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A shapely, sculpted figure has been an object of desire since the beginning of mankind. Already in ancient times, the athletic body was given to statues of the gods and muscular athletes were worshiped in ancient Greece. Many of us would like to start training for sculpture, preferably at home, because we do not always have enough time and finances to spend hours in the gym under the supervision of a qualified trainer. Can I start training for sculpture at home? Of course! However, there are a few basic rules to keep in mind.
Sculpture training – basic rules
It used to be assumed that the most effective training for sculpture is strength training because it is the best for reducing body fat. It is difficult to disagree with this statement, but with training for sculpture the most important principle is the so-called caloric deficit, i.e. consuming fewer calories than we burn during training. It is a properly composed diet that ensures optimal results during training, and at the same time we do not have to perform countless repetitions of a given exercise.
It is worth remembering that the number of repetitions has an impact on the effects of training, but the weight we use during exercise is also very important. When selecting exercises, it is worth choosing global exercises that involve many muscles. This is a particularly important rule when it comes to people beginnersthat do not focus on a specific body part, but usually on improving the overall visual condition of the figure and condition. In such a situation, exercises such as squats, deadlifts or presses and pull-ups will be the most beneficial.
Another important for beginners rule is to choose the type of training. Type training gives the best results Fbw (whole body) or up / down. It also gives good results circuit training, i.e. exercises performed without breaks between each other, with a break at the end of the circuit – this method increases the metabolism, i.e. it improves the burning of calories.
It is also worth planning the training so that it is energetic, but also does not cause muscle drops. It is possible to introduce the principle of dividing the training days into zones, eg 3-day FBW training divided into strength day, day of supporting exercises for strength, day of “conflict” exercises for those of the first two days.
Sculpture training – how to start
An introduction to getting started training for sculpture should be the beginning of the caloric deficit period. It is customary to assume that we introduce a caloric deficit at the level of fatness of the body about 12-20 percent. The best effects of exercise are obtained right after the end of the caloric deficit – our body then best manages the intake of calories, building muscle mass from them.
Summarizing, training for sculpture it is best to start right after the period of caloric deficit, which, in turn, should be preceded by taking a caloric surplus to build muscle mass. It should be remembered that when training for sculpture, the most important thing is a proper diet, while exercise and the number of repetitions are actually a secondary issue.