed by a 2-3 day rest period before the next round of training. This allows for supercompensation during recovery, thereby promoting muscle growth.
Rule 4: Ensure Adequate Protein Intake
To promote muscle growth, it is necessary to increase nutritional intake, especially the supplementation of protein, which is very important. During muscle-building periods, protein intake should account for 20%-30% of the total daily calories.
At least 1.5 to 2 grams of high-quality protein per kilogram of body weight should be consumed, such as chicken breast, fish and shrimp, and protein powder, to provide the necessary amino acids for muscle repair and growth.
High-protein foods should be prepared with low oil and salt, and light cooking methods to retain food nutrients. Supplementing with multiple meals and at different times can increase protein absorption rates.
Rule 5: Control the Intake Ratio of Carbohydrates and Fats
To reduce fat accumulation, we must learn to eat healthily, stay away from high oil and salt, unhealthy processed foods, and reasonably control the intake and ratio of carbohydrates and fats.
The intake of staple foods should account for 40%-60% of total calories. We can consume less refined carbohydrates and opt for complex carbohydrates, such as whole grain products and brown rice, which provide lasting and stable energy. During muscle-building periods, fats should account for 20%-30% of total calories, with a preference for unsaturated fats, such as olive oil and nuts.
Rule 6: Control Reasonable Fitness Duration
Fitness should not be a fleeting interest, nor should it be overtrained. Grasping a reasonable fitness duration allows you to spend less time achieving a better physique.
For beginners, 30 to 60 minutes of fitness per session is appropriate. Within this limited time, focus on the quality and efficiency of the training. When engaging in aerobic exercises, such as jogging or swimming, about 30 minutes can effectively burn fat and improve cardiorespiratory function. For strength training, perform 3-4 sets of each exercise with 8-12 repetitions per set, with a total duration of about 40-50 minutes, to fully stimulate the muscles.
