The Best Workout for Your Body Type
6 main rules for those who want a sculpted body
Losing weight is just the first step towards a beautiful figure. Sometimes it's not enough just to lose a couple of extra pounds to achieve that very shape. It is necessary to strengthen the muscles and form a muscle corset. How, then, to achieve the coveted abs cubes? We share with you six main rules. The fitness trainer and video blogger Alexander Dobromil helps us in this.
Rule 1. Do strength training
If we are talking about drawing muscles, first of all it is worth pay attention to strength exercises. The load of this kind is least of all accompanied by edema and water retention in the body. If your goal is to lower your body fat percentage, you should do at least 10-15 repetitions of strength training.
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Rule 2. Turn on drop sets
In order to include all muscle groups in the work, it is necessary to use the so-called drop sets in the training process. For example, you do a bench press with a weight of 100 kg for 4-5 repetitions, then reduce the weight to 70 kg and so on, gradually lowering it to the minimum. Thus, more muscles are involved, which in the future will help you achieve dryness.
But be sure to remember that such drop sets affect the nervous system, which affects the recovery of the body. Therefore, it is not recommended to use them on an ongoing basis, as well as to do many of these rejected reps in one workout.
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Rule 3. Don't forget about cardio and stretching
After intense exertion, it is important to properly stretch the muscles. It is worth spending time stretching before and after class, as well as not forgetting about cardio loads at least two or three workouts a week. They will help you burn excess fat and shape your muscles.
The main thing is to understand that it will not work to achieve a relief body by performing only such exercises. It is necessary to combine the right diet, cardio and strength - only then the results will be noticeable.
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Rule 4. Observe BJU
Despite all beliefs, a fitness trainer believes that it is not necessary to count calories at all. a balance of fats, carbohydrates and proteins must be maintained to achieve an athletic body. Also, do not overuse salt and sugar. However, moderate salt and other natural seasonings are allowed in meals.
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Rule 5. Use fractional meals
To effectively dry out your body, Alexander recommends eating often and in small portions, without reference to the number of calories.
With a fractional meal, your body assimilates the food consumed as efficiently as possible. Also, with such a food system, there are no sharp jumps in insulin in the blood: the larger the single serving of food, the higher the release of insulin into the body. Accordingly, if the release of insulin and other hormones into the blood is as even and not spasmodic as possible, the better for your health.
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Rule 6. Drink plenty of water
It is advisable to drink about two liters of water a day. Water helps to reduce body fat and speeds up the drying process. Maintaining water balance is the key to a healthy body.
A beautifully sculpted body with well-defined muscles takes a lot of effort and time. This long journey includes several stages, each of which is very important for achieving the final result. A specific training plan, diet and regularity - all these elements will help you "dry out" and maintain the result for a long time.