Tips for fat loss and get the muscles graceful and harmonious body .
Unlike Rafii who rely on weights to strengthen the muscles and amplified , the muscle-building light and at the same time be steel , needs to comply with these tips.
Part I: Tips for training
1 - lifting weights for 30 minutes 3 times a week , you can use different devices for lifting weights or different sizes of them and you can also do a combination full- among them, do not go for training never without setting a goal or take a position is incorrect during exercise , and to overcome this , consult your coach specialist or learn some basic lessons .
2 - Take rest periods varying during training and in the days spaced in order to give your muscles a chance to rebuild .
3 - intentionally muscle fatigue in exercise and you 'll do a good result , with the observation that muscle fatigue constant need to plan vary from one person to another by the time allowed him.
4 - Repeat single movement in the exercise every two seconds because it is more effective , rather than to take 4 seconds.
5 - Take rest for a minute between each set of different exercises , studies have shown that short period of rest the best for those who seek to build a light muscles .
6 - then drink plenty of water , preferably 0.471 g every half an hour of continuous exercise .
Part II: the best exercises to build muscle graceful
1 - do combined exercises , there are a lot of exercises that work more than one muscle at the same time as payment for the exercises in front of, and weight lifting , standing, and suspension training , and exercises " بيربي " and others.
2 - Do light exercises from day to day in order to relieve the muscle a little bit.
Part III : Diet graceful muscle
1 - Put a fixed plan for meals to suit your exercise , all daily meals are supposed to be as follows:
- Breakfast containing between 300 to 600 calories within 90 minutes of waking up to the muscle does not store any fat.
- You'll eat a big meal before going to the exercises so that you have enough time to digest even use calories during exercise.
- In favor of protein - rich meal after an hour of exercise low - fat cheese , yogurt , butter , almonds , eggs , fish or birds in order to help compensate the effort made by the muscles.
2 - eat a lot of vegetables , it is enough to compensate half of what they lose in the regular meals , spinach main source for the " glutamine " which helps build muscle, and a very rich beet as " two houses " which helps to repair joints .
3 - apples , oranges, bananas, cantaloupe , fruit helps in muscle growth and contain a high proportion of fiber.
4 - eat what you want from cereals , rice and quinoa grains that contain a large amount of protein and fiber.
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