Think about how your body looks and what do you need to do to transform it so it becomes the body of your dreams.
Most people simply need to stimulate muscle growth in order to reach the desired level, while others need to remove excess fat from his body to be able to see the muscles they have.
Both problems can be solved by working on your muscles and their definition. The increase of muscle mass and simultaneous losing of weight may seem impossible, but it’s actually not.
Losing weight at the same time with increasing the muscle mass can be achieved by combining both processes, melting the fat and getting a muscle definition. Skeletal muscles are natural removers of fat, so the less muscle mass you have, the “softer” you will be.
“Keep in mind that this is a better way of eating! You still need carbohydrates so don’t completely cut them off of your diet!”
The key to maximizing muscle mass and definition of the body is work in cycles. By this way of exercise, your results are guaranteed. At a certain time frame, exercising in cycles helps to achieve desired results, and simultaneously speed up your metabolism which is another step closer to achieving your given goal.
It is a shock to the body which allows new results in increasing the endurance. Longer cycles are recommended in the beginning (this way the change is more than visible).
Cycles that last from 8 to 12 weeks are very good for beginners. When reaching towards your goal, the cycles should be reduced to two weeks and this will be useful to maintain a routine. For this purpose, you need to change the amount of food you consume and the way you lose weight.
Simpler, you need to change your calorie intake and lose a lot of calories during exercise.
Increasing muscle mass
To increase your muscles, your body needs to create a state of anabolism. You need to consume excess calories to allow your body to stimulate muscle growth.
For one kilogram of muscle mass you need 70-100 calories per day more than fats. With the formation of 5 kg of muscle mass you will burn 350-500 calories per week.
You should bear in mind that you should consume slightly more carbohydrates and fats (but good fats, flaxseed, polyunsaturated fats, nuts, olive oil, etc.). Carbohydrates represent the fuel for exercises which you should do to increase muscle mass.
For beginners we recommend a series of 6-8 repetitions. Yes, this applies to you too, women! Especially for you!
Leave those weights from 2.5-5 kg you have been using for a long time. You should use a weight with which you could do 8 reps and do 3-5 series. The pause between sets should last 90-120 seconds. The exercises in which you use a lot of weight cause a lot of stress to your body.
To keep the anabolic state, you should rest. Sleep is crucial for increasing muscle mass. A diet with a high amount of protein and slightly higher level of fats and carbohydrates is a great fuel for increasing the muscle mass of the body.
In fact, the structure of the workout varies from person to person. Different exercises give different results for each person. To choose the way which will help you achieve the desired results, you need to try more types of exercise and perhaps combine some of them into your program of exercise.
You can also make changes in your program of workouts. Most importantly you need to be persistent, to work, to properly feed and rest.
Injuries will cause a break in your training and will impede the return to form and the path to the desired results.
At the end of the twelve-week cycle you should be heavier than you were at the beginning. In terms of diet, the results will depend on your interpretation and understanding of “you should consume slightly more carbohydrates and fats.”
The cycle of weight loss in the beginning is quite restrictive, but note that it is for your own good.
Still you will need the consumption of carbohydrates, which means that you shouldn’t completely cut them off from the diet. You should replace simple carbohydrates with complex carbohydrates (pasta and rice, fruit and vegetables), as well as to reduce the amount of calories by 500-700 calories.
In terms of exercise, you should exercise with a weight with which you can do more than 10-12 repetitions rather than 6-8. This will help you burn more calories and keep the muscles that you have created in the last 12 weeks. You should do as much cardio as you can.
Body fat will start melting right away if you apply these tips in your workout. Highly intense workouts will also stimulate the increase of your muscle mass while burning large amounts of calories in a short period.
Drink more fluids. The amount of water per day should not be less than 2 liters. Also, maybe you should consume glutamine or other amino acids to make sure you do not move towards a reduction in muscle.
Good results can be achieved in a shorter period, for example 4-6 weeks. As you approach the goal, you can reduce the duration of each cycle, but use them both, both weight loss and defining of muscles to change your body.
Soon you will be able to find the right cycle and rhythm that suits your body.