We all know that rugby players have strong muscle endurance, excellent lines, and low sebum that is admirable! So as fitness enthusiasts, what do we need to do to maintain low sebum levels year-round?

1. Heavy weight training
Heavy weight training is very necessary. With correct posture, it can make your muscles more fatigued, more congested, and have greater potential for muscle growth!
According to scientific research, comparing groups of 6-8 times with high weight and groups of 20-30 times with normal weight, both individuals were exhausted. After one month with the same diet, the weight difference between the two was almost the same. However, using high weight for 6-8 times per group resulted in a 10% increase in muscle strength and a nearly 7% increase in metabolic rate compared to groups of 20-30 times per group, which means they can burn more calories!
The methods for identifying exhaustion include training the pectoral muscles to the point where they cannot complete a standard push up, training the latissimus dorsi muscles to the point where they cannot pull up a pull up, training the deltoid muscles to the point where they can push up a small weight and feel a burning sensation in the shoulders, training the legs to the point where they can slip without handrails when walking stairs, and training the biceps muscles to the point where they cannot lift a 10KG dumbbell. The above parts, at this level of training, are considered an efficient training.

2. Plan your diet for the next day
Here, you need to calculate the fat and protein content in the food and determine the nutrients you need to consume for a day. Starting from the first meal in the morning, you should eat every 3 hours. If you eat a large amount of food at once, a large part of the protein will not be absorbed, so you need to eat small amounts multiple times.
In addition, in the afternoon, it is the easiest time for the body to get hungry. At this time, you can drink a glass of mostly or bring some nuts or beef jerky with you to replenish your body and avoid being so hungry that you want to eat everything!

3. Arrange fraudulent meals
For those who are working hard to exercise, they must know the importance of cheat meals. Regular diet keeps metabolism at a constant level for a long time. Having a cheat meal once a week can help quickly absorb carbohydrates to help muscles better replenish glycogen and increase protein synthesis rate. Moderate cheat meals can improve your fitness efficiency.
For the selection of deceptive meals, it is recommended to schedule them on leg training days.

4. Change your training plan
A fixed training plan will only cause changes in your body shape in the early stages. Once your body adapts to this fitness plan, it can only maintain the same dimensions and has little effect on breaking through the plateau period. Therefore, we need to change the fitness plan. Suggest changing your fitness plan every 8 weeks to provide different muscle stimulation.

5. What supplements are needed to maintain low body fat throughout the year?
Vitamins, protein powder, and nitrogen pumps are all necessary for training. Consuming a nitrogen pump before training is beneficial for improving training effectiveness, and consuming protein about 30 minutes after training to supplement the necessary nutrients after training is necessary for maintaining low sebum throughout the year.
A fixed training plan will only cause changes in your body shape in the early stages. Once your body adapts to this fitness plan, it can only maintain the same dimensions and has little effect on breaking through the plateau period. Therefore, we need to change the fitness plan. Suggest changing your fitness plan every 8 weeks to provide different muscle stimulation.

6. Protein
Many people may say that I have exercised and eaten high protein foods, but my muscles still haven't grown much. So I would like to ask, are you sure that every meal in your diet is nutritionally balanced? Or do you eat like this occasionally? Whether it's gaining muscle or losing weight, controlling your diet is a complex and painful process. If you eat like this every day and your muscles haven't changed much, then it's your training problem.