People who decide to put their shape in order first try to either gain the missing weight, or lose it. As a result, almost every athlete strives for a beautiful relief body. It is worth following some rules to achieve this goal.
Necessary
- - Gym;
- - sports wear;
- - organic products;
- - mode.
Instructions
Step 1
Sign up for a gym, where there are not only exercise machines, but also a lot of dumbbells and "hardware". In general, without this step, it is useless to get in shape on horizontal bars, in the forest or just at home, doing push-ups. This point is often not understood by beginners. Therefore, do not make other people's mistakes, but start working with iron. Most importantly, do heavy barbell exercises for large muscle groups (chest, back). Also, do not forget to work out isolated muscles (biceps, triceps, deltoids) with dumbbells.
Step 2
Make a set of exercises for yourself for 3 days a week, taking into account the above paragraph. It is best to practice on Monday, Wednesday and Friday nights. Your workout should be short, but as intense as possible with a gradual increase in working weight on the apparatus.
Step 3
Eat differently. The usual three or four meals a day will not help. Eat small meals every 3 hours. This will help your body supply all the necessary elements for muscle definition. Your diet should be 40% protein, 20% carbohydrates, and 20% fat. So, eat carbs in the morning and before your workout. Proteins - at night and during the day.
Step 4
Eat only natural products. Get rid of all low-quality food: semi-finished products, mayonnaise, bacon, carbonated drinks, sweets. These products will not be able to give anything to the relief of your muscles. They will only spoil your intestines, stomach and liver! Eat more vegetables, fruits (bananas), cottage cheese, various cereals and dairy products. This should be your daily diet.
Step 5
Drink plenty of moisture throughout the day and while exercising. This will help you maintain proper moisture balance and saturate your muscles with the right micronutrients.
Step 6
Run. To make the body more prominent, you need to run or do other cardio loads. Do this not too often during the week. About 1-2 hours in 7 days. This will give your lungs extra oxygen, which will be used to form a beautifully textured body.
