You will also have improved strength and endurance, but the results may not be as noticeable on your body. In fact, you may want sculpted arms and abs. This type of physique requires targeted training, combined with a high-protein diet that promotes muscle development. If you want to have a defined and toned body, continue to burn fat and strengthen yourself to define muscles. Also avoid the empty calories that generate the fat that hides all the efforts you are putting into the gym. Within eight weeks you will be able to notice the difference.
Steps
Part 1 of 3: Burn Fat
Step 1. Try High Intensity Interval Training (HIIT) for maximum fat burning
Tabata training, aerobics or boot camp are all activities in which the body is strained to the maximum for one to four minutes, followed by one to four minutes of rest. High-intensity workouts speed up your metabolism, so your body will burn fat faster.
- If you are short on time to train, the Tabata offers maximum yield. This is an activity that can greatly improve the cardiovascular system and keep fit even by doing it for just 10 minutes a day.
- However, if you're just starting out, you shouldn't try the more advanced workouts, and they may be ineffective at specifically increasing muscle tone and definition.
- Boot Camp exercises involve the use of simple movements and are often designed for beginners or at an intermediate level.
- You can usually find this type of HIIT workout programs at the gym or fitness center.
Step 2. Train for at least 30 minutes
Typically, the body uses carbohydrate stores exclusively in the first 15-20 minutes of moderate-intensity exercise. If you go past this point and move on, your body will start burning fat.
- Aerobic activity practiced for at least 40 minutes at a moderate-vigorous intensity has the additional benefit of lowering blood pressure and cholesterol values and also benefits the entire cardiovascular system.
- Not only will you fight fat and have more defined muscles, but you will also run less risk for heart attacks or strokes.
- To burn fat, you can do simple cardiovascular exercises, such as jogging on the treadmill (or outside when the weather is nice). If you want more variety, consider aerobics classes at the gym.
Step 3. Do cardiovascular exercises five to six days a week
Strength training promotes muscle development, while cardiovascular is more suitable for burning fat. Combining both workouts is the most effective way to achieve optimal muscle tone and definition.
- How cardiovascular and strength exercises are combined depends on your needs and commitments.
- For example, it may be practical for you to go for a run early in the morning for a cardiovascular workout, then do a strength workout after work.
- You can also organize one-hour training sessions, alternating between cardio and strength at 15-minute intervals.
Step 4. Extend the duration of your cardiovascular workouts on non-strength days
You could take 45-60 minutes instead of 30 to burn off more fat and define your muscles. However, excesses can be detrimental to the body, so rest for one or two days a week.
- By doubling the duration of your cardiovascular workouts, you train for the same amount of time and at the same time every day.
- On days off, you could also try yoga to replace weight training. Yoga works your muscles, but it doesn't have the same intensity as an equipment workout, so it's ideal for rest days when you need something lighter.
Part 2 of 3: Strengthen
Step 1. Exercise for at least 30 minutes three to four times a week
If you do strength workouts of only 15-20 minutes once or twice a week, you won't be able to define your muscles. To get the tone you want, you need to commit to going to the gym more frequently.
- Prepare a card with strength workouts that have a moderate to vigorous intensity, depending on your level of experience.
- You can do your research and prepare a fact sheet yourself, but it would be easier to hire a qualified personal trainer. Not only will it recommend exercises that will allow you to achieve your goals, but it will also correct your execution and technique.
- In general, you can get the best results by focusing on your upper body on the first day, your lower body on the second, and your core muscles on the third.
- If you train with equipment four days a week, distribute the targeted core exercises between all training sessions, then dedicate two days to the upper body and two to the lower body.
Step 2. Rest for 36-48 hours between each equipment workout
If you do the exercises correctly, a lot of muscle fibers will break down. The body needs time to repair the muscles and rebuild them for strength.
- Allow enough time to rest by alternating the muscle groups you train each time. For example, you could exercise your upper body one day and your lower body the next day.
- It is generally possible to do core exercises by waiting only 24 hours between workouts.
- Getting adequate rest also means getting enough sleep. While you sleep, your body rebuilds your muscles, so make sure you get seven to nine hours of rest a night.
Step 3. Choose the right weight
To train, you should use a weight that allows you to complete an exercise by doing it correctly for 12-15 repetitions. In the past it was thought that it was necessary to gain weight to gain muscle mass, while to gain tone and definition it was thought that you had to do more reps with lighter weights. However, according to modern theories, there is an intermediate way.
- This plan is effective if you can train fewer times a week.
- Pairing power training and high-rep strength training can also help you get the definition you want.
- For example, on the first day you could do a power training involving the upper body. The next day, do a similar workout involving the lower body.
