Giving a relief is not an easy task, more difficult than increasing muscle mass. In order to achieve the desired result, you will have to follow a special diet and exercise. True, everything will also depend on metabolism, physiology, metabolism in general. Some people may not even need a diet.
Instructions
Step 1
It should be noted that the training program will definitely include aerobic exercise. These include running, cycling, brisk walking. The schedule should be as follows: strength exercises are performed 3 times a week, and aerobic ones are performed 2 days. By the way, increase all loads gradually, do not exhaust your body at the same time with a long and fast run, so you will only overtrain. Practice calmly and slowly. After all, your task is to disperse the blood throughout the body, get rid of excess fat and turn on all metabolic processes. The average duration of aerobic activity ranges from 40 to 60 minutes.
Step 2
Keep in mind that when exercising on relief, you need to perform more repetitions (about 10-15) and more exercises. You also need to actively use the so-called pumping - more repetitions with less weight. For example, after a completed exercise, do it again, but reduce the load and increase the repetition up to 25-40 times.
Step 3
Another important point in the development of relief is diet. It is almost impossible to achieve results without it. Ideally, the diet should be developed individually for each trainee (taking into account his weight, amount of body fat, natural data, type of activity and many other factors). However, in most cases, "general" diets are used.
Step 4
Here's one called the high protein diet. It has an increased presence of protein in the diet. More precisely, it does not even just increase, but does it due to the amount of carbohydrates. A portion of the daily value, ranging from 30 to 50 percent, is replaced by protein. In addition, the amount of fat is also reduced. Better, for example, to eat meat without fat (chicken is good). Note that in no case should you give up fat altogether. Compensate for them by adding olive oil and soy oil instead of mayonnaise or sour cream to the salad. Drink plenty of water: assuming one liter per 100 grams of protein consumed. That is, at least two or three liters per day will turn out in no way.
