Relief training program in the gym: the most effective exercises. Effective relief training for men Powerful relief programs

Greetings, readers of my blog!

Today we will talk about the most effective methods for achieving relief both at home and in the gym. You will also be presented with a relief training program for men, which almost every reader can adapt for themselves.

Power for relief

For those who know at least something about the basic principles of fat burning, the message that relief is built in the kitchen will not be news. If you don't control your diet, then even training 5 times a week will not help you get closer to your cherished goal. Naturally, this does not mean that to achieve relief you will have to eat only low-fat cottage cheese. With a sharp reduction in caloric intake, your body will turn on emergency mode and will be determined to retain the maximum of what it consumes. And the best tool for preservation is, of course, fat.

Thus, even beginners understand that reducing food intake to a minimum is not the best way to achieve results.

What to do in this case, you ask? First of all, you need to decide what minimum calories you need for normal functioning. This directly depends on your activity level. For beginners who train 2 times a week at home and even without iron, nutrition obviously should not be the same as that of professionals who work hard in the gym 5 - 7 days a week.

You can calculate your calorie needs using a simple formula (for men):

88.36 + (13.4 x weight, kg) + 4.8 x height, cm) – (5.7 x age, years) x coefficient. activity.

Where are the activity coefficients:
1.2 - no activity
1.375 – workouts about twice a week
1.55 – workouts about four times a week
1.725 – workouts about six times a week
1.9 – workout more often than once a day.

However, calculating the calorie intake alone is not enough to obtain relief. It is necessary to distribute food consumption into at least 5 meals a day. Then your body will have no reason to put aside fat reserves for a rainy day.

Training for terrain

If we are talking about the fact that we need to achieve a lean, toned body with a minimum percentage of fat, then there are 2 options for effective training: it can be cardio training, or strength training with high-volume loads with moderate weights.

Training for beginners and advanced ones will mainly differ only in the number of approaches and working weights. For ideal performance, it is necessary to alternate strength loads with aerobic loads. Plus, at the end of the workout, devote at least 30 minutes. With cardio, at the end of the workout, it is the fat layer that is burned, since the entire glycogen supply has already been used up during strength training.

Basic terrain training program for men

First workout - strength training

1. Bench press 3 sets of 8-12 reps
2. Lying dumbbell fly 3 x 8-12
3. Deadlift 3 x 8-12
4. Wide-grip chest pull-ups 3 x 8-12
5. Wide-grip lat pull-down 3 x 8-12
6. Crunches 3 x 15-25
7. Incline leg raises 3 x 15-25
8. Hyperesthesia 3 x 15-25

Second workout - cardio

Third workout - strength training

1. Standing barbell curl 3 x 8-12
2. Arm extension in a block simulator 3 x 8-12
3. Curls with dumbbells (hammer) 3 x 8-12
4. French bench press 3 x 8-12
5. Bending arms in the simulator 3 x 8-12
6. Arm extension with dumbbells (incline) 3 x 8-12

Fourth workout - cardio

Set aside 40 minutes for cardio training.

Fifth workout - strength training

1. Seated dumbbell press 3 x 8-12
2. Standing barbell row 3 x 8-12
3. Bench press 3 x 8-12
4. Swing dumbbells forward (alternating) 3 x 8-12
5. Incline crunches 3 x 8-12
6. Squats 4 x 8-12
7. Leg extension in the simulator 2 x 15
8. Deadlift on straight legs 3 x 8-12
9. Leg curls in the simulator 2 x 15

Even if you have very large muscles, your body will not look beautiful without a training program for relief. Because of the subcutaneous fat, it is impossible to understand who is in front of you: a powerlifter or just a person with the second degree of obesity. This is a common problem for many gym goers. The relief training program will help reduce the level of subcutaneous fat by up to 10% and show the world the beauty of your muscular body.

What is muscle relief?

On the covers of magazines and in advertisements for sports nutrition, we see men and women with six-pack abs, pronounced deltoid muscles, and rounded buttocks. And so, in the hope of achieving the same body, tens of thousands of people purchase gym memberships and take the first step into the world of “iron sports.” After a year of regular training, only the most persistent remain. Muscle mass has been gained - the weight of a beginner in the gym usually increases by five to ten kilograms over a year of regular exercise.

