If you can withstand 996 for ten years without burping, it means your physical condition is excellent, and you might be a fitness genius. It's a pity not to practice. Under 996 conditions, it's really difficult to arrange training and diet reasonably, which requires a certain level of theoretical knowledge and operational skills. Therefore, I created this small tutorial, mainly to chase hot topics, and secondly, I also hope to enable a portion of 996 people to successfully become lifelong trainers and dieters who think deeply.

IBig Idea

Under 996 conditions, the only obstacle is time, which is indeed a big and difficult one to overcome.

To overcome the fitness barrier under 996, you need to prepare three essential treasures: knowledge and technology, selectivity, and enough money.

Knowledge, Technology

I often tell people that about 80% of fitness and health knowledge is forSustainableservice, not directly related to effects, but time and energy are part of sustainability, in other words,Many people with knowledge and technology are capable of saving time and energy spent on fitness.The main idea is to make the most use ofutilizethese time-saving knowledge and technology.

Selectivity

In addition to utilizing knowledge and technology,balance, selection, and cost-effectivenessawareness is also crucial. If you are a 996, if you expect to execute a 90-minute training and diet method, you are dreaming. You should think about selectivity issues, such as 'Will I use a 60% effect with 2 hours of training and diet per week, or will I use an 80% effect with 4 hours of training per week?'

Mani

Get the best results with the least time and money – why not! For fat loss, the investment in money really has a big impact, primarily to save time and effort. So, prepare to spend a lot of money. However, it is obvious that as a 996, investing money in health will bring a very large return. A healthy body not only saves ICU fees but also allows you to… have ten more years of 996.

IIDiet Section

Below are some diet techniques that can help you save a lot of time when combined. However, if you are a beginner, you must know one thing: the effect, experience, and time consumed by diet are closely related tofamiliarityand familiarity is only cultivated through practice. It takes at least 3 months for a beginner to evolve into a seasoned dieter. Don't expect you to make delicious and accurate diet meals in a short time. You need to patiently cultivate familiarity.1. Concentrated Meal PrepMake food once a week, and make a week's worth of portions at once, and divide it up to save it. Besides saving time, this method has another benefit: it is extremely precise in terms of heat and nutrition, and the nutritional data for a week is completely stable. The downside is that the diet is monotonous. Monotonous diet actually feels more full, but the experience is often not very good. If the heat difference is too large or you are long-term abstinent from a certain food, it is easy to lead to overeating.

You can

flexibly

use the concentrated meal prep method. You don't necessarily have to fully plan a week's worth of meals at once. For example, you can only prepare protein and vegetable foods, and let other foods be ordered, or you can only prepare food for three days.2. Purchase Ready-Made or Semi-Finished ProductsBuy various vacuum-packed delicacies online, such as roasted chicken, braised beef, and internal organs. Stock them up in the company and at home. Open them and microwave them to cook. As long as you are willing to spend money, you can use this method to meet all protein needs. Protein foods are the two biggest difficulties in dieting. In addition to protein, there are also some semi-finished vegetable options, such as frozen vegetables, dehydrated vegetables, and canned Western pickles.

3. Emergency Vegetables

Eating plenty of vegetables every day is the second major difficulty in dieting. Vegetables are not as easy to store as protein foods, and there are also few semi-finished vegetable options. You can stock some easy-to-store emergency vegetables, such as tomatoes, cucumbers, and bell peppers. If you allow it in the company, it's best to eat vegetables during working hours, which can save a small amount of time (eating a large amount of vegetables during mealtime will increase mealtime).

4. Clear Data of Takeout Food

Some major food brands have easy-to-find heat and nutrition. You can fully utilize this. For example, KFC's original chicken without skin is a good protein source. Saibeliang 1-2 portions of clean meat (chicken breast ham or beef ham), combined with the seasonal vegetables you store, can create a diet with perfect composition and clear data.

Regarding takeout, you must not think stubbornly, don't rely on takeout to satisfy all needs. Generally, you need to supplement other foods you have prepared.

5. Protein Powder

If you have a mild fat loss or just don't want to lose fat, you can take a spoonful of protein powder every day. This can reduce the need to prepare some protein foods. Unless there is difficulty in gaining muscle, it is not recommended to use meal replacement powder, because it has a poor sense of satiety and a budget for heat, it is better to eat delicious junk food.

IIITraining Section

There are many time-saving techniques for strength training, and these techniques are based on a large amount of research evidence.

If you have not contacted the deformation master or 'evidence-based' training system, you might think that many of the techniques I am talking about are inconsistent with popular sayings. In this case, ignore the popular sayings and keep practicing.

In general, the more passionate and professional the fitness crowd is, the lower their

discrimination requirementsare, any method that can achieve benefits will be tried if it's not too cumbersome. As long as they have time and enthusiasm, they will practice relentlessly.However, for fitness enthusiasts with limited time and energy, it's crucial to eliminate erroneous statements. The more erroneous statements you

eliminatethe greater your training freedom and the ability to balance effects and time investment.

1. Use Extreme Training Frequency

The conventional new trainer's training schedule is usually three times a week, and mid-level is usually four times a week. As a 996, disregard the regular training schedule, even if this arrangement seems extreme and weird, it doesn't matter.For example, if you can't train on workdays, you can only train once a week on weekends, and this training can last for more than 4 hours. If you have the opportunity to train on workdays but can't spend too much time, you can train 6 times a week! Each time only train a small number of exercises and sets, and it takes half an hour!This arrangement seems extreme but can meet muscle gain needs. If you train 6 times a week, as long as the muscle groups don't train consecutively, the effect won't be fundamentally different from the conventional three times a week. Training only once a week, because of the capacity and fatigue, the effect will be reduced, but even at the worst, it can reach three training 60%-70% of the effect, and the cumulative effect over a long time will still make progress.

2. Use Fewer Isolation Movements

Reduce the number of isolation movements, and use as many

compound movements

as possible.For example, if you train chest press, don't just do triangular muscle front head and triceps. If you train rowing, don't just do triangular muscle back head and biceps. For beginners, as long as you have push, pull and a leg lift (women replace with hip bridge) and lateral raises, you can satisfy the needs of the entire muscle group. هفتم. Change Cardio for Daily Activities

Here, 'cardio' refers to activities to increase consumption, not to improve cardiopulmonary function.

This kind of cardio doesn't need to occupy gym time. If you want to improve consumption, just take more steps, take more toilets, as long as the number of steps is the same, there is no significant difference in consumption (the fat-burning heart rate is nonsense).

6. Replace Cardio with Daily ActivitiesHere, 'cardio' refers to activities to increase consumption, not to improve cardiopulmonary function.This kind of cardio doesn't need to occupy gym time. If you want to improve consumption, just take more steps, take more toilets, as long as the number of steps is the same, there is no significant difference in consumption (the fat-burning heart rate is nonsense).

7. Don't Take a Shower

Then, don't take a shower in the gym, unless you don't do cardio. If you don't do cardio, you generally won't sweat much, so just endure until evening.

If you don't take a shower at night, please ignore this item.The whole text is finished, wishing 996 people live peacefully and don't die from overwork.

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