Fitness also needs planning. If you want to be a male god like Lazar, it is useless to simply repeat exercise. For example: run, run, run. . . Uncle Suiyuan has always disapproved of doing too much aerobic exercise and losing muscle. )
I don't care. I just want to practice Lazar angelov! I have an agreement with myself that I must be the next Lazar angelov in ten years!
In this case, how should we achieve this goal?
Lazar is recognized as one of the most muscular men, neat and beautiful; Every muscle has grown to its limit; Muscle separation is extremely high, and the body fat rate is kept below 5% all the year round. To practice like this, two things must be done: reducing fat and gaining muscle.
It is very simple to lose fat and gain muscle, not only to move, but also to eat. This full of sinews is not piled up in a day or two. Increase muscle and reduce fat to circulate, to ensure that you lose fat and grow muscles. There are countless examples of excessive oxygen running away muscles. Don't make this mistake. Don't completely indulge your fat in order to gain muscle, it's useless.
How to practice during fat reduction?
Power first, supplemented by oxygen!
Simply practicing aerobic exercise during fat reduction is extremely inefficient. Maybe you like the feeling of running easily? But if you want to burn fat, you don't have that much relaxation. People spend most of the first 40 minutes of exercise on sugar, and they are so tired that they sweat. In fact, they are getting twice the result with half the effort.
Doing strength training first and then doing aerobic exercise will get twice the result with half the effort.
1, exercise muscles and make your body strong and full. After losing weight, the skin will not relax.
2. The consumption of sugar is exhausted in 40 minutes. Make the effect of aerobic training better.
You can do strength to protect yourself first.
Lazar, the male god, told us that carbohydrate cycling diet is the best choice to reduce fat.
The fat reduction period should not be too long. Generally 1 month to 2 months is enough. What you have to do during this time is to reduce the body fat content as much as possible. Carbohydrate cycling diet is to eat a certain amount of carbohydrates and sugar on a fixed day during the fat reduction period, and not to eat at all at other times.
During this time, I will choose to eat chicken breast, eggs, beef, milk and vegetables on a carbon-free day. Anything with too much carbohydrate, including fruit, is not considered, because fruit contains fructose. Every three carbon-free days, I will have a carbon day for myself. On this day, I will choose three fist-sized steamed buns for myself, or change them into coarse grains such as quinoa and oats. If you feel unwell during this time, you can add some carbohydrates to relieve yourself.
When your body fat is low enough (like Lazar's disease), you can choose ketogenic diet to continue to lose fat. High-fat, low-carbon water and moderate protein can make your fat rate go to the limit.
Strength first, supplemented by HIIT!
To gain muscle, it is necessary to tear the muscle apart and reassemble it with a lot of protein, so basic training and retraining are the key points at this stage. Every muscle has its own way of exercising, and the male god tells us how he exercises:
If you want to eat a beautiful physique, the basic three meals a day can no longer meet your needs. Eating less and eating more is king!
In order to increase muscle content, choose protein and high-quality fat; In order to improve the intensity of training, moderate intake of carbohydrates, the specific food will not be repeated.
During this period, it is very likely that your fat ratio will increase. Don't be afraid, because after this stage, a new fat reduction period will come.
1, keep enough sleep;
2. protect yourself;
3. Protein powder, branched-chain amino acids, glutamine, arginine, glucosamine, nitrogen pump, recommended by Lazar.
The more you exercise, the smaller you feel. The desire for one's own limits is the driving force of one's gradual progress.
If you want to be a male god, you have to work hard!
On day 16, it was written for one hundred days.
I am uncle Suiyuan, a man with ideals. National nutritionist, master of engineering who loves fitness and life.
Welcome to read, hope to bring help!