Today, I will quickly answer the questions and explain the 6 small questions that are frequently asked. 
1. I train for seven days a week, how can I not effectively increase my muscles / reduce fat?
Sincerely, let yourself take a break. Muscle growth must be adequately restored before it can be achieved. You are too tired to let it fatigue, not only can not promote protein synthesis, but also the risk of muscle loss and overtraining. . And very few people can guarantee the quality of each training while maintaining the ultra-high training frequency.
The same is true for fat loss. Many people do not only carry out strength training, but also must cooperate with aerobic training with a low frequency and a small amount. It’s already difficult to exercise in the absence of calories. You are forced to give yourself so much training pressure, which will lead to a continuous increase in cortisol levels. It will become more difficult not only to consume fat, but also very much. It is easy to cause muscle loss. This way, even if you persist, it really reduces, and the overall body and health level is worrying.
Instead of six or seven times a week, the quality of the accomplishment is generally the same as that of the dog training. It's better to adjust it to 4-5 times a week , but every time you can energetically go all out, it will bring you more benefits.
It’s hard to get a successful result by pushing yourself with chicken blood.
2. My arm is too thin, it is not proportional to the big arm. It is difficult to see.
Because our arm is involved in most of the training exercises, not everyone needs to arrange a separate grip or arm training. However, there will always be some trainers whose lager development lags behind. So the first thing you need to solve is not to rely too much on the booster belt when doing shrug, deadlift and back training.
This is a problem that beginners can easily make. They always feel that they are fully armed to train. If you wear a power belt, you don’t let go. You can use it every time you do it. This will severely limit your grip and arm. The development of muscle groups, and it is also possible for you to use the weight that can not be well controlled, affecting the overall training effect. So try to reduce the use of the power belt, and then you can try to add various forms of forehand or back wrist curls in the training.
Since the arm training recovery is faster, you can practice after the back or arm training, and arrange the targeted arm training at the end of any training day without affecting the overall training.
3. I need to lose fat but always feel irresistible hunger from time to time, especially at night.
How to make yourself as thin as possible is the eternal topic of fat loss. First of all, if your food choice is reasonable, a lot of coarse grains, a lot of vegetables, a lot of high-quality protein and a lot of water, and the heat window is not too big, then your hunger all day is not very strong.
If you are so strong that you want to die, then your overall diet must be problematic.
However, we can still understand the heart that wants to eat from time to time. At this time, I personally think that the best solution is to drink a spoonful of protein powder, protein powder contains enough protein to make you more full of satiety. The food heat-generating effect of protein is also the most significant, the calories are lower, and it is often sweeter, which is an excellent choice to fill the appetite. If there is no protein powder, then according to this logic, choose to eat lean meat and shrimp eggs with higher protein content, and add more water should help you through the storm.
4. My calf is too thin, how to effectively thicken
The calf may be the most talented body part, and the person with thin legs may try to train all kinds of calves seven times a week, which may not be comparable to those who do not do any targeted calf training but are born with thick legs.
But this doesn't mean you have to give up hope. If you really want to try to get the calf to catch your thigh and make your proportions look more coordinated, then you can try to put the calf training in the front position. get on.
At the same time, try different training exercises, forms and angles. It is possible to use a high number of short intervals to pursue the pumping feeling, or to use a medium and large weight, and to do the conventional four groups of eight times. But be sure to pay attention to the action, each time you want to be in place, the complete contraction stimulation can bring you more help.
5. I don't have that much money. I can't get rid of those supplements on the market. What should I do?
With regard to supplements, you only need to have money and then want to use it. You can buy it. You can use more than a dozen supplements a day, but that doesn't mean you will definitely practice well.
And if you don't have an economic budget in this area, then you should have a good understanding of the relevant knowledge of supplements, choose a more cost-effective, and more likely to help you to buy, under the premise of a basic diet, even if not Using supplements will not materially affect your fitness outcomes.
6. I have a strong soreness in my lower back when I do hard squats. What is going on?
First of all, as the two movements with a high degree of participation in the lower back, it is very normal to feel soreness in the squat and deadlift training and after training. Even if this soreness exceeds the irritating sensation of your lower extremities, it does not necessarily mean that you are injured or have problems, as it may be that your lower back is weaker than the lower extremities.
However, this does not mean that you must have no problem, you can try to let the people around you take pictures of the training, then you can carefully check whether the action is done or let the experienced driver help The way to check your posture, or the simplest and most conservative way is to lower your training weight and focus more on the lower limbs.
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