Terrain Training Program
In order to have a sporty and sculpted figure, men do not need to have huge muscle mass, overloading themselves with hard training. To achieve a slender body and traced muscles, you must first reduce the level of subcutaneous fat. But remember that the struggle for harmony and relief does not begin in the gym, but at the table.
The sixth week nutritional regimen of the Body to Summer training program implies a smooth transition to the rules of cyclic keto diet (CKD) - the best way to achieve muscle relief. Diet CKD allows you to burn excess fat without losing muscle and slowing down metabolism. In addition, before reading the material, we recommend that the introductory article “ What is drying?” .
Relief: workout or diet?
Diet is the main component of training for relief. Exhausting cardio and running can help to achieve harmony, however, without changing eating habits, it is difficult to maintain the shape achieved and the low percentage of fat in the body is the most important element of muscle relief.
The first week of a cyclic keto diet to enhance the relief is an introduction. The main goal is to try on a similar diet, without attaching great importance to the specific numbers of nutrients and calories. However, starting from the second week, the calculation will be important.
- From Monday to Wednesday - a carbohydrate - free diet and reduced calories.
- Thursday, before lunch - a carbohydrate-free phase, then a full meal.
- Thursday, after training - a full dinner.
- Friday - a meal with lots of carbohydrates.
- Saturday - good nutrition.
- Sunday - reduction of food in the afternoon.
Muscle Relief Exercises
Terrain training implies an emphasis on a comprehensive program - basic exercises grouped together. Insulating exercises (for example, lifting the biceps) are limited as much as they minimize the effects on metabolism and metabolism.
At the same time, the presented training program combines both cardio, used to burn fat and strengthen the terrain, and strength training, strengthening muscles and preventing their loss (the most common mistake of those who want to lose weight is a sharp burning of muscles, not fat).
Muscle Growth and Fat Burning
Workouts are tied to the CKD dietary rules. The first three days are used to enhance the relief - the carbohydrate-free phase and low calorie intake contribute to this. Strength training is carried out in the morning on Monday, using the "reserves" of the past week.
The second half of the week combines increased calorie intake and basic training to maintain a normal metabolic rate. A light workout on Thursday triggers protein synthesis, and a carbohydrate load on Friday and a powerful workout on Saturday activate muscle growth.
Body By Summer 6: Terrain Training
On Monday , a turbulent training to strengthen the terrain and "leaching" of glycogen reserves. Exercises are performed by supersets - first 8 repetitions of the first exercise, then, without interruption, 8 repetitions of the second. A break of 30-60 seconds and the transition to the next superset. Only 2-3 cycles.
On Tuesday and Wednesday - carbohydrate-free days and optional cardio workouts lasting 40-45 minutes. It can be either a slow run, an ellipsoid or a rowing machine. It is important to monitor the heart rate and work in the area of up to 150 beats (or 60-80% of the maximum heart rate).
Thursday training (exercises of the complex program) is performed after a hearty dinner containing a normal amount of carbohydrates. Used weight - 80% of normal working weight, a break between sets - 2 minutes. Each exercise includes 3-4 working sets of 8-10 repetitions.
In the second half of Thursday and Friday, meals with a plentiful amount of carbohydrates, but with the maximum reduction in fat (especially animals). The goal is to maximize muscle glycogen stores for a powerful strength training on Saturday.
On Saturday , a comprehensive training program is carried out, similar to Thursday, but the working weight in the exercises increases, the number of sets is reduced to 2-3, and the number of repetitions is reduced to 6-8. This approach activates the processes of muscle growth, essentially preventing them from burning.
How to eat for muscle relief?
The main rule of carbohydrate-free days for relief is to consume at least 2 g of protein per kg of body weight per day. In this case, the daily caloric intake is reduced by no more than 20%. The calorie rate is calculated by multiplying the net body weight (minus fat) in kg by a factor of 35.
The amount of carbohydrates is reduced as much as possible, however, green vegetables (sources of fiber and vitamins) remain in the diet. It is also necessary to pay attention to the source of fats, giving preference to olive oil and coconut fat, abandoning butter and other animal fats.
- A man weighing 80 kg
- The percentage of body fat - 15% (or 12kg)
- Daily Calories - (80-12) x 35 = 2380 kcal
- The number of calories for the relief is 2380 minus 20% = 1904 kcal
- The need for protein - (80-12) x 2 = 140 g of protein
When working on relief, it is important to remember that diet is the first component of success. The advantage of the CKD cyclic non-carbohydrate diet is that it allows you to burn fat and strengthen your terrain without losing muscle mass (due to carbohydrate loading and powerful workouts on Saturday).