2. Lose retained water
If you’re pretty lean and have a low percentage of body fat, but still cannot achieve a decent level of vascularity, you’re probably holding a lot water in the space between the muscle tissue and the surface of the skin (similar to the storage of fat). This layer of retained water covers up the real definition of your muscles and keeps the veins from showing up, making you look puffier than you truly are.
The most important thing to be aware about here is the intake of sodium. To get rid of water weight, you’ll need to drastically cut down your sodium consumption – The Institute of Medicine recommends around 1,500 milligrams of sodium per day for adults, with 2,300 milligrams being the upper limit, and most of us consume a lot more than that. Actually, did you know that only one teaspoon of regular table salt can contain up to 2,300 milligrams of sodium?
Chronically high levels of sodium can hurt your cardiovascular system and much more, yet this issue gets a bit overlooked by most people.
So, if you want to reduce water retention, make sure you drink enough water daily (about a gallon), consume adequate amounts of potassium (which helps balance fluids in your cells) and cut down on sodium and carbs, since both of them enhance fluid retention.
3. Increase size of blood vessels
Alongside with the amount of body fat and retained water, the size of your blood vessels can also affect your vascularity – genetics play an important role here. Simply put, the larger your blood vessels are, the more likely they will appear on the surface of the skin. But is it possible to intentionally affect the size of your veins?
Of course it is – by exercising! Remember how exercise is able to prevent hypertension issues? An intense workout will cause blood vessels to temporarily expand, and regular training will make them remain widened even during your rest periods. Some studies have shown that even people who exercised moderately had a 50% increase in blood vessel dilation, compared to those who were completely inactive! And the more a vessel dilates, the healthier it is, while the possibility of it becoming visible increases as well. This makes high-intensity trainings crucial for improving both superficial vascularity and overall cardiovascular health and longevity.
All that being said, none of these methods work optimally on their own. If your goal is to get ripped and vascular, you’ll have to lose a ton of fat, get dry and perform even more regular high-intensity workouts – in that exact order.
And the results will be more than worth the effort!