A terrain training program is a training program that involves the presence of muscle, which the athlete is trying to maintain by burning subcutaneous fat. If you just want to lose weight, then pay attention to the training program for weight loss. The basis of both programs is nutrition, which, however, will also differ.

One way or another, the process of burning fat is the catabolism of organic tissues. It is impossible to purposefully burn only fat, muscles will “burn” along with it, but the percentage of various tissues that the body will use to compensate for the lack of calories can be changed.

It is impossible to build muscle and burn fat at the same time. In order to build muscle, anabolism is necessary, in order to burn fat, catabolism is necessary. Trying to achieve these two processes at the same time is like trying to speed up and slow down at the same time. Therefore, if you want to build muscle mass, then pay attention to the training program for gaining muscle mass, but if you have already gained mass, and now you want to work out the quality, then read on.
The relief training program does not involve the use of anabolic steroids, but does require proper nutrition. The fact is that in order to force the body to use excess weight, it is necessary to create a calorie deficit in the diet. Those. You must burn more calories than you take in. As a rule, they try to achieve this effect with aerobic exercise.

The intense workouts commonly recommended for weight loss are ineffective for two reasons. Firstly, such training burns muscle tissue very aggressively. And secondly, no matter how many calories you spend for training, if you consume more calories with food, then subcutaneous fat will still not go anywhere, because the calorie balance will remain in surplus.

Aerobic training creates a sharp energy deficit, which the body must somehow compensate. Muscle tissue is much easier for your body to use for energy than fat tissue. By and large, muscles are cylinders in which glycogen accumulates. Therefore, intensive training will contribute to the burning of muscles rather than fat. The situation may fix the use of anabolic steroids, which will save muscle, but the use of pharmaceuticals “on the dryer” makes sense only to professionals.

On the other hand, a sports diet is a way to create a calorie deficit much more easily and effectively than any training program. Therefore, it is necessary to burn fat with the help of dietary restrictions, but a program of training for relief will help you save muscle!

It has already been said above that muscle tissue is easier to use as an energy source than fat. This means that the training program should create a need for the body to protect them. This effect can be achieved only in one case, if you give your muscles anaerobic exercise. That is why a sports diet does not create a sharp calorie deficit, so that you do not drive yourself into a hungry hole with hard training.

The workout should not last longer than an hour. In the first 40 minutes you use all your testosterone, and the process of catabolism after an hour of training in the gym will become too intense, so you need to meet the hour and do the basic exercises in the first 40 minutes. It should be remembered that the training program is based on recovery, so you should not exhaust yourself. But it is necessary to do the press on the “drying”, read more about this in the article how to pump up the press.

Results: it is necessary to apply a sports diet in order to burn subcutaneous fat, and in order to maintain muscle, use a training program.

Relief training program

Day I (Monday) – legs and biceps
Barbell Squats – 4 sets of 6 reps
Romanian deadlift – 3 sets of 10 reps
Leg Press – 3 sets of 10 reps
Barbell Curl – 3 sets of 8 reps
Leg Raises – 3 sets of max reps

Day II (Wednesday) – chest and shoulders
Bench press – 4 sets of 6 reps
Bars – 3 sets of 8 reps
Military bench press – 3 sets of 8 reps
Barbell row to the chin – 3 sets of 8 reps
Leg Raises – 3 sets of max reps

Day III (Friday) – back and triceps
Deadlift – 5 sets of 5 reps
Wide grip pull-ups – 3 sets of max reps
Bent Over Row – 3 sets of 10 reps
bench press narrow grip – 3 sets of 8 reps
Leg Raises – 3 sets of max reps

IV day (Saturday) – press
Floor crunches – 3 sets of 20 reps
Leg Raises – 4 sets of max reps
Torso twists – 3 sets of 200 reps