- Stop for a day, then train your upper body using less weight and doing more reps. The next day, do a similar lower body workout.
Step 4. Focus on execution and technique
Slowly perform the pushing and pulling exercises, preferring quality over quantity. Don't worry about how many reps you do, especially if you're just starting out. Instead, make sure you have a proven technique.
- To control the movements, you should lower or release the weight using roughly the same speed that you needed to lift it. Your goal should be to consciously lower (or release) the weight, without letting it fall back.
- Ask a personal trainer or experienced bodybuilder to check and correct your execution.
- Remember that poor technique and inaccurate execution not only make training less effective, it also increases the risk of injury.
Step 5. Do a superset alternating between pushing and pulling movements
Organize your training schedule to do three to four sets of 12-15 reps per exercise. Rest for 30-60 seconds between supersets.
- For example, you could do the presses first and then continue with the lifts.
- When you alternate between pushing and pulling movements, you exercise different parts of the muscle.
- The muscle you worked previously therefore has a little more time to recover, so you can take a shorter break between sets.
Step 6. Let your muscles tire
When you train hard, you stimulate hypertrophy, which increases muscle volume. This not only increases mass, it also improves definition.
- For example, after three sets of bicep curls, flys, and pushups, your arms should be shaking. If not, you need to add more weight.
- Make sure you do simple exercises (like push-ups or dumbbell presses) that you can control and complete correctly, even when your muscles are exhausted.
Step 7. Work as many muscles as possible at the same time
Don't train your biceps without training your triceps, shoulders, back and chest. If you don't train your entire body hard, you won't be able to get good definition at rest.
- Ignoring surrounding muscles in favor of major ones, such as the biceps, can cause imbalances that will substantially increase the risk of injury.
- Try to work a whole muscle group with each exercise. If you don't know many exercises, book the service of a personal trainer for a few sessions. It can help you organize a complete board.
- Don't just exercise the muscles you see in the mirror. Maybe you don't consider your back because you don't see it, but remember that it still needs to be trained and that everyone else sees it!
Part 3 of 3: Change Power
Step 1. Nutrition should be a priority
Coaches often say that abs are built in the kitchen. Muscle definition requires less than 10% body fat percentage, which almost entirely depends on what you eat. In general, you should consume more protein and avoid foods high in fat or simple carbohydrates.
- If you are already a relatively thin person, you still need to limit carbohydrates while doing a training program aimed at building muscle mass.
- Instead of having three large meals a day, try to have five or six smaller ones, so that you eat every two or three hours.
- Plan your meals so that 40% of calories come from protein, while limiting fat and carbohydrates to 30%.
- At least 85% of the carbohydrates you consume should be plant-derived, while the rest must be consumed through complex carbohydrates such as fruits, whole grains, nuts and seeds.
- Enrich your diet with many vegetables such as kale and spinach: they are rich in protein and iron, which improves muscle tone and definition.
Step 2. Before and after a workout, have a protein snack
Protein helps rebuild muscles and accelerate recovery. Try a smoothie, an apple accompanied by peanut butter, chicken, nuts, Greek yogurt or cottage cheese.
- To get a good result, you need to snack 30-45 minutes before you start exercising.
- Whole grains are generally preferred for the pre-workout snack. A protein shake will do well after working out, especially if you find it difficult to eat following a strenuous workout.
- Whey protein is one of the most complete, as it includes all the amino acids you need to build muscle.
- You can buy powdered ones and use them to make a smoothie or you can buy ready-to-use protein shakes.
Step 3. Prefer ancient grains
Quinoa, spelled, oat bran, amaranth and other ancient grains are rich in protein. Replace flour and brown rice with these grains to increase blood flow to your muscles and stimulate muscle development.
- Many of these cereals can be added to salads or side dishes, or eaten for breakfast.
- You can find bread made with these grains in organic stores.
Step 4. Drink more water before, during and after a workout
Dehydration lowers performance and you run the risk of getting hurt, making recovery even more difficult. While exercising with equipment, you shouldn't lose more than 2% of your body weight in fluids.
- To get an idea of how much fluid you should lose during a workout, weigh yourself before and immediately after a workout. The difference between the two numbers represents the amount of liquids lost.
- For every 500ml of fluids you lose, you need to drink 600-700ml of water to get them back.
- Replacing lost fluids should be enough to keep you hydrated, as long as you are before you start. To be sure, check your urine. If it is transparent, the level of hydration is optimal.
Advice
- Observe how your muscles begin to contract when you are resting. As they harden, you will start to get more definition. As you burn fat, your muscles will begin to look more sculpted.
- Stretching prevents skeletal misalignments that can damage posture, so be sure to stretch at least major muscle groups at the end of each workout.
