Guide to Achieving Maximum Muscle Definition

Guide to Achieving Maximum Muscle Definition

With this 4-point guideline we set out how you can achieve maximum muscle definition.

What is Muscle Definition?

The first thing we’re going to look at in this guide is the term definition.

Definition is often used to describe how low a body’s fat percentage is.

What is Muscle Definition?

A low fat percentage creates the visible appearance of a working physique and allows you to appreciate the differences between muscles.

Usually, a fat percentage below 7 would be considered completely defined.

Are you sure you want to define your muscles?

When I talk about muscle definition, most people with an initial interest drop out completely.

Defining your muscles is a very hard process that requires extreme dedication and concentration.

Step 1: Overcoming the Weight Obstacle

Many people say they want to get definition but to stay at the same weight.

This is impossible, it means they don’t understand what it means to achieve definition.

It also means they’re more concerned with size than definition, especially because they overestimate how much muscle weight they can naturally add to their body.

Let’s try to get a better understanding of the issue:

Suppose Miguel weighs 81 kg, has a fat percentage of 15%, and is looking for some definition. To maintain muscle mass and achieve 6% definition, he would need to weigh about 73kg.
  • It is therefore necessary to forget the weight mentality.
  • You need to step back and think that you’re losing all the fat in your body without losing muscle.
  • This will make you even look bigger, despite weighing less.

Step 2: Creating a Nutrition Plan

Losing fat without losing muscle is primarily a nutritional challenge.

While an energy balance doesn’t completely align with the fat loss process, due to hormonal factors, generally it works well.

Your energy balance is what you eat minus the calories you burn – without this you have no chance of losing fat.

You need to find out how to work with this nutritional balance.

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Evolate 2.0 by SportSeries.

Can you get defined without controlling your calories? Probably. But every serious competitor needs to know exactly what they’re putting on their plate, including:

  • Their calorie count.
  • An analysis of the macronutrients at each meal of the day.
  • Calorie timing (when calories are eaten, something quite controversial).
On each nutritional worksheet of your plan, you’ll have the grams of protein, carbohydrates and fat that you’re eating at each meal, then you’ll break down the macronutrients of protein, carbohydrates and fat to see how much you should be taking in.

How do we spread the macros?

Some advocate a 40-40-20% breakdown of proteins, carbohydrates and fats.

Others recommend 30-20-50%, and others 30-50-20%.

Nutrition worksheet calculation for muscle definition

Feel free to create as many workheets as you like – once you get defined you won’t need them any more.

Although the worksheet might help you stop putting the fat back on.

Step 3: Planning your Strength Training routine

While all the fitness programs are going to tell you that their system is the best, I can tell you for sure that they’re all overrated.

Here’s the truth:

  • You can get muscle definition through powerlifting.
  • You can get muscle definition through circuit training.
  • You can get muscle definition though bodybuilding training.
  • You can get muscle definition doing bodyweight lifting workouts.
  • You can get muscle definition through kettlebell training.

Do you know what all those workouts have in common?

They’re all based on strength training.

Strength training for muscle definition

Strength training is the key (in addition to combining it with a broad protein intake) to help you maintain your muscle while you define.

What kind of training should you do? Everything works. Remember that muscle definition is primarily a nutritional challenge.

Step 4: How much Cardio should I do?

Many people wonder whether cardio is necessary when working on muscle definition. 

To answer this, we need to understand that cardio will increase daily calorie expenditure. In other words, we’ll generate a greater deficit. So, is this good or bad? Well, it depends.

Some people adjust their calorie intake in such a way that they’re not “forced” to do cardio, and they define phenomenally.

Others do so if they add it into their routine.

But a large percentage of them end up “suffering” the consequences, in the sense of feeling quite tired.

How much Cardio should I do?

As we saw earlier, strength training should be the cornerstone of our muscle definition.

Performing cardio, at a low intensity (such as walking), is not at odds with your goal, but there is no need to “abuse” it either.

Related Entries

  • Training for Definition: visit this Link.
  • Why is Strength Training important for Fat Loss? We tell you here.
  • Cardio for Fat Loss:: yes or no?
Review Maximum Muscle Definition Guide

Overcoming the weight obstacle - 100%

Nutritional worksheet - 100%

Nutritional worksheet - 100%

Cardio - 100%


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About Melanie Ramos
Melanie Ramos
Melanie Ramos uses the HSN Blog to share the latest information and content, so that all those readers who want to learn.
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