As a good bodybuilding fan, your goal is to get as much muscle as possible, but you also need to keep your body fat level low. You don’t want to see yourself as an obese person, even though much of your size is muscle. If your hard-earned muscles are under a thick layer of fat, you won’t have many fans or look good in a swimsuit. As expected, what you eat will be essential when it comes to how you will look. A dietToo generous will give you a very rounded and out of shape, although your muscles bulge under it. Conversely, a too demanding diet can end up diluting part of your muscle mass. The ideal is to find balance. Here are five tips to keep your muscle and gain definition as summer approaches.
1) Keep training:
It may seem like a no-brainer, but many athletes lower their training pace when they are in the definition phase. It’s a mistake. While you may have to give up some weight, if you stop training hard the message that you are sending to your brain (and that your brain is sending to your muscles) is: I don’t need them. You must keep your metabolism accelerated and continue doing multi-joint or compound exercises. Remember that the more muscle you have, the more calories your metabolism will burn. One of the best calorie burners is muscle.
2) Don’t try to remedy a bad diet with cardiovascular exercise:
That method has never worked. The cardiovascular exercise is very useful when defined, but does not replace a planned and reasonable diet. At the same time, excessive cardiovascular exercise is negative for a person who aims to obtain muscle mass. As a general rule, during the muscle growth phase, it is advisable to perform cardio sessions of about forty minutes three times a week. In the definition stage, you can increase to about forty minutes a day, always after weight training, when the glycogen stores have been emptied and the energy for cardiovascular exercise is taken directly from the adipose tissue.
3) Eat protein:
Metaphorically speaking, muscle is exercise with weights plus protein consumed added to your body. Proteins are necessary to build hormones that help build muscle, like testosterone and growth hormone. These two hormones are related to the burning of fat or the conversion of food into energy. Proteins also produce a feeling of satiety, so after a protein-packed meal you will have fewer temptations to sweets and chocolates. You’ll find protein in lean cuts of red meat, fish, lean white meat, soy, milk, and legumes, in addition to the protein powder that is sold in bodybuilding stores.
4) Balance carbohydrates:
At the definition stage, it is correct to reduce carbohydrate intake, but not to alarming levels; remember that you need energy for the rest of the day, not just to go to the gym. In addition, you must also learn to eat portions of low glycemic carbohydrates: if we assign sugar a glycemic index of 100 and we say that a food has a glycemic index of 60, we are affirming that this food is digested by 60 per 100% of the time pure sugar does, which reveals a moderately low glycemic index. High glycemic index foods (derived from white flours) provide high energy levels for a very short time, making them only usable for a bodybuilder immediately after training, when glycogen stores are very low.
5) Eat many times a day:
To keep your metabolism active, it is better to eat six or seven times a day than to binge eat two or three times. Don’t forget to start your day with a good breakfast and don’t spend more than three hours without eating some protein.