• May 3, 2024

What is the muscle definition ? Basically it is having a significant muscle mass according to our size and complexion, covered by the minimum amount of fat that allows to draw and highlight the muscles of the body that are familiar to us -and attractive- since we studied anatomy at school.

How can you reach this muscular definition or mark the body?

It is a process that can take from four weeks to several months, it depends on the time you train and how you execute it. It is not only a matter of having a low percentage of fat -this is the last stage of the process-, but of having generated muscle mass so that when we enter the stage of fat reduction, it can stand out.

There is a false belief that a strength training intense to achieve this goal; however, it is the mainstay of the muscular definition.

Why is it important to increase muscles?

There are two reasons to increase the size of muscles , the first and most basic, is so that they have the volume and shape required.

The second, because greater lean mass represents a higher metabolic rate, that is, more calories are "burned" when the muscle mass is greater.

For example, a person with little muscle development - basally - burns around 1200 kcal, while with a greater lean mass, he achieves up to 1500 kcal.

With a good muscle tone, it is convenient to reduce the frequency -not the intensity- of strength work and increase the number of aerobic training sessions.

Watch your diet

The feeding is fundamental, since to reduce the fat mass it is necessary to cause a caloric deficit; but always consider the charges of training , individual characteristics and lifestyle.

Some tips that you should take into account are: Reduce the consumption of refined simple carbohydrates (refined white flours, pastries, juices and sugary drinks)

Prefer fiber-rich carbohydrates such as vegetables, whole grains and bran. It is not convenient to eliminate them completely because they are necessary for the correct functioning of our organism; but reduce them, perhaps in half.

Choose low glycemic index carbohydrates such as: whole grain breads, high fiber cereals, vegetables in general, and some fruits such as: strawberries, raspberries, plums, cherries, apples, pears, kiwi, and grapes.

Includes mono and polyunsaturated fats such as: olive oil, avocado and nuts (walnuts, almonds, hazelnuts); since among other benefits, they help accelerate the process of burning body fat.

It also consumes cold water fish, which are rich in Omega 3: salmon, sardines, tuna, herring, mackerel and trout.

It is important to eat small portions several times a day; the simple fact of ingesting food and the subsequent physiological processes generates a higher caloric expenditure; in addition to that your body will not need to store in the form of fat, because it is constantly receiving the fuel it needs.

Drink at least two liters of natural water throughout the day and between half and a liter during training to be hydrated.

Follow these recommendations, and if you have questions.Contact me and I'll help you!

Video Medicine: Tim Tebow Explains How The Keto Diet Breaks Down Fat (May 2024).