But disappointment sets in: there were still no abs, and the shoulders don’t look muscular. At first glance, it’s hard to tell whether he’s a sporty person or simply suffering from excess weight. This is where the relief program for men and women enters the “arena”.

Basic principles of achieving relief

This method of training involves changing the usual load and nutrition in such a way that the body is rebuilt and, instead of gaining muscle mass, begins to burn subcutaneous fat. As a result, the layer of fat disappears, and nothing prevents you from seeing the abs and other features of the athlete’s physique.

The relief training program for men involves the following components:

• switching to a low-carb diet;
• increasing training intensity;
• increasing the duration of classes;
• reduction of working weights;
• adding cardio exercise.

What types of training exist in bodybuilding and powerlifting?

Any fitness program is based on a goal. The specifics of the training will depend on what the athlete wants to achieve.

1. Mass work is the name given in bodybuilding to a series of workouts, the goal of which is to achieve maximum muscle hypertrophy, i.e., their increase in volume. This is achieved through nutrition and special training. You should reduce the number of repetitions in each approach and use a weight equal to 80% of the maximum. It’s simply impossible to perform ten repetitions with such a weight, but five or six are just right. There is no point in increasing this amount; it is precisely this load that promotes hypertrophy of muscle tissue. In parallel with the training, you need high-quality nutrition: eat 2-3 g of protein, 4-5 g of carbohydrates and 2 g of polyunsaturated fats per kilogram of body weight daily.
2. Work on relief - maximum elimination of subcutaneous fat in order to expose the muscles. Regular weight loss does not involve preserving muscle tissue. When a sharp restriction in nutrition occurs, it does not matter which nutrients, the body “eats” and uses not only fat cells, but also muscles as fuel for energy. As a result, the person simply becomes skinny. A relief training program necessarily includes cardio. It is optimal to start every morning with a jog, and your heart rate should not be less than 110 beats per minute. The strength training regime should change: you can take weights 10% less than usual and perform exercises with high intensity. After a month of such training, a person with a healthy metabolism is guaranteed to lose about two to three kilograms of fat. The relief training program can only be used after several weight training courses have been completed - otherwise there will simply be nothing to “dry”.
3. The simplest option is training to maintain your current shape. That is, do not build muscle tissue and do not try to burn subcutaneous fat. This is the simplest option: choose the average intensity of the exercises. You should eat in moderation: avoid eating simple carbohydrates, fast food, and trans fats.

Features of the terrain training program

Many athletes make a common mistake: they refuse to perform strength training, work with free weights and completely switch to aerobic exercise. The danger with this approach is that you can simply lose some of the muscle tissue that you have gained so hard. It will be a great shame if the muscles gained with “sweat and blood” begin to disintegrate through the process of catabolism.

Relief training for men should correctly combine both types of load: aerobic and anaerobic. In order for fat burning to happen as quickly as possible, you should adhere to the following nutritional rules in parallel with classes:

• reduce your intake of complex carbohydrates to two grams per kilogram of body weight;
• completely stop eating simple carbohydrates (baked goods, sugar, sweet fruits, rice and semolina, etc.);
• Avoid eating foods containing trans fats;
• completely eliminate alcoholic drinks from the diet.

Nutrition together with relief training for men in the gym works wonders. In just a month, a person becomes athletically built, even if previously the percentage of fat was quite high.

How to make your workout more intense?

Relief training for men is highly intense. Ways to achieve this:

1. Reduce rest time between sets to ten seconds.
2. Execution of the negative part of the amplitude as slowly as possible.
3. The use of forced repetitions - fast, not at full amplitude (on your own or with the help of a partner).
4. A short, one-second delay at the top point of the amplitude.
5. Combining both aerobic and anaerobic exercise in one workout.

This is a very important point. With maximum weight it is impossible to perform exercises at a fast pace. That is why such training involves working for the masses. But if the goal is to lose weight or gain definition, then you should moderately reduce the working weight and perform the movements quickly. Breaks between approaches should be about ten to twenty seconds, no more.

