In order to correctly and effectively work out the press and give the muscles a relief, you should take into account a special diet and perform a set of exercises. The advice of experienced professionals will help with this.
Exercises for muscle relief
It should be borne in mind that training gives no more than 20% in the work on the formation of muscle relief. In this case, the lesson should include both cardio and strength exercises. The purpose of the former is to start the process of burning fat, the purpose of the latter is to prevent the body from losing muscle mass.
When working out muscle relief, it is worth forgetting not only about lifting dumbbells to the sides and curling for biceps, but also about standard abdominal exercises. The emphasis of training should be done on basic exercises, carefully grouping them into one lesson.
The Muscle Relief Program is an 8 week workout cycle. They do classes 2 times a week, outside of cardio workouts. The break between sets should be 2-3 minutes. The optimum usable weight is 80% of the standard operating weight.
Watch your heart rate closely during the warm-up period. In addition, do one light warm-up set before each new strength exercise.
Strength training should be the following cycle of exercises:
1. Warm-up - 5-7 minutes with a heart rate not higher than 60%.
2. Bench press from a prone position - 8-10 reps in 3 sets.
3. Squats - 8-10 reps in 3 sets.
4. Bench press standing - 10-12 reps in 2 sets.
5. Deadlift - 8-10 reps in 2 sets.
6. Barbell Rows to Belt - 10-12 reps in 2 sets.
7. Cool down - 5-7 minutes.
Cardio workout
To effectively activate the fat burning processes, you need to add 1-2 cardio workouts per week. They should be correctly alternated with strength training. Cardio should be done on an empty stomach in the morning, or 2-3 hours after any meal.
During training, it is important to work in the 60-80% LSP zone. The session should take 40-50 minutes. It can be either a rowing machine, or an ellipsoid, or a slow run. Pay particular attention to your heart rate status.
Proper nutrition
The basic rule of nutrition is to consume at least 2 grams of protein per kilogram of body weight per day. You should also reduce the daily calorie content of foods consumed by no more than 20%.
Neither the amount of fat, nor the amount of carbohydrates, while observing the basic calorie intake, plays no role. The body is not so important from what it gets calories and energy, more important - how much. When working on terrain, it is worth remembering: diet is the main rule of success.
