Twelve steps to help you recover your body shape in ten days quickly

Whether you want to quickly adjust the bodybuilder who looks more refined or just want to show off at the beach, the following is the method of exhausting and overfilling with carbohydrates. After a week you will be shocked at how you look stronger and more powerful.

Step 1, Preparation phase: Increase your salt intake

　　Add to increase your salt intake in the week before the carbohydrate reduction program. The easiest way is to sprinkle some salt with whatever you eat. Increase your salt intake will keep the body more water and reduce the water-retaining hormone - aldosterone.

　　　Stay higher than normal salt intake until the day before the carbohydrate increase program (step 7). When you reduce your salt intake in the seventh step, the aldosterone level will be adjusted accordingly, and your body will eliminate more water, many of which are directly discharged from the skin. This way your lines will be very good.

Step 2, Preparation phase: Increase your water intake

　　When you increase your salt intake, remember Live and drink 50% more water than usual. That is to say, when you usually have to drink a glass of water, you will get one and a half cups, so that your daily moisture intake will increase by 50%. More moisture will allow your body to get better lines at the end of the entire program.

　　Stay this water intake until the tenth step.

Step 3, day one and day two: Half the carbohydrate intake

　　Now we are starting the "carbon reduction" program. Reduce 5 0% carbohydrate intake. This time, reducing carbohydrates can avoid reducing too much and too fast causing you to shock. If you originally took 1500 calories of carbohydrate a day (about the amount a 200-pound bodybuilder ate 3000 calories a day during the retention period), reduce 200 grams of intake per day, mainly eating compound carbohydrates, and eat earlier in the day. During these two days, keep your simple carbohydrate intake before and after training about 50 grams, half each before and after.

Four steps, day one to day five: appropriately increase protein intake

Some comrades are not prone to making mistakes in this. When you reduce carbohydrate intake, you must increase protein intake to prevent muscle decomposition. However, if you consume too much protein, many proteins will be used up as energy and the body will not empty glycogen reserves. You must ensure that the muscles are still there and empty glycogen. Therefore, you will take 50 grams more every day on these low-carbon diet days. Protein. A bodybuilder weighing 200 pounds usually needs to take 1 gram of protein per pound of weight every day. These days, you need to take 250 grams.

Step 5, Day 1 to Day 5: Use high-frequency training

　　For five days of emptying carbohydrates, use high-frequency training for each group 12-18 times, which is 50% more than usual. For example, your brachial 2 practices 10 groups, now practices 15 groups, 12-18 times per group. Of course, you have to use a light weight. Our goal is to reduce the storage of carbohydrates and increase the amount of exercises is quite effective. Everything depends on excessive recovery. The empty carbohydrates you clear and the "carbonization" process, the more carbohydrates you can store more carbohydrates. This way your muscles will look bigger and stronger.

Step 6, Day 3 to Day 5: Further empty carbohydrates

　　In these days, reduce your carbohydrates intake to 100-150 days , mainly eat complex carbohydrates, such as sweet potatoes, oatmeal, brown rice, etc. Eat earlier in the day and consume 0.7 grams of carbohydrates per pound of body weight.

　　Reduced carbohydrate intake leads to a decrease in glycogen stored in muscles. When the glycogen level decreases, the body begins to increase the secretion of glycogen storage enzymes. When you start to increase carbohydrate intake, these enzymes will convert more carbohydrates into Tangyuan to store them, making the muscles look fuller.

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