As a result of completing a relief training program, your heart rate should increase to 110-120 beats per minute. In part, such exercises with free weights are reminiscent of CrossFit. The difference is that you don’t need to jump and perform acrobatic movements - simply performing standard strength exercises at a fast pace is enough. An hour of such training burns up to 800 kcal.

How many repetitions and approaches should I do?

Both beginners and experienced athletes are interested in the question of how long the terrain training should be. Programs usually do not answer this question, but this is an important point. Prolonged physical activity always contributes to the release of cortisol, the stress hormone, into the blood. This leads to catabolism, that is, the process of destruction of muscle tissue. For each person, based on his individual characteristics, the duration of training should be different.

1. For a beginner, the optimal practice time is from half an hour to fifty minutes. You can start even with twenty minutes if a person has health problems or has very little stamina.
2. For an average athlete who has experience working with the base, the duration of one workout should be about an hour.
3. Experienced bodybuilders who take special pharmacological drugs or are preparing for competitions can train in any style for one and a half or two hours.

Split or circular: how to achieve relief

The basic rule for constructing a relief training program for men in splits: large muscle groups cannot be combined in one day. This is also due to the fact that all three basic exercises (squats, deadlifts and bench presses) cannot be performed efficiently and fully in one lesson. For legs, you should choose a separate day: squats, lunges, calf raises, gluteal bridges, squats in a hack machine, leg press - perform all these exercises, for example, on Friday. The other two training days, respectively, are devoted to other muscle groups - this division is the essence of the program.

The relief training program in the gym can be built on the principle of a circle. That is, the athlete performs one set of an exercise at a fast pace, then ten seconds later - a set of the next exercise. And so on - up to ten different exercises. Then another circle is performed in the same sequence. Ideally, walking three or four such circles is a serious burden on the heart.

Choosing exercises to achieve relief

Many people are interested in the question of what exercises to include in a relief training program for men.

When gaining muscle mass, athletes devote about 70% to basic multi-joint exercises, the remaining 30% to isolated work on block exercise machines. Training for muscle relief for men is not much different in terms of the choice of exercises. The main difference is the rest time between sets and the intensity of the exercises.

A gym program for men on relief should include bench press, deadlift and squats with a barbell in the classic style, with wide legs, plie. You can do squats in a Smith machine. You can safely add loads with your own weight - these are pull-ups on the horizontal bar, push-ups, hyperextension and crunches.

You cannot train for relief with the same weights as for mass. It is optimal to reduce working weights by 20-30% from previous values. If you do not follow this rule, you can easily get injured and achieve the effect of overtraining. Subsequently, the athlete will be unsettled for a long time by poor health, low performance, and joint pain.

An example of a training program for men on relief

Provides four training sessions per week. Each session lasts about an hour. You can perform classes both in a circular style and in the form of splits. The optimal number of approaches (circles) is at least three. Ideally, four, but not everyone can boast of such endurance. If you have health problems, you should adjust the program to suit you.

Monday (target muscle group - chest and deltoids):

• Incline dumbbell flyes.
• Wide grip barbell row to the chin.
• Swings with dumbbells to the sides while standing.
• Dumbbell bench press on an incline bench.
• Seated dumbbell press.
• Abductions for the rear delta in the simulator.

Tuesday (target muscle group - legs and gluteus maximus):

• Classic squats with dumbbells or an empty bar.
• Squats in a hack machine.
• Plie style squat.
• Lunges back and forth with a bar on your shoulders or dumbbells in your hands.
• Front squats in Smith.
• Standing calf raises.
• Leg press with narrow stance.

Friday's workout involves functional training and stress on the rectus abdominis muscle:

• Burpees - 20 times per set.
• Jumping rope.
• Press crunches.
• Climbing on a rope without legs.
• Jumping forward and backward.
• Pull-ups on a horizontal bar or in a crossover.
• Pushups.

Training on Saturday involves stress on the back muscles:

• Deadlift or Romanian deadlift with a bar.
• Bent-over bar row.
• Shrugs with a barbell.
• Hyperextension.
• Curls with a dumbbell on a Scott bench.
• Block pull behind the head in the simulator.

