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Muscle definition diet Get your goal now!

by Georgia Ede
Published: Last Updated on

Muscle definition, the tuning of your body

The so-called “fitness culture” has been sweeping for years when it comes to nutrition, and more specifically in sports nutrition . Accompanying the exercise of a healthy diet that adapts to the physical activity we do is ideal to achieve better results.

We will achieve better training , greater resistance and more strength