Scientific fitness nutrition maximizes your workout results.

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When it comes to nutrition, ensure that the calories consumed in each meal are less than those burned during exercise. The results of building muscle and reducing fat will be clearly visible. Do you truly understand the key points of a scientifically sound fitness diet?

01 Scientifically Control Calorie Intake

When we talk about fitness and muscle building, we’re essentially referring to expanding our muscle dimensions through equipment-based workouts. For muscle-building training, it’s crucial to pay close attention to daily dietary habits and promptly replenish the nutrients and energy required during workouts. During muscle-building phases, daily caloric intake should exceed that of the average person by 10%. For individuals with naturally lean physiques aiming to build muscle, caloric intake should be increased by 15% above average levels. This ensures sufficient energy to meet the body’s demands during exercise, leading to enhanced muscle strength and definition, ultimately revealing well-defined muscle contours.

02 Moderately increase protein intake

To achieve healthy and rapid muscle growth in a short period, adequate protein intake is essential, especially during muscle-building training. Reduce fat intake while significantly increasing consumption of high-protein foods. Adult trainees should aim for approximately 2 grams of protein per kilogram of body weight daily. Don’t neglect other essential nutrients like iron, zinc, vitamins, and carbohydrates, which are vital for the body’s energy needs.

During meals, incorporate dishes like chicken breast, fish, shrimp, and eggs to provide your body with protein from multiple sources. It’s important to remind many trainees that consuming high-protein foods both before and after workouts is crucial. This not only supplies effective nutrients for muscle growth but also aids in post-workout muscle recovery.

03 Eat smaller meals more frequently to meet your training energy needs.

Therefore, during fitness training—especially muscle-building workouts—it’s most effective for trainees to increase their daily meal frequency to five meals. Consuming specific amounts of food at designated times—breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner—not only aids digestion and nutrient absorption but also ensures adequate calorie and protein intake for training. When individuals engage in daily, uninterrupted fitness routines, they continuously burn calories. Achieving a balance between calorie intake and expenditure is when the effects of muscle-building and fat-reducing training become apparent.

04 Optimize the Quality of Fat Intake

Scientific fitness training can help individuals reduce body fat and build muscle during workouts. However, this doesn’t mean avoiding all fatty foods during training. Different foods contain varying qualities of fat, and selecting those with higher-quality fats is key to a balanced diet. For instance, cream and chocolate contain inferior fats that offer no benefit for muscle growth, while foods like avocados and nuts are rich in high-quality fats. Therefore, consuming foods high in quality fats before and after muscle-building workouts significantly aids fitness training.

Scientific fitness training is inseparable from proper nutrition. A well-planned diet provides trainees with optimal conditions for exercise, enabling them to gradually convert the calories and protein consumed into muscle through effective workouts. This process helps reduce body fat and increase muscle mass.

Feeling sluggish in your golden years? Here are some smart solutions to help you feel better!

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By middle age and beyond, many people experience these sensations: aching waists, back pain, leg cramps. Want to go for a run? After just a few steps, your whole body feels drained, your throat parched. Within minutes, your body feels twice as heavy… Once upon a time, you were young and strong, full of vigor. Why have you become frail and helpless, like elderly men and women who can barely lift a chicken?

01Causes of Fatigue in the Elderly

First, let’s explore why older adults experience physical weakness.

1. Osteoporosis. As age increases, weakened digestive function leads to insufficient intake and absorption of various nutrients. Declining sexual function and reduced secretion of sex hormones also contribute. Additionally, most seniors engage in minimal physical activity, rarely participate in outdoor exercise, and have low metabolic rates—all factors that contribute to osteoporosis.

2. Sarcopenia, or muscle loss, causes diminished muscle strength.

3. Various health conditions like iron-deficiency anemia, diabetes, and atherosclerosis can trigger physical discomfort. These ailments are common companions for middle-aged and elderly individuals, easily acquired with carelessness.

When facing physical weakness, most seniors turn to medical treatment. If there’s a clear underlying illness, seeking medical care is the first priority. Of course, moderate exercise is also essential. Only through physical activity can bodily functions be strengthened, reducing reliance on medication alone. Incorporating some basic, simple exercises can also help improve physical weakness quickly and sustainably.

