Muscle development requires several intensive workouts over the course of the week. Unlike body building done at a competitive level, the weight lifting program must focus on muscle toning, rather than growth, to promote a slimmer figure. At the same time, however, it must lead to fat burning and weight loss. Follow the guidelines below if you want to develop sculpted muscles.
Steps
Part 1 of 3: Strength Training Tips
Step 1. Work out with weights for at least 30 minutes, three times a week
You can use machines, free weights, TRX cables, group lessons with weights, or a combination of these choices.
Don't go into weightlifting blindly. It requires correct posture and execution to stimulate the right muscle fibers. Attend your first weightlifting classes, have a personal trainer follow you for a few sessions, or go to class to learn the fundamentals
Step 2. Give yourself some rest days between training days
Do a training session every two days to give your muscles time to grow and strengthen. On rest days, do cardio exercises to burn excess fat.
Step 3. Try to strain your muscles
You will get the best results when you push your muscles to the limit. You will build and sculpt a leaner physique this way.
- To achieve muscle fatigue you have to follow some strategy. If you are training for an endurance contest, 3 sets of 10-15 repetitions, with a slightly reduced weight, are recommended. If you are training for a speed race, you can increase the speed of muscle contraction by doing 3 sets of 6/8 repetitions, with a heavier weight. The right weight is what you can no longer lift after the third set.
- If you are short on time, it is better that you choose a few exercises, but done in such a way that the muscle cannot go further. A few repetitions would not develop a defined musculature.
Step 4. Do one repetition every two seconds
This rhythm appears to be more effective than one repetition every four seconds.
Step 5. In between sets, rest for a minute or less
You can rest even more between different exercises, but studies have shown that short breaks, especially with light weights, are more effective.
Step 6. Drink plenty of water
You should try to drink half a liter of water every half hour of intensive training. Muscles, if well hydrated, will work better and you will get more out of your workout.
Part 2 of 3: Best Exercises for Muscle Definition
Step 1. Do complex exercises
They are those exercises in which more than one muscle works at a time, and usually involve more than a single movement. Here are some great complex exercises to try:
- Push ups. This exercise will work your torso muscles. Arranged in "axis" position. Check in the mirror that your body is level. Lower yourself down as far as you can while maintaining the plank position and retreat up. For better pushups, keep your knees up or move your hands in or out between reps to work your triceps, chest, and biceps.
- Lifting weights on the tips of the toes. Place your feet as in the first position of the ballet. Stand on your toes and lift your heels at the same time. Add dumbbell lift with biceps if you want to work your calves, thighs, glutes, abs, and arms all at once.
- TRX bands. These weightlifting tools are extremely versatile. You can do the rowing machine, chest press, biceps, triceps, pushups, and more. You have to maintain an "axis" position if you want to make your pecs work.
- Burpee. Often regarded as one of the best full-body exercises, the burpee combines jumping, squat, and push-ups. Start with your legs hip-width apart. Crouch down to touch the ground with your hands, then jump back into the "plank" position. Jump forward and then jump up, extending your arms upward. Repeat the movement for one minute.
- Training with the "kettler ball". These weights are designed for dynamic use. Grab the ball from the socket, bend over your legs and place the ball on the ground. Lift it up and stand up again.
Step 2. Do complex exercises every other day
Unlike free weights and machines, these are designed to train the whole body, so rest your muscles and do cardio exercises the next day.
Part 3 of 3: The Right Diet to Define Muscle
Step 1. Plan your meals in relation to your workouts
Your meals should include the following every day:
- A 300-600 calorie breakfast, within 90 minutes of getting up. Your muscles will not be required to put away any fat, and you will be left with a lean body.
- Have a meal two hours before training. Try planning a lunch or a large snack so that you have enough time to digest and use calories during your workout.
- Eat a protein-rich snack after your workout. If you can eat a protein-rich meal within an hour of training, it will be better. Either way, a high-protein snack that includes light cheeses or yogurt, eggs, fish, or chicken will contribute to quick muscle recovery.
Step 2. Eat plenty of vegetables
They have to fill half the plate in every meal. Spinach is an excellent source of glutamine, which promotes muscle growth. Beetroot is a source of Betaine, which helps repair ligaments.
Step 3. Choose variegated fruits
Apples, oranges, bananas and melons offer non-nutritive elements, which aid muscle development, as well as a high fiber content.
Step 4. Eat whole grains
Brown rice, quinoa, and sprouts are high in protein, as well as adding fiber and flavor to your diet.
