As you know, to be embossed, you need to get rid of excess fat. The first thing you need to do is follow a proper diet. Generally speaking, you should reduce your carbohydrate intake (especially in the hours after 6 pm) and increase your protein intake. In other words, you need to eat fewer calories with food than you expend. The price is to have an energy shortage. This is the easiest way to get rid of excess fat.
The other important thing to get rid of excess fat is exercise. Many bodybuilders burn excess fat without changing the way they train. On the other hand, if you change your workouts you will achieve the desired results faster. There are some basic strategies you need to follow to get rid of excess fat. Performing more repetitions, smaller breaks between sets, cardio, including more isolated exercises, negative repetitions, all this will help you build the physics you have always dreamed of.
1. More repetitions
Like cardio training, doing more repetitions burns more calories than exercising with fewer repetitions. However, heavy training with few repetitions also has its benefits, so for the best results you need to combine both types of training.
2. Heavy weights
Exercises with more repetitions can help you burn more calories while exercising, but heavy weights and few repetitions will speed up your metabolism and help you burn calories, even 24 hours after your workout. Exercising with heavy weights and fewer repetitions increases oxygen consumption after exercise, which in turn refers to increased metabolism. The best option for your workout is to start with heavy exercises with few repetitions (6-8) and then include several exercises with more repetitions.
3. Free weights against machines
Free weight training has been shown to burn more calories than machines or cables. The explanation is that when you perform heavy combined movements, you expend more energy to stabilize the muscles.
4. Short breaks
Many scientific studies show that you burn 50% more calories if the breaks between sets are 30 seconds instead of 1 minute, and longer. This is one of the reasons why circuit training is great for burning fat as well as for good fitness.
5. Explosive repetitions
Explosive repetitions burn more calories than slow and controlled movement. Try to do a few explosive sets during heavy movements such as lying down, bench press, barbell rowing, but use a weight that is 40% of your maximum for 1 repetition.
6. Negative repetitions
Growth hormone is one of the most powerful hormones in the body. It has the ability to burn fat and slow down aging. In a recent study, researchers found that patients who performed negative repetitions during exercise were able to increase their growth hormone levels up to 40 times compared to their pre-workout HGH levels.
Training with negative repetitions requires you to put a weight on the lever that is 10-20% heavier than your maximum for 1 repetition. You must have a partner to help you. Slowly lower the weight yourself and, with the help of your partner, lift the weight to the starting position.
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Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:
- Created for your goals and capabilities
- According to your training level
- Tailored to your lifestyle
- Tailored to diseases if you have any
- Communication and monitoring of results within 30 days
You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.
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- Description of the training program – what and how to train. Technique of performing each exercise.
- Link to each exercise, how it is performed, how many sets and repetitions.
- Rest time between sets and individual exercises.
- Emphasis on certain muscle groups if necessary.
- Different training methods.
- Communication and monitoring of results within 30 days
