Summer is on the horizon, and it's time to relax in the sun. It's time for beach days, barbecues, and pool parties, and for any serious weightlifter, these activities also mean one thing: it's time to take off the shirts and show off the strong physique like the rock they worked on all year. No one wants to walk around with a flabby, flabby body, and for the next month or two, all those serious lifters are going to go into "bodybuilding" mode.
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muscle, muscle building, bodybuilding, fitness, health, bodybuilding, weightlifting
Summer is on the horizon, and it's time to relax in the sun. It's time for beach days, barbecues, and pool parties, and for any serious weightlifter, these activities also mean one thing: it's time to take off the shirts and show off the strong physique like the rock they worked on all year. No one wants to walk around with a flabby, flabby body, and for the next month or two, all those serious lifters are going to go into "bodybuilding" mode.
How do they usually go about it?
They lighten the weights and do more repetitions.
This has always been a widely accepted method of "cutting down" and if you ask most trainers in gyms they will tell you that "heavy weights build muscles and light weights define them."
Do you want to know the reality behind the "light weights and high repetitions" method to achieve a muscular and defined physique?
This is completely, utterly and completely FALSE.
She couldn't be further from the truth. In fact, this way of training has no logical basis and whoever came up with this completely ridiculous way of thinking has wasted the time of the vast majority of weightlifters and prevented them from progressing in the gym. .
Let me clarify this once and for all: you CANNOT do a one-time discount. In other words, it's physically impossible to target fat loss from a specific area of your body. Doing bench presses with light resistance and a high number of repetitions won't magically burn your chest fat and make it look harder and more defined.
Every time you wrap your hands around a barbell, dumbbell, or cable, your goal is to stimulate as much muscle growth as possible. There are no special, secret weightlifting exercises that will “define” your muscles or make them “muscular.”
Training with weights builds muscle mass, period.
So how do you “define” a muscle?
The only way to "define" a muscle is to reduce your body fat percentage to make your muscles more visible. Reducing body fat can be achieved in two ways:
1) Change your diet.
You should reduce your overall calorie intake to around 15 times your body weight and focus on eating smaller meals more frequently throughout the day. This will allow your metabolism to stay naturally high at all times and keep your body in a constant state of fat burning. Limit your intake of saturated fats and simple sugars, and favor lean protein sources and low-glycemic carbohydrates. It is also very important to keep your water intake high at around 0.6 ounces per pound of body weight.
2) Perform proper cardio workouts.
Ditch the traditional method of doing moderate-intensity cardio in 30-45 minute increments. If you want to maximize your body's ability to burn fat and minimize the muscle loss that inevitably accompanies a fat-burning cycle, focus on shorter cardio workouts, performed at a high intensity level. This type of training will boost your resting metabolism and allow you to burn maximum fat even at rest. I recommend 3 to 5 high-intensity cardio sessions per week, spaced at least 8 hours apart from your strength training sessions.
That's all there is to it. Take the notion of "light weight and high reps" and throw it out the window, down the street and around the corner. Following this wrong method will only cause you to lose muscle mass and strength, and will not help you burn fat or define your physique.
All you need to do to mold those rock-solid muscles for summer is:
1) Train with heavy weights and low repetitions to build maximum muscle mass.
2) Change your diet and implement cardio sessions to shed body fat and create visibly harder, more defined muscles.
End of the story.
See you at the beach!
Read also:
The secrets to having a muscular body with bodybuilding
Bodybuilding tips and tricks for beginners
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