It is important for athletes not only to gain mass, but also to give the muscles a relief. But most of the time it is very difficult. Learn about Ostapenko's terrain training. Every athlete is faced with a situation when a set of muscle mass is no longer needed or the athlete finds himself in a state of a plateau. At this point, the body resists further muscle tissue growth. This can come at any time and it is impossible to establish an exact timeframe. During this period, it is very useful to work on the relief of the muscles.
However, this is not the easiest task and there are a number of nuances that must be taken into account. You should also understand that the genetics of your body can help you achieve your goal or prevent you from doing it. Today we will talk about training for relief according to Ostapenko.
What hinders and helps terrain training?
Now we will look at the main genetic aspects that contribute or, on the contrary, hinder the achievement of the goal.
Positive genetic aspects
- High metabolism;
- The body's ability to switch to new energy sources (subcutaneous fat);
- Thin skin;
- Good ratio of all types of fibers in muscle tissues;
- High percentage of muscle mass in body composition;
- Correctly designed training program.
Negative genetic aspects
- Slow metabolism;
- The inability of the body to use fats as an alternative source of energy;
- Thick skin;
- Few slow fibers;
- Low percentage of muscle mass;
- Lack of motivation.
There are also relatively negative aspects that, with constant training, will be corrected in a positive direction, although the genetics of the organism itself will remain the same. These aspects are:
- The rate of metabolic processes increases with an increase in muscle mass, as well as with intense training sessions.
- With an increase in aerobic activity, the body begins to more actively use fats as a source of energy.
- The skin becomes thinner with each new relief training.
- When using special training programs for the relief, the fibers are adapted.
- If you train without desire, then the result will be achieved, it will not be.
Features of the program for relief
You should start using the Ostapenko relief workout only if you have a full two months in stock. In this case, pauses and breaks should be excluded. Remember that this will not be competitive training, but intermediate training aimed at getting a renewed body reaction. For this reason, cardio training will be allocated two days during the week.
It should also be said that Ostapenko's relief training is intended only for trained athletes, whose training experience is at least two years. In this case, a sufficient amount of muscle mass must be recruited, which requires drying. If you started practicing not so long ago, then you should not rush to give your muscles a relief. Your body does not yet know how to create new muscle tissue and even more effectively burn fat.
It is necessary to separately mention the nutrition program. As you understand, without the right diet, it is impossible to achieve a positive result in relief training, however, as well as when gaining mass. The diet that was used to gain weight will no longer work, although some principles will remain unchanged.
If you cannot provide at least half of the daily requirement for protein compounds with the help of sports supplements, then you will not get the effect of training on the relief according to Ostapenko. This is due to the fact that any foods rich in protein compounds also contain a fairly large proportion of fat, which you cannot afford now. For proper nutrition, you need whey isolate, soy milk protein and quality unrefined cold-pressed vegetable oil. This will help compensate for the lack of animal fats in the diet.
When composing a nutrition program, you should be guided by the following point: the more fat in your body, the more carbohydrates you need to replace with protein compounds. It is impossible to give exact figures, since there must be a purely individual approach. You should also drink at least one liter of water for every 100 grams of protein compounds during the day. For example, when your daily protein intake is 200 grams, then you should drink at least two liters of water per day. Take whey isolate between meals and use soy milk proteins before bed.
To improve the assimilation of proteins, you should also take amino acid complexes with food. On days of cardio training, all carbohydrates should be supplied to the body exclusively from vegetables and fruits. For the period of training on the relief, you should forget about bread, pasta, rice and potatoes. The basis of the diet should be fruits, vegetables and foods rich in protein compounds.
Very often, athletes use gainers to provide the body with carbohydrates. When it comes to relief, these drinks will only bother you. Remember that weight gainers are not compatible with relief workouts. Especially to reduce the insulin response, you change carbohydrates in your diet for protein compounds.
At the same time, you should beware of hunger. This is the first sign that the body is starting to break down proteins found in body tissues. During cardio training, 1 to 1.5 grams of Carnitine should be consumed before the start of the session.
Try to weigh yourself and measure your waist once a week. Body weight should not decrease by more than half a kilogram in a week. If this happens, then the amount of protein compounds and carbohydrates should be increased in the diet. In this case, proteins should come from sports supplements, and carbohydrates only from fruits and vegetables.
For information on the main differences between training for strength, mass and relief, see this video:
