People who decided to put the form in order try at first or to gain missing weight, or to dump it. As a result almost each athlete to aspire to the beautiful relief body. Once some rules conform to achieve this objective.
It is required to you
- - Gym;
- - sportswear;
- - natural products;
- - mode.
Instruction
1. Register in gym where there are not only exercise machines, but also it is a lot of dumbbells and "iron". In general, without this step it is useless to shape up on horizontal bars, in the forest or just at home, carrying out push-ups. This moment is often not understood by beginners. Therefore, don't make others mistakes, and begin to be engaged with iron. The most important, perform heavy exercises with the post on big groups of muscles (breast, the back). Also don't forget to study the isolated muscles (bicepses, tricepses, deltoid muscles) with dumbbells.
2. Make for yourself the set of exercises for 3 days a week, considering the above-stated point. Best everything to be engaged on Monday, Wednesday and Friday in the evenings. Your training has to be short, but the most intensive with gradual increase in operating weight on the apparatus.
3. Eat in a new way. Usual three or four single food won't help any more. Eat food each 3 hours in the small portions. It will help your organism to put all necessary elements for relief of muscles. Your diet has to consist of protein for 40%, of carbohydrates for 20% and of fats for 20% too. Thus, eat carbohydrates in the morning and prior to the training. Proteins – for the night and during day.
4. Use only natural products. Get rid of any low-quality food: semi-finished products, mayonnaise, fat, carbonated drinks, sweets. These products will be able to give nothing to the relief of your muscles. They will only spoil your intestines, the stomach and the liver! Eat more vegetables, fruit (bananas), cottage cheese, various grain and dairy products. From this also your day diet has to consist.
5. Drink more moisture during the day and at the training. It will help you to keep the necessary water balance and to sate muscles with the necessary minerals.
6. Run. That the body became relyefny, it is necessary to run or be engaged in other cardioloadings. Do it not too often within the week. Approximately for 1-2 hours in 7 days. It will give to your lungs additional oxygen which will be spent for formation of the beautiful relief body.