The blogger’s answer only involves ordinary people, not professional players. For ordinary people, with the low level of effort of most people, it is far from the level of talent needed to fight for.
Again, my answer only involves ordinary people, not professional players. In professional competitions, talent determines the upper limit of players. And ordinary people basically can’t reach their upper limit.
1. The principle of muscle growth
First of all, I want to talk about the principle of muscle growth. I have a lot of this principle in a google search, but I have to talk about it here, because this thing is not clear first, and most of the problems cannot be discussed.
In fact, muscles are not grown during exercise.
During exercise, your training will destroy muscle fibres, and the protein supplement is used to replenish (repair) the damaged muscles. In the process of supplementing, the original muscle fibres will gradually grow larger, making you lose weight. Muscle fibres can bear more weight during this training. This is the basic principle of muscle growth.
So in fact, muscle growth is nothing more than two points, one is exercise, and the other is diet.
If a person does not exercise, the probability that she/he has strong muscles is 0%, unless he/she uses hormones such as steroids and testosterone. And for a person who only exercises but does not supplement enough protein, the possibility that he will have a lot of muscle is very slim.
2. The vast majority of insufficient exercise/lack of protein intake
First of all, even for people who exercise regularly, if don’t pay attention to muscle maintenance and protein intake, muscles are easily lost.
Generally, for people who need to gain muscle, it should be calculated according to the protein intake of 1kg body weight of 1.5~1.8g, and the protein content of 80kg body weight should be about 135g.
3. A lot of fitness misunderstandings
I think this is the most important factor besides lack of exercise.
1). Here are just a few: I believe that muscle growth will reduce physical flexibility and speed. ——This is the understanding of the people of the earth at the end of the 19th century and the beginning of the 20th century. It was denied after the 1950s. Most athletes need certain strength training, because the body’s endurance, explosive power, and speed increase are essential Can’t do without muscle growth. Only when the muscles are too strong, will the body speed be reduced. What is too strong? You can lift an object twice your weight before talking about this topic-of course, I don’t think you need to talk about this topic anymore at that time.
2). Think that muscles can be trained casually. ——»I don’t want to go to the gym. If I accidentally become a muscular man, I’ll be done.» Barabara…
Let me make an analogy. A person starts to learn tennis, but says to others, «I’m worried that I can play against Federer by practising casually», or «I plan to start learning to play table tennis, but I don’t want to participate in the Olympics,» it sounds like Don’t you think it’s ridiculous?
3). Can’t tell the difference between fat and muscle. ——»How to lose muscle? The arms are so thick and the legs are so thick and ugly» Barabara…
4). Think that running will increase calf muscles. ——»Recently, my calves have run out of muscles…» I’m telling you, it’s just congestion of the legs after exercise, causing the muscles to swell. After more than ten hours or a few days, the muscles will be reduced to the original state (after running Patting your thighs and calves vigorously can also speed up this process!!!)-Of course, long-term running will increase the calf muscles, because the nutrient absorption in this place will be better after congestion. But compared with the speed of losing fat, the speed of building muscles is much slower.
5). Don’t understand the difference between carbohydrate, fat and protein at all. Many people think that losing weight = a hunger strike. ——»I have a friend who only eats apples and lost 20 pounds a month.» Oh, I have heard countless miracles of this kind.
6). People with abdominal muscles will have stronger abdominal strength than those without abdominal muscles. ——Everyone has abdominal muscles, but the problem is that they are not exposed, and the exposure of the abdominal muscles is only related to body fat. The abdominal strength of the person with the absent abdominal muscles is not necessarily stronger than the person with the exposed abdominal muscles. The former may just be that the abdominal muscles are covered by fat. In short, if you want to show your abdominal muscles, you need to change the direction and reduce fat, rather than simply gaining muscle.
In the final analysis, we have learned all kinds of biological knowledge from textbooks, but we don’t know how to apply it in our lives. We don’t understand the physiological knowledge of the human body and the methods of exercise are inappropriate.
4. Let’s compare here
1). Americans have started systematic fitness very early.
For Americans, most of us have been in contact with gyms very early-this is still due to social and cultural factors. Generally, students who are popular in schools are usually good in sports, not geeks with good grades. Not much to talk about here. Don’t talk about a few years, in fact, as long as people who have practised in the gym systematically for a year are completely different from those who have not practised. A person starts to get involved in fitness at the age of 17. By the age of 20, although the body can’t be considered sturdy, it can be considered very, very strong. It is actually very common for Americans to start fitness exercises at the age of 15 or 6.
2). The long-term nature of the exercise.
In the movie «Mind Catcher», the protagonist and the psychologist are talking about fitness. The old psychologist said that he has long-term weightlifting (the Olympic weightlifting)-in fact, you will see it in American movies and TV shows. It was found that most of the old men inside were very strong, and there were very few elderly people with thin stature. This is entirely the result of their long-term exercise and focuses on the figure, rather than innate.
3). Put aside exercise, in terms of diet.
This is even more incomparable. Most Asians’ understanding of eggs still stays at «only one egg a day», and their understanding of protein powder still stays at «Eating too much will ruin the body» and «Eating too much hurts the kidneys.» «Up-this side effect on the body is completely exaggerated by several orders of magnitude (here to add: You can eat more egg whites, one or two egg yolks a day is enough, and don’t listen to me saying that protein powder has side effects on the body. If you are not too big, just eat randomly).
4). Atmosphere.
Gyms in developed countries can run for more than 5 years, and there is very little profitability. The entire industry is chaotic. Some gyms ran away after two years of opening. Many coaches are actually salespersons. For example, Chinese people like to go to the sports field or running on the street, but they don’t want to go to the gym.
5). Lack of fitness knowledge.
One point that should not be overlooked is. Even in our country’s university sports school or middle school sports school students, many do not have systematic fitness knowledge.
5. The notion of «muscle difficulty» without individual differences
This is an illusion.
Muscle training is not difficult due to individual differences, but muscle training itself is difficult, and it is much harder than losing weight.
1. Muscle growth is a long-term process.
A normal person can gain 0.23kg of muscle in one month, which is already the limit. (Data from «Fitness without Equipment») Learning as a metaphor, training muscles is like learning a new language. You can’t get a lot of improvement in a short period of time and often work hard but with no effect, but losing weight is like learning mathematics, as long as you are willing Trying hard to use the title sea tactics will definitely be rewarding if you use your skills.
2. There are a lot of things to pay attention to in the process of muscle gain. This is a skilful project.
For example, use differentiated training methods:
- For example, which action stimulates which muscle?
- For example, how to quickly break through the bottleneck period?
- For example, how to increase the latitude of the muscles?
- How to increase muscle endurance? How to increase muscle power and strength?
These are all you need to know.
3. More importantly, if the muscles are not practised, they will shrink.
The main component of muscle is protein. The basal metabolic rate of protein is several times that of fat. In the course of millions of years of evolution, food is still scarce. Humans have to adapt to nature at the least cost. Therefore, if muscles are not used, they will quickly disappear. It is the result of evolution because muscle tissue consumes more calories than all body tissues. In other words, it is like an army. The military expenditure is too large and the national treasury cannot bear it.
In the end, it is wrong to attribute everything to individual differences. Although there are indeed differences in genes, there is still the sentence, «With the low level of effort of the vast majority of people, it is impossible to fight for talent.»