A beautiful and relief body is the dream of many people. It is not necessary to be a "terminator", but to look so that the reflection does not upset every time, but, on the contrary, makes you happy, worth it.
The main obstacle in achieving body relief is subcutaneous fat. Often people who regularly go to the gym and have strong arms and legs, cannot boast of a beautiful body. A good example of this is the well-known Fedor Emelianenko, who, for all his merits in the world of martial arts, does not look like a bodybuilder.
Therefore, regular strength training often does not provide muscle relief. This is especially true for athletes with a large mass. And in addition to working with iron, it is necessary to perform a number of measures that will help achieve results.
Tips for building bumpy muscles
Patience
It is not uncommon for beginners to go to the "simulator" with the myth that they can pump up in a couple of months. But after this time, and not seeing the proper result, they quit training, complaining about their genes and "wide bone". Therefore, if you are serious about getting a beautiful figure, you need to have patience. It can take a long time to achieve the desired result. Of course, there are express methods for pumping muscles, but if the goal for you is to swing without a threat to health and get a result that will last for a long time, then you should not save on time.
Sleep
Good sleep is very important for losing fat. It is necessary to sleep for a third of the day. Many people are obese for the very reason that they don't get enough sleep. Lack of sleep leads to stress, which is the stimulus for fat accumulation.
Overtraining
Always give your body its strength. If you are a beginner, then you do not need to be equal to the "old-timer" of the gym, training continuously for 2 hours. In addition to severe muscle pain and overwork, you will not get anything good. For a start, it makes sense to visit the "gym" three times a week. Over time, you can switch to daily training.
Breakfast
The breakfast is very useful, especially for athletes. By stocking up on carbohydrates and protein in the morning, you provide yourself and your muscles with nutrition and energy for the whole day. Breakfast is especially needed for those who cannot eat immediately before training for a couple of hours and often goes to the gym hungry.
Time after training
Even after finishing a workout, the body continues to burn calories over the next day.
Proper nutrition for a sculpted body
For muscles to begin to stand out, you need to go on a special diet, reducing the number of calories consumed daily. It should be understood that reducing the amount of food can also reduce muscle mass in general. To prevent this from happening, you need to reduce your intake of carbohydrates and fats, but at the same time increase your protein intake. Around a day, you should eat 15 percent fat, 25-30 percent carbohydrates, and more than half, about 60 percent, should be protein-rich.
This is done so that the increased amount of proteins includes fats, which will be a source of energy. Otherwise, muscle fibers will be destroyed due to the large amount of the hormone cortisol, which replenishes energy losses in this way.
The amount of carbohydrates should be reduced in order for the body to start receiving energy from alternative sources. If there are so many carbohydrates in the body, then the main energy is obtained from them, but if there are not enough carbohydrates, then there is a search for other ways to obtain energy, and then fat burning begins.
Workout
Any workout to create muscle definition should begin with an aerobic activity that will last at least 15 minutes. To do this, you can make jogging or work out with a skipping rope. You should sweat well during the warm-up, so be energetic. Aerobic exercise, in addition to the main activity of burning fat, increases a person's metabolism. And this helps to more actively incorporate fat into your workouts.
Haveexercises performed to shape the beauty of the body, it is necessary to perform with small weights, but doing a lot, about 15-20, repetitions. It is best to use exercises that isolate individual muscles, that is, single-joint. Their main feature is that only one joint is involved in them. These include leg curls, leg straightening, biceps curls, and almost all exercises that are performed on special machines.
In addition, to maintain muscle mass, do not forget about basic exercises that give muscle volume. As basic workouts, you can use: squats, bench press, deadlift.
