You will need
- - a low-protein diet;
- - exercises on isolated muscles;
- - daily exercise;
- - work on endurance with minimal weight.
Remove all the load with the big muscles fast and get to work small weak muscles. Select an exercise to work one particular muscle. Forget about the basic exercises. If to increase calf muscle doing squats, which involve a large number of different muscle groups at once, to reduce the amount of calf you will have to choose exercise, work out those muscles in isolation. For example, lifting on socks.
Refrain from working with medium and heavy weight. Heavy weights stimulate the fast muscle fibers. Working with free weights is also not for you. Do the exercises with minimal load or no.
Pay all his attention to endurance training. In order to reduce the volume of specific muscles, you must perform such work, which would weaken fast muscle fibers and develop slow. Reduction of muscle volume can be very boring and painful work, and you have to exert a lot of effort to reach this goal.
Do one or two exercises to reduce the muscle with the maximum number of repetitions. Two sets 80-100 times should not be your limit. If the hundredth donkey raises you still have strength, do the exercise on.
Exercise every day. Slow muscle fibers responsible for endurance, require constant low-intensity workload. Let the following two sets with the maximum number of repetitions will be for you a routine of daily duty.
Reduce the amount of protein intake. What proteins are responsible for growth and repair of muscles. Your task is to deprive the muscular fibre of the nutrient medium. In this case, after frequent and prolonged endurance training, your body will recuperate, taking glycogen of the fast muscle fibers. After all, you still doesn't involve them.
After a workout eat foods containing carbohydrates. Pasta, cereals, potatoes – here's what you can afford after class. Proteins can be consumed only after three to four hours.
Advice 2: How to develop muscle mass
To gain muscle mass, just increase the power load is insufficient. People can engage in virtually every day, and muscles don't grow. The other goes to the gym once or twice a week and gaining muscle mass. How to build good muscles?
Those who want to quickly build muscle and lose excess fat, going to be disappointed. In the body, from the point of view of the formation of fabrics, there may be two "modes": anabolic and catabolic. The first is characterized by the growth of tissues and the second is their destruction. The body can't rapidly burn fat and build muscle.
To build muscle you need to train. But not to fatigue, because in this state, the body weight is always decreasing. You have to train to relax a sufficient amount of time. Of particular importance is sleep. During deep sleep the metabolism slows down and it's the perfect time for muscle growth. It is best to train approximately 2 times a week.
Between exercises do intervals, or do them so: 5 seconds the exercise of force, 5 seconds rest. And again the same thing. The necessary anaerobic load, this should eliminate cardio exercises. First promote the growth of muscle mass, and the second reduction.
Plays a huge role proper nutrition. Conventional food is insufficient. Useful for increasing muscle mass products: boiled chicken, lean beef, bread from wheat flour, brown rice, pasta, nuts, fresh fruits and vegetables, fresh juice.
The average caloric content of food consumed by a person per day is 2000-2500 kcal. You, as a bodybuilder, it would be enough. But to dramatically increase caloric intake is impossible. Not every stomach to cope with the increased load, some risk of ruining your digestive system, so long will have to restore it, including in hospitals. Start with what you add to your normal 100ккал. When a week goes by, check to see if increased fat layer. If not, you can add another 100 kcal, and so on until you notice a slight increase. Here we should stop and more than the daily amount of food did not increase. Now, with proper training and food, muscle mass begins to grow.
It is very important to increase the number of calories correctly. If you build big muscles, but it will grow a layer of fat, it will look much worse than muscles a little bit smaller, but clear and not puffy.
Many people in sedentary work the muscles of the stomach over time, lose their elasticity and ability to contract. Therefore, the liquid food is digested is better than solid. Increasing caloric intake, help your stomach deal with it – prefer purees and cereal solid food.
Advice 3: How to dry muscles
Bodybuilding is a complex science, which cannot be limited to mindless eating everything and sverhozhirenie training. Another aspect concerns the proper drying of the muscles. It is very important because it is indispensable in the preparation for competitions.
Reduce the amount of carbohydrates in the diet. From excessive consumption of pasta, rice or potatoes will produce fat in the body. The reason this type of carbohydrate is digested slowly and gradually moving in the wrong layer. Most of these products, though not fat, but excessive consumption leads to excess glycogen. Hence the problem with excess weight.
Forget about greasy food and pastries! Don't sit on off-season diet all year round. Of course, there are times when you have to eat unhealthy way on the weekends or for birthdays. But don't allow yourself more than 1 time a week!
Eat only healthy food. These foods include: cheese, fish, fillet of chicken, rice etc. of Course, all this can quickly get bored. Because SIM new recipes and dishes. Experiment and always try to do something new from these products. Also, use spices and seasonings. Doing all of this so you don't mention fatty or sweet foods.
Include cardio in your training process. It is particularly useful for drying legs. If you really need to dry muscle, exercise from aerobics 2 times a day: morning fasting and before bedtime. Before the competition you will only need to pedal the bike 1.5 hours per week. Increase the number of training data when entering the competition period.
Practice with the iron hard. Many people make the mistake of lifting light weights working on training and doing many repetitions. Do not in any way! Continue to engage with near maximum weights with correct technique.
Enter your results in a training diary. Write down the amount of food eaten and exercise you have been doing in training. All this will help to make quick analysis and correction, if you do not achieve the objectives for drying of the muscles.
Advice 4: How to determine muscle mass
The human body consists of two types of mass fat and lean. The former include all adipose tissue, and the second the bones, muscles and organs. When weight loss is very important it is reasonable to reduce fat and add muscle. However, in order to combat obesity have yielded positive results, it is necessary to calculate muscle mass. Need to correctly adjust it in one direction or another.
You will need
- - caliper or caliper;
- - a tailor's centimeter.
Take measuring devices. Start take measurements with the tape measure. The point at which you want to measure clearly defined. It is a circle of shoulder, forearm, thigh and lower leg.
Measurements should be conducted only under observance of certain conditions. For example, the shoulder girth necessary to analyze calm in the place where most muscles. The forearm is measured when hanging freely and relaxed arm in the place of greatest muscle development. The Shin measure in the area of the gastrocnemius muscle in the place where most of the muscles. To calculate the girth of the thigh. Stand exactly so that the weight of the body evenly distributed on both feet, feet shoulder width apart. Embrace yourself with measuring tape under the gluteal fold. These rules are relevant for the measurement of subcutaneous fat folds.
In addition, measure the thickness of subcutaneous fat folds Vtech. This should be done either by caliper or a caliper. Next you will need a special formula to determine lean mass, called the formula of Ukraine. It looks as follows: M = Lr2k. Here M means the mass of the muscle, L is the height of a man sure in inches. To in the formula is a constant equal to 6.5.
Hiding under r the mean value of upper arm circumference, forearm, thigh and calf. In order to get it, you need to add the measurements of the circumferences of the shoulder, upper arm, thigh and calf. Then the number you divide by 25.12. Then similar operation spend in relation to the results of the measurement of subcutaneous fat folds. Add all the numbers together, then the resulting number, divide by 100. Then from the first subtract the second calculation. The resulting value formula to insert Ukraine instead of the letter r.
If you need to define the percentage of muscle, use this formula: (M/P) x 100. R in this case denotes a person's weight in kilograms.
Professionals already have calculated and determined the average value of muscle mass for different types of people. For example, for women the average amount of muscle is equal to 36% of the total body mass. In men, the figure is 40-45%. Athletes can boast of 45-50% muscle mass. Professional bodybuilders 70% of muscles.