02 Functional Strength — Upper Body Push

So, what exercise method can effectively improve fatigue? This exercise, called the “Upper Body Push,” is a functional strength training pattern.

Primary Equipment: Kettlebell.

Difficulty Level: L4.

Duration: 15 minutes.

Calories Burned: 160 kcal.

Note: This L4-level class is suitable for seniors practicing at home or in a studio.

 

Movement 1: Supine Single-Arm Kettlebell Bench Press

Instructions: Lie flat on a mat with legs bent at natural angles. Hold the kettlebell in one hand and press upward. Exhale as you lift the kettlebell until your arm is fully extended. Inhale as you lower the kettlebell back to your chest. Alternate arms and repeat for 5 minutes.

Action 2: Single-Knee Kettlebell Push Press

Action Instructions: Kneel on one knee and push the kettlebell upward with one hand. Exhale as you press upward until your arm is fully extended; inhale as you bring the kettlebell back to your chest. Alternate hands and repeat the exercise for 5 minutes.

Action 3: Kettlebell Walk with Reverse Grip

Action Instructions: Stand naturally with arms raised, elbows bent at 90 degrees, holding the kettlebell in reverse grip. Walk forward while keeping arms stable and breathing naturally. Alternate hands and repeat for 5 minutes.

Friendly Reminder

1. During training, you may experience mild shortness of breath, along with a stretching sensation and soreness in the relevant muscles. These are all normal phenomena. If the exercise feels too challenging, reduce the frequency and adjust the pace according to your physical capabilities.

2. It is recommended to train 40 minutes after meals. Always prioritize avoiding pain or discomfort during the workout. If you experience any pain or discomfort, stop training immediately and consult a professional.

What to Eat After Working Late: How to Enjoy Late-Night Snacks Healthily

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For those working overtime, the late-night snack period serves as essential nutritional support during intense work. Of course, since the body’s metabolism slows down at night, it’s important not to overeat during this time—otherwise, it can easily lead to stomach ulcers or contribute to weight gain. Therefore, healthy late-night meals deserve our attention as night owls. A scientifically balanced diet is the top priority. So, what should you eat when pulling all-nighters?

01 Supplement with high-quality protein

Protein is one of the essential nutrients our bodies need and is crucial for maintaining bodily functions. Staying up late disrupts sleep patterns, hinders brain recovery, and often leaves us feeling mentally drained. High-quality protein can help replenish the brain’s energy reserves. This is especially important for those who frequently stay up late, as their brains endure greater strain. Therefore, incorporating high-quality protein into our diet can serve as a healthy snack option. Examples include beef, lean meats, fish, shrimp, and soy products—all rich sources of premium protein.

02 Supplement water-soluble vitamins

Vitamins are also essential nutrients for the human body, categorized into water-soluble and fat-soluble types. Water-soluble vitamins can be excreted from the body through bodily fluids such as urine and sweat. During late-night work sessions, vitamin consumption increases significantly, necessitating timely replenishment. Since water-soluble vitamins cannot be synthesized by the body, they must be obtained through food. Simply put, fruits and vegetables contain abundant water-soluble vitamins. For instance, vitamin A effectively protects our eyes, particularly beneficial for those working overtime who often experience eye strain. Additionally, vitamin C boosts immunity and safeguards skin health. Therefore, incorporating more fruits and vegetables into healthy snacks is advisable.

03 Replenish adequate fluids

Water is essential for maintaining normal bodily functions. Whether you stay up late or not, you should drink an adequate amount of water. The recommended daily water intake for an adult is 1500-2000 milliliters, referring solely to plain water. Beverages like coffee, strong tea, and milk tea can foster dependency and, over time, take a toll on the body. If you must consume them, opt for unsweetened coffee without cream or choose sugar-free drinks. Sugar not burned off during the night converts to fat, contributing to weight gain. Although late-night work consumes significant energy, “overtime weight gain” is a common phenomenon. Therefore, when hydrating, prioritize plain water or mineral water.

