So, you’ve been working out your tail off for the past months trying to pack on as much muscle size as you possibly can. And, actually, it worked, but maybe not in the way you’ll prefer. Now, you are huge, that’s a fact, but you are not the big mass of muscle you wanted to be. Along with all of that solid, lean muscle you’ve gained, you notice that you’ve also packed on some excess body fat in the process.
Let’s face it, no matter how “huge” you might be, no one wants to be walking around with a soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” the excess body fat that they gained due to their high calorie, muscle-building diet. How do they usually do this? They lighten up the weights and perform higher reps.
It has been widely accepted that if you light up the weight and perform higher reps you’ll get muscle definition. There are still a lot of trainersin the gym that will confirm that. They’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. If someone told you that, and you tried to get ripped in that way, you now know something…that’s not true.
It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. In other words, no excersice will magically burn fat off of your chest or cause it to appear more defined.
Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. Training with weights builds muscle mass, end of story.
So what’s the right way to “define” a muscle? Muscle definition only involves your diet and body fat percentage. Body fat reduction can be achieved in two ways:
1) Modify your diet. You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.
2) Perform proper cardio workouts. Reduce your body fat simply by burning off all the excess fat you can. To maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.
So, that’s all you have to do. “Light weight and higher reps”, leave that in the past, follow these simple steps and i guarantee that you’ll see the definition that you are looking for.
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