A beautiful, defined body that probably everyone would like to have. Especially in summer you would like to show yourself in your best form on the beach, lake or in the outdoor pool. But how do you achieve such a defined body as effectively as possible? What do you have to do if you want to define your muscles? I would like to answer these questions for you in this article.
How defined you want to be, of course, you decide for yourself. Since Fitvolution is never about extremes and your health is always our priority, the rules described below apply to everyone who would like to define their muscles. They apply equally to men and women. However, a budding competitive bodybuilder is unlikely to find the advice they need.
In this article I am going to bring you the most important rules you should know about if you want to define your muscles. I will briefly discuss the requirements for beautiful, defined muscles, the right types of training and also the right diet. Finally, I would like to explain a few things to you that are sometimes recommended in connection with the topic of “defining muscles”, but which you should better stay away from.
First build, then define
If you want to have defined muscles, then you have to have built up muscles first. Without trained muscles, you will become slim while losing weight, but you cannot expose clearly visible muscles with your diet.
Incidentally, this also applies to your abdominal muscles. If you want a really visible six-pack, it’s not enough to just lose weight if you don’t have well-trained abs. If you want a six-pack, I have a few abdominal muscle exercises with which you can effectively train your abdominal muscles can be put together in one article.
If you want to lose weight now, have few muscles and still want a sportily defined body, it is also possible to take a few steps in this direction in a diet. However, you shouldn’t expect too much from that. To reduce fat and build muscle at the same time is only possible for a short time with absolute training beginners and with people with a very high body fat and very low muscle percentage.
In this case, I recommend that you first achieve your weight loss goal with a diet. Then with targeted muscle building training and the right mass phase nutrition you can work very specifically on building a few kilograms of muscle mass in the next few months. Then you can then deal with losing the excess body fat that has built up. This is how you achieve the body that most people want.
Define muscles – the right type of training
Contrary to persistent rumors, strength endurance training is not the most effective training when it comes to maintaining the most defined muscles possible. This type of training is neither conducive to more fat loss nor does it effectively contribute to the maintenance of your hard-built muscle mass. On the contrary, with this type of training you even promote the reduction of muscle volume.
If you want to define your muscles, you should primarily focus on your muscle maintenance focus. In the diet your body tries to reduce all unnecessary energy consumption first. So that your body does not gain the impression that your muscle mass may be superfluous, you should promote it with hard strength training. So-called hypertrophy training .
If you do a lot of maximum strength training , you may be able to contribute a little to an even better look through the greater muscle fiber activation. However, this shouldn’t really play a decisive role for most people and is not necessarily optimal in a diet.
Apart from the fact that strength endurance training and maximum strength training do not help you when you want to define your muscles, both are still very useful types of training that you should consider when planning your long-term training.
Define muscles – the right nutrition
You should know that when it comes to defining your muscles, nutrition is of paramount importance. Because ultimately your muscles become more visible when your body fat percentage drops. So if you want to define your muscles, then you should concentrate on losing weight or reducing your body fat percentage.
First and foremost, you have to consume fewer calories than your body consumes. In the end, you have to decide for yourself which type of diet or long-term diet change suits you best. Personally, it is easiest for me to reduce carbohydrates á la Low Carb and to eat less (supposedly) unhealthy foods . By the way, I always indulge in vegetables and fruit as the mood takes me.
Regardless of whether you are slowly losing weight or a crash diet you should always make sure that your body is supplied with the most important nutrients. Therefore, when losing weight, make sure that you consume enough protein (nobody wants a protein deficiency ) and enough good fats (especially omega 3 fatty acids ). For the micronutrients, you should also eat as many colorful fruits and vegetables as possible. Most of the supplements are not absolutely necessary. However, some can be useful as a supplement.
Define muscles – what you should keep your hands off of
In this last section I want to explain some (supposed) aids that are supposed to help you define muscles, but which you should better stay away from. Many miracle cures that are offered to you in this context do not really help you to get closer to your goal. Above all, they help manufacturers and sellers to earn money.
In the worst case, these things are not only ineffective but even harmful to health. Therefore, always be careful with things like fat burner tablets and do your research before you buy and take something. Most of the products in this area are anything but recommendable. Either the blue sky is promised and the effectiveness is very low or nonexistent or the products can be really dangerous. I am always surprised at what is being sold in the shops.
You should also refrain from using unusual (electronic) training aids. I fell for an electronic abdominal trainer myself a long time ago. These things really don’t bring you anything. The popular belly-away belts are also a waste of money. They only cause you to sweat more in the abdominal region. Due to the loss of water, it really only looks for a moment as if it would help.
What is particularly dangerous are so-called dehydrating agents. You will find something about this on various pages when it comes to getting the most dry and defined muscles possible. However, these resources are really not to be trifled with. They are used by bodybuilders and stars in a targeted manner in order to look maximally defined in competitions and shootings at short notice. If taken incorrectly or over a long period of time, the side effects can be very harmful to health. So keep your hands off it!
Your conclusion for defined muscles
Defining your muscles is entirely possible. If you pay attention to your diet (calorie deficit!) And also train your muscles regularly and correctly (no strength endurance!). Of course, it is important that you first have built up muscles that can be defined. Incidentally, this also applies to your abdominal muscles.
Things that seem too good to be true, probably are. Do not be seduced into ineffective or even dangerous things just because things cannot go fast enough for you. Better take your time and make sustainable progress that you can be proud of.