Muscular relief is what any man strives for, because women like it, it increases self-esteem, and it’s just beautiful. But one desire or desire is not enough – to get a result, you need to make an effort. The number of necessary efforts, their intensity and duration depends on how everything is running in each case.
But the main thing on the way to any goal is perseverance, determination and patience. And they will be very useful to you if you decide to move to it on your own.
And yet, in order to avoid typical errors for such cases, you need to study the issue as detailed as possible and select reliable information on the topic. This is the only one you will find in this article.
Mistakes that are Often Made by Athletes in the Beginning
#1 Often beginner athletes focus on one of the areas of training – cardio loads or strength. This is the wrong approach. For the formation of a relief body, both types of load are necessary, you just need to bring out the balance that your body needs for yourself.
It depends on the amount of body fat on the body – no matter how much you pump, say, the press, if it is hidden under a beer belly, the relief will not appear until the excess fat disappears.
It is cardio training that will help get rid of it, so if you have excess fat, add as much of this type of activity as possible.
If there is no fat, but the relief is not particularly noticeable, then cardio can be reduced, but power loads can be increased. They will provoke muscle growth and the relief will be visible after 4-5 weeks of intensive training.
#2 Another common mistake on the path to acquiring muscle mass is insufficient attention to the nutrition system. In fact, whether your main goal is to lose or gain weight, get rid of fat, or build muscle, a properly formulated diet is up to 80% of success.
But even more important is an integrated approach, that is, when you pay enough attention to each aspect. Then the goal will be achieved in a much shorter time, and the effect will remain for a long time.
3 Easy Steps to Build Muscles at the Comfort of Home
Here are three easy steps to achieve your goal of an athletic, muscular figure. You can give muscles expressive shapes and clear lines not only with the help of a professional trainer in the gym, but also at home.
And although this path is often too long, thorny and winding, you will gain invaluable experience that you can use in the future. Often these searches do not lead to the desired result, but we share with you trouble-free methods that are applicable at home.
Equipment for sports is not such an important component of success. Impressive results can be achieved without a gym or home gym, doing exercises with your own weight and eating healthy adding Muscletech to the dairy.
Step One – Strength exercises with your own weight
If you set yourself the goal of achieving relief without visiting the gym, then this does not mean at all that you need to equip the gym at home. A full-fledged set of strength exercises can be performed without equipment, with its minimum set or using improvised means, as well as working with your own weight.
Step Two – Сardio
If your muscular relief is hidden by a fatty layer, then cardio is what you need. Running on the spot or on the treadmill at home, jogging in the park, jumping rope or not, cycling in the summer, skiing in the winter.
All this is a cardio load outside the gym, which will allow you to quickly get rid of excess body fat and discover the beauty of the muscular relief of your body as soon as possible.
Do at least thirty minutes of cardio up to five times a week, and the effect will not be long in coming, as this type of physical activity increases metabolism not only during the process, but also for a fairly long period after training.
Jumping rope allows you to burn fat very quickly due to the intensity of the load. At the same time, you do not need too much space and some sophisticated equipment to complete the exercise.
The most effective exercise is double jumps with different speeds and a light step back. The number of repetitions and approaches is up to you, but try to surpass yourself more and more each time.
Step Three – Proper nutrition
The importance of nutrition during training cannot be overestimated. An athlete needs a diet balanced in terms of carbohydrates, fats, proteins and calories.
The predominance of one or another component and the total calorie content depend on the goal: if it is getting rid of excess fat, then the menu should be dominated by proteins with a 5-10% reduction in calories.
The main thing is not to overdo it, otherwise you risk losing not only excess fat, but also muscle mass.
If you want to achieve muscle growth, then you need to increase caloric intake. And by adding carbohydrates. The common myth that high protein diets build muscle misleads the notion that protein should be the main focus.
Firstly, too much protein cannot be absorbed by the body, and secondly, intense workouts in this case require carbohydrates that provide energy.
With their deficiency and the absence of fat reserves, the body will take this energy from the muscles, due to which they will only decrease in size and eventually turn out to be depleted, and not pumped up.
Before and immediately after training, the body needs more proteins and carbohydrates, and try to add some vegetables and herbs to each serving. Use healthy fats – vegetable oils, eat oily fish more often. Choose your products carefully, check labels for ingredients, and make sure there are no additives.