Muscle and adipose tissue are different in nature and cannot be replaced by one another. You can only shorten the fatty fibers, making them as thin as possible, so that the muscles clearly appear throughout the body. This can be achieved with a combination of strength training and cardio training.
Instructions
Step 1
Organize your daily diet. It is necessary to provide muscles with sufficient building material, consisting of protein foods. To increase muscle mass, you need to take at least 2 grams of protein per kilogram of body weight. You can get this amount by eating lean meats, eggs, and dairy products (low in fat).
Step 2
Train at least three times a week. Rest of 48 hours between training days will be sufficient. It will be most convenient if you choose Monday, Wednesday and Friday as your training days.
Step 3
Warm up before strength training. It is enough to make circular swings with your hands in the elbow and shoulder joints, stretch your hands and fingers. Perform several body turns while standing still. Do 10-20 squats.
Step 4
Start exercising on large muscle groups. Approaching a squat rack, place an empty bar on your shoulders and do a few deep squats to get used to the correct technique. After weighing 5 kg pancakes, do 6-8 reps in 3 sets.
Step 5
Exercise your pectoral muscles. Lie on a bench press and lift an empty bar several times. Next, after hanging 5 kg pancakes, proceed to the chest press with them. Do 3-5 sets of 8-10 reps.
Step 6
Move on to the deadlift, which is an indispensable exercise for your back muscles. Putting your feet shoulder-width apart and straightening your back, bend it forward and, without bending, take the barbell from the floor, straighten up with it. Hang in 10 kg pancakes (preferably increase the weights to make the exercise more effective) and do 3-5 sets of 6-8 reps.
Step 7
Strengthen your arm muscles by doing 8-10 biceps curls with 2-5 kg dumbbells in 3 sets. Make sure to stand up straight and bend your arms at your elbows only. Putting your arms alternately behind your head, perform 8-10 triceps lifts.
Step 8
Finish your workout with deltoid and abdominal exercises. To work out the first from all sides, swing to the sides with straight arms, standing straight and then tilted, then alternately raise each hand forward. You need to do 3 sets of 8 reps for each exercise. To work the abs, perform 10-30 incline body lifts.
