How to build a beautiful body

How to build a beautiful body?
  

full body overview

   To make a perfect body you will need:

   Build muscle Adding muscle will improve your appearance, athletic performance, sex appeal and confidence.

   Reduce obesity Fat loss will help improve muscle definition, keep you looking fitter, trim and sexier and aid gym and athletic performance.

   get in shape Improving your cardiovascular health will help improve strength, stamina, athletic performance, and lower blood pressure, diabetes risk, and more.

   Health Reform. By reducing your bad habits like smoking, excessive drinking, lack of exercise and poor diet, you will sleep better, feel better and live longer.

   A perfect body is one that not only looks good but is also healthy and in shape. You should be able to manage yourself in and out of the gym. What good is feeling if you don't have the strength and health to walk long distances, run a mile, play sports or perform with delightful endurance in the bedroom. 

how to build muscle

  The process of building muscle is not as complicated as it has been made out to be. Here are the basics to help you get on track and maximize your progress. Realize that they are not "hard and fast rules," but quality suggestions that will work for most men.

  be consistent. Stop missing workouts. Consistency is key. Limit the amount of workouts you miss each year to a small handful.

  Be patient. P  dumbbell Set. https://amzn.to/3ieaRrV

price:62 usd

 rofits take years, not weeks. Doesn't get more real than this. Train for long haul. All good things take time.

  Be strong. You can't build muscle without challenging your body. While there's no need to use very low rep sets or test your max, you need to be a lot stronger than you are now.

  Trust compound movement. Compound exercises should be the cornerstone of every workout. Use a maximum of 2-3 per training day.

  Use a quality lift command. Explosive lifts, such as cleaning, should come first. Next you want to tackle your heavy compound activities. Round out the workout with machine, cable and bodyweight movements. 

set to max. Push each set, ending each set as quickly as you can if you fail your next reps. It promotes maximum sets, workouts and progress.

   Use appropriate prepositions. For compound movements it is best to work between 5-12 references. Individual movements, machine studies and high work can be done up to 15-20 reps per leg.

   Balance body part training. Use 9 to 15 sets per week for major muscles such as back, shoulders, chest, and quads. Use 6 to 9 sets per week for minor muscle groups such as biceps, triceps, calves, abs and hamstrings.

   Train 3-4 days per week. You really need it. Some men are better off buying into this belief, but they generally add on extra days with little profit, or cause. Work hard, rest and grow.

   Exercise for 60-75 minutes per day. If you cannot complete within this time frame, then you do not have any commercial training. Do a maximum of 20-25 sets per day.

   To make eat. Strength training can be supported with good nutrition. We will name the Barekians in the next section. 

Muscle building nutrition

    Now that your training is over, it's time to load the dinner plate. The following recommendations will help you pack on lean muscle mass.

    Eat your protein. Men should aim for a minimum of 150 grams of protein per day. A good intake of sprouts is an average of 180-220 grams per day.

    Adjust your calories. Your goal in the first year of lifting is to gain 1.5 to 2 pounds per month. Adjust your calories as needed. Aim to gain one pound per month for 2 years.

    Healthy fats for health. Healthy fats are essential for good health. Make sure 25 to 35% of your daily calories come from healthy fats.

    Carbohydrates for energy. Now that you know how many calories, fat and protein to eat each day, fill in the remaining calories with quality carbohydrate sources.

    Change your diet. When it comes to fruits, vegetables, carbohydrates and protein foods, try to eat a variety of foods during the week.

    Use the 80% rule. Try to eat at least 80% of your calories from clean, healthy foods. It's okay to save a small portion of calories each day for unhealthy snacks, junk food, fast food, or soda.

    Supplements like whey protein, fish oil, and a multivitamin can help you cover your nutritional bases and reach your daily intake goals. 

How to lose fat

    If you're starting to get lean, it's recommended that you spend several years building muscle before going on a cutting diet. If you're starting your journey with extra fat, spend some time on a cutting diet first before gradually eliminating the fat.

    In either case, when you're on a fat loss diet, you'll want to continue training the same way you did during your bulk.

    Step 1 – Play around with your calories for 2-3 weeks until you see that you are not gaining or losing weight.

    Step 2 - Subtract 300 calories daily from this intake level and monitor weight loss for 2 weeks. Your goal is to lose 1.5 to 2 pounds per week. This will allow you to maximize your current muscle mass while losing fat.

    Step 3 - If you're losing weight too fast, or not fast enough, make a calorie adjustment by plus/minus 300. Monitor your weight loss for another 2 weeks and adjust as needed.

    Step 4 – After you finish dialing in your diet, add 3-4 cardio sessions of 20-30 minutes per week.

    Step 5 - If you reach a plateau and stop losing weight within 2 weeks, reduce your calories by an additional 200 and monitor your weight loss for 2 weeks.

    Step 6 - If your plateau remains unchanged after dropping your calories, either add 1-2 more cardio sessions per week or bump existing cardio sessions to 30-40 minutes per workout.

    Step 7 - Once your fat loss diet is complete, gradually add 200 calories per day each week until you reach a maintenance level (no weight gain or loss). 

Moreover you can drik Tea to lose mor  fat it helps in hundred percent fat loss. 

Slim Tea  

https://amzn.ka/3Ga7Wood