Muscle Building, Light Weight And High Reps…Never Again
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Well, you’ve been training really hard, for the past months you have spend a lot of time in the gym. And, actually, it worked, but maybe not in the way you’ll prefer. Now, you are huge, that’s a fact, but you are not the big mass of muscle you wanted to be. You have now in your body some excess of body fat.
And, ok, you are huge, but you don’t exactly look like stone. What you got is just a big, soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. That answer is quite simple. It doesn’t involve any type of exercise or any fancy supplement. The only reason your muscles don’t show through is because your body fat is too high.
It has been widely accepted that if you light up the weight and perform higher reps you’ll get muscle definition. There are still a lot of trainersin the gym that will confirm that. They’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. If someone told you that, and you tried to get ripped in that way, you now know something…that’s not true.
It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. In other words, no excersice will magically burn fat off of your chest or cause it to appear more defined.
Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. Training with weights builds muscle mass, end of story.
How is it possible then to achieve a nice, large, hard muscle? Muscle definition only involves your actual diet and body fat percentage. If you low down your body fat percentage you’ll make your muscles more visible. You can reduce your body fat in two ways:
1) Modify your diet. You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.
2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.
So, that’s all you have to do. “Light weight and higher reps”, leave that in the past, follow these simple steps and i guarantee that you’ll see the definition that you are looking for.
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