In order to have a sports figure, you do not need to have a huge muscle mass. To achieve slim body and traced muscles, you must first reduce the level of subcutaneous fat. However, the struggle for harmony and relief does not begin in gym but at the table.
The diet of the sixth week of the Body to Summer training program implies a smooth transition to the rules - the best way achieve lean muscles. The CKD diet allows you to burn excess fat without muscle loss and slow metabolism.
Relief: training or diet?
Diet is the main component of training for relief. Exhausting cardio and running can help you get lean, but without changing your eating habits, it’s hard to maintain the achieved shape in the body - essential element muscle relief.
The first week of the CKD cyclical keto diet for bulking is introductory. The main goal is to try out a similar diet for yourself, without attaching great importance to specific numbers of nutrient and calorie intake. However, starting from the second week, the calculation will be important.
- From Monday to Wednesday - and reduced calories.
- Thursday, before lunch - no carbohydrate phase, then a full meal.
- Thursday, after training - a full dinner.
- Friday - a meal with a lot of carbohydrates.
- Saturday - full meals.
- Sunday - reduced meals in the afternoon.
Muscle relief exercises
Relief training involves an emphasis on - basic exercises grouped together. Isolation exercises (such as bicep curls) are limited as much as possible because they have minimal impact on metabolism and metabolism.
At the same time, the presented training program combines both cardio, used to burn fat and enhance relief, and strength training, which strengthens muscles and prevents their loss (most typical mistake those who want to lose weight - a sharp burning of muscles, not fat).
Muscle growth and fat burning
Workouts are tied to the rules of the CKD cyclic diet. The first three days are used - the carbohydrate-free phase and low calorie intake contribute to this. Strength training is carried out on the first half of the day on Monday, using the "reserves" of the previous week.
The second half of the week combines increased caloric intake and basic training to maintain a normal metabolic rate. Light Workout on Thursday it triggers protein synthesis, and a powerful workout on Saturday activates muscle tissue growth.
Body by Summer 6: Relief Workout
AT Monday performed to enhance the relief and "wash out" glycogen stores. Exercises are performed in supersets - first, 8 repetitions of the first exercise, then, without a break, 8 repetitions of the second. Break 30-60 seconds and move on to the next superset. Only 2-3 cycles.
Pros and cons for strengthening muscle relief. What you can eat without carbohydrates is an example of a simple menu.
How to eat for muscle relief?
The main rule of carbohydrate-free days for relief is to consume at least 2 g of protein per day for every kg of body weight. At the same time, daily caloric intake is reduced by no more than 20%. The caloric value is calculated by multiplying the net body weight () in kg by a factor of 35.
The amount of carbohydrates is reduced as much as possible, but green vegetables (sources of fiber and vitamins) remain in the diet. It is also necessary to pay attention to the source of fats, giving preference to olive oil and, abandoning butter and other animal fats.
Example:
- Man weighing 80 kg
- Percentage of body fat - 15% (or 12kg)
- Daily calorie intake - (80-12) x 35 = 2380 kcal
- The number of calories for relief - 2380 minus 20% = 1904 kcal
- Protein requirement - (80-12) x 2 = 140 g of protein
***
When working on relief, it is important to remember that diet is the first component of success. The advantage of the CKD carb-free cyclical diet is that it allows you to burn fat and gain muscle mass without losing muscle mass (through carb loading and heavy workouts on Saturday).
Recently, most girls want to have not just a wasp waist and thin slender legs, like the model, and relief body and athletic figure. Relief workouts become more and more popular and in demand among the fair sex. On the Internet you can find a lot of information and videos about terrain training, but not all of them are adapted for girls. In this article, I would like to highlight important points which should be adhered to when performing one or another relief training program specifically for girls. And very soon you will not recognize yourself in the mirror! AT good sense these words =). Well, let's start!
Number of repetitions, approaches and working weight
In order to better perceive the information, I will present it in the form of a table where workouts for mass, strength and relief are compared.
Now let's just go back to relief workouts for girls and we will analyze each point in detail.
- Number of days per week
The table shows that you can train for relief 5-6 days a week, but not all of them should be power. It is best to do 3 strength workouts, and the other 2 cardio workouts (running, cycling, jumping rope, swimming). This option is the most optimal and will lead you to a positive result faster.
- Reps and weight
Relief workouts for girls require 12-15 repetitions in the approach with an average weight. Average weight for each individual: for someone it is a bodybar with 8 kg, and for someone a barbell with 20 kg. The weight is selected so that you can do 12-15 repetitions, but the last repetitions were difficult for you. Performing exercises with these conditions, you will dry your muscles, giving them a clear outline and relief, but there will be no growth in muscle mass.
