| Summer is just around the corner, and it is about time | | | | to "define" a muscle is by lowering body fat in order to |
| to sit back and relax in the sun. It is time to spend the | | | | make your muscles more visible. |
| day at the beach, barbecue and have a pool party, | | | | The reduction of body fat can be achieved in two |
| and for the average weightlifter this could mean only | | | | ways: |
| one thing: It's time to strip those shirts off and show off | | | | 1. Modification of your diet You should reduce your |
| those rock, hard bodies that they've been working | | | | total calorie intake to about 15x your body weight, |
| towards all winter long. Nobody wants to walk with an | | | | focusing on eating smaller meals more regularly during |
| out of shape body and for the next few months, | | | | the day. This will raise your metabolism at all times, and |
| these weightlifters workouts will kick into high gear. | | | | your body will constantly be burning fat. Avoid |
| So how do they go about this? Well, they lower up the | | | | saturated fats and simple sugars and concentrate on |
| weights and do higher reps. | | | | lean proteins and carbohydrates with low glycemic |
| This "cutting down" method has always been popular, | | | | index. It is also very important to keep water |
| ask any coach and they will say that "heavy muscles | | | | consumption at a high level of about 0.6 ounces per |
| will bulk you up, while lighter weights will define your | | | | pound of body weight. |
| muscles." | | | | 2. Do cardio workouts properly. Release the traditional |
| Want to know whats behind the "low weights and high | | | | method of moderate intensity cardio in the duration of |
| reps" method to obtaining a defined physique? It is | | | | 30-45 minutes. In order to maximize the fat burning off |
| absolutely completely false. It couldn't be further from | | | | your body and to minimize muscle loss, concentrate on |
| the truth. | | | | cardiovascular exercise in short sessions but at an high |
| In fact, there is no reasonable basis for this type of | | | | intensity level. This type of workouts will boost your |
| training, whoever dreamed of this radical way of | | | | metabolism and allow you to burn the most fat, even |
| thinking that has caused many athletes to waste their | | | | when at rest. My suggestion is to do 3 to 5 high |
| time in the gym. Let me clarify this for you: you can not | | | | intensity cardio workouts a week. And that's it. That's |
| spot reduce. In other words, it is impossible, to target | | | | all to it. |
| fat loss to a certain area of the body. | | | | Following this "low weight, high reps" method will make |
| Performing bench presses with low resistance and | | | | you lose strength and muscle mass and will not help |
| high repetitions will not magically burn fat in the chest or | | | | you burn fat or define your physique. |
| cause more definition. Each time you wrap your hands | | | | Here's what you need to do to get those rock hard |
| around a barbell, dumbbell or cable, your goal is to | | | | muscles for the summer: |
| promote the development of muscles as much as you | | | | 1. To build muscle mass you need to do heavy |
| can. There is no magical weightlifting exercises that will | | | | weights, low reps. |
| define your muscles, or send them to be more "ripped." | | | | 2. Make modifications to you diet and add cardio |
| Training with weights will build muscle mass, that's it. | | | | workouts to help get rid of body fat to develop harder |
| How do you define a muscle? The best and only way | | | | and more defined muscles. |