Strategies for Increasing Muscle Definition

· 30th June 2018
Usually, those who want to improve muscle definiton have already done routines to bulk up. Increasing muscle definition is the next step so that they're more noticeable.

Some athletes want to increase their muscle mass for esthetic or competitive reasons. There are others however, who want a chiseled body. Increasing muscle definition is not easy and is not done in weeks. We will tell you everything you need to know to reach your goal.

There are a lot of misconceptions about increasing muscle definition. That is why we will explore some general recommendations to help you along the way. Of course, these tips can vary with every individual case, in terms of progress, objectives, and overall health.

The importance of food for increasing muscle definition

Eating a healthy and balanced diet is crucial to increasing muscle definition. Not doing so can negate all of the hard work you do at the gym. In this sense, it is important to follow a diet with the following characteristics:

  • Lots of protein: protein is indispensable for building muscles and their recovery.
  • Low carb: carbs provide energy; they are great for breakfast and before working out. Particularly the case for complex carbs like vegetables, legumes, and whole plant-based foods such as cereals and their derivatives.
  • Fat in moderation: you can eat fat, just do not go overboard. Certain types of fat are good for increasing muscle definition. They play a role in the body’s energy and absorption of vitamins, among other functions. Examples: coconut oil, flaxseed, and nuts.
woman holding board with protein sources

What is more, you should avoid high amounts of sugar and pay attention to how you cook your food. Baking, grilling, and steaming are the most effective methods to avoid adding more calories while cooking.

What routine can help with increasing muscle definition?

Definition workouts involve working your muscles until almost reaching total exhaustion. To do this, you have to do more repetitions with lighter weights, compared to other workouts.

Ideally, you should do between 15 and 25 repetitions per set with a moderate weight. In addition, circuits are very effective since they target various muscle groups practically all at once.

As for rests, they should be kept to a minimum, provided that they’re long enough to prevent muscle injuries. Each person should determine how long they should rest based upon other workouts they have performed.

Finally, it is absolutely crucial to make time for aerobic exerciseIt will allow you to burn body fat, which is the archenemy of muscle definition.

women step aerobics increasing muscle definition

To remove the layer of fat that covers muscle and prevent muscles from shining through, we recommend doing between 3 and 6 hours of aerobic exercise per week. Some do this on days when they do not weightlift; others do this immediately after going to the gym.

Many people do get bored with this kind of exercise. To prevent this from happening, make sure to switch things up with different options. Here are a few examples you can use:

  • Going out for a run
  • Swimming
  • Biking
  • Using an exercise bike, elliptical machine, treadmill, or the rowing machine
  • Spinning
  • Aerobics
  • Rowing machine for cardio
woman on rowing machine

Take care of your muscles

Once you have done all that, the next step is to avoid muscular catabolism. In other words, you have to avoid burning the muscle that you have gained. To do this, you will have to follow a couple of recommendations.

Firstly, eat well and consume the calories you need to prevent your body from converting muscle into energy.

Secondly, it is crucial that you do weight training exercises in the gym and rest sufficiently. Your muscles grow and transform while you sleep.

If you follow these instructions to increase muscle definition, you will get the results you want in no time. You will soon be able to show off your abs and a leaner body. What are you waiting for?