- Number of approaches
Number of approaches in terrain training should be in the range of 3-5 approaches. There is no clear number that would be suitable for everyone. You need to look at your feelings and training plan: if you have 5-8 exercises planned for a workout, then you can do each exercise in 3-4 sets; and if you plan to do 4-6 exercises, then you can increase the number of approaches to 5. Training is not a formula in mathematics, there is an opportunity to experiment and choose the best option for yourself.
Cardio component of training for relief
If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by "effective"? It means not just the usual jogging for an hour or cycling, but with the addition of its own "zest", so to speak. What? Confused you even more? Now I will explain.
When you just run for a long time or ride a bike (about 40 minutes - 1 hour), then glycogen stores are depleted, and the rate of breakdown of fats is insufficient for the body to receive the energy it needs, so it begins to take this energy, burning your muscles.
To prevent this from happening, you need to look for a way out of this situation. And there is such a way out - effective cardio. This is such an aerobic exercise in which you burn fat, not your muscles. How to do effective cardio? There can be many options:
- interval running or cycling (speed change)
- inserting cardio elements in between sets:, elements with, etc.
This approach in your terrain training will help you quickly achieve the desired result and see the drawn cubes on your stomach.
But remember that without food, your efforts and efforts will be in vain. Be sure to adjust your system and. The main things to remember:
- exclude the consumption of flour and sweets;
- reduce carbohydrate intake (prefer complex ones);
- reduce fat intake;
- increase the intake of protein foods and foods rich in fiber;
- eat fractionally 4-5 times a day;
create a slight calorie deficit
And finally, the site has prepared for you variant of the relief training program for girls for a week.
1 workout: up - arms, shoulders, chest
Instruction:
We perform exercises in sets: 2 exercises in a row without rest. The number of repetitions of each exercise is 15 times; when finished doing the second exercise in the set - rest 1-2 minutes and start the circle again. Only 3-4 circles (approach).
- - Wiring arms to the sides while standing
- -Extension of arms on the simulator upper block(triceps)
Push-ups with an average setting of hands from the floor (possible from the knees)
- -twisting on incline bench directly
Incline leg raise
- - Dumbbell row to the shoulders (biceps)
Bending the arms at the elbows above the head (triceps): alternately with the right / left hand
- -lowering the legs down on the floor
Alternately lowering the legs down (scissors) and touching the upper leg with the shoulders off the floor
- Running at a speed of 10-11 km / h - 25 minutes
2 workout: cardio 20-30 minutes
3 workout: bottom - buttocks and legs
- - Squats with bar on the shoulders
Deadlift with dumbbells
- -Bending the legs on the simulator
- - Leg press
Lunges back with dumbbells (alternately)
- - Taking the legs back in the lower block simulator
- - Lateral twists on the fitball (alternately on each side)
Fitball plank 1 minute
- Interval running - 15-20 minutes
Muscle relief is one of the main goals not only of professional athletes, but also of ordinary amateurs. Whatever training schemes and plans we use, the ultimate goal of our training is to increase the relief of the body. In our today's article, we will analyze the question of whether it is possible to effectively train for relief at home.
Muscle relief: theory
The relief of the body, and in particular, the muscles, depends on two factors - the development of the muscles and the amount of fat on them. The more developed our muscles and the less fat they have, the more prominent they will be. This goal can be achieved through the use of strength training and proper diet.
Strength training will contribute to the development of certain muscle groups, increasing their mass, and the right diet will lead to a reduction in subcutaneous fat. Ultimately, these two processes will lead to an improvement in the relief of the body.
However, it remains open question Can all this be done at home?
Muscle relief at home
You can achieve the development of muscle groups and reduce subcutaneous fat at home. The only negative such training will be that you are unlikely to be able to seriously increase muscle mass and development of all muscle groups. This is due to a rather limited list of exercises and workouts that can be performed at home. However, if your goals are only to improve the shape of the muscles and increase their relief, then such a lack will not be a problem for you.
So, for home terrain training, you first need to build a training scheme, having previously selected a split. I recommend using the following home workout routine:
- Monday – +
- Wednesday– + +
- Friday– +
Next, we need to decide on the diet. Regardless of the shape of your body and the presence of excess fat after a workout, you should definitely take and. In addition, increase your protein intake - up to 1.5-2 grams per 1 kg of your weight. Compliance with these minimum requirements will allow you to effectively develop the trained muscle groups and increase their muscle mass. For lean athletes (virtually without excess fat), this is sufficient, and no additional nutritional requirements are needed.