This is an approximate set of relief exercises for men. Depending on your state of health and well-being, you can adjust it to suit yourself. For example, if you have osteochondrosis or scoliosis, many exercises are prohibited. You can completely refuse to perform them or use minimal weight.

Do not forget about proper nutrition during fat-burning workouts - this is half the success. If you abuse simple carbohydrates, then you may not expect a decrease in body fat.

Features of women's training to achieve relief

Girls also dream of becoming the owners of a slim and muscular body. To do this, like men, you should work out for a year and a half to build up your muscle corset. And only then cut yourself in carbohydrates and switch to high-intensity training.

Due to the peculiarities of the hormonal system, it is more difficult for women to maintain muscle mass on a low-carb diet. This leads to the fact that without the use of special pharmacological drugs, the muscles simply go “to feed” the body. Don’t despair: if, while on a diet with limited carbohydrates, you engage in the relief program described above, then most of the muscle tissue can be successfully preserved.

It is optimal to “dry” before the beach season: you can show off your sculpted abs, rounded buttock muscles and slender legs in a swimsuit. In order to achieve a truly athletic body, the fair sex has to regularly visit the gym for at least one year.

Surely every man at least once in his life imagined himself as the happy owner of a powerful and sculpted body. However, not everyone achieved their goal. There are quite a few reasons why this did not happen, but the main one is that men think that achieving a ripped body is difficult. In this article we will prove to you that it is much easier than it seems.

Key point when working on terrain

Most novice athletes do not understand how to develop this or that sporting quality. They cannot distinguish between work for muscle mass and work for relief. So, the main point when working on relief is working with light weights and performing a large number of repetitions in approaches.

The main thing is to feel the burning sensation in the muscles. This is an indication that you are doing everything correctly and the training was not in vain. T So, when working on terrain there are two training principles:

1. Achieving muscle failure with high repetitions.

By high reps we mean 20-25 reps per set. It is optimal for working on terrain. That is, the weight should be taken so that it can be performed no more than 25 times per approach. For example, if you can perform 10 biceps curls with 15 kilogram dumbbells, then to perform 20-25 curls, you will need a weight of 8-10 kilograms.

Pumping is the maximum pumping of blood into the muscles. By applying this training principle, you can increase muscle volume by 20 percent, and also greatly improve the contours of your body. The essence of this training is that you take a very light weight and perform 100 repetitions per set. To train one muscle group, one approach will be enough for beginner athletes, and two approaches for experienced athletes.

So, think about your last high-intensity workout with light weights. Your muscles burn intensely, but are greatly increased in size. The increase occurred due to the pumping of blood into the muscles. With this training, your strength endurance and relief are pumped up.

When working on relief, it is best to perform isolation exercises. They involve only one joint, so that only one muscle is involved in the work. This means that the entire load goes only to this muscle. The most popular isolation exercises include:

1. Lying dumbbell raises.
2. Bending and extending arms with dumbbells.
3. Swings with dumbbells.
4. Leg bending and extension on a machine.
5. Vertical pull of the block to the chin.

There are several hundred isolation exercises in total, so you can choose them based on your own tastes.

We can say that a person has a sculpted body if he has:

Most young people want just such a body, because it attracts the attention of the opposite sex so much. Remember, achieving a sculpted body is much easier than achieving muscle volume. Therefore, keep your nose up! And step off to training!

You can pump up the definition of your body both in the gym and at home. Let's talk about the training programs for each of these places.

Relief training program for men in the gym

Working out the relief, first of all, requires quite a lot of power. The respiratory system will also be actively involved in the work. Therefore, before starting classes, you need to warm up thoroughly:

1. Do general warm-up exercises for all joints.
2. Run 1 kilometer on a treadmill or jump rope for 5 minutes.

This is necessary to keep your body hot and your cardiovascular system in working order. Your heart rate should be 120-140 beats per minute. After you have warmed up, you can begin exercises with apparatus. The training plan will be scheduled by day:

Day one - working out the back, middle and rear deltoids:

Day two - working out the chest and front delts:

1. Dips - 4 sets for the maximum number of times.
2. Dumbbell flyes - 4 sets of 20-25 reps.
3. Raising your arms forward with dumbbells - 3 sets of 20-25 repetitions.

