饮食的核心:训练是短暂的,饮食却是长久地塑造你的体态,因此要学会如何进行有效的饮食管理。如何安全地“增加肌肉量”?一些热衷于健身的人希望增强肌肉,但他们错误地认为仅通过增加体重就能促进肌肉增长和提高肌肉量。体重主要由肌肉、骨骼、脂肪、水分和内脏器官组成,要想高效地“增加肌肉量”,关键在于调整身体中的脂肪与肌肉比例。此外,除了锻炼大型肌群外,还必须配以适当的饮食,因为控制脂肫含量同样重要,这是促进健康增长最好的方式。

关于锻炼原则

在运动中,我们应该优先选择大型肌群,并结合小型肌群(如胸部、大背部、二头、三头及三角形等)进行训练。大型 muscles include chest, back, shoulders, legs and core. During training, pay attention to the feeling of exercising and maintain muscle usage through complete contraction and exhaustion principles to achieve efficient muscle training.

For beginners, it is recommended to use fixed machines as the main equipment until you are familiar with posture and movement paths. Then you can incorporate dumbbells, barbells and other equipment into your workout routine.

Dietary Supplement Principles

In terms of diet, the three major nutrients should account for a daily intake percentage: carbohydrates 60%, proteins 25% and fats 15%. Carbohydrates are the primary source of energy for the body's normal operation. Choose complex carbohydrates from sources like grains, whole grains breads rice potatoes yams sweet potatoes corn beans vegetables etc. Complex carbohydrates mainly exist in starch foods such as wheat oats barley potato corn peas legumes etc

It's important to note that excess glucose will be converted into fat stored in the body so consumption must be controlled. Protein intake can come from eggs milk meat poultry nuts etc or opt for high protein powder supplements which have higher protein content than regular milk or meat products better absorption rate too

Fats should be consumed using plant-based oils instead of animal-based oils such as sunflower oil olive oil sesame oil almonds walnuts pumpkin seeds chia seeds flaxseeds avocado etc