10 Tips to Gain Muscle Definition

Muscle definition is achieved by incorporating regular trips to the gym into the daily schedule. The visible muscle definition is best realized by building muscle tone while attempting to cut the percentage of body fat.

Healthy foods for mean muscles

 

This is achieved in several ways: a well-balanced diet plan to fuel the muscle building program, regular sets of cardio to burn the calories, and a weight training session to build the muscles.

1 – Cardio workouts

A regular exercise plan can benefit from at least 5 cardio routines each week. Cycling, swimming, and jogging offer great cardio exercises and are great for boost fat loss and burning calories. Any worthwhile session should last 25-30 minutes. A preferred amount of cardio each week is in the region of 150-200 minutes.

2 – Compound exercises

A well-planned exercise routine should include a series of compound exercises before starting on a varied range of isolation exercises. Compound exercises are usually regarded as the most reliable option for building muscle. A compound exercise includes bench presses (movement at elbows and shoulders) or other multiple joint movements.

3 – Exercise weight

Lift a weight that is appropriate for the specific exercise. Each set should be challenging to ensure the muscle tissue is overloaded. A preferred weight must be in a range that permits at least 6 reps, while not exceeding 12 reps.

4 – Healthy eating plan

Use the guidance of a nutritionist to create a healthy eating plan to give the body the desired nutrients and energy, while limiting the intake of calories. An acceptable body fat percentage is achieved by eating fruits and vegetables, low-fat dairy products, whole grains, and reducing the size of meals by about 10-15%.

5 – Increase intensity

Aim to slowly up the intensity level of the cardio routine as the fitness starts to improve. A high-intensity workout is certain to up the calories burned compared to a session completed at low-intensity. Also, the high-intensity of a workout helps to increase the metabolic rate.

6 – Muscle Tone

Get ready to build muscle tone by planning a weight training session three times per week and on non-consecutive days. Muscles are certain to benefit from a rest period between each of the hard weight training sessions.

7 – Performing sets

Aim to complete at minimum 3 sets of each of the performed exercises. A set is likely to include 6-12 reps, which is typically the preferred method for building muscle. A rest period between each set is 2-3 minutes.

8 – Protein boost

Aiming for lean body fat at 10-12% or below is mostly based on nutrition. Try to increase the protein intake to about 35-40% of the daily diet. Also, avoid restricting the calorie intake by too much because this can result in muscle wasting or ketosis. Upping the protein intake helps to build muscle fiber and hold carbs and fats at about 35% each. Get at least 80-85% of the carbohydrate intake from fruits and vegetables, and the remaining should be sourced from complex carbs.

9 – Sleep and recover

A minimum of seven hours of sleep per night is essential to let the body resynthesize. Sleep gives time for the body to heal and recover from the micro-trauma that was inflicted on the muscle cells while exercising.

10 – Target muscle groups

Plan a workout that is able to help each of the muscle groups, including core, legs, triceps, biceps, back, shoulders, and chest. Use 1 or 2 exercise routines for each group. For instance, chest exercises can include pushups, chest flys, dumbbell chest presses, and bench presses. Shoulders are easily worked using front raises, lateral raises, upright rows, and shoulder presses. Develop the triceps with overhead (or lying) triceps extensions and dips. Hit the back muscles with bent-over rows, kneeling rows, seated rows, and lat pull-downs. Legs are worked using leg presses, dead-lifts, lunges, and squats. Use planks, bridges, and crunches to train the core. And for the biceps include barbell and dumbbell curls.

Tips

Warm up for each cardio or weight training session with 10-15 minutes of stretches. Start the session with low-intensity cardio and include exercise that helps to target the specific muscle groups you are hoping to train. Use a spotter when lifting heavier weights for extra safety and control. A partner can also give the desired motivation to complete the reps.

Speak Your Mind

*