04 Avoid high-calorie foods as much as possible.

As mentioned earlier, the body’s metabolic rate slows down at night. However, due to physical demands, people often crave high-calorie foods during this time. Consuming fried or high-sugar foods can easily lead to excessive calorie intake, contributing to obesity while also raising cholesterol levels. This can trigger a cascade of chronic diseases such as diabetes and cardiovascular disorders. Limit consumption of fried chicken, potato chips, and similar items. Opt for high-quality nuts as a healthier snack alternative. Avoid highly processed, sugar-laden snacks like candies and processed sausages, choosing fresh fruits instead. A word of caution: while nuts are exceptionally nutrient-dense, portion control is essential. Excessive consumption can lead to excessive fat intake and contribute to weight gain.

Though pulling all-nighters isn’t the life we aspire to, reality forces us to bow our heads and work tirelessly. Therefore, we must place even greater emphasis on daily exercise and nutritional supplementation. Whenever possible, avoid choosing to work late into the night.

Low-fat, filling foods you can enjoy during fat-loss periods

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Do you also struggle with this dilemma? You worry about eating too many grains, yet there are so many vegetable options to choose from. But when you end up eating the same few dishes over and over, they start to taste bland, and you just can’t stick with it. Today, I’d like to share some nutritional insights about grains and vegetables with you.

01 How Much Do You Know About Combining Whole Grains and Refined Grains in Your Diet?

According to dietary guidelines, a diverse diet with grains as the staple is recommended. Daily intake of staple foods should be 250–400g. For a healthier diet, this should include 50–150g of whole grains and legumes, plus 50–100g of tubers.

Refined carbohydrates like white rice and white bread lose many nutrients during processing. They are rapidly digested by the body, easily causing blood sugar fluctuations and fat storage. These are typically high-GI carbohydrates (also known as simple carbs). For fat loss, it’s better to combine low-GI carbohydrates (also known as complex carbs) as staples. Complex carbs contain abundant dietary fiber that slows gastric emptying, delays blood sugar spikes, and increases satiety—making them ideal for those aiming to reduce body fat. Recommended low-GI staples include:

 

(1) Lotus Root

Lotus root is exceptionally high in fiber and very low in calories. It aids digestion, alleviates diarrhea, stimulates appetite, and clears heat. As a root vegetable, it requires more calories to digest. Boiled lotus root makes an excellent staple for weight loss.

 

(2) Mixed Grain and Bean Rice

Whole grain and bean rice is nutrient-dense, rich in dietary fiber, resistant starch, minerals, vitamin B, and calcium. Consuming more whole grain rice helps improve blood sugar levels, maintain gut health, and regulate body fat to support weight management. Various beans (red beans, mung beans, kidney beans, etc.) are higher in carbohydrates and are recommended additions to your staple foods. However, limit consumption of soybeans, black beans, and green peas.

(3) Steamed Taro

Taro contains roughly half the calories of rice, yet it’s lower in calories, higher in fiber, and rich in trace minerals. As a starchy vegetable with a thick, creamy texture, it can be incorporated into main dishes during fat-loss periods to increase satiety and control appetite.

 

Given the complex and slow digestion process of complex carbohydrates, it’s recommended to consume them primarily at breakfast or lunch. These carbohydrates are less likely to be converted into fat by the body while providing sustained energy for up to 3 hours. Precisely because of this characteristic, it’s advisable to eat simple carbohydrates after exercise to quickly replenish energy, aid in muscle tissue repair, and minimize fat conversion.

 

In summary, whole grains offer diverse options: brown rice, oats, sweet potatoes, barley, buckwheat, corn, quinoa, beans, and more. Those aiming to lose weight or reduce body fat should consume at least two servings of staple foods per meal. It is advisable to chew thoroughly and slowly, stopping when you feel about one-third full as a guideline.

02 The Army of Fat-Burning Vegetables

The recommended vegetable intake per person per meal is 150g to 250g. There are quite a few vegetables that can help with fat loss—

 

(1) Celery

Often called “the fastest fat-absorbing vegetable.” Its high fiber content aids digestion. Drinking celery juice in summer replenishes potassium lost through sweating. Note: Celery must be boiled to reduce oxalic acid, which can cause kidney stones. Those with low blood pressure should avoid large amounts due to its hypotensive effect.

