A pumped-up and sculpted body is an unconditional success on the beach and a guarantee that all the admiring female looks will be directed at you.
If your muscle mass leaves much to be desired, just keep working on the lagging muscle groups, now we are talking about the super-relief of the already pumped body! If you are a beginner, just do basic workouts , there will be an adult conversation here.
We will tell you how to achieve a sculpted body and show everyone the results of your efforts in the gym. 8 actionable nutrition and training tips to keep your diet moving in the right direction, plus bonus tips that have proven effective worldwide.
How to “make” a relief body
Everyone understands that relief musculature does not arise out of thin air. First, you gain muscle mass, then you start working on a sculpted body, and nothing else. This process includes a special diet and a special, more intense workout that will destroy fat without harming the muscles.
Let’s take a look at the process of sculpting your body from the moment you said to yourself:
“Enough work for the mass, I want a relief body!”. At this stage, you are still eating according to the weight gain diet : 5-6 meals a day, at least 30 grams of protein in each meal, “right” fats and complex carbohydrates. These rules gave you everything they could – huge and tough muscles, but now you have new goals.
It’s time to rethink your diet and training system to get rid of fat, make your body lean and show everyone six cubes. Here are 8 tips to help you get super bumpy.
Tip 1 – Pull iron
How to pump up a relief body? Certainly not easy training! Going to high-rep, light-weight sets while trying to get a sculpted body is a recipe for disaster.
And using heavy weights will stimulate your body to maintain its existing muscle mass. On the other hand, if you stop trying to lose weight, it sends a signal to your body that you no longer need the extra muscle mass.
The following video presents an option for training for relief. The secret to successful drying is based on two secrets – proper nutrition and high-intensity training. The key to success is that you have to burn more calories than you get.
Relief training program:
- Deadlift on the block 5 drop-sets, 1-5-5-5-5 times
- Reverse grip pull-ups 10 sets of 30 seconds to the maximum
- Dumbbell Lunge Forward 10 sets of 30 seconds max
- Breeding dumbbells to the sides with two hands 5×20
- Push-ups 5×20
Relief training, like drying, is a real test of fortitude and character. You will have to go beyond your limits, do what you have not done before. But if you have enough fortitude to walk this path, the reward will be higher than your expectations. It cannot be bought – it can only be earned by your labor.
Also, increase your fat intake by 10-15% in the diet during your workouts for relief. This is necessary in order for the body to start burning its fat stores more actively. But the use of carbohydrates should be gradually reduced.
Are you ready to scale up? To build muscle while losing weight, stick to the following training program.
Four-day split for relie
- 4 sets of 10-15 reps
- 3-4 sets of 10-12 reps
- 3-4 sets of 10-12 reps
- 3 sets of 10-15 reps
Tip 2 – There is no magic diet
One of the most common questions is about the best diet for a sculpted body or urgent weight loss. The reality is that there is no “best diet”, there is only the best diet for you.
Make adjustments based on your body’s unique feedback. Start with a sensible intake of calories , as well as protein, carbohydrates and fat, and make adjustments as needed for a more successful weight loss.
Prompt! When things go wrong, try alternating carbs on high, medium, and low carb days.
Tip 3 – pause your cardio workout
Slow down your cardio workouts! Few understand this, but diet is far more important than cardio when it comes to a sculpted body. Hone your diet first. When you reach the appropriate rate of fat burning, only then begin to gradually add cardio workouts.
Remember: during this period, your body is under stress due to a calorie deficit. Adding endless hours of cardio training can lead to the loss of hard-earned muscle mass.
Prompt! Break away from the ellipse and do high-intensity interval training instead .
Tip 4 – Slow Down the Rate of Fat Loss
Yes, you read this tip correctly. The best way to get a bumpy body is to lose weight at a rate of 700-900 grams per week, never faster.
While losing weight at a faster rate, losing weight can be beneficial if you do have a significant amount of excess fat, however, this is not the best approach when trying to reduce body fat to the single digit number.
Rapid fat loss can lead to muscle loss, and we need a beautiful, sculpted body with bulky muscles.
Prompt! During the first week, the weight lost is always higher than usual. Wait until the 2nd or 3rd week to make changes to the program.
Tip 5 – Build abs the right way
It’s okay to take a break from the huge amount of abs and leg raises you do. Overuse of exercises that directly target your abs will not help you lose belly fat.
Work directly on the abs for 1-3 sessions per week with moderate sets and reps. This approach will help you keep your abs while losing weight.
Add in the right nutrition and there they are, your 6 cubes . Of course, it is very difficult to get a relief body at home. However, it is outside the gym – at home or at work – that you work on the most difficult part of this process, which is nutrition. What other methods to pump up the press to cubes .
Prompt! Doing weighted raises on an incline bench and crunches on an overhead block is a great way to build a resilient press.
Tip 6 – Become a cheat!
You will be surprised, but any strict diet involves deception. Yes exactly. Longer periods of the diet reduce your body’s levels of leptin, a hormone that helps your metabolism run as efficiently as possible.
A fraudulent meal or even an entire day once a week will surprise your body and help it raise leptin levels. This metabolic boost will help you burn more fat and get a leaner body quickly.
Prompt! Be more loyal to your body by allowing yourself one hour of deception. You can change the time of this window every week according to your wishes or personal schedule.
Tip 7 – Objectively Assess Your Body Fat Levels
Most people underestimate their fat levels. This unrealistic view of body composition can lead to frustration as your weight loss diet will drag on indefinitely.
The best bodybuilders and fitness models in the world have a modest body mass (weight minus fat) with a volume of no more than 75-80 kg. It is impossible to weigh 110 kg and have 18% fat. The more honest you are with yourself, the faster you will achieve a sculpted body. If you want to be accurate and correct, do a bioimpedance body composition analysis .
Prompt! Forget weights and online calculators. At a minimum, buy a caliper (an accurate instrument for measuring the thickness of skin folds to determine the percentage of subcutaneous fat). This will provide a quick measurement of the amount of fat.
Tip 8 – Drink plenty of water
This advice seems obvious, however, many people ignore the need to drink a certain amount of water per day. Enough athletes, even the most die-hard weight lifters don’t drink enough water .
Some studies have shown that proper water intake can increase your metabolism by as much as 30%. Note that this study concerns only cold drinking water.
The opposite is also true: a reduced intake of drinking water will slow down the process of creating bumpy muscles.
Various experts call a different figure for the minimum amount of water for drinking, but they agree on one statement: this value should be at least 1.5 liters per day, in addition to other drinks.
Prompt! Use a shaker or empty milk jug to monitor your daily water intake. Or make it a rule to drink one 250 ml glass of water once an hour.
A beautiful relief body with pumped up muscles must be earned. This long journey includes many stages, each of which is equally important for the overall result. Workouts for relief and weight loss, nutrition, regimen – missing one of these elements, you will not achieve a single figure in the level of fat.
Be stubborn on your way, moving only forward – to the desired relief!