If you’re ready to move on or improve your current strategy, you’re in the right place. Based on the most recent research, here are 7 important tips to help your definition part go well:
1. Find the Sweet Spot for Caloric Deficit:
A caloric shortfall means that you need to eat fewer calories than you burn to lose fat. But be careful of big cuts! If the caloric imbalance is too large, it can backfire by causing you to lose muscle mass and disrupt your hormones, which may slow down your metabolism over time.
In moderation, a loss of about 20% of your maintenance calories is usually the best and most long-lasting way to lose fat without giving up muscle.
2. Protein, Your Best Ally:
When you’re low on carbs, your muscles need a shield to protect them. Many studies have shown that getting enough protein while cutting calories is important for keeping muscle development.
Aim to eat between 0.7 and 1 gram of protein for every pound of body weight every day. If you are a strength player, a slightly higher range might even help you. Every meal should have good sources of energy!
3. Train Hard to Stay Strong:
During the development phase, you have to do strength training. It’s the strongest message you can send to your body to keep muscle development. Within your limits, try to keep up or even slightly increase the number of sets and reps you do.
Change how hard you work out so you don’t hurt yourself or overtrain, but don’t be afraid to push your muscles. To keep that lean body, every rep counts!
4. Strategic Cardio, Not Excessive:
Cardiovascular exercise, like running, swimming, riding, and HIIT, can help you burn fat faster and use up more energy. But doing too much exercise can slow your healing and even hurt your muscle mass.
Find a good balance: do two to three moderate-intensity exercise sessions or one to two well-planned high-intensity sessions per week to burn the most fat without sacrificing muscle gains.
5. Healthy Fats: Small Amounts, Big Benefits
Proteins and carbs get a lot of attention, but good fats are just as important. They are very important for making hormones and absorbing vitamins that dissolve in fat.
At least 20 to 25 percent of your daily calories should come from healthy fats, like nuts, avocado, olive oil, and fatty food that is high in omega-3s.
6. Smart Carbs: Fuel for Your Workouts
People often cut back on carbs in definition, but they don’t have to be eliminated entirely. They are still important because they give you the energy you need for hard workouts.
The key is to plan ahead: eat more carbs on days when you’re working hard and fewer on days when you’re resting. This will help you perform better without stopping you from losing fat.
7. Quality Over Quantity (Empty):
Focus on eating things that have been treated as little as possible. Fruits, veggies, legumes, whole grains, lean meats, and nuts will give you more nutrients and make it easier to control your hunger.
Stay away from highly processed foods, which have been linked to hormonal changes and not sticking to your diet as well. Give your body the best food!
