Many athletes, and more at this time, are looking for a diet or routine for muscle definition. Although it is not necessary to be a bodybuilder to expect to obtain good muscle definition and it does not matter how old you are, because the good part is that obtaining it is possible with smart nutrition and the right exercises.
Many people think that exercise can produce great results without a proper diet and without controlling food intake. Unfortunately, this will get you nowhere. Many athletes stick to hard training programs and wonder why they can’t define their abs, it turns out that they have a totally wrong image about healthy eating.
We are going to give you ten tips to achieve a defined physique.
1- It is not too late:
Since muscles can regenerate until the day of death, even a 50-year-old can gain muscle definition because age is not an obstacle.
2- How to train to define?
The key is to aim to be fit and everything will run its course. The main factor in looking fit is the intensity of the work you do in your training program; however, you need to be careful about it. Start low and work your way up gradually and in a way that works for your fitness and strength level. When you reach your optimum level.
3- You have to go to the Functional:
The movements or functional exercises (compound exercises) have a privilege among other exercises, since they work the whole body and burn a ton of calories from fat, in addition to that, they add lean muscle mass and the more activated muscles and more fat burned the more they will easily lead you to muscle definition.
4- Lift heavy
Yes, lift heavy weights according to your current strength level. The average range would be 2-4 days per week. This will add more lean mass to your body and therefore burn more fat.
5- Use the simple equation
It is simply the amount of calories in and out of the body, but it requires more focus on meal plans. So if your tummy hangs over your waistband, it will take you more than a week to get rid of it. I’m not trying to terrify you, I’m just encouraging you to start NOW.
You can still lose weight on a diet that contains rice, bread, artificial sweeteners, and barbecue sauces, but it will definitely not yield the same results as swapping whole wheat foods and natural sweeteners like honey.
Training with low blood sugar is preferable if you want to shred more fat, because when you train with little carbohydrate glucose in your blood, your body uses stored fat for energy due to the release of the fat-burning hormone. norepinephrine. That is why the pre-workout meal in that case should be a combination of easily digestible protein with a limited amount of carbohydrates (20-25 g) especially slow digesting types of carbohydrates such as oatmeal, fruit or whole wheat bread or rice
6- Breakfast is a must
It is the most important meal of the day. Start your day the right way with a combination of protein and complex carbohydrates to speed up your metabolism and keep you fully charged.
7- More than 3 meals
effect To shred fat, you need to eat less and if this is the situation, you will have the feeling of starvation more than once a day and it will only make the process more difficult. That is why it is more satisfying to eat 4-5 meals a day with a maximum of 2-3 hours to raise your metabolism and energy levels.
8- Fatty acids
Never underestimate the effect of omega-3; an effective supplement for shredding fat and, more importantly, known for its anti-inflammatory and antioxidant effect. You certainly don’t want to miss out, as it’s the last option for supplementation and protein to have post-workout to speed recovery and prevent injury.
9- Drinking water
This might be a bit of a cliché, however it is still underestimated by most of the people in our community, especially those who need to lose weight. People know that they need to drink water to break down fat, but they don’t know why or how it works exactly. Since water is the medium by which all energy and cellular activities are carried out, water helps transport molecules in and out of the cell without problems, including the transport and combustion of fats; However, water makes you feel full and therefore eat less. So just drink water… lots of water daily.
10- To have a rest
To keep making progress in burning fat, shredding muscles, and of course increasing your fitness level, you need to take a break. Simply the body is intelligent and like any machine, no