It is a scientific bodybuilding method that we usually do after the bulk period to define our definition muscles. The definition period, on the other hand, is the process of revealing the muscles, in which fat burning is fast. Our goal in this period is to achieve a more fit image by giving a calorie deficit with a low-calorie diet. The goal is, of course, to have the abdominal muscles prominent in front of the mirror. However, the fat burning period is not as easy as it seems! With regular cardio and frequent weight training definition We have to act in accordance with the rules of the period. Patience is the magic word for burning fat and shredding muscle!
How should the nutrition be in the definition period?
Nutrition is a very important issue in definition so that your body does not lose muscle while burning fat. During the fat burning period, your eating habits should be aimed at giving calories. In bulk, we eat more and take in more carbohydrates to grow our muscles. In the period of clarifying the muscles by burning fat, on the contrary, we aim to burn fat by giving a calorie deficit and limit carbohydrate intake. During this period, we limit the consumption of simple sugar and complex carbohydrates. However, in this way, we can achieve an increase in the rate of fat burning. For this reason, when we say muscle shredding and fat burning, the first thing that should come to mind is that we should pay attention to the calories, sugar ratio and carbohydrate amount of the foods we eat.
Definition Nutrition Program
If the nutrition program in the definition varies depending on the weight, fat ratio and muscle ratio of the person, let's make an example expression. First, the person's daily calorie needs should be calculated. For example, if your daily calorie requirement is 2.500, you should reduce it to 2000 calories when you start the burning period. In case of more calorie loss, involuntary muscle loss may occur in your body. Therefore, you should be careful not to lose muscle while burning fat. You should adjust the nutritional macros in a balanced way and throw carbohydrates into the background.
It is not the right aim to focus only on protein-focused foods in the nutrition program. Therefore, depending on your weight, you should determine the grammage of protein you need to take daily. In the muscle breakdown and fat burning period, the macro ranking can be 35% protein, 45% fat and 20% carbohydrate. Foods containing healthy fat should have the lowest weight. After heavy training, it is important to maintain the muscle ratio of the body by eating well and burning fat at the same time, and not to lose muscle. Paying attention to vitamins and minerals at this time is necessary for fat burning in your body. (See: The best vitamins for muscle growth) In this process, more calories should be burned than the calories taken into the body at all times. Avoiding high-calorie foods, and especially vegetables and protein-containing foods at this stage. you should head.
Defination Period Training Program
During the hoarding period, you can choose low-weight training with a short rest period and more repetitions. In addition, to keep the definition process shorter, you should definitely choose interval cardio after weight training. You can also engage in different sports activities besides weight training and bodybuilding to break down the muscles. For example, cardiovascular exercises such as swimming, running, jumping rope, cycling. For rapid edema removal and fat loss HIIT cardio You can be sure that it will get you the result you want in a short time. In addition, you can determine the duration and type of training that is most suitable for you with the help of a personal trainer (PT).
Who can start the definition period?
It is a method that amateurs who are new to sports should not apply. Doing heavy training without having a certain muscle ratio and losing weight quickly affects the person negatively at this stage. However, those who use the calorie deficit method in the nutrition program can enter the definition process when they reach a certain muscle volume.
Patience and determination are the most important qualities that experienced athletes need to make an advanced definition program. In addition, in addition to intense sports activities, athletes who do not comply with the nutrition rule may become exhausted and suffer more fatigue. In order to lose weight in a healthy way and to develop a body, the definition process steps need to be done correctly. At this stage, meeting with expert dietitians and sports trainers will help the process to be more enjoyable and healthy.