Killer relief training program

The training program for relief is a topic that is relevant not only for those who have long been engaged in the gym, but also for beginners who have already gained a certain mass and want to get rid of the fat layer that hides the muscles and give them relief.

The training program, which will be presented in this article, will pursue two goals: fat burning and muscle drawing. And also it will help you not to lose the acquired muscle mass.

If you follow the tips that will be presented in this article, then after 2-3 months of study you will find it difficult to know yourself.

Theory

Work on the relief requires a completely different approach to training, rather than training on weight or strength. The main goal – is drawing muscles due to the loss of fat and shaping due to certain exercises. You also need a special diet, which will be discussed at the end of the article.

I want to immediately note that the process of fat loss is always closely linked to the loss of muscle mass. Therefore, when training for relief, you will inevitably lose some of the gained muscle mass, but you can minimize this process.

And to minimize the loss of muscle mass, you should, firstly, eat enough protein, as well as, if possible, the BCAA amino acids. And secondly – to perform basic exercises, which will keep the muscles in shape and, even, gradually increase them.

In the process of fat loss will help a diet, which will be discussed at the end of the article and a special set of exercises, which is selected specifically for maximum efficiency in training for relief.

The main task of the diet is to increase the amount of protein consumed, which allows minimizing muscle loss and reducing the amount of carbohydrates, which will increase fat loss. With proteins, I think, no one will have any questions, but how to reduce the consumption of carbohydrates in the diet will help burn subcutaneous fat – you need to clarify.

If we talk as simply as possible and do not go into biochemistry, then everything can be explained as follows: carbohydrates are the main source of energy in the body, any physical activity requires a certain amount of energy and, accordingly, allows carbohydrates to be consumed.

If there is not enough carbohydrates, then the body will spend its “strategic reserves”, which it has thriftiously put aside in the form of fat. here, in principle, and all science. To put it in simple words – for successful workouts in the relief, you just need to create a carbohydrate deficit.

Exercises that will be needed for training in relief

When training for relief and in order to lose muscle mass as little as possible (and maybe even increase a little), we will use almost the same exercises as for mass or strength, but with minor amendments. Namely – less basic exercises and more isolating, less weight and more repetitions, plus necessarily aerobic exercises, namely a 20-minute jog at the end of each workout on a treadmill or on the street, if the weather permits.

Basic exercises in this program are needed to support muscle mass. That is, so as not to lose the accumulated muscle mass with fat, and such exercises spend a lot of energy, which will contribute to the burning of fat.

Workout duration

Training on the relief for the duration should not exceed 45-50 minutes. The fact is that during this time the release of the catabolic hormone “catrizol”, which contributes to the loss of muscle mass along with fat, will not have time.

This happens for one simple reason: with prolonged and intense loads, along with fats, proteins are used as a source of energy, of which muscles consist. Therefore, in this case, it no longer means better. And to help our body maintain muscle mass, it is recommended to take BCAA amino acids immediately before or during the workout itself.

Training frequency

The optimal number of workouts for training on the relief of 4 to 6 workouts per week. This is explained by the fact that we do not need to recover, since our goal will not be mass gain, but relief. Rest will be necessary for us not so much physical, as psychological.

After all, the constant lack of carbohydrates and intense training – this is a strong stress for the body. Therefore, the training will take place according to scheme 2 after 1 (two days of training, a day of rest), and the full cycle is designed for a period of 1 to 3 months.

If you are a beginner and this is your first relief program, do not tighten it and do it for no longer than a month. And later, after 2-3 months, it can be repeated and increase the duration, if necessary.

Relief Training Program

According to this program, the weight of the projectile must be chosen so that they can manage a given number of repetitions with the perfect technique. Rest between sets should be from 60 to 90 seconds, and between exercises – 90-120 seconds. The program is designed in such a way that 3 exercises will be performed for large groups of muscles and 2 for smaller groups.

Day 1. Chest + biceps

• Barbell bench press: Number of repetitions: 8-12; Number of approaches: 3-4;
• Dumbbell bench press: Number of repetitions: 15-20; Number of approaches: 3;
• Hands down in the simulator: Number of repetitions: 15-20; Number of approaches: 3;
• Lifting the barbell for biceps: The number of repetitions: 8-12; Number of approaches: 3-4;
• Lifting dumbbells for sitting biceps: The number of repetitions: 15-20; Number of approaches: 3;
• Easy run: Duration: 20 minutes; Intensity: Light.
• Day 2. Back + Triceps.

Day 2. Back + Triceps

• Deadlift / Pull: Number of repetitions: 8-12; Number of approaches: 3-4; (Becoming used once every 2 weeks);
• Thrust to the chest: The number of repetitions: 15-20; Number of approaches: 3;
• Rod rod in the slope: The number of repetitions: 15-20; Number of approaches: 3;
• Press lying narrow grip: The number of repetitions: 8-12; Number of approaches: 3-4;
• Press to the bottom with a rope handle: Number of repetitions: 15-20; Number of approaches: 3;
• Easy run: Duration: 20 minutes; Intensity: Light.

Day 3 – rest.

Day 4. Feet + Shoulders

• Barbell squats: Number of repetitions: 8-12; Number of approaches: 3-4;
• Leg sitting extensions: Number of repetitions: 15-20; Number of approaches: 3;
• Bending of the legs lying: Number of repetitions: 15-20; Number of approaches: 3;
• Bench bench sitting: Number of repetitions: 8-12; Number of approaches: 3-4;
• Lifting dumbbells through the sides: Number of repetitions: 15-20; Number of approaches: 3;
• Easy run: Duration: 20 minutes; Intensity: Light.

Day 5. Press + aerobics

• Twisting lying: Number of repetitions: 20-25; Number of approaches: 3;
• Lifting the legs in the neck: Number of repetitions: 15-20; Number of approaches: 3;
• Easy run: Duration: 20 minutes; Intensity: Light

Dietary recommendations

Here we will not make detailed rations, as they may not be suitable for everyone, due to your taste preferences or financial possibilities. Therefore, we consider the key recommendations, without which the training program for relief will be practically useless. And the diet, everyone will make for himself.

• The daily protein intake is 2-3 grams per kilogram of weight. Calculate the consumption of protein in such a way that at one time you eat it no more than 30-40 grams, otherwise it just does not digest fully, but only overload the digestive system. We strongly recommend that during this period help yourself with sports nutrition, namely proteins.
• The amount of carbohydrates in your diet should be reduced. For an average athlete, during periods of training for terrain, 50-60 grams of carbohydrates per day will be the norm. However, it is not necessary on the first day of training to sharply limit yourself in carbohydrates. Reduce their number gradually – evenly within 1-2 weeks.
• Fat categorically can not refuse, but their consumption should be reduced to a minimum. So the proportion of fat in your daily diet should be no more than 10% of the total calories.
• Stock up on vitamin and mineral complexes, as due to a limited diet, your body will be significantly undersupplied with food. And this is very bad. Remember this.

Get to practice friends! The result will not keep you waiting.