It is impossible to burn muscles. But if you are worried about excess volume in a certain part of the body, try to "dry" them. This is what athletes call the process of replacing fast muscle fibers with slow ones. Fast fibers are responsible for intense and short-term exercise and have a larger volume. Slow muscle fibers carry out long-term stress and are responsible for endurance. "Drying" overdeveloped muscles will require a lot of patience on your part.
It is necessary
- - low protein diet;
- - exercises for isolated muscles;
- - daily workouts;
- - endurance work with minimal weight.
Instructions
Step 1
Take all the stress off the big fast muscles and put the small, weak muscles to work. Choose an exercise that targets one specific muscle. Forget basic exercises. If barbell squats are done to increase the calf muscles, which involve a large number of different muscle groups at once, then to reduce the calf volume, you will have to choose an exercise that works these muscles in isolation. For example, calf raises.
Step 2
Avoid working with medium to heavy weight. Large weights activate fast muscle fibers. Free weight training is also not for you. Exercise with minimal or no stress.
Step 3
Give your full attention to endurance training. In order to reduce the volume of specific muscles, you must do work that will weaken the fast muscle fibers and develop the slow ones. Reducing muscle volume can be very boring and painful work, and you have to put in a lot of effort to achieve your goal.
Step 4
Do one or two exercises on the contracting muscle for as many repetitions as possible. Two sets of 80-100 times shouldn't be your limit. If you still have strength after completing the hundredth calf raise, continue the exercise.
Step 5
Train every day. The slow muscle fibers responsible for endurance require constant, low-intensity work. Make it your daily chore to do two sets of maximum repetitions.
Step 6
Cut back on your protein intake. It is proteins that are responsible for muscle growth and repair. Your task is to deprive muscle fibers of the nutrient medium. In this case, after frequent and prolonged endurance training, your body will recuperate by taking glycogen from fast muscle fibers. After all, you still do not use them.
Step 7
Eat foods that contain carbohydrates after exercise. Pasta, cereals, potatoes - these are what you can afford after class. Protein can only be consumed after three to four hours.
