Traced abdominal muscles, tightened legs and pumped up arms are signs of lean muscle mass without fat. If you want to have such a body, as well as well-developed endurance, then you should follow a special sports and dietary regime.
Instructions
Step 1
Measure your body fat with a subcutaneous fat analyzer before planning a new diet or exercising program. Thus, you will be able to track your progress. Also consult a doctor if you can load muscles and internal organs.
Step 2
Train hard with weights to build lean muscle mass. Exercise all major muscle groups like the hips, biceps, glutes, back, chest, shoulders, arms, and abdominals properly. Of course, do exercises for a maximum of 2 muscle groups in one workout. For these purposes, sign up for a gym or purchase a complex for your home. As a result, it will be much cheaper than regular gym passes.
Step 3
Exercise for a maximum of 60 minutes in one training session. Each exercise should be performed with maximum dedication. The number of approaches in each of them is at least 4-5. The number of repetitions is 8-10, depending on the weight being lifted. Add a few pounds per week to your equipment. Thus, you will hone muscle mass, and not just gain weight.
Step 4
Expend a little more calories than you consume. For this purpose, any additional activity to classes in the gym is suitable, for example: mowing the lawn or cleaning the house. These simple daily activities will help you burn more calories, which will lead to the burning of excess fat under the body. This will be the foundation for building lean muscle mass.
Step 5
Also include aerobic activity in your training cycle. These may include: cycling, morning jogging, swimming. This type of training is designed to increase the endurance of the heart muscle and dry out the body. Engage in this type of training no more than 2-3 times a week, combining it with resistance exercises.
Step 6
Keep in mind that to lose 500 grams of personal weight, you need to create a 3500 calorie deficit. Reducing your calorie intake by 500 calories per day or increasing your activity will result in one 500g fat loss per week. Always keep a training and nutrition diary where you record everything you eat and how you exercise. This will help track your progress and lead you to your goal much faster.
