5 best tips for having a great effect from workout

I had a lot of confusions when I first started workout, and now I've successfully solved them. So now I've put them together in the following 5 tips, which I hope will help those starting out build confidence and find their way.

1. Keep fit for more than 3 months

Fitness is a thing that needs to be persisted in order to gain something, don't rush. Many people insist on fitness for only a week or two, and say that the workout has no effect, such a mentality is wrong.

Fitness needs to customize a scientific, appropriate plan, and stick to it, to have an effect. If you haven't been working out for three months, don't say it's not work. Workout at least 2-3 times a week, so that your physical shape will gradually change, harvest better yourself.

2. Know the right amount of time to exercise

Workout needs to be moderate, but also need to combine sport and rest, so as to go further on the road of fitness. You can't overtrain, and you can't sacrifice sleep time to exercise. This kind of workout is harmful to the body.

A reasonable workout time should be around 40-90 minutes, and the maximum time should be no more than 120 minutes, otherwise your concentration will drop, your strength will drain, and you are more likely to have a training accident.

3. Strength training starts with compound movements

Whether it is fat loss or muscle gain, we need to add strength training, which can improve the efficiency of muscle gain and fat loss. Here are a few key points to keep in mind when strength training:

• A. Composite movements are preferred to isolated movements. Composite movements are recommended: pulling, rowing, pull-ups, squats, lunges, goat lifts, push-ups, planks, etc.
• b. Progressive lifting of weight. At the beginning, you can start with self-weight training, and then slowly carry out weight training after the muscles have developed to improve the difficulty of training.
• C. It is not necessary to train the target muscle group every day. Taking turns to workout can give the muscle group time to repair, improve the efficiency of muscle building, and shape a better body proportion.

4. Diversify your aerobic exercise

When it comes to workout, opt for aerobic exercise to increase the metabolism of physical activity and promote the body to burn fat. However, if you stick to the same exercise for a long time, stick to the pattern of more than 2-3 months your body will gradually move, the exercise will become more and more comfortable, your body's activity metabolism will decline, the efficiency of fat burning will decline, you will fall into the comfort zone.

And maintain the diversification of exercise, regularly improve the intensity of exercise, change different exercise items, can make the body continue to burn fat, avoid losing weight into the bottleneck period.

5. It's important to get enough sleep

When exercising, sleep time and sleep quality will affect the repair of body function. People who always stay up late will have disordered body hormone secretion, and their body function will age in advance, and the cycle of muscle gain and fat loss will also be extended.

During the period of workout, we should adjust the sleep schedule, insist on going to bed early, ensure that sleep more than 8 hours a day, in order to improve the quality of sleep and promote muscle repair, in order to make you more energetic during the day, faster strength growth.

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