 

(2) Cucumber

A staple on dining tables and often enjoyed as a fruit-like snack, cucumber’s crisp texture makes it popular in cold salads and light meals. Those aiming to lose weight should incorporate it frequently, as it’s packed with B vitamins, vitamin C, and various trace minerals that boost metabolism. Even the cucumber peel is highly nutritious.

(3) Tomatoes

Tomatoes are low in calories and low in sugar. They’re perfect not only as part of a meal but also as a satisfying snack or appetizer. Packed with dietary fiber, pectin, and powerful antioxidants, eating just one tomato can leave you feeling pleasantly full.

 

If you find dishes taste bland with less oil but using more defeats the purpose of fat reduction, consider switching to a spray bottle for oil. Many vegetables can be boiled and then tossed with a splash of vinegar, soy sauce, and chili peppers for a refreshing cold salad.

Pregnancy Knee Pain? Learn These Tips for Relief

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As pregnancy progresses into its final stages, certain discomforts inevitably arise—such as knee pain. This discomfort makes it increasingly difficult for expectant mothers to move around, even making simple walks feel challenging.

01 Common Causes of Knee Pain During Pregnancy

1. Knee Synovitis

If the knee joint is sprained or overused, it may damage the synovial membrane on the joint surface, leading to significant fluid accumulation. Pregnant women may experience knee pain and swelling. Pain under the kneecap intensifies when actively extending the knee to its fullest extent, especially when performing knee extension exercises with resistance. Pain also significantly worsens during passive bending to the maximum range of motion.

 

2. Meniscus Injury

As a pregnant woman gains weight during pregnancy, the meniscus—the cartilage disc sandwiched between the two bones within the knee joint cavity—experiences increased compression. This makes the meniscus susceptible to injury during flexion and rotational movements.

 

3. Lumbar Disc Herniation

Weight gain during pregnancy shifts the body’s center of gravity forward, creating uneven stress distribution along the spine. This accelerates disc degeneration and increases susceptibility to lumbar disc herniation. Radiating pain may occur in the lower limbs. In rare cases, herniation of upper lumbar discs can cause knee pain.

4. Pregnancy and Lactation-Related Osteoporosis

During pregnancy and the postpartum period, expectant mothers experience increased calcium requirements. Insufficient calcium intake can lead to osteoporosis. Severe cases may cause knee joint pain.

02Methods for Relieving Knee Pain During Pregnancy

Mild knee pain typically poses no significant risk to the health of expectant mothers or their babies and generally requires no excessive concern. The following methods can help alleviate discomfort:

1. Adequate Rest
When early symptoms of pain arise, ensure the knee joint receives sufficient rest. Avoid any activities or postures that trigger discomfort.

 

2. Knee Massage and Physical Therapy

Physical therapy can effectively relieve mild knee discomfort. Applying heat locally with a warm towel for 30–60 minutes per session accelerates blood circulation around the knee and promotes the metabolism of inflammatory factors. Rapidly rubbing the area around the knee with both hands achieves similar results.

 

3. Calcium Supplementation

Calcium supplementation during pregnancy not only supports fetal bone development but also maintains maternal bone density, reducing joint crepitus. In early pregnancy, expectant mothers should consume 800mg of calcium daily. This requirement can be met by regularly eating calcium-rich foods like milk, dried fish, soy products, cheese, and seaweed, combined with adequate sun exposure.

 

4. Avoid Excessive Weight Gain During Pregnancy

Excessive weight gain during pregnancy should be avoided, as it increases strain on lower-body joints. For healthy expectant mothers, total weight gain throughout pregnancy should ideally be kept between 11.5–16 kg.

03 How to Prevent Knee Pain During Pregnancy

1. Avoid prolonged sitting or standing

Pregnant women should not maintain the same posture for more than 20 minutes, nor should they shift their body weight onto one leg for extended periods. This helps reduce strain on the knee joints.

