The relief of your muscles is not only their ideal condition, but also the presence of fatty tissue under the skin. The athleticism of the figure cannot be achieved only by the presence of muscles; without subcutaneous fat, they will only provide you with a sporty look. Therefore, to achieve muscle relief, you will need not only strength loads and training, but also a balanced diet.
Instructions
Step 1
First of all, get into muscle building. This will require an adjusted diet, physical activity and physical activity. It is practically impossible to engage in both muscle building and the formation of their relief at the same time.
Step 2
Do strength exercises that are easy to do at home. Depending on your goal, you need to choose a set of exercises suitable for a specific muscle group.
Step 3
Keep track of the calorie intake: you have to expend more calories than you get them - the formation of muscle relief depends on this.
Step 4
Include in the complex of training the maximum aerobic load, just do not combine it with other types of exercises. The best aerobic workout is running, but set it aside for that workout.
Step 5
In no case do not make very strong restrictions on food, otherwise the body will begin to take energy not from fat cells, but from muscles.
Step 6
Stay asleep: Extend your usual sleep time by 1 to 2 hours to get enough sleep. Take a short nap if possible.
Step 7
Keep a workout diary, in which you record in detail the exercises you performed and their number.
Step 8
Workouts should be distributed over an hour five times a week: two times aerobic and 3 times strength.
Step 9
Be sure to leave two days free from training.
Step 10
Reduce the amount of food gradually, but keep all types of nutrients. Vegetable fiber will give the best results.
Step 11
Check your heart rate in training: at 130-160 beats per minute you train endurance and burn fat, at 170-175 beats you train strength and pump up the treadmill.
Step 12
Remember that if you are doing only for your health, then after training you should feel only a little and pleasant muscle fatigue.
