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You want to pull the body at home? Wondered how to strengthen the muscles and make the body elastic? Or you do not have excess weight, but you want to get rid of fat in problem areas?
Today we offer you systematic information about strengthening muscles, getting rid of fat on problem areas, creating a relief of the body and increasing muscle mass. All these points have already met on our website in different articles, but in an orderly manner the information will be more accessible and easier to understand.
How to pull up the body, build muscle, lose fat: the basic principles
This article is certainly worth a read for those who need to lose weight, but the quality of the body to improve want. First, let’s define the basic principles of formation of fat and muscle tissue in the body. Without their understanding to build up an effective training program possible:
1. The main rule of getting rid of fat: consume less than the body expends all day. That is, you must keep the caloric deficit. Even if you don’t need to lose weight, and you just have to get rid of fat on problem areas, you should eat fewer calories than you expend in a day.
2. Workout can help you burn extra calories (300-600 calories per hour depending on the program). But if you eat per day, roughly 3000 kcal, you will get better regardless of training. Remember, fitness is not a panacea. Depending on your power supply:
- you can lose weight even without exercise.
- you can gain fat and even get better with exercise.
3. Strength training will help you strengthen muscles, achieve flexibility and toning of the body. Cardio workout along with a supply deficit will help to reduce the percentage of body fat. These are two parallel processes, the fat is replaced by muscle.
4. Lose weight without exercise is possible. But with regular fitness, your body will be better. You will have a solid press, a firm butt and toned arms. This can be easy to achieve at home.
5. Counting proteins, carbohydrates and fats important if you want faster to reach the goal and care not only about the figure, but also as your body.
6. Home workouts with small weights to strengthen the muscles and get them tone. However, to build muscle and increase their size with exercise Jillian Michaels, Jeanette Jenkins, Shawn T., and others cannot. You can improve the shape, make the body fit and relief, but, for example, increase buttocks you will not succeed.
7. If what you want is muscle growth, then you should start doing strength training with big weights in the gym. Or purchase the required equipment home.
8. In addition to physical training for the growth of muscles needed a surplus of calories and sufficient protein intake. However, with a surplus of calories along with a muscle growth you will also gain fat. It is inevitable, another way to increase your muscle mass fail.
9. It is impossible to grow muscle and burn fat. What to do if you want to build muscle and keep relief? In this case, first work on muscle growth, and then proceed to the drying body. Drying is not weight loss! This decrease in % body fat after an intense workout on muscle mass.
10. But to work on strengthening muscles and burning fat simultaneously. Do not confuse muscle growth and reduction muscle tone. Simply at home you are working on the preservation and strengthening muscles to keep your body fit and elastic.
How to strengthen muscles at home: 3 situation
Ensure that the information does not look bare theory, let us consider three possible situations you may encounter. In all three cases, the aim is to strengthen the muscles and achieve a toned body, but the source data is different.
Situation 1
You are of normal weight but have fat on individual problem areas. You look slim, but in the swimsuit figure is not perfect.
Your goal: a little to correct the problem areas and remove fat without major weight loss.
Tip: Do 1-2 times a week of cardio workouts 3-4 times a week strength training. Observe the calorie deficit. If you are concerned about a separate problem area, then do bonLSI emphasis on it. Can try complete the program: 21 Day Fix, TapouT XT, Master’s Hammer and Chisel.
Situation 2
You are planning to lose weight, and so you have a good figure. You have no obvious body fat, but you want to work on the elasticity of the body.
Your goal: to strengthen the muscles and tighten the body, making it firm.
Tip: You can not do cardio exercises and focus on weight training. In this case, you don’t need a power shortage, it is better to eat to maintain weight and not to forget about sufficient protein intake (more on this in the article about counting calories). The most efficient strength program for body-sculpting at home – P90x. This program is for advanced, but if you are just starting, we recommend you to watch: 5 strength training for the whole body from the youtube channel HASfit.
Situation 3
You’re a typical ectomorph with a skinny body without a gram of excess weight.
Your goal: get buff and make the body muscle and relief.
Tip: Go to the gym with big weights. Eat a surplus of calories, eat enough protein. After the growth of muscle mass go to the dryer to reduce the percentage of body fat. If you don’t want to go to the gym, the most convenient option is to purchase rods with a set of pancakes. The rod will allow you to perform all basic exercises at home, and the pancakes will replace the dumbbells. You can also pay attention to the program Body Beast.
See also: How to lose weight locally in a particular part of the body?