How to Get Muscle Definition?
A well defined body is the dream of many people. Toned and defined muscle looks better and gives your body an attractive shape. Muscle definition is a combination of muscle mass and body fat. In order to achieve better muscle definition you need to lower your overall body fat percentage. Excess body fat hides the shape of your toned muscles. You can reduce your overall body fat by watching your diet and incorporating cardio with resistance training.
Limit Your Daily Caloric Intake
Lower your calories by reducing the amount of carbs and fats that you consume each day. Unused fat and carbohydrates are stored as body fat. You need to reduce your caloric intake by 250-500 calories a day, or 1,750-3,500 calories a week. You should avoid cutting calories too drastically. When you suddenly drop your caloric intake, your metabolism responds by slowing down, putting your body into starvation mode. Remember, you need to reduce your calorie intake gradually over time.
Shed Water Weight
Water weight can hide your muscle definition, especially in your abdominal area. Its because your body retains water and you gain water weight. To avoid water weight, you should limit the amount of sodium to 1,500 to 2,400 milligrams per day. Too much sodium can cause water retention and bloating. Also, make sure to drink at least 3 liters of water every day. Drinking enough water helps prevent water retention and flush toxins from your body.
It is necessary to include cardio exercises in your training program. Cardio is a great way to burn excess body fat and uncover muscle. You can perform cardio exercises such as running, swimming, or walking on treadmill. For best results, do cardio and weight training on alternate days. You should aim to do cardio 3 times per week for 30 minutes per session.
Don't Forget Resistance Training
Resistance training helps you to gain or maintain muscle mass. For muscle definition you should do more reps with less weight. Aim to exercise at least 3 time per week for 30 minutes. Ideally, your training session should take no longer than 45 minutes to one hour. Make sure to get enough rest after workouts. Your body needs time to repair and rebuild between sessions.
Eat a Healthy Diet
Your diet should consist of 30% complex carbohydrates, 40% lean protein, and 20-30% healthy fats. You should avoid processed or packaged foods at any cost. Every meal should contain fruits and vegetables. It is also necessary to eat quality protein such as eggs, chicken or beef with every meal. Make sure you eat 1g of protein per pound of your body weight daily. Last, don't forget about healthy fats like avocado, olive oil, oily fish, and nuts and seeds.
- Always do warm-up exercises before every activity.
- Don't forget to do stretching exercises to avoid injuries and muscle tightness.
- Vary your workouts regularly to prevent boredom, injury, plateau, and overtraining.
- Make sure to sleep at least 8 hours every night.
- Perform exercises with proper technique to avoid injuries.
- Avoid overtraining by matching your intensity, volume and duration to your recovery ability.
- Learn to manage stress in your life.
- You should aim to eat at least 6 meals per day.
- Avoid exercising the same muscle group two days in a row.
- Don't forget to hydrate yourself before, during and after your workout.