If you want to gain muscle definition, the first thing you should do is reduce your body fat percentage. In men, a percentage of 10% to 12% is adequate and in women, 13% to 15%. Losing body fat is important if you want your muscles to show.

To achieve this, you must have a caloric deficit and consume natural foods, with a low glycemic index. Do not eat simple carbohydrates and avoid highly processed foods.

At the same time, perform cardiovascular exercises five days a week, preferably high intensity interval training (two or three of the five days) and three days a week resistance training (also known as weight training).

Begin your training with compound exercises where you work several muscle groups before isolating a certain muscle. Some examples of compound exercises are: deadlifts, pull ups, squats, etc. More important than the number of repetitions or the weight, is the way in which you perform these exercises. It has to be a controlled movement and only carry as much weight as you can. One tip that experts recommend is to keep the “time under tension” as long as possible. When you perform the movement that activates the muscle, the concentric phase , the muscle acts to counteract the force of gravity and also inertia. Muscle fibers contract. One way to “sabotage” the exercise is to use inertia (the property of matter that makes a moving object keep its motion). Time under tension is simply the time your muscle fibers are contracted. Muscle building professionals know this time is a key factor in a successful workout. What you are doing by maximizing time under tension is depleting the energy in the muscle fibers.

Remember, muscles will grow and increase, but they can only be seen if you reduce your body fat percentage.


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