you need
  • - low protein diet;
  • - isolated muscle exercises;
  • - daily workout;
  • - work on endurance with minimum weight.
Guide
1
Remove all load from the big muscles fast and make work a little weak muscles.Choose an exercise aimed at the work of one particular muscle.Forget about basic exercises.If the increase in calf muscles do squats, which employ a large number of different muscle groups at once, in order to reduce the volume of the calf you have to choose an exercise, work through these muscles in isolation.For example, rises on his toes.
2
Avoid working with medium and heavy weight.Large weight activates fast muscle fibers.Working with free weights is also not for you.Do the exercises with minimal impact or no.
3
Give your full attention to training for endurance.In order to reduce the amount of specific muscles, you have to carry out such work, which would weaken the fast muscle fibers and develop slow.Reducing the amount of muscle can be very boring and painful work, and you have to make a lot effort to achieve this goal.
4
performs one - two exercises to reduce the muscle with the maximum number of repetitions.Two sets of 80-100 times should not be your limit.If after the hundredth rise on your toes you still have strength, do the exercise further.
5
Train every day.Slow muscle fibers responsible for endurance, require constant low-intensity workload.Let perform two sets with a maximum number of repetitions will be your daily routine duty.
6
Reduce the amount of protein consumed.It proteins are responsible for muscle growth and repair.Your task - to deprive the muscle fiber medium.In this case, after the frequent and long endurance training, your body will restore the strength, taking the glycogen of fast-twitch muscle fibers.After all, you still do not zadeystvuete them.
7
After a workout drink foods containing carbohydrates.Pasta, cereals, potatoes - that's what you can afford after school.Proteins can be eaten only after three to four hours.