2. Supplement calcium

Regularly consume calcium-rich foods such as milk, dried fish, soy products, cheese, and seaweed. After the second trimester, daily calcium intake should reach 1000mg. It is generally recommended to begin calcium supplements after 20 weeks of pregnancy and to get appropriate sun exposure.


3. Avoid Excessive Weight Gain During Pregnancy

While nutritional intake should increase during pregnancy, it’s crucial to manage your diet to prevent excessive weight gain. This helps avoid placing undue stress on the joints of your lower limbs.

4. Engage in Appropriate Exercise to Enhance Joint Stability

Under the guidance of a healthcare professional, expectant mothers can perform joint stability exercises. Strengthening the muscles surrounding various joints improves their overall stability.

 

Exercise 1: Supine Abdominal Breathing

Lie flat on a yoga mat with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale-exhale cycle completes one repetition.

Exercise 2: Side-Lying Diaphragmatic Breathing

Lie on your side on a yoga mat, with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale and exhale completes one cycle.

Exercise 3: Seated Abdominal Breathing

Sit on a stool or bedside. Place one hand on your chest and one hand on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest and allow your abdomen to slowly expand like an inflatable balloon. As you exhale through your mouth, gently contract your abdomen inward toward your navel and down toward the floor until all air is expelled. One full inhale and exhale completes one cycle.

 

What tests should be performed after an ankle fracture? How should recovery proceed after surgery?

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Ankle fractures are no minor matter. If not treated promptly or cared for properly, recovery can become significantly more difficult. In some cases, the fracture may not heal properly, leading to lifelong consequences. Therefore, if you suffer an ankle fracture, it’s best to go to the hospital immediately without delay. So, what kind of tests will you undergo once you arrive at the hospital?

01What tests should be performed after an ankle fracture?

Upon arrival at the hospital, the doctor will first conduct a brief physical examination to make an initial assessment. This involves observation and inquiry to determine if the affected area exhibits pain, the degree of swelling, and the presence of blisters, bruises, or discoloration, while also checking for any noticeable deformity. Next, the doctor will gently press the painful area to observe the patient’s response to pressure. They will also ask the patient to gently rotate the ankle to assess range of motion.

The patient will then be scheduled for an X-ray examination. This includes both an anteroposterior view of the ankle joint and an image taken with the ankle joint internally rotated 20 degrees. This assessment helps determine the extent of any ankle fracture and whether surgery is necessary. Some patients may also require a CT scan. The CT imaging provides a reliable basis for determining the surgical approach and guiding subsequent treatment.

02 Management of Patient Daily Living

1. Maintain a Healthy Living Environment

After returning home, ensure the patient’s room is well-ventilated and receives ample sunlight. Regularly change bedding and clothing to provide a clean living environment. This not only prevents infections but also promotes a positive mood, which aids in wound healing.

2. Pay Attention to Diet

During the early recovery phase for fracture patients, the diet should be very light. Focus on consuming vegetables, fruits, eggs, and dairy products. This approach not only provides essential nutrients but also helps prevent constipation.

For patients in the middle stage of fracture recovery, it is acceptable to moderately increase meat intake, but avoid excessive amounts to prevent constipation or excessive weight gain.

For patients in the later stage of fracture recovery, it is beneficial to consume more protein-rich foods such as shrimp, egg yolks, vegetables, and fruits, as these promote bone healing.

03How to Recover Through Exercise

Action 1: Single-Leg Step

Key Points: Perform this exercise in a standing position with your weight shifted forward. Step forward with the affected leg to support your body, shifting your weight onto the front leg while maintaining stability. Return to the starting position. Repeat this movement in 2 sets of 8 repetitions each.

Exercise 2: Single-Leg Stand

Key Points: Stand with arms crossed over chest. Keep legs relaxed. Slowly and tentatively shift weight onto the affected leg, then lift the unaffected leg while maintaining body stability. Repeat this exercise in 2 sets of 8 repetitions each.

