9 Tips How To Get Muscle Definition
- Most of you know what to eat to ensure muscle growth:
- Smaller potions every two-and-a-half, three hours
- Consuming no less than 30 grams of protein with each meal
- Not ignoring the consumption of fats! Twenty to thirty percent of all calories should come from healthy fats
- Quality sources of carbohydrates: fruits, vegetables, oatmeal, rice and other complex carbs.
These rules aren’t new, many have tried this and have gotten results. But now you have other goals and it’s time to leave the fat behind, ‘dry out’ your body and show the six pack in your abs.
Below Are 9 Tips How To Get Muscle Definition
- Workout with heavy weights.
Forget about light workouts – switching to many repetitions with a lower weight is a mistake when trying to get better definition. Heavy weights stimulate your body and allow for keeping the current muscle mass. Besides, if you stop training with heavy weights, it will be a signal to your body that it no longer needs the gained mass.
- There is no “better diet”.
One of the most frequently asked questions is “Which diet is best for definition?” In reality, you need to develop a diet keeping in mind specifics of your own body. There is no “better diet” – there is a “better diet for you”. Start with controlling the intake of calories and protein, carbs and fats, and correct the diet based on your observations.
- Slow down on cardio training.
Take cardio training out of your training program. Not many people know that a diet is much more important than cardio training when trying to get definition. First, iron out your diet and then, when you get results in burning fats, gradually add cardio to your training program. Remember that your body feels stress from not getting enough calories. Additional cardio training can lead to loss of muscle mass.
- Lose extra fat gradually.
Yes, you got that right. The best thing to do to get better definition is to lose 600 to 900 grams of fat per week. A faster loss of weight is only good if you have a lot of extra weight, but not when trying to get definition. Burning fat fast can also lead to muscle loss.
- You get a six-pack thanks to a diet.
Don’t overdo on sit ups, crunches and leg lifts, it won’t help you lose the fat from you ab area. Continue abdominal training one to three times per week with moderation. This approach will allow you to keep the size of your abdominals when you ‘dry out’.
- Fool your body!
Did you know that a strict diet assumes a lie? A long diet leads to the lowering of leptin levels in your body. Leptin the mass hormone) is a hormone that takes part in regulating body mass. An extra meal per week (or even per day, in some cases) will surprise your body and will help lower the level of leptin. This metabolic impulse will help burn more fat.
- Keep an eye on levels of fat.
Most people underestimate the importance of fat levels in their body. High expectations of results lead to disappointment and make a diet stretch for months. Best bodybuilders in the world – naturals and fitness models – weigh approximately 71-81 kilos. It’s ridiculous to weigh 110 kilos and want an eighteen percent body fat level. The more honest you are with yourself, the more you will be prepared for the ‘drying’ process.
- Drink water.
This advice seems obvious, but not for everyone. A large portion of athletes, even power lifters, don’t drink enough water. Research shows that a correct intake of water can raise your metabolism by thirty percent (research was done with cold water). Obviously, not drinking enough water will lead to a slow metabolism. Stop thinking about how much water you drink!