In order to get yourself a leaner muscular body and better master the different techniques that will help you succeed, you need to take into account some little-known but important facts.
It is necessary
Fitness club, computer with internet connection
Instructions
Step 1
You need to improve your overall physical fitness. Running, swimming, aerobics - with their help you can gain the endurance that you need later to burn fat and build muscle mass.
Step 2
Please note that if your whole body is in good condition, then it will be much easier to pump it up. Moreover, technically challenging and tedious individual muscle training will be performed more efficiently and with the best results. Consider how you are feeling. If you think you can spend 45 minutes or an hour in constant motion and tension, start pumping.
Step 3
Be sure that your workouts in the gym are clearly focused on target muscle development. Instead of working with light weights and high reps, increase the weight to values that really challenge your capabilities. Today it is well known that the number of repetitions for weight work should not exceed 5-8 times per set. Moreover, the last, sixth or seventh repetition should be performed at the limit of your capabilities. Three or four approaches are enough.
Step 4
During the period of pumping your body, watch how you eat. Eliminate sweets from your diet, stay away from fried fatty foods, and include more fresh vegetables, lean meats and fruits in your daily diet. Remember that in order to build your body faster, you need to eat a lot of protein-rich foods, i.e. eat fish, chicken, eggs. Eat durum wheat spaghetti and leavened cereal bread and forget about white bread, white rice and regular pasta. By the way, protein bars (snacks) that are generally available today are a good option for getting an extra portion of protein. These bars are usually enriched with micronutrients and vitamins, and this will also add a charge that can be effectively used up during training.
Step 5
In training, bypass machines that promise rapid growth in volume - try to work more with free weights. Big biceps, great triceps and outstanding abs can be done with both barbells and dumbbells.
Step 6
Do not overload in any way. A workout should not take longer than 1 hour, and four workouts per week are absolutely sufficient for optimal results. Your muscles will only get bigger if you give them enough time to rest between workouts. Do not forget to change the set of exercises, do not make them a habit - changing the training program, rotating the complexes according to a random principle temper and ensures the harmonious development of all muscles.
