If there are two women with the same height and a weight difference of 20 kg, if you want to choose who should exercise to gain muscle, our experience will choose the one with the higher weight.
But there is actually a mistake. People with thin bodies think that they don’t need to exercise to lose weight. Is this true?
Slender people need more exercise to build muscle
In the general concept, if you want to get rid of obesity, muscle training is as important as aerobic exercise. In other words, the driving force that makes people feel the need to exercise is to lose weight.
Desiring to be in better shape, or wanting to get rid of fat bodies, these are the reasons behind women’s participation in sports. But this group of people who consider themselves slender, think that they are not obese, so they don’t need to exercise. But what’s the problem with long-term lack of exercise? With the increase of age, it will decrease at a rate of 1% per year following the age of 30.
This makes people who do not think they need to exercise continue to lose muscles that are not much. What happens when this happens? When you get older, it is easy to suffer from Locomotive Syndrome due to insufficient muscles. It is not surprising that you will have difficulty even standing and walking, and you will often be bedridden.
Principles of building muscle
Compared with the plump people, it is more difficult for thinner friends to increase their muscles. First of all, women are at a disadvantage compared to men in increasing muscle, because male hormones are very helpful and can accelerate the process of muscle fiber thickening. Women who do not have this substance still have a difference in the same amount of training between men and women.
So what should women do if they want to increase muscle effectively? The first is to understand the mechanism of muscle growth, there are three principles to pay attention to: 1. The principle of overload. 2. The principle of gradualness. 3. The principle of continuity. Sounds vague right? Next, I will explain it to everyone individually!
1. The principle of overload
In the vernacular, it is necessary to exceed the load of daily life, so as to grow muscles. For example, for a person who carries a six-kilogram backpack every day, exercising with 500-gram dumbbells is as easy as drinking water. This level of exercise cannot be achieved!
In addition, if the same movement is performed for a long time, the body will adapt to complete it more efficiently, and there is no way to consume excess energy. If the exercise intensity is the same as usual or even lower, it will be difficult to see the effect for granted! To put it more clearly, you have to push yourself!
2. The principle of gradualness
It is to let the body gradually increase the load, not to increase too much in one breath, which will increase the risk of injury; training according to this principle, you may feel relaxed at the beginning, although it will increase a lot later, due to the previous accumulated training results, let you I feel that I am still within the load range, which is the importance of progression.
3. The principle of continuity
You don’t need to explain this, everyone knows that it is impossible to see the results immediately, and it is difficult to see the results with the mentality of fishing for three days and posting on the net for two days. Only by turning exercise into a habit and exercising persistently can you get closer to your goal.
As long as you can grasp these three basic principles, you will be able to enjoy the fun of gradually increasing your muscles, even if you are thinner, and even make your original body more beautiful and good-looking. No matter what clothes you wear, it will not be so difficult to choose clothes when you go out. What a taboo! Are you excited? Hurry up and change your clothes to exercise!
This article is reproduced from SuperFIT Extreme Body Shaping
