The beefy relief body looks much more effectively, than massive, but swum away fat. However, without having gained considerable body weight, it is impossible to achieve the beautiful relief. Therefore work on the relief should be begun after you gain 10-20 kilograms of muscle bulk plus to the main body weight.
Instruction
1. The program on study of the relief in many respects differs from the training program for increase in body weight. To pump up the relief body, it is necessary to increase the number of repetitions in exercises. Optimum number of repetitions – 12-15. Give to power trainings one hour three times a week. For each training select 4-6 main exercises thanks to which you will be able consistently to work all large groups of muscles. Divide the training of different muscular groups on days. For example, on Monday study muscles of legs, on Wednesday – backs and breasts, on Friday – muscles of hands (bicepses, tricepses, deltas, forearms).
2. Devote two times a week 30-60 minutes to aerobic loading. It will start the mechanism of burning of the fat layer between skin and muscles. The most popular types of aerobic loading – driving the bicycle, run, walking on skis, swimming. Perform exercises at slow pace at trainings on the hour and on average pace at occupations 30 minutes. Aerobic occupations lasting less than 20 minutes will be ineffective. They can be carried out as warm-up before the power training.
3. Pay special attention at the rating of the relief body to food. You need to accelerate the metabolism, therefore, to eat better to the thicket, but gradually. Reduce consumption of fats and carbohydrates, increase the volume of proteinaceous food. The ratio has to be the following: 40% of proteins, 10% of fats and 50% of carbohydrates. Don't use carbohydrates and fats right after the training and before going to bed. In 30-60 minutes after the training it is recommended to drink proteinaceous cocktail.
4. Give preference in food to natural products: to fish, porridges, fermented milk products, eggs, bean, to rye bread, vegetables and fruit. Exclude fancy bread, white loaf, ice cream, sausages, pork, pastes and any preserved foods. The fat layer leaves hardly? You can spend on drink zhiroszhigatel: L-carnitine, guarana, extract of green tea and others.