A pumped-up relief body looks much more impressive than a massive, but swollen with fat. However, without gaining significant body weight, you cannot achieve a beautiful relief. Therefore, work on the relief should be started after you gain 10-20 kilograms of muscle mass, plus the main body weight.
Instructions
Step 1
The program for working out the relief is in many ways different from the training program for increasing body weight. To pump up a relief body, you need to increase the number of repetitions in the exercises. The optimal number of repetitions is 12-15. Do strength training one hour, three times a week. For each workout, select 4-6 basic exercises, thanks to which you can consistently work out all major muscle groups. Divide the workout of different muscle groups by day. For example, on Monday, work out the muscles of the legs, on Wednesday - the back and chest, on Friday - the muscles of the arms (biceps, triceps, deltas, forearms).
Step 2
Dedicate 30-60 minutes of aerobic activity twice a week. It will start the mechanism of burning the fatty layer between the skin and muscles. The most popular types of aerobic exercise are cycling, running, skiing, swimming. Exercise at a slow pace for one hour workouts and at an average pace for 30 minutes workouts. Aerobic activities less than 20 minutes long will be ineffective. They can be done as a warm-up before strength training.
Step 3
Pay special attention to nutrition when pumping up a relief body. You need to speed up your metabolism, therefore, eat better more often, but little by little. Reduce your intake of fats and carbohydrates, increase the amount of protein foods. The ratio should be as follows: 40% protein, 10% fat, and 50% carbohydrates. Avoid carbohydrates and fats immediately after exercise and before bed. Drink a protein shake 30-60 minutes after your workout.
Step 4
In your diet, give preference to natural products: fish, cereals, dairy products, eggs, legumes, rye bread, vegetables and fruits. Eliminate muffins, white bread, ice cream, sausages, pork, pâtés, and any canned foods. Does the fat layer go away with difficulty? You can drink fat burners: L-carnitine, guarana, green tea extract and others.