Exercise 3: Wall Squat

Key Points: Stand with your back against a wall, arms crossed over your chest. Position your feet half a step away from the wall, leaning your body weight against it. Squat down while keeping your back flush with the wall. Inhale as you lower yourself, exhale as you rise. Keep knees aligned with toes to prevent knee joint strain. Repeat this exercise, performing 2 sets of 20 seconds each.

Perform these three exercises 40 minutes after meals, 2 to 3 times daily. Consistent practice significantly aids in healing after an ankle fracture.

HARISON Shines at the 2025 International Hotel Show!

HARISON Shines at the 2025 International Hotel Show! Fitness Technology Steals the Spotlight, Crowds Flock to the Booths

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On September 17, the highly anticipated 2025 International Hotel Show in Australia officially kicked off. At this annual grand event for the hotel industry, fitness equipment emerged as one of the major highlights. The fitness equipment section of the exhibition was particularly eye-catching—only two brands were admitted to the entire zone, and HARISON, with its strong presence of two booths, instantly became the center of attention. With powerful products and passionate service, HARISON set the atmosphere ablaze from the very start.

HARISON set the atmosphere ablaze from the very start.

Full Power: A Lively Atmosphere Ignites the Venue

As soon as the exhibition opened, the bustling energy at HARISON’s booth was impossible to miss, drawing wave after wave of attendees to stop by. Whether hotel purchasing managers, fitness facility planners, or industry partners, all were attracted to the equipment displays, eager to learn about the products and explore cooperation. The booths were filled with the sounds of staff explanations, customer discussions, and live equipment demonstrations, making HARISON one of the most popular areas in the entire venue.

Professional Presentations + Immersive Experience

From the very first moment of the show, staff members dressed in uniform stood beside the three core exhibits, warmly welcoming every visitor. Not only were they thoroughly familiar with product specifications and technical highlights, but they also connected them to real hotel scenarios—explaining in detail how the equipment could fit hotels of different sizes and meet the diverse fitness needs of guests.

Professional Presentations + Immersive Experience:

Lively explanations combined with hands-on demonstrations encouraged many hotel buyers and operators, who initially just passed by, to stop and engage. The booth was alive with the subtle sounds of equipment adjustments, the back-and-forth of client discussions with staff, and even on-the-spot inquiries about cooperation after trial sessions. The booth remained one of the hottest spots throughout the show.

Three Standout Products That Won Over the Crowd

Despite the constant flow of visitors, three products clearly stood out as crowd favorites:

G40 AI-Powered Strength Trainer – This machine blew people away with its smart functionality, showcasing how AI can make workouts more efficient and user-friendly.

HR-G30414 Smith Multi-Functional Trainer – A real space-saver, this all-in-one system answers the need for compact yet versatile hotel gym equipment. Its “full-body workout” capability impressed several clients so much that they asked about bulk purchasing on the spot.

T3800Track Treadmill – With its extra-wide running surface and adjustable incline, this treadmill caught the eye of every cardio enthusiast in the room

G40 AI-Powered Strength Trainer
HR-G30414 Smith Multi-Functional Trainer

HARISON clearly made a strong impression on Day 1 of the expo. If you’re at the event, don’t miss their booth #720 over the next few days — more exciting updates are likely on the way!

Eating this way, even skinny people can build muscle.

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Fitness has become one of the trends in today’s new lifestyle. Many people dream of developing strong muscles and a robust physique, aiming for both health and an attractive appearance. Even those who are lean aspire to build muscle and achieve a perfect physique—one that can protect themselves and others in moments of danger. So, how should one eat?

01 Choose foods high in protein

Muscles are composed of muscle fibers, and protein is essential for building muscle tissue. After working out, consuming protein aids in rapid muscle recovery and promotes muscle growth, making them thicker and more robust. When working out, we need to replenish various nutrients through a more scientific and healthier dietary structure. Protein expands dietary variety and enriches nutritional intake. It can be said that protein is an indispensable food for fitness. The optimal time to supplement protein is approximately 20 minutes after exercise. This not only aids muscle growth but also helps us recover from fatigue. Consuming protein at the right time can help achieve the best results.

02Building muscle also requires carbohydrates.

