關於 natty or not ，我們在網路上蒐集到這些相關的討論、資訊與評價

Do you know your body type?⬇️
I myself fit the Mesomorph type. ⁣
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𝐄𝐜𝐭𝐨𝐦𝐨𝐫𝐩𝐡: Lean and long, with difficulty building muscle⁣
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𝐄𝐧𝐝𝐨𝐦𝐨𝐫𝐩𝐡: Big, high body fat, often pear-shaped, with a high tendency to store body fat⁣
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𝐌𝐞𝐬𝐨𝐦𝐨𝐫𝐩𝐡: Muscular and well-built, with a high metabolism and responsive muscle cells⁣
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It’s good to know and understand your body type but remember anyone can build muscle and get leaner.
Changing food habits and little tweaks to training can make a world of difference.
The changes you make to your body won’t be seen over the course of a workout, a week, or even a month. Your physique is the culmination of thousands of reps, which makes every detail of every rep crucial.
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Every next level of your life will demand a different you.
equally we can all get fat if we eat in excess without exercise. ⁣
⁣But doubt kills more dreams than failure ever will.
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Remember your current situation is not your final destination.

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🌟Reasons why you’re not building muscle
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💪🏼Everyone has the capabilities of building muscle, however it is a difficult task which needs a shed load of patience and consistency. If you find yourself struggling to build more muscle mass then ask yourself the following:
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🌮Are you eating enough calories? - If you want to maximise muscle growth then you must be in a surplus of calories.
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🍗Are you aren't eating enough protein? - Protein is essential to build muscle. You don’t need to eat it to excess, more protein doesn't equal more gains (unfortunately). But you've got to get enough in your system on a daily basis. 0.7-1g per 1lb of bodyweight will cover it. Advisable to also somewhat spread protein consumption up over the course of a day to.
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🤔Are you inconsistent? - You hit the gym like a beast for 3-4 weeks solid, then you feel like you've earned yourself a two week break. That’s not how it works, show up and be consistent.
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📈 Are you lifting effectively? - To grow, you have to provide stimulus for your muscles to do so. Therefore you need to be challenging yourself and implementing progressive overload. Make sure the weights you are lifting are challenging and the last few reps of each set are a struggle. Then over time add more weight, reps, sets or make the exercise more challenging in other ways.
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🤦🏼‍♂️Is your form sloppy? - Are you executing the exercises correctly? Are the correct muscles doing the majority of the work for each exercise? There is no point in lifting heavy if your form is sloppy. Form first then add weight.
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😴 Are you resting enough and getting enough sleep? - 6-8 hours kip a night should do the trick with at least 1 rest day in your plan a week.
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☝🏼If you find yourself struggling to build muscle then ask yourself the questions above.
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TB2014
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⚡️Compound lifts
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☑️ There is simply no getting away from the fact that whether your goal is to lose fat, build muscle or maybe both over time, that compound lifts will have a huge benefit in helping you achieve those goals.
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💰These exercises give you the most bang for your buck as they recruit multiple muscle groups.
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🦍 Some of the best compound moves are listed in the pic above, along with some alternative moves, for those who may not be able to execute those movements effectively. Think Deadlifts, squats, rows and presses.
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⁉️What are the benefits of compound moves and why should you be doing them?
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🏋🏼‍♂️ They burn lots of calories - Large muscle groups are being worked, multiple joints are being moved, this is going to burn more calories compared to isolation work.
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🏋🏼‍♀️ Cardiovascular benefit - These movements can hugely elevate the heart rate, providing a big cardiovascular benefit. Lots of muscle tissue is being worked, therefore the heart is challenged to pump blood to the working muscles.
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🏋🏼‍♂️ Help build muscle mass - Lots of muscles are being worked and large muscle groups at that. Compound lifts are the way to go to slab on some more mass and size!
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🏋🏼‍♂️They can also help movement skills, dynamic balance, core strength, inter muscular co-ordination and are very time efficient if training on a time budget.
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✅As you can see, compound exercises have a heap load of benefits so make sure they are at the core of your training plan and workouts. Get them done.
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