Friction day - leg work:

1. Leg extensions on the simulator - 4 sets of 20 times.
2. Leg curls on the machine - 4 sets of 20 repetitions.
3. Lunges with dumbbells - 4 sets of 20-25 reps.
4. Working out the calf muscles - 4 sets of 25 reps.

Day four - working on the hands. Here we train biceps and triceps. These are antagonistic muscles. That is, the tension of one of these muscles leads to relaxation of the other. To ensure that all muscles are working during training, we will perform supersets.

Superset one:

1. Arm curls with dumbbells - 20 times.
2. Arm extensions with dumbbells - 20 times.

Superset two:

1. Arm curls in the simulator - 20 times.
2. Push-ups from a bench with your hands behind your back - 20 times.

Each of these supersets must be performed 3 times and then your arm muscles will be simply happy!

Of course, this program is just a sample and everyone can customize it to suit themselves by inserting their favorite exercises into it. The main thing is high-intensity training with low weights. The break between approaches is no more than one and a half minutes.

At every workout you need to pump up your abs. Exercises should be chosen to suit your taste. The main thing is to feel a burning sensation in the abdominal muscles. As soon as you feel it, you need to increase the pace of the exercise and do it another 20 times. For a good workout of the abdominal muscles, four approaches per workout will be enough.

A set of relief exercises for home

You can also work out the terrain at home. After all, there are quite a few exercises available to you at home in which you can perform a large number of repetitions. To make your workouts more productive, you will need parallel bars and a horizontal bar. You can find them in any yard, and you can also buy a wall-mounted horizontal bar with bars for your home. Its price does not exceed two thousand rubles.

The concept of working out at home will be slightly different from working out at the gym. Here we will have 3 workouts a week, not 4. After all, we don’t have as many exercises available to us at home as in the gym.

Day one - pumping the pushing muscles:

1. Dips - 3 sets of max reps.
2. Push-ups - 3 sets of maximum reps.
3. Bench push-ups with hands behind your back - 3 sets of 20-25 reps.

Day two - pumping the pulling muscles:

1. Wide grip chest pull-ups - 3 sets max.
2. Close-grip pull-ups - 3 sets for maximum reps.
3. Pull-ups on a low bar with a medium grip - 3 sets of maximum repetitions.

Day three - leg work:

1. Single leg squats - 3 sets max.
2. Jumping lunges - 3 rounds of 20 reps on each leg.
3. Gluteal bridge - 3 sets of 20-25 reps.
4. Working the calf muscles until there is a strong burning sensation.

At every workout you need to pump up your abs. The principles are the same as when working in the gym. The proposed training program was created for a situation where, apart from the horizontal bar and uneven bars, you have nothing. However, if you have dumbbells or weights, it will be much easier for you to make your body more sculpted and sexy.

You should work on relief only after gaining muscle mass. If you just came to the gym, then work on the mass first. What's the point of training muscles if they are small?

When it comes to home workouts, everything is simple. You will learn to do exercises such as pull-ups and push-ups from scratch. In the meantime, you will do a small number of repetitions, your muscle mass will increase, after which, when you can perform the exercises many times, you will work on relief.

If you feel like you can do a set a few more times, do it! You need to hammer the muscles to failure. It is in moments like these that true strength is born!

The training process should be varied and bring you joy. Therefore, show your imagination and create a variety of training programs. Muscles always need to be surprised, and relief work is no exception.

Drink at least two and a half liters of water per day. When your body is drying out, you need to drink a lot. Don't listen to those who say you need to reduce the amount of fluid you consume. This is nothing more than a myth!

One of the goals of working on relief is burning fat. Eating plenty of proteins, fruits and vegetables helps you burn subcutaneous fat faster, and most importantly, prevent new fat from being deposited. Therefore, during the drying period it is necessary to avoid fatty foods.