Carbohydrates provide energy for our bodies. Once ingested, they are converted into glycogen, which supplies energy to our bodies. Carbohydrates promote the secretion of growth hormones, aid muscle absorption of protein, and stimulate muscle growth. Additionally, carbohydrates increase testosterone levels, enhancing muscle development.

However, many dismiss carbohydrates’ importance for muscle growth, viewing them solely as a source of extra calories. In reality, muscle gain inherently requires a caloric surplus—more calories consumed than expended. During training, insufficient calorie intake creates a caloric deficit. The body then draws on protein reserves to fill this gap, leading to protein loss within the body and the breakdown of muscle proteins.

03Dietary fiber

Dietary fiber is rich in fatty acids, which can help prevent constipation and colorectal cancer. It aids digestion and absorption in the stomach, stimulates gastrointestinal motility, accelerates bowel movements, and reduces the time harmful substances in feces come into contact with the intestinal tract. Dietary fiber expands 200–300 times when hydrated, creating a strong feeling of fullness that reduces calorie intake. It also helps expel fats and sugars from the body along with waste, allowing you to stay satisfied without worrying about calories.

As the saying goes, if you’re skinny and want to build muscle, you first need to gain weight. Only then will your body provide sufficient calories during workouts to prevent protein loss and support muscle growth.

Swimming Beginners Must Read!

Swimming Beginners Must Read! A Minimalist Guide from Beginner to Pro

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For beginners learning to swim, the first step always starts with practicing breath-holding. Breath-holding is a required course in swimming lessons. To prevent developing a fear of water due to choking on water, we can begin by practicing in a basin filled with water.

01Basin Practice Method

First, take a deep breath and bravely submerge your face in the basin. If you’re afraid of choking on water, try slowly exhaling through your nose. As a beginner swimmer, dedicating just 15-30 minutes daily to breath-holding practice will yield noticeable progress in no time. Plus, the basin breath-holding method helps us acclimate to the aquatic environment. By the time we enter a pool or other real-water settings, we’ll have overcome any fear or anxiety about water, allowing us to dive into practical swimming drills much faster.

02Swimming Practice Methods

After mastering the face-down practice method, we can move on to pool breath-holding exercises. Before entering the shallow end of the pool, wet your body with pool water to acclimate to the temperature and avoid muscle cramps from sudden immersion in cold water.

Once prepared, enter the pool to begin practice. First, take a deep breath and slowly lower your body until the water covers your head. At this point, straighten your legs, sit on the pool floor, and experience the sensation of being underwater.

Many beginners, feeling nervous, instinctively exhale the air stored in their lungs, causing their bodies to sink. The solution is simple: just close your mouth tightly, pinch your nose, and try to blow air out. You’ll feel a sensation of pressure in your ears as the air rushes out, significantly reducing any discomfort.

Basin Practice Method

03Floating Practice Method

Once you’ve mastered the “breath-holding” skill, it’s time to move on to the next level and tackle the challenge. Level Two of swimming—floating.

Grab the pool edge with both hands, take a deep breath, submerge your head, lift your feet off the bottom, relax your body, and experience the sensation of floating in the water. After mastering the basic floating practice, try releasing your hands from the pool edge and relax your body into a starfish-like position floating in the water. Students can practice floating either face-down or face-up in the water. After mastering the “floating” skill, to help improve body position in the water, increase buoyancy, and reduce resistance, we also need to learn the “streamlined” skill.

04Assembly Line Practice Method

First, we’ll practice the basic posture for the streamline position on land: hands clasped tightly behind your head; engage your core and stretch your body upward, feeling yourself elongate. At this point, you can ask your instructor or classmates to check your form, or use a mirror to self-assess. Only with proper execution can we effectively improve our swimming speed.

Once you’ve mastered the correct basic posture, you can move to the water for practice. Push off the pool wall with your legs, glide forward for a distance, then tighten your core to keep your body extended. Experience the sensation of “gliding through the water.”

wimming Practice Methods

In summary, beginners should master three fundamental steps: breath control, floating, and the swimming stroke. Without proficiency in these three essential swimming skills, it is difficult to learn how to swim.

