How To Get Muscle Definition
Weight loss is not the only reason some of us workout and stay active. Some people just want to know how to get muscle definition. I would fall into this category. I don’t necessarily want to bulk up, so my goals are more geared towards maintaining muscle definition. If you are not looking to lose or gain weight and you want to tone up, follow these steps:
1. More Reps, Less Weight: When you are lifting weights, form is everything. This is especially true when you are trying to get muscle definition. Each movement must be precise in order to get the results you desire. For best results, take whatever weight you would normally use and lower it. To counter this, simply do more reps than you would normally do. For example: When doing bicep curls, if you normally do 12 reps with 25 lb dumbbells, you would change it to 20 reps with 15 lb dumbbells (or something close). This will give you those “cuts” and definition that you are looking for. Conversely, if you were trying to bulk up or build mass, you would lift more weight, but do less reps.
2. Plyometrics: By adding plyo to your routine, you will get the muscle definition that you are looking for. The constant cardio, jumping, and isolating of body groups will get you ripped in no time. It’s a great full body workout. I have added the plyometrics routines of Insanity and P90X to my regimen and it’s become one of my favorite workouts of the week.
3. Nutrition: If you follow my posts on a consistant basis then you already know what’s coming…muscles are defined in the kitchen as well as the weight room. Eating healthy is such a major roll in building muscle definition. Your body needs the proper nutrients in order to recover from workouts so that your muscles can heal and strengthen properly. If you are killing it in the weight room and cardio, but you are not seeing results, check your diet. It may be time for a tune up in that department. Eat clean (mostly organic and cut out the junk) and it will compliment your workouts.
Sometimes it not about losing a ton of weight or bulking up. You may just need to tone up and get some muscle definition. These 3 steps should yield results rather quickly depending on where you are currently. I hope this helps and keep pushing until you reach your goals!