Summer is almost there, are you ready?
If in January the enrollment in the gym increases, when the sun begins to show signs of life the gyms fill up.
It is the summer effect and the time when many seek the so-called muscle definition.
In men it is the abdominals accompanied by a muscular chest to show on the beach, while in women it is a flat belly with lower limbs to be envious.
The ideal is to take the gym seriously all year round, but if it is not your case, in three months it is also possible to achieve very good results.
So, how do you prepare to be in great shape this summer?
First of all, let's define what muscle definition is, after all, this is what most people are looking for at this point.
What is muscle definition?
Muscle definition is when someone tries to make their muscles more prominent, while decreasing the amount of fat.
It is to make the body more defined, with a more athletic and appealing aspect.
In other words, gain muscle and lose fat at the same time.
This is difficult to achieve, since to gain muscle mass you need more calories, and to lose fat you need less calories.
So, what do you do?
How to achieve muscle definition?
If you have some muscle mass, but also some fat, you follow a low calorie diet, accompanied by a weight training.
This will allow you to lose fat, maintain lean mass, and with that, your muscles will look bigger and more defined.
If, on the other hand, you have very little muscle mass, even if there is a small amount of fat, you should bet on a controlled high calorie diet, accompanied by weight training.
If you structure your plan well, this will lead to a significant increase in your muscle mass, and decrease the percentage of body fat, as that of lean mass increases.
This is the first step, defining the type of diet to follow.
Without power, there is no definition
You know, we know, everybody knows.
There is no turning back, and if you really want to achieve your goals, you need an appropriate diet.
You need to adapt your diet to your goal, instead of praying that the reducing gel works.
A diet filled only with theoretically healthy foods, but in which you consume more calories than you burn, will not make you lose weight. It will make you win.
Decide whether you need a hyper or low calorie diet, and design your diet based on that.
In addition, it is important not only to pay attention to calories, but also to what those calories will provide you.
You need enough protein, carbohydrates and fats.
Don't you know how much protein you need?
See this article to help you.
What training do you use?
High repetition workouts and double cardio sessions?
This is not the best strategy to achieve the desired muscle definition.
It is mandatory to follow a weight training plan, but not with 50 repetitions per set.
Your goal in weight training is to maintain, or gain, muscle mass, not to burn as many calories as possible.
Reducing calories should be done mainly through eating.
Then you also have cardio training, which, although useful, should be used intelligently.
And smart means starting with fewer sessions and less time, and gradually increasing.
No, starting with 2 hours of cardio a day is not a good strategy.
Plans and deadlines
When an athlete wants to compete, he plans all his preparation, from diet to training, with the competition date as the deadline.
Competition is the day when you want to be as close as possible to your ideal shape.
You don't need to go competing, but if your goal is to be at your best in July, put this month as your deadline.
Setting a deadline for your goal makes it more real.
It also gives a sense of importance and urgency to achieve it, and if it is important, you will try and dedicate more for it.
Are you really going to miss training today and eat that family pizza?
Look, there are 3 weeks left for July.
Be realistic, but ambitious too
Gaining 10 kg of muscle mass in three months, while losing 5 kg of fat, is not realistic.
But you also don't need to aim to lose 2 kg, when you would rather (and could) lose 5.
Be realistic, but also ambitious.
Set goals that are not impossible, but also don't let yourself be overly modest when you want more.
What is your goal again?
Are you doing everything you can to achieve it?
If not, it does.
Try to create a goal as close as possible to your goal.
It is better to narrowly miss a big goal, than to reach a very small one.
Whatever your goal, three months is enough time to achieve good results.
If you dedicate yourself.
If it's muscle definition you want this summer, the best time to start was yesterday. The second best is today.
Follow an adequate diet, with a good training to follow.
Plan well what you want to achieve, and when you want to achieve it.
If you follow all of this consistently, the results are guaranteed, and you may even surprise yourself.
Here are also some articles that can be useful at this stage.