What are some tips for beginners to get started with fitness

The core skills for beginners to get started with fitness are actually not that many fancy ways. They are essentially centered around "lowering the threshold for starting, avoiding sports injuries, and lengthening the persistence period." There is no need to read professional training books or stock up on a pile of protein powder quick-drying clothes. Getting moving first is more important than anything else.

A while ago, I accompanied a friend to the gym to apply for a membership card. I met a little boy who had just entered college. On the first day, he copied a professional player’s differentiated training chart and deadlifted with a barbell heavier than his own weight. At that time, his waist was twisted. He was helped by the coach to the hospital. I never saw him again. The annual membership card worth several thousand dollars was wasted. Many people always fall into the misunderstanding that "the harder they practice, the better the effect" when they first start working out. In fact, this is not necessary. If you just start practicing at home, you don't need to follow the bloggers to do high-intensity fat-burning exercises for 40 to 50 minutes. Even if you take 10 minutes every day to do a few sets of kneeling push-ups and free-hand squats, it is better to let your body adapt to the state of exercise first than anything else.

There is a lot of debate on the Internet now about whether newbies should practice compound movements or split training. In fact, both sides are reasonable. If you can only spare 2 or 3 days a week to exercise, spend 40 to 50 minutes each time doing squats, push-ups, pull-ups (or advanced pull-ups with elastic bands) ) If these compound movements are practiced well, the efficiency of building muscle and burning fat will be higher; if you can devote more than 5 days a week to the gym and want to quickly shape a certain part, it is absolutely fine to do the chest, shoulders, back, legs and arms separately. There is no need to hold on to a certain method as the truth.

Many working friends around me always say that they don’t have time to exercise. In fact, you really don’t need to squeeze in a lot of time. You can get off the subway two stops early from work and walk home. Don’t lie down on your phone during lunch break. Stand and do a few sets of silent squats against the wall. They are all effective exercises. They are better than lying at home and collecting dozens of fitness videos without clicking on any of them. Don't be too harsh on yourself when it comes to eating. Don't just eat boiled chicken breasts and broccoli. You are already tired from work. If you eat too little, you will have to eat hot pot and barbecue in revenge within two days, which will make you more likely to gain weight. Eat normally, order less takeaways that are heavy in sugar and oil twice, and change your favorite milk tea from one cup a day to two cups a week. Slowly adjusting it will be enough for a newbie. Oh, and sleep. Don't stay up until one or two o'clock to check your phone and get up for morning exercises the next day. When you don't sleep enough, your muscles can't keep up with recovery, and your training state is poor and you can easily sprain your legs and waist. It's completely putting the cart before the horse. Guaranteeing about 7 hours of sleep a day is much more useful than practicing for half an hour more.

You don’t have to worry about looking at the scale every day. I once had a student whose weight did not change at all after three weeks of training, but his pants were a whole size loose. The weight fluctuation is greatly affected by drinking water, eating, and defecation. It is better to take a front and side photo of him wearing tight clothes before fitness. After a month of comparison, the changes are much more intuitive than the numbers on the scale, and it is easier to have the motivation to stick to it.