How to practice muscle lines more obvious perfect body how to practice

It is not an easy task to have visible muscles, which undeniably requires strict dietary control and training perseverance to achieve, and the following will tell you how to train smartly.

Aerobic exercise and anaerobic exercise in parallel

To present a block and clear lines of muscle appearance, it is necessary to properly stimulate the growth of muscle fiber diameter, so, want to have strong abs, arms and buttocks, etc., in addition to aerobic exercise, absolutely all need to be accompanied by appropriate weight training. To burn fat and slim more quickly and effectively, you must aerobic and anaerobic exercise both in parallel, so that, in addition to effectively improve cardiorespiratory function, can also increase the amount of muscle in the body, improve the basal metabolic rate, to create a great body!

Increase the intake of protein

Protein is one of the very basic elements to promote muscle growth, if you want to train to show muscle shape, you need to adopt a low-calorie diet, which in turn often leads to low efficiency of muscle mass growth, and the intake of sufficient protein can help ensure that the abdominal muscles will not shrink with the reduction of body fat, so it is particularly important to increase the amount of protein intake. Depending on the amount of muscle a person wishes to build, the recommended ratio is to consume about 0.36 to 1.5 grams of protein per pound of body weight. For fat loss and muscle gain, it is recommended to consume about 1.2 grams of protein per pound of body weight.

Carbohydrate intake after exercise

Many people focus on a low-carb diet when building muscle, but in fact carbohydrates can be very beneficial, they are an important part of the body's metabolic process, so the intake of sufficient carbohydrates can keep the metabolism at a high level state, but also to provide sufficient energy for exercise to make the training process more efficient. In general, the overall carbohydrate content should be kept low, and it is best to consume no more than 100 grams of carbohydrates per day, plus avoid consuming carbohydrates at night because our bodies do not need too much energy when we sleep. Instead it is best to consume at least 25 grams of carbohydrates after a rigorous training session in order to replenish energy and repair muscles afterwards.

Add healthy fats to your diet

The most immediate thing that many people want to do when losing fat is to reduce the fat in their diet, because one gram of fat contains more calories than the same amount of protein or carbohydrates contain. However, fat actually has a very important role to play in muscle building and fat loss. Because fat makes people feel full and that fullness can last for hours, you can try adding a little peanut butter to your oatmeal to help suppress your appetite. In addition to good fats to help suppress appetite and keep calories low, there are certain types of fats that can provide additional help to the abdominal training process, such as fish oil, which contains beneficial omega-3 fatty acids that reduce inflammation and therefore prevent muscle lysis; monounsaturated fats, like those contained in olive oil or fresh avocados, are also associated with lowering the amount of fat in the midsection of the body are also associated with a reduction in mid-body fat.

Balanced overall diet

The phrase "abs are made in the kitchen" is a common one heard in the gym, as the main requirement for building visible muscle is a low body fat level, which requires most people to pay attention and carefully balance their overall diet. If you want to get visible lines of muscle, the average body fat percentage should be about 15 percent for men and about 22 percent for women. In order to achieve this body composition you need to reduce your fat rate and, at the same time, increase muscle mass through plyometric training, so a balanced diet of the three basic nutrients - fat, carbohydrates and protein - can help you achieve your goals of muscle gain and fat loss.