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How to get veiny roadmaps on my body

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There is a certain allure to having popping veins on your body. When you are a bodybuilder, having outstanding veins on your arms, legs, and even torso is akin to a spiritual experience. It is something that brings delights, and to some degree, validates your lifting efforts. Some people are naturally veiny, implying that genetics has something to do with it. However, anybody can have a roadmap of veins if they can get their body fat low enough, and reduce the amount of water they are retaining, genetic predisposition notwithstanding.

It starts with leanness

The road to a veiny appearance starts with getting lean. This has two facets- you need to have enough muscle mass to increase the supply of blood to your muscles, and you need to reduce your body fat.

Veins, unlike arteries, are typically located closer to the surface. Those readily visible are called superficial veins, and they play a role in regulating body temperature. During a hot day, they become more apparent. This is called vasodilation. An increase in muscle mass forces an increase in the supply of blood to these tissues. New veins may be created to meet the bigger demand. This is an adaptive trait and we have evolution to thank for that.

Your quest for bigger muscles should go hand in hand with reducing body fat. By tweaking your diet accordingly, you can drop to a sub-10% body fat reading. With lesser adipose tissue covering your muscles, the veins will stand out more.

Your training has to be consistent. When you continuously achieve vasodilation as a result of exercises, this state remains even when you are at rest. HIIT cardio should also be part of your routine because it helps with body fat reduction and increasing vascularity.

Water Retention

Your body holds water the same way it holds fat. One electrolyte is primarily involved in this- sodium. Having more sodium encourages greater water re-absorption at the kidneys. Thus reducing your sodium intake can actually decrease your water retention capacity. The RDA for sodium is 2300mg or one tablespoonful. You can opt for a potassium chloride instead of sodium chloride (common table salt) to help you mitigate the antidiuretic effects of sodium. This will drastically reduce your fluid retention.

This is how to get veiny roadmaps on your body. It is not some complex science- train mean, eat clean, reduce fluid retention and you will have that tough veiny look, even on your abs. And who doesn’t want that?

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