When increasing muscle definition, aerobic exercise is very important. Therefore, run and jump rope, because it helps to get rid of subcutaneous fat. And if you are too lazy to run, then sign up for the pool: combine business with pleasure.

Despite the fact that you will be working with small weights, you should not violate the technique of doing the exercises. No matter how small the weight, there is still a risk of injury.

Your workout should last no more than an hour. If you exercise for more than an hour, your body will begin to secrete cortisol, a hormone that prevents any muscle development.

During the drying period, it is very important to maintain intervals between workouts and meals. You can exercise only two hours after your last meal. And after training you also need to wait an hour. You can eat after a workout only at the moment when the protein-carbohydrate window has almost closed. This will prevent fat from depositing under your skin and making your body less defined.

Conclusion

In conclusion, I would like to tell you that you are great if you decide to take care of your body. In general, a sculpted body is very important for both guys and girls, because this is exactly what they pay attention to when communicating and dating. Put into practice the recommendations that we have given you, and then the result will not be long in coming! I wish you success!

In order to become more ripped, you need to adjust your diet accordingly and follow the desired training program. I myself lost 37 kg from the peak of “maximum” to the peak of “minimum”. And I never regained those kilograms, with the exception of a slight increase in fat and a significant increase in muscle mass. Now my weight is about 87 kg, and it was 117. Now the volume of my chest and biceps and other parts of the body is greater than when I was fat.

Well, okay, this was a lyrical digression so that you understand that I am not rewriting an article from a magazine for you, but telling you about my experience. And so, let's go.

Relief workouts for men in the gym are built approximately the same, regardless of whether you are thin and with a belly, or just fat. These are moderately high repetition workouts where the split is divided into 3-4 days. That is, we train 3-4 times a week, every other day. On some days we train certain muscle groups, on others we train others. This is done so that while you train some muscles, others are restored.

As for the number of repetitions, the moderately high number (on average 12-15) was chosen for good reason. It’s just that with this many repetitions, the training volume is higher than with 6-8 repetitions, or less. Look: let's say you bench press 50 kg. by 15 times. And for 6 times press 70. Let’s take 3 working approaches. 50 multiplied by 15 = 750 (this is the tonnage of one approach) in three approaches you will do 2250 kg. And with fewer repetitions: 70 times 6 = 420. And the tonnage of 3 approaches will be only 1260 kg. Roughly speaking, in the strength version you will simply spend fewer calories, and everything we do in relief training is directly or indirectly aimed at increasing the number of calories used (moderately) and reducing the number of calories incoming. This is when the fat layer begins to burn. My courses for maximum relief.

Let's consider one of the options for strength training on relief for men.

We will practice 3 times a week, every other day.

Day 1. Legs.

Friends, sorry, there are no separate pages with exercise techniques yet, but they will be soon, and I will provide links.

Barbell squats 3 to 12-15 (3 sets of 12-15 reps)

Leg extensions in the simulator 3 to 12-15

Leg curls in the simulator 3 to 12-15

Leg press in the simulator 3 to 12-15

Calves in any machine 3-4 sets of 20-25 repetitions

Day 2. Back, shoulders.

Pull-ups 3 max

If you do less than 5 pull-ups, perform vertical block rows 3 x 12-15

Bent-over barbell row 3 to 12-15

Vertical block row with reverse grip 3 to 12-15

Arnold press 3 to 12-15

Standing dumbbell swings 3 to 12-15

Day 3. Chest, biceps, triceps.

Bench press 3 to 12-15

Lying dumbbell raises 3 to 12-15

Chest style dips 3 to 12-15

Biceps with barbell standing 4 to 12-15

Arm extensions in a block simulator 3 to 12-15

All exercises are performed to failure. Rest between sets is on average 2 minutes, between exercises - 3 minutes.

Next is nutrition. Nutrition is adjusted in a similar way, according to the same principles, regardless of body type. Smoothly remove carbohydrates and then add them. If you are thin and have a belly, and you do not want to become completely thin, you can adjust your diet slightly, leaving carbohydrates in your diet in the first half of the day. For example:

Lunch: 50 g buckwheat (all cereals are weighed dry) + fish or meat, 150 g.

