What is the relationship between male fitness and muscle gain

Don't believe the nonsense that "men will definitely gain muscle as long as they exercise." The essence of the two is a "trigger-feedback" correspondence - fitness that conforms to the logic of muscle gain is a necessary prerequisite for muscle gain, but practicing blindly will not only fail to grow muscles, but may also cause muscle loss and joint damage.

I recently took care of a little brother who just graduated. He went to the gym every day for two months. He ran 5 kilometers every time and then touched the equipment one by one. After training, he always went to eat barbecue and drink cold beer with his friends. He didn't go to bed until one or two o'clock. In the end, he lost 3 pounds and his arm circumference shrank by 0.5cm. He asked with a sad face. Am I born with no talent? I looked through his training records and found out that he spent half the time on the leg training day scrolling through his mobile phone. He did not even squat weights equal to his own body weight. He relied entirely on his arms for chest presses, which meant that he did not give his muscles enough resistance stimulation. In addition, he built more muscles every day than he spent on training. It is strange that he can gain weight.

Nowadays, there are always people arguing on the Internet whether "training is more important or eating is more important." They say that if you practice enough, you can build muscles casually, and some say that eating is the core and training is only an auxiliary. In fact, the conclusions are really different at different stages. During the novice welfare period, as long as you can give the basic muscles With resistance stimulation, even if you eat less protein and sleep later, you can gain 2-3 pounds of lean body mass in the first three months. If you have practiced for a year or two and reached the bottleneck period, if you are 10g short of protein or sleep half an hour less, you may be stuck for two months. There is really no absolute right or wrong.

To put it bluntly, building muscle is just like raising succulents. Fitness means you expose it to the sun. It needs to be exposed to the sun for enough time and in the right wavelength range. It cannot be exposed to the sun or not enough. Nutrition means that you water and fertilize it. If there are more rotten roots, there will be less wilting. Recovery means that you always take them out to look at the roots. You have to give it time to grow slowly. If you put it out in the sun every day and forget to water, the succulent must not dry out?

Some people also say that men are born with higher testosterone and can build muscle better than women. This is indeed true, but it is not absolute. For boys with a body fat rate of more than 30%, the excess fat will convert testosterone into estradiol. Not to mention building muscle, the muscle may be lost faster than it is gained during training. Instead, you must first reduce body fat to a reasonable range, and then slowly add weight and capacity, so that the muscle building efficiency can be improved.

I have been practicing for almost five years and have encountered countless pitfalls. The biggest feeling is that the relationship between the two is not too complicated and does not take it for granted. When practicing, be calm and look for the feeling of exertion. When eating, calculate the approximate protein and calories, and sleep for 7 hours. It is more effective than any fancy training method.