If you’re the type of person who wants that awesome ‘bodybuilder’ look, then you’ve likely come to the realization that you need to have some serious definition.
When your muscles have definition, you look pretty darn good. However, if you want to go further, then you certainly need to know how to make your veins pop out.
Veins popping out is all about intensity. What is one of the easiest ways that people make their veins pop out (either intentionally or unintentionally)?
If you said it’s probably due to a seriously stressful moment, you’re right. Absolutely correct. When you’re under tremendous or intense physical strain, take a look at those muscles, and the veins leading to them.
You’re going to almost immediately notice just how much the muscles ‘pop’ on your body. So how can you make your veins ‘pop out?’
Don’t worry, you don’t need to walk around tensing all of your muscles all the time. Not only would that be unhealthy, it will probably lead to some major physical problems.
What Will You Need To Make Your Veins Pop Out?
If you’re working out regularly, building muscle, or at least getting into the routine to build more muscle, then you’re not going to need much more than what you already have. You will need to focus on certain things, though, such as:
- More muscle (if you don’t have much)
- Drink more water
- Eat fewer carbs
- Do more cardio
- Pay attention to your body’s needs
Let’s take a quick look at some of these in more detail.
More muscle. This should be relatively obvious, but if you don’t have much muscle, you’re not going to be able to get your veins to pop out very well. That doesn’t mean you need to look like a major bodybuilder, though.
What you need to focus on first is getting a bit more muscle and, if you already have some good muscle and definition, then you want to keep them in peak condition, which means regular exercise.
Drink more water.
When you don’t drink enough water during the day, your body actually holds more water in. After all, it needs water, so if you’re depriving your body of that most basic essential fluid, it’ll trap whatever it can.
Drinking more water helps to not only flush toxins from your body, but also reduce the amount of water your body retains, and this is going to help your veins, blood flow, and overall health.
Eat fewer carbs.
The more carbohydrates you consume, the more fluids your body holds. When you reduce the carbs you consume, it’ll also help reduce the amount of fat your body holds. It’s a win-win situation!
Do more cardio.
You can certainly lift weights to work out, but if you’re looking to pop those veins out, you should be doing some serious cardio. The more blood that’s moving through your body, the more oxygen it’s carrying to vital organs and those muscles that are getting a workout.
You’ll notice that after a jog, your veins will be showing a lot more than they did before you took off.
A helpful tool to find out how many exercises you need to do per workout to optimize your fat-burning, check out this link: The Guide To The Optimal Workout: Find Out How Many Exercises Per Workout You Need
Pay attention to your body’s needs.
When you pay closer attention to your body, you’ll begin to see patterns. These patterns could be related to exercise, diet, and other factors. When you pay closer attention to your body, you’ll be able to refine your approach in how to get your veins to pop out.
Now, let’s get into the nitty-gritty of it all.
Step 1: Reduce Body Fat
You might be wondering what I’m talking about. After all, you’re in peak physical condition! You don’t have body fat, right? Wrong. You do. In fact, you wouldn’t be healthy if you didn’t have some body fat.
However, it’s easy to lose sight of just how much body fat you have on you at any given time, especially during certain times of the year.
If you’re struggling to get your veins to pop out and you’ve got some solid muscle, are drinking plenty of water throughout the day, and more, consider reducing body fat.
If you can get your body fat below 10 percent, then you’re going to start seeing some of those veins to pop out.
If you don’t know what your current body fat count is, you can check out any number of basic charts that determine your age, height, weight, and other factors. They not completely accurate, but if they say you’ve got 12 percent body fat, it’s probably close.
Step 2: Build Muscle
Nothing helps you make your veins pop out like building more muscle. Even if you’re pretty strong already, you can always use a little more, right?
Of course you can, but while many physical trainers and others claim you should be doing three reps of ten for each weight and muscle group, that’s not going to build muscle; it’s only going to maintain it. Sure, you might gain a little bit of muscle here and there, but you want to really bulk up.
That’s why you should immediately start increases the weights you’re working out with by 25 percent. Focus on three to five sets of 5 reps each. You should really be struggling to get through those sets and reps. If you’re not straining, you’re not lifting enough.
The way muscle builds up is through intense, hard workouts. What happens is that when your muscles are being pushed to their limits, muscle fibers tear, and then as they heal, more muscle is formed. That’s how you build more muscle.
Step 3: Crank Up The Cardio Workouts
Some trainers claim that cardio is the last thing you really want to do when you aim to add muscle to your body. That’s because cardio workouts are essentially consuming a tremendous amount of energy from your body, taking it away from the muscles you’re trying to grow.
Don’t listen to that. If you really want to know how to make your veins pop out, then jack up your cardio workouts, and I mean jack up. Instead of just doing some basic jogging or cycling, do some serious sprints.
What you need to focus on are high intensity interval training workouts, or (HIIT). Focus on 20 to 30 minutes are high intensity intervals with short breaks in between. For example, if you’re riding a stationary bike at the gym, instead of a decent 30 minute, non-stop ride, do 10 minute-and-a-half sprints with a 60 second break in between.
Step 4: Cut Back On Sodium
As we mentioned earlier, when your body retains water, your veins simply aren’t going to pop like you’d want. Sodium encourages your body to retain water. Yeah, I know, it sucks because salt makes a lot of foods taste better.
One way to immediately cut back on your sodium intake is to wipe out processed foods from your diet.
Those frozen meals or anything ‘pre-made’ is going to contain quite a bit of sodium. That means start getting into the habit of preparing your meals from scratch, in your kitchen!
2,300 mg of salt is the maximum you should even consider consuming each day. That’s only one teaspoon of the additive. Now, take a look at some of those store-bought meals, or fast food, you have a tendency to consume and you may be in for quite a shock.
If you really want to take your health to another level, get your sodium intake down to 1,500 mg per day.
Step 5: Watch What You Drink
You drink coffee. So do millions of other people all around the world. You like soda. Again, so do millions of people around the world. While soda is certainly something you should be cutting from your daily diet, coffee should be moderated.
If you have a tendency to drink caffeinated beverages throughout the day, it’s going to dehydrate you faster and that means your body will begin holding more water. That’s not really a good thing.
So, what should you do?
Limit yourself to one cup of coffee in the morning and then drink water the rest of the day. If you get into a good habit and start doing this for a couple of weeks, those thoughts you have right now about ‘missing’ soda and those other beverages will be a thing of the past.
Plus, you’ll be enjoying the look of your body, especially when you start noticing more veins popping out, all over the place!
Related: When to drink creatine?
Now, Are You Ready To Get Your Veins To Pop Out?
Now that you know the basic things you should be focusing on, how long will it take before you start seeing your veins popping out? That’s not a simple question to answer. Everyone is at a different starting point.
If you’re in pretty good physical condition, have solid muscle, and have relatively low body fat, you might begin noticing those veins popping out within a few days or week or two. If, on the other hand, you have to build serious muscle and shed a lot of extra body fat, it could take you several weeks or months.
It all comes down to how much you’re willing to put in up front. If you’re not willing to really put the effort and sweat through your workouts, it’s just going to take you a lot longer and, since you’re not intense enough about it, then you may just have to settle for the fact the only way to get your veins to pop out is to hold your breath, flex your muscles hard, or cut off the circulation for a few seconds. Now that’s not a healthy or reasonable approach!