Muscular relief is what any man strives for, because women like it, it increases self-esteem, and it’s just beautiful. But one desire or desire is not enough – to get a result, you need to make an effort. The number of necessary efforts, their intensity and duration depends on how everything is running in each case. But the main thing on the way to any goal is perseverance, determination and patience. And they will be very useful to you if you decide to move to it on your own. And also, in order to avoid mistakes typical for such cases, you need to study the issue as detailed as possible and select reliable information on the topic. This is the only one you will find in this article.
Often beginner athletes focus on one of the areas of training – cardio loads or strength. This is the wrong approach. For the formation of a relief body, both types of load are necessary, you just need to bring out the balance that your body needs for yourself. It depends on the amount of body fat on the body – no matter how much you pump, say, the press, if it is hidden under a beer belly, the relief will not appear until the excess fat disappears. It is cardio training that will help get rid of it, so if you have excess fat, add as much of this type of activity as possible. If there is no fat, but the relief is not particularly noticeable, then cardio can be reduced, but power loads can be increased. They will provoke muscle growth and the relief will be visible after 4-5 weeks of intensive training.
Another common mistake on the path to acquiring muscle mass is insufficient attention to the nutrition system. In fact, whether your main goal is to lose or gain weight, get rid of fat, or build muscle, a properly formulated diet is up to 80% of success. But even more important is an integrated approach, that is, when you pay enough attention to each aspect. Then the goal will be achieved in a much shorter time, and the effect will remain for a long time.
Here are three easy steps to achieve your goal of an athletic, muscular figure. You can give muscles expressive shapes and clear lines not only with the help of a professional trainer in the gym, but also at home. And although this path is often too long, thorny and winding, you will gain invaluable experience that you can use in the future. Often these searches do not lead to the desired result, but we share with you trouble-free methods that are applicable at home.
Equipment for sports is not such an important component of success. Impressive results can be achieved without a gym or home gym, doing exercises with your own weight.
The content of the article
- Step one. Strength exercises with your own weight
- Step two. cardio
- Step three. Proper nutrition
Step one. Strength exercises with your own weight
If you set yourself the goal of achieving relief without visiting the gym, then this does not mean at all that you need to equip the gym at home. A full-fledged set of strength exercises can be performed without equipment, with its minimum set or using improvised means, as well as working with your own weight. Exercises available for home workout without equipment:
• push ups
You can continue the list yourself, depending on your needs and flight of fancy.
Push-ups are an exercise that can be performed almost anywhere, allowing you to use almost all muscle groups. Do push-ups daily, the number of repetitions and approaches at the start – depending on the level of your training, but every day try to increase the load by at least one repetition. After a few weeks, you will find that doing many times more repetitions or sets is not difficult for you. Vary the load by changing the reference points – put your hands wider or narrower, do push-ups on your fingers or fists, on one hand alternately. So you not only diversify the exercise, but also involve different muscle groups, which will allow you to get the result faster.
Pull-ups allow you to achieve impressive results in obtaining the relief of the back and biceps. A variety of grips, increasing the number of repetitions and approaches will lead you to success in the shortest possible time.
Bicycle in the air – an exercise for the press. Lying on your back and holding your hands behind your head, perform movements with your legs bent at a right angle at the knees, as if you were pedaling a bicycle. Reach alternately with your left elbow to your right knee, additionally twisting the muscles of the oblique press. In this exercise, the correct technique for its implementation is extremely important, and not the number of repetitions between which there are no breaks.
Squats help to round the buttocks and strengthen the relief of the muscles of the legs from the thigh to the lower leg. If you use weights, the effect will increase. Do not be upset if you do not have a barbell or heavy enough dumbbells at home – you can use water bottles for this purpose. The main thing is to follow safety precautions and keep your back straight so as not to damage your lower back.
The plank is a versatile exercise that literally involves the entire body from head to toe. Increase the time of holding the position, change the points of support – stand on your elbows or outstretched arms, on your knees, try to stay on one arm or leg, alternately raise the opposite arm and leg. All this will allow you to work out the muscles of the press, back, legs, arms, the stabilizing muscles necessary to maintain balance as efficiently as possible. In addition, static tension is a direct way to increase muscle mass.
Muscles increase not only due to strength training for isolated muscle groups, but also during moments of general physical activity. Therefore, try to lead as much as possible a mobile lifestyle throughout your free time.
Step two. cardio
If your muscle relief hides the fat layer, then cardio is what you need. Running on the spot or on the treadmill at home, jogging in the park, jumping rope or not, cycling in the summer, skiing in the winter. All this is a cardio load outside the gym, which will allow you to quickly get rid of excess body fat and discover the beauty of the muscular relief of your body as soon as possible. Do at least thirty minutes of cardio up to five times a week, and the effect will not be long in coming, as this type of physical activity increases metabolism not only during the process, but also for a fairly long period after training.
Jumping rope allows you to burn fat very quickly due to the intensity of the load. At the same time, you do not need too much space and some sophisticated equipment to complete the exercise. The most effective exercise is double jumps with different speeds and a light step back. The number of repetitions and approaches is up to you, but try to surpass yourself more and more each time.
Running as part of a cardio load is very convenient to combine with a walk in the fresh air, if the weather permits and you have enough time. If you are already an experienced “runner”, then most likely you know how fast you need a pace, but if you are a beginner, then do not try to immediately increase the speed. Start with a quick step and gradually accelerate. Running is also great for burning fat quickly.
The frequency and intensity of cardio loads largely depends not only on the goal, but also on the individual characteristics of the body. Some people need to run for at least an hour every day to lose body fat, and for someone, a brisk walk once a week will be enough. However, this type of training is the most effective for quickly getting rid of extra pounds.
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Step three. Proper nutrition
The importance of nutrition during training cannot be overestimated. An athlete needs a diet balanced in terms of carbohydrates, fats, proteins and calories. The predominance of one or another component and the total calorie content depend on the goal: if it is getting rid of excess fat, then the menu should be dominated by proteins with a 5-10% reduction in calories. The main thing is not to overdo it, otherwise you risk losing not only excess fat, but also muscle mass.
If you want to achieve muscle growth, then you need to increase calories by adding carbohydrates. The common myth that protein helps you build muscle misleads the notion that protein should be the main focus. Firstly, too much protein cannot be absorbed by the body, and secondly, intense workouts in this case require carbohydrates that provide energy. With their deficiency and the absence of fat reserves, the body will take this energy from the muscles, due to which they will only decrease in size and eventually turn out to be depleted, and not pumped up.
Before and immediately after training, the body needs more proteins and carbohydrates, and try to add some vegetables and herbs to each serving. Use healthy fats – vegetable oils, eat oily fish more often. Choose your products carefully, check labels for ingredients, and make sure there are no additives.