Understand the Key Elements of Muscle-Building Training to Double Your Muscle-Growth Results

Understand the Key Elements of Muscle-Building Training to Double Your Muscle-Growth Results

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Master concentric, eccentric, and isometric contractions to maximize muscle growth, enhance strength, and accelerate results with efficient, targeted training for all experience levels.

Now let’s talk about the basic elements of muscle-building training. What are these basic elements? They include things like how much weight to use during a muscle-building workout, how many sets to do, how to rest between sets, and how to schedule the training frequency. For muscle growth, training movements are the foundation, while the way you train is the core. The best way to arrange a muscle-building training program also depends on whether the person is a beginner or an experienced trainee—since their starting points differ, the recommendations will vary too.

A beginner refers to someone who has never trained at all and has no experience with any form of strength training.
An intermediate trainee is typically a person who has undergone systematic training for at least 6 to 8 months, with noticeable improvements in both muscle strength and muscle mass.
An advanced trainee generally refers to someone who has engaged in systematic training for at least one year or more, and has achieved a considerable level of improvement in both muscle strength and muscle circumference.

01Key Element of Muscle-Building Training: Muscle Contraction Methods

What is meant by “muscle contraction methods”? There are three main types of muscle contractions relevant to muscle-building training: concentric contraction, eccentric contraction, and isometric contraction.

 

When a person picks up a cup from a table and brings it to their mouth, the biceps brachii (upper arm muscle) undergoes concentric contraction during the “picking up” phase. Whether we use a barbell, dumbbell, or machine for training, as long as the weight (e.g., dumbbell plate) is moving upward, the muscle group being trained is performing a concentric contraction.

 

Eccentric contraction is the opposite of concentric contraction—it occurs when the muscle lengthens. For example, when placing the cup back on the table, the biceps brachii engages in eccentric contraction. During muscle-building training, the phase where the weight moves downward involves the trained muscle group performing eccentric contraction.

 

Isometric contraction happens when the muscle exerts force to keep a weight from moving up or down. A common example is the plank exercise, where many muscles are in isometric contraction. In this case, the muscles are working hard, but there is no visible movement of the body—it is a static state.
Key Elements of Muscle-Building Training
That is what concentric, eccentric, and isometric contractions mean. Of course, during training, the simplest way to tell them apart is by observing the movement trajectory of the weight: when the weight moves upward, the muscle (or group of muscles) generating force is undergoing concentric contraction; when the weight moves downward, the force-generating muscle (or group of muscles) is performing eccentric contraction; and when the weight remains suspended and stationary, the muscle is in isometric contraction.

02The Relationship Between Muscle Contraction Methods and Muscle-Building Training

So what is the relationship between muscle contraction methods and muscle-building training? Understanding these methods reveals that eccentric contraction is more effective for muscle growth.

 

For beginners, there is only one key point to focus on: during training, you must ensure that your exercise movements include an eccentric contraction phase. Prioritize eccentric contraction in your training, and it will suffice to guarantee that every exercise movement incorporates an eccentric contraction process.

 

For intermediate or advanced trainees, how should we emphasize eccentric training? In general, there are two main methods.

 

  1. Increase resistance during the eccentric training phase

    Train with a slightly heavier weight than usual. When performing an eccentric contraction, the same muscle can generate greater contraction force than during a concentric contraction. In other words, you may not be able to lift a 20-kilogram dumbbell, but you can usually lower it.

muscle contraction methods

  1. Adopt Pure Eccentric Training

    Eliminate the concentric phase—have a spotter complete the entire concentric phase for you, while you only focus on performing the eccentric phase. It is important to note that this training method is suitable only for trainees with sufficient experience, and proper safety precautions must be in place.

 

Veteran muscle-building trainees should use heavier weights to complete the eccentric contraction process. The speed of eccentric contraction can be increased moderately, but it must still remain an eccentric contraction. Since the muscle force generated during eccentric contraction is far greater than that during concentric contraction, heavier loads should be used for pure eccentric training.

 

With an understanding of the above muscle-building knowledge, you will be able to build muscle faster and achieve twice the result with half the effort when putting it into practice.