坚持健身房健身一年能练出效果吗？英文双语对照

对于健身，我完全是自学成才，无人指导，刚开始几年走了弯路，手腕也受伤了，肩膀也受过伤，如今四五个年头过去了，也有一点点心得。从最开始108斤的瘦子，到现在150斤的“胖子”，对于增肌（重）我还算是有经验的。下面针对题主的情况啰嗦两句。

1、健身是一门科学！健身是一门科学！健身是一门科学！

这一条是让你正确认识、对待健身。

与其说健身是一项运动，我更愿意把它看成是一门科学。不要把他想的很简单，如果大家去健身房举举铁就能长肌肉，那么满大街都是肌肉男。实际上，要想增肌需要懂很多知识，不排除健身初期增肌快，我刚健身两年就长到130斤。但是之后两年一直没长，毕业两年又长到150斤，肌肉维度有增大，也开始发福了。我想要说的是，如果你现在觉得进步慢，除非你体质不行（这一点几率很小很小，我就是从瘦子练起的），最重要的还是你不懂健身。所以，多去学习健身知识吧，多看看各论坛的精华帖，推荐：健美吧（我逛的最多的），大斌网、肌肉工程网；微信关注“小铁馆”或者新浪微博关注“戴帽子的ace”，他讲的视频挺好的。如果你很热爱健身，网上买本《施瓦辛格健身全书》，这本书对于健身人士来说值得拥有。

健美必读的32条法则短期内你可能学不全健身知识，这有总结性的32条法则，牢记！

2、健身的时间单位是年，不是月！是年！是年！

这一条是让你静下心来，磨练心志。

我见过很多人想锻炼几个月就见效果的，不要怪我说话难听，这种人太浮躁，急功近利，不会有进步的。健身初期长的快，但是越往后长的越慢，一年也长不了几斤肉的。所以建议题主不要急躁，如果你真正爱好健身，多去研究，坚持下去，时间久了自然会见效的。

3、上重量！多吃！多睡！

你锻炼三个月是不是用的同样的重量？增肌是伴随着力量的增长的，所以，不要一味的用一个重量训练，要循序渐进，不断的挑战新的重量。不要用同一个动作，可以每隔一个月换一下健身动作。健身人士一定要多吃饭，少量多餐，碳水要多，蛋白质要多。健身完这一顿跟第二天早晨的那一顿最关键，健身完光吃蛋白粉是不够的，要掺点葡萄糖（单糖），还要吃点馒头、麦片等多糖，为的是补充被消耗的肌糖原。第二天早晨起来可以稍微 喝点蛋白粉+葡萄糖，然后吃面包跟鸡蛋。平时饿了就吃，多喝水促进新陈代谢，其他正餐比普通人多吃点就行，我以前一天都吃六顿的。另外不要空腹健身！晚上别熬夜，身体恢复都是在晚上进行的，熬夜是健身的大忌！

以上是健身五六年人士的心得，全是自己的总结，如有雷同纯属巧合。

To fitness, I am self-study grow into useful timber completely, nobody are directive, just began a few years to take roundabout way, the artifice also got hurt, shoulder also has sufferred an injury, 45 year went nowadays, also have little result. From most a thin person that begins 108 jins, to now 150 jins " fatso " , to adding muscle (heavy) I still am those who have experience. The problem is aimed at below advocate circumstance Suo two.

1, fitness is a science! Fitness is a science! Fitness is a science!

This one is to make you correct understanding, treat fitness.

Say with its fitness is a motion, I am willing to regard it as more a science. What do not think him is very simple, if everybody goes,gym is lifted lift iron to be able to grow muscle, so full ave is muscle male. Actually, want to add flesh to need to know a lot of knowledge, do not eliminate gymnastical initial stage to add muscle fast, my energetic body grows 130 jins two years. But later did not grow two years all the time, graduation grows 150 jins two years again, muscle dimension is spent have increase, also begin grow stout. What I want to say is, if you feel progress is slow now, unless your constitution is no good (this odds is very small very small, I rise from practice of a thin person namely) , the most important still is you do not know fitness. So, go learning gymnastical knowledge more, see the elite card of each forum more, recommend: Strong and handsome (I ramble most) , big Bin net, muscle project net; Small letter pays close attention to " small iron house " or sina small gain pays close attention to " the Ace that wears a hat " , the video that he tells is quite good. If you very have deep love for fitness, buy on the net this " whole book of fitness of Shi Waxin case " , this book is worth to have to gymnastical personage.

Strong and handsome 32 law that read surely are short-term inside you may learn knowledge of not complete fitness, this has 32 law that summarize a gender, remember well!

2, gymnastical quantum of time is year, not be a month! Be year! Be year!

This one is to make you static leave a heart, annals of harden oneself heart.

I had seen a lot of people want to exercise a few months to see the effect, do not blame me conversation is offensive, this kind of person is too blundering, eager for quick success and instant benefit, won't have progress. What gymnastical initial stage grows is fast, but those who jump over in the future to grow is slower, also cannot grow a few jins of flesh one year. So the proposal is inscribed advocate not impatient, if you like fitness truly, go considering more, hold on, time became long interview effect naturally.

3, go up weight! Eat more! Sleep more!

Is you exercise 3 months used equal weight? Adding muscle is the growth that accompanying force, so, not blindly train with a weight, want successive, challenge new weight ceaselessly. Do not use same a movement, can a month changes every other gymnastical movement. Gymnastical personage must have a meal more, a few much food, carbolic water wants much, protein wants much. Fitness is over this to follow the following day one that in the morning is the most crucial, it is insufficient that fitness is over to have albumen white solely, dextrose of dot wanting mix into (monose) , eat the polysaccharide such as bit of steamed bread, cornmeal even, for the sake of the flesh glycogen that complement is used up. Rise in the morning the following day can drink the whitening that nod an egg a little + dextrose, eat biscuit to follow an egg next. hungry at ordinary times eat, drink water to promote metabolism more, other and prandial eat a dot to go more than Everyman, I eat one day 6 times before. Do not want hollow fitness additionally! Do not stay up late in the evening, the body restores undertake in the late evening, staying up late is big fear of fitness!

Above is fitness 56 years the personage's result, it is oneself summary completely, if have duplicate pure belong to coincidence.