The pronounced muscle relief is the result of complex work on your body. In addition to strength training, fitness exercises and the use of vitamins and proteins, an important aspect is a special carbohydrate rotation diet aimed at reducing body fat and increasing muscle mass.
Instructions
Step 1
Among athletes-bodybuilders, "drying" the body is popular, that is, getting rid of the fatty component with an increase in muscle mass. Typically, this effect is achieved through low-calorie and low-carbohydrate diets, but with the addition of physical activity. Despite the positive external result: an increase in relief, such diets are harmful to the body, because carbohydrates are the main source of our energy. By refusing them, the athlete quickly loses strength during training and harms his body. Proper "drying" only manipulates the amount of carbohydrates consumed, but does not exclude them. In this case, physical activity is also distributed depending on the day of the diet.
A carbohydrate alternating diet conserves energy for intense strength training. It speeds up the metabolism, helping the development of the body. Eating fruits, vegetables and natural protein products has a positive effect on the general condition of the body, and the absence of strict prohibitions in food does not strain the nervous system.
Step 2
The carbohydrate alternation diet only involves eating fresh, natural foods. There is no permanent menu. Food should be varied, full of vitamins and minerals, but suitable for the principles of carbohydrate alternation. Alcohol and sweets are completely excluded.
Principles of the carbohydrate alternation diet.
The main role in this diet is assigned to the constant manipulation of the amount of carbohydrates consumed. Let's say you give yourself two months to lose weight. You divide this segment into four-day cycles. The first and second days of this cycle are low-carb, with a protein intake of 3-4 grams per kilogram of body weight, while a carbohydrate intake is 1-1.5 grams. The third day is high-carbohydrate, carbohydrate intake can be 5-6 grams per kilogram of body weight, while protein intake can be reduced to 1-1.5 grams. The fourth day is moderate: protein intake - 2-2.5 grams per kilogram of body weight, carbohydrates - 2-3 grams. Ideally, such a diet should become a principle of life for you and continue even when the result is achieved.
Step 3
Physical activity during the carbohydrate alternation diet is not reduced, but only regulated. Since carbohydrates provide a lot of energy and calories, the carbohydrate diet days will be the most intense in your body work: do strength training. Protein days mean exercise in moderation; aerobics and running are fine. As a result of proper "drying", the athlete not only loses several kilograms of fat mass, but also increases muscle mass - due to proteins and strength training. Consequently, the muscles acquire a pronounced relief.
