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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

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.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

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.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Hardcore exercises like pull-ups do have a relatively high level of difficulty for beginners or inexperienced people. However, there is no difficulty that cannot be overcome! Learn to master the correct training methods, improve their core strength, through conscious, targeted training, enhance the arm and shoulder back muscle strength, can effectively solve the problem of pull-ups do not move.

01free hanging

The hang is the first position of the pull-up. When you are too weak to make a pull-up yet, then start with the easiest part of the exercise and break it down. Practice jumping up to grab the bar and then hang naturally with your body so you can work on your grip position and practice the feeling of hanging.

Specific action steps: first, arms straight upward, the body stays straight, head upward. Next, stand on your tiptoes, jump gently, and hold the bar with both hands at a distance slightly wider than your shoulders. Next, put the shoulder blades together, tighten the muscles of the arms, and the muscles of the back of the shoulders together, and not just rely on the strength of the hands grip. Hold the suspension for 30 seconds, then rest for a moment and practice again. Five reps for one set, five sets per day.

02Big jumps with pull-ups

When arms and shoulder strength are not enough to complete the entire pull-up force, you can train with the help of the legs jumping up to assist in completing the pull-up. The effect of this training is to complete the movement and simulate every detail in place, and at the same time use the jump to hedge their own weight, reducing the difficulty of the movement. Specific action steps are: first, hands up, placed under the side of the bar, to maintain the preparatory position of the grip. Then, bend your knees on tiptoe, jump, grab the bar with both hands, use the inertia of the body upward, arms and shoulders and back to pull down hard, pull the body to continue upward, the head over the bar, to complete the whole pull-up action, and then the body back down, back to the original state. Repeat this action, 10 for a group, five groups per day.

03reverse pull-up (physical exercise)

Generally, the requirement for midterm PE is the forward pull-up, which involves holding the bar head-on with both hands, the backs of the hands facing your face, and the palms of the hands facing outward. Before you can fully train your own strength, you can try reverse pull-ups, which are a little less difficult. The specific action is as follows: first of all, both hands straight up, palms facing their faces, the back of the hands facing the outside, tiptoe jump, grasp the bar, and then do pull-ups, the rest of the position is the same. Do one set of five at a time, five sets per day.

When you seriously train the above three movements, after a period of precipitation, have been able to do five or six reverse pull-ups comfortably, then switch to forward pull-ups, certainly not so difficult.