Athletes with excess fat need to slightly cut their daily calorie intake. First of all, stop right away. fast carbohydrates(sweet, flour, white bread), they can be eaten in a minimum amount only in the morning. Next, remove everything superfluous from the diet between main meals - snacks, tea (can be empty), coffee (can be empty), and so on. If you have a fairly large amount of fat, reduce your meal portions by 10% (except for proteins). If from month to month excess fat disappears, you are on the right way. If not, continue to “cut” carbs – reduce your meal portions (except protein) by another 10%.
Thus, using the above training scheme and diet, you can effectively ensure the relief of the muscles of the body at home, without resorting to the help of a gym.
Greetings sports guys and girls! Today's topic is the relief of our muscles. Being big is one thing. But being big and beautiful, that's another thing. Often among those who visit gyms you can see those who have a large body weight and great power in the body, but they are formless. Their muscles are hidden under a large layer of fat and it looks, let's say, not very good.
In bodybuilding, this is simply unacceptable. Muscles should be clearly defined and embossed - then they will be beautiful and attractive. They will be aesthetic. Naturally, you already know all this, but the problem is that achieving muscle relief is really difficult, like everything in bodybuilding, especially when you don’t know what to do.
The following tips will help you achieve muscle relief, because it's worth it, especially if you are already very tired of your shapeless figure. Pay attention to 2 key moments in this important matter. Your nutrition, and, of course, training. Follow these tips and you will be dry, embossed and beautiful. You will, you will... Look!
Food
The first thing you definitely need to change in your usual diet is to reduce the intake of carbohydrates, which supply our body with energy. With a deficiency of these substances, the body will be forced to burn subcutaneous fat. But this should be done gradually, not abruptly, so that the body gets used to these changes.
As with everything, a certain amount of patience is needed in the diet. The first 2-3 weeks you will hardly notice any changes. And only at 4-5 weeks you will begin to reap the first fruits of fasting: the lines of the body will become more powerful, embossed and harmonious. Drying at least once a year is also very important for the amateur - it eliminates problems in the future. After all, once you have driven off excess fat, the next time you will have to burn only what has accumulated in just a year. Once you have gone through the diet path, you gain experience once and for all - what, how and why. The most pleasant side of this matter is that with each time both the drying itself and the peak form will be given more and more easily.
At the same time you need sit on protein diet, to provide the muscles with the necessary building materials and the necessary number of calories that you need for the day.
These calories should be 35-45% from protein, 10-15% from fat, and 35-45% from carbohydrates. The diet itself should also be different ...
Now you need to eat more often, but in small portions, in order to maintain the metabolism at the right level and not to store unnecessary fat in the body, because then the muscle relief will suffer. Meals should not be skipped because during times of nutrient deficiency, our body releases the hormone cortisol, which burns our muscles, using them as fuel for the body. Well, no one needs it!
As for special supplements, it will be very appropriate during the period when we are trying to achieve muscle relief and quality - to use carnitine . First of all, L-carnitine is widely known as a fat burning supplement. transports fatty acids to the mitochondria, where they are broken down with the release of energy. As a result, excess fat is burned and at the same time additional energy is generated necessary to maintain high level vital activity.
But in addition to the presence in the body of the necessary amount of carnitine, to start this wonderful transformation, it is necessary to follow a competent diet and the necessary physical activity. A very important advantage for athletes is the fact that the use of l-carnitine as a “fat-burning” supplement does not lead to the destruction of proteins and carbohydrates at all.
Muscle relief workouts
You will be greatly helped to achieve muscle relief. They should be taken in the morning on an empty stomach. It's either running on a treadmill or outdoors. You can jump rope. Why in the morning? Because after sleep, your glycogen stores in your liver are depleted and when you do cardio, the body is forced to burn fat because there is nothing else. And if you immediately had breakfast after sleep, then you would supply your entire body with substances that were burned instead of fat. And you need to burn fat. Therefore, it is advisable to do cardio in the morning, on an empty stomach. Although there is debate about this, many athletes do this when they want to achieve muscle relief.
Your training itself will also change. You need to do more repetitions with less weight and rest less between sets. But without fanaticism, because it will be hard for you anyway. If you follow all this, then this will be more than enough for you. Fat will melt 100%. I recommend watching the video below. The guy gives good advice and looking at him you understand that he understands exactly what he is talking about:
P.S. Subscribe to blog updates not to miss anything! I also invite you to Instagram