Presented below training program on the relief, has two objectives: sgonki fat and muscle drawing. Also, due to their nature, it will help you not to lose already acquired muscle mass. Follow the tips listed here, and after 2-3 months of training you yourself would be difficult to know yourself. Ready for a change? Then let's begin.
The theory, without it anywhere
Like it or not, but no theoretical knowledge you will not understand the essence of this training program. Work on the relief involves an entirely different approach to training, rather than the program on the strength or weight. Our main goal now is draw the muscles due to the loss of fat and give them a form of special exercises. We also need a special diet, which we will discuss at the end of this article.
Just want to warn you that the fat loss process is closely related to muscle mass loss. Therefore, along with the body fat and you will lose part of their muscle mass. With this you need to put up and take this fact for granted. So too, unfortunately, the way our body. The only thing we can do in this case - is to minimize muscle loss, fat loss at the maximum. How to do it, we learn more.
To minimize the loss of muscle should firstly consume enough protein, more detail on this end of the article, plus at BCAA amino capabilities. And secondly, to carry out the heavy basic exercises to maintain their muscle tone, and even gradually increase them.
How will the fat loss process?
This will help us very much diet, which will talk at the end and special complexes of exercises tailored specifically for training programs in relief. The main essence of diet - it increase the amount of protein consumed to minimize the loss of muscle mass and reduce the amount of carbohydrate consumed to increase loss of fat. As for proteins, think everything is clear, but how a reduced amount of carbohydrates in the diet helps to burn fat, you need to explain.
Briefly, and not go in particular physiology and biochemistry, it can be explained as follows. The main sources of energy in the body - it's carbohydrates. Any physical activity requires energy expenditure and thus puts into consumption, available carbohydrates in the body. If their stock is not enough, then as an additional source of energy acts - fats. Here, in principle, all the explanations. Therefore, during training on the terrain, the creation of carbohydrate deficiency, is a prerequisite.
What we need exercise?
The exercises in this program will be the same as in most of the programs on the ground, or power, but with some modifications. Namely - the smaller and more basic exercises isolating; less weight and more repetitions weights, plus the mandatory inclusion in an aerobics workout. In 20 minutes, at the end of each workout you will need to run on a treadmill or outside, weather permitting.
Some may wonder why they say in the training program on the terrain, use a heavy basic exercises, we do not recruit the mass, in the end? Explaining - the base is needed in order to maintain strength and muscle mass, plus such exercises are spending a lot of energy and is therefore very well contribute to fat burning.
How long will the training?
Training on the relief should last no more than 45-50 minutes in the UK. The fact is that during this time will not have time to occur katrizola release of catabolic hormone. It is precisely what contributes to the loss of muscle mass along with fat. This happens due to the fact that as a consequence of prolonged and intensive exercise, together with fats, in turn sources of energy and proteins that make up our muscles. Therefore, more in this case, not better. We also need to lose fat and keep muscle mass, not to merge both? To help keep the body muscles, it is recommended to take BCAA amino acids immediately before or at the most training. In general, we recommend you to visit our section dedicated to sports nutrition and to understand what is and what is necessary. Believe me, it will greatly facilitate your life and accelerate the desired result.
How often should I exercise?
Work, friends, have quite often. In general, most programs require to relief from 4 to 6 workouts per week. It is proved by the fact that we have, by and large, do not need to be restored, because our ultimate goal is not weight, and relief. Rest well, we need not so much physical as psychological. After all, the constant lack of carbohydrates in the diet and intense stress - it is a strong stress for the body. Therefore, we will train under the scheme after 1 2, that is, two consecutive days we train, and one day rest. Complete the cycle of the program is calculated for a period of 1 to 3 months, depending on how much fat you want to lose. Also, if you are a novice and this is your first training program on the terrain, then do not tighten it too for a long time, in any case, it is not engaged in for more than 1 month. Later, at the expiration of 2-3 months, it can be repeated and consequently increase its duration, as appropriate.
In general, enough theory, time to start the practice. Below you can see a set of exercises that you will need to perform. Pick up a weight with which you will be able to master a given number of repetitions with perfect technique execution. Rest between sets of 60-90 seconds between exercises 90-120 seconds. The complex is built in such a way that during the training we are doing 3 exercises for the larger muscle groups and 2 smaller.
Recommendations on diet
We will not be detailed diets, as they can go far not all, because of your taste preferences and financial capabilities. Therefore, we consider the key recommendations, without which the training program on the terrain will be virtually useless. A diet each make for himself
- The daily rate of protein - 3.2 grams per kilogram of body weight. Expect protein intake so that over time you ate it no more than 30-40 grams, otherwise it would not be acquired fully, but only overload the digestive system. We strongly recommend that, during this period to help themselves sports nutrition, namely proteins.
- The amount of carbohydrates in the diet should be reduced. For srednestaticheskogo athlete in training periods at relief, the norm is 50-60 grams of carbohydrates per day. However, it is not necessary on the first day of training drastically limit their carbohydrates. Reduce their number gradually - uniformly within 1-2 weeks.
- From fat categorically can not refuse, but their intake should be reduced to a minimum. So the proportion of fat in your daily diet should not exceed 10% of the total caloric content.
- Stock up on vitamin and mineral complexes, since by virtue of a limited diet, your body will receive less significant their food. And that's too bad. Keep this in mind.
That's probably all. Everything you need to know about training in the terrain in detail and clearly set forth above. Begin to practice, friends, and share your results in the comments to this post. Good luck!