If you are simply overweight, you can adjust your diet in the same way. And after some time, remove some more carbohydrates. For example:

Breakfast: 70-100 g of dry oatmeal + 2 whole eggs (with yolk) + 2 egg whites

Second breakfast: 30 g of nuts and a couple of apples

Lunch: vegetables + fish or meat, 150 g.

Afternoon snack: cottage cheese 150 g or kefir 0.5 l. (low fat)

Dinner: vegetables (cucumbers, bell peppers, cabbage (any)) + meat or fish (low-fat, of course)

At night, you can have cottage cheese or kefir, 150 grams

I do not recommend staying on such a diet for a long time. As a rule, we use it until the weight stops falling (and this will happen in any case when the metabolism slows down), and then we adjust the diet further and change the training program.

In my TRAINING COURSE FOR MEN, I covered almost 50 pages on how to adjust a training program and nutrition plan from the very beginning to maximum results, and gave that “concentrate” of information that not every fitness trainer has.

Most often, training for muscle relief is carried out after training programs designed for mass, in order to give them a beautiful look, shape and remove excess fat. There's no need to hide good muscles, right?

So let's get rid of fat together!

How does fat loss occur?

In addition to adjustments in training and exercises, you need to follow a strict diet. What's special about it?

The daily protein intake is 2-3g per kg of body weight. Try not to eat more than 30-40g at a time, as more will overload your digestion.

The amount of carbohydrates will need to be reduced. The norm of carbohydrates during relief training is 50-60g of carbohydrates per day. Within 1-2 weeks, reduce the amount of carbohydrate intake to the desired level, do not do it suddenly!

Don't give up eating fat, but it shouldn't be too high. Keep their consumption low. 10% of calories should be allocated to fat.

Be sure to buy various vitamin and mineral complexes, because the body will not receive them during the diet, which is not very good.

Duration of training

The duration of the workout should be 40-50 minutes. Why exactly so much? Because during this time the activation of the hormone - cartisol - will not occur. Cartisol promotes the loss of muscles, muscle mass together with fat.

The reason for its activation is the lack of energy sources, which then supply proteins (proteins are what muscles are made of). The goal of training for relief is to burn fat mass and leave muscle mass. We strongly recommend taking BCAA amino acids before and during exercise. They will help deliver the body what it needs to maintain protein and muscle mass.

Training frequency

It is recommended to exercise frequently. From 4 to 6 workouts per week. Why is that? Relief training does not involve training with heavy weights and very hard training, after which rest is required. Rest is no longer needed physically, but psychologically.

The full cycle of programs below is designed for 1-3 months.

Relief training program for men and girls

The weight for performing exercises is chosen independently by everyone, but wisely. The weight should be such that you can do the exercise with perfect technique, and not “this will do.” Rest between sets from 1.5 to 2 minutes.

In the programs, 3 exercises are allocated for large muscle groups, and 2 for small groups.

Exercise number of approaches X number of repetitions.

Monday

1. Bench press 3-4x8-12
2. Bench press (dumbbells) 3x15-20
3. Reduction of arms on the chest exercise machine 3x15-20
4. Biceps with barbell standing 3-4x8-12
5. Biceps with dumbbells sitting 3x15-20
6. Calm run for 20 minutes.

Tuesday

1. Deadlifts – the first week, the second – pull-ups 3-4x8-12
2. Upper block thrust 3x15-20
3. Lower block thrust 3x15-20
4. Bench press (close grip) 3-4x8-12
5. triceps on a block with rope handle 3x15-20
6. Easy jog 20 min.

Thursday

1. Squats 3-4x8-12
2. Extension 3-15x20
3. Bending 3x15-20
4. Seated barbell press 3-4x8-12
5. Standing lateral raise of dumbbells 3x15-20
6. Easy jog 20 min.

Friday

1. Crunches 3x20-25
2. Press on the horizontal bar 3x15-20
3. Easy jog 20 min.

Rest Wednesday and Sunday. Saturday – rest, or easy jogging for 40 minutes (depending on fatigue and recovery).