Muscle definition: exercises, foods, and tips for better results


To gain muscle mass it is necessary to follow a good training program, accompanied by a healthy and balanced diet. However, the muscle definition process requires more effort and attention than just toning.

In this article, we explain what are the best exercises you can do for muscle definition and how to best structure a low-calorie diet.

 

WHAT AFFECTS THE MUSCLE DEFINITION PROCESS

It is common practice, especially in bodybuilding, to alternate a period dedicated to muscle development with another dedicated to the definition. Here, the first phase of training is focused on increasing muscle mass and reducing fat mass, while the second is mainly focused on losing body fat, paying attention to maintaining the muscle mass gained.

To obtain good results with definition, training alone is not enough: it is advisable to follow a correct and balanced diet. You may also have the best training program in the world available but - if you eat poorly and have a high percentage of fat mass - you will be able to develop muscles without being able to define them.

Another element that affects the construction of muscle fibers is represented by hormones. In particular, there are two types to consider:  anabolic hormones (such as GH and testosterone) and catabolic ones  (such as prolactin and cortisol). For example, during a workout, the body increases lactic acid levels which promote testosterone production. The latter acts positively on the development of the mass. Cortisol levels, which are mainly responsible for muscle catabolism, also need to be monitored.

Even the metabolic impact on the definition. A fast metabolism can be achieved through constant training and good nutrition. Enjoying a good metabolism allows us to burn more calories during and after the workout. The energy expenditure required by the body depends on the type of sport that is practiced.

For example, an anaerobic session burns few calories (about 200 kcal), while aerobics burns up to 800 kcal. Additionally, aerobic workouts keep your metabolism active for up to 12 hours after training. Ultimately, muscle definition is nothing more than a combination of diet and strength and endurance training.

 

DIET BY MUSCLE DEFINITION: HOW TO MANAGE CALORIC DEFICIT

For both the development stage and the definition stage, nutrition is key. With the low-calorie diet, we aim to reduce fat mass while preserving the lean mass gained in the previous phase. Therefore, to promote weight loss we must consume more calories than those introduced ( caloric deficit situation  ), while to increase mass we must eat more using the caloric surplus.

With the latter, those who practice sports are required to take in additional calories compared to those normally needed to cover their daily needs. The best way to figure out what your ideal calorie surplus is is to gradually increase the number of additional calories. Typically, the best percentage of the surplus is between 10 and 30% of the maintenance calorie balance.

In order to avoid any possible damage to health, the transition from a caloric surplus to a deficit situation should be gradual. The first possibility is to stabilize your calorie deficit between 200 and 300 calories. This is suitable for those who, during the muscle development phase, have accumulated little body fat and little water retention. The second is to stabilize your calorie deficit between 500 and 600 calories. The latter is suitable for those who, during the muscle development phase, have accumulated more body fat and water retention.

DIET BY DEFINITION: HOW TO STRUCTURE YOUR DIET

Good fats, carbohydrates, and proteins are the three macronutrients the body needs daily to allow life processes to function at their best.

The guidelines to follow for feeding, in summary, are the following:

  • You have to lose weight gradually, between 0.5 and 1% of your current weight maximum for each week.

  • Get more protein, bringing the percentage to between 1.8 and 2.3 grams per kilogram of body weight.

  • Keep the percentage of fat consumed between 15 and 30%.

  • The carbohydrates, usually, represent a residual component with respect to the rest. You can calculate them after you have established fat and protein, as well as the daily calories to consume.

To safeguard muscle mass and weight loss, the definition phase for women involves the adoption of different percentages, with a greater intake of fat instead of carbohydrates. This is because women have a different body structure, with a higher percentage of fat mass than men.

THE PROTEINS

A definition diet is not that different from normal low-calorie diets. Proteins play a fundamental role in both muscle development and cellular structure. As needed, you should aim for  1.8 to 2.3 grams of protein for every kilogram of body weight.

Continuously, the body works to develop muscle fibers and repair them in case of injury (especially during the resting phase after physical exertion). Muscle rebuilding takes place thanks to available proteins. The latter are not naturally produced by our body and must be taken through specific foods and/or through food supplements. That's why if you don't ingest enough, the so-called "muscle catabolism" is activated. In this case, the body will take the necessary resources to carry out movements and efforts directly from the muscles, thus leading to the loss of muscle mass.

To adequately meet your daily protein requirement, we recommend that you use different protein sources. A good diet by definition must include high-protein, low-fat foods such as chicken, eggs, fish, and some dairy products.

To these, you must always combine a generous dose of vegetables: yes to zucchini, eggplant, rocket, green beans, and so on. If you can't get the right amount of protein from food for you, you can try to achieve it by taking protein supplements like whey protein.

For training (at least one hour before) we recommend that you take about 20 to 30 grams of protein. Even after the workout (within 30 minutes from the end), the body needs rapidly absorbed proteins to overcome the nutrient deficit.

CARBOHYDRATES

Another fuel to support physical efforts is represented by carbohydrates. In fact, only when the reserves of this macronutrient are exhausted, the organism draws energy from the body fat reserves. However, it is important to keep the amounts under control - by taking moderate doses - so that you can really define the muscles.

As needed, try to ingest  1 to 1.5 grams of carbohydrates for every kilogram of body weight. Among the sources of carbohydrates, prefer the long-chain ones that provide energy for a longer period of time and act on the sense of hunger, dampening it. Among the best carbohydrates, you can consume rice, oatmeal, or whole grains.

For training (at least one hour before) we recommend that you take 50 to 100 grams of carbohydrates. Even after the workout (within 30 minutes from the end), the body needs fast-absorbing carbohydrates to overcome the nutrient deficit.

FATS

Fats, as well as proteins, must be introduced from the outside by eating certain foods. Here it is advisable to prefer the intake of good fats, therefore unsaturated fats that help in the secretion of testosterone. As reported above, this anabolic hormone promotes the development and maintenance of muscle mass.

Therefore, among the healthy fats, prefer those from dried fruit (walnuts, almonds), vegetable oils (olive oil, linseed oil), avocado, or from fish (salmon, cod, etc.).


 

THE BEST EXERCISES FOR MUSCLE DEFINITION


Training by definition produces results only if strength training is accompanied by resistance training. The workouts carried out in the weight room allow you to strengthen the muscles but it is the resistance ones that allow you to lose fat mass. Before and after training, do some stretching exercises and/or gentle gymnastics to prepare the body for physical effort and to relax it at the end of the workout.

Below is a shortlist of the best exercises you can include in a muscle definition workout.

  • Openings with dumbbells

  • French press with dumbbells on a flat bench

  • Pectoral machine

  • Low row

  • Lateral raises

  • Squat

  • Walking lunges

  • Press

  • Plank