Here are some absolute basic rules for beginners by Coach Jochen at hand.
Muscle building tips: You should consider this as a beginner
Principle number 1 in training: strength training before endurance training
… and coordination before strength :-). Like to warm up for about 10-15 minutes with cardio exercises. However, you should not do long endurance exercises before strength training. Because this quickly leads to excessive fatigue. In concrete terms, this means:
Your energy stores are already emptied by the endurance load. This means that you have less energy available for the high-intensity loads during strength training, so that you cannot achieve the optimal training performance and therefore do not have the highest muscle gain.
in addition, the stabilizing core muscles in particular are already tired, so that a clean, stable movement is more difficult with the further exercises.
Cognitive freshness is what you need for an ideal interplay between nerve and muscles, so that you can optimally develop your performance during strength training
Better fat burning : If the energy or carbohydrate stores are already emptied by the strength training, the fat metabolism revs up faster and your body is forced to gain energy preferably from oxygen (aerobic) from fats
Absolute training beginners: go from easy to difficult
If you are untrained, do not immediately start with complex and physically demanding exercises. Exercise relatively isolated and controls your muscles in the first few weeks and then switch to more complex exercises.
Splits: Don’t forget leg day?
If you exercise three or more days a week, you should put in a hard “leg day”. Squats, leg extensors and leg curls are not enough training stimulus for cycling, playing football, etc.!
Movement execution: which “range of motion”?
In order to build strength and muscle, Jochen recommends not only training partial repetitions of the individual exercises, but working as far as possible over the entire “range of motion”. That means the commute should be as long as possible. The longer the way, the more work your muscle has to do – this gives you a good training stimulus.
Muscle Building Tips Diet: What Should I Eat? When do I eat carbohydrates, fats and protein?
In general it is important to eat “balanced”, ie you should not only eat skimmed curd: -). Jochen falls back on the old rule: “Eating like an emperor in the morning, like a king at noon and like a beggar in the evening”.
The principle behind it is simple. In order to be efficient for the day and your training session, you should consume plenty of carbohydrates in the morning . A breakfast could consist of oatmeal, yogurt, nuts, fruit and maybe some honey.
At lunchtime, the classic trio of protein (fish, meat, vegetable ..), carbohydrates (potatoes, cereals / rice ..) and lots of vegetables are on offer. Here you supply your body and especially your brain with the necessary carbohydrates for the requirements of the day. At the same time, you don’t pump too many carbohydrates into yourself through the protein and vegetable part.
In the evening it is recommended to eat as little carbohydrates as possible and to use a lot of vegetables and protein foods.
Further information on the subject:
Super compensation – with clever break design …
The six pillars of fitness
Understand basic endurance & quickly and effectively …
Pilates exercises for a slim body
Bodyweight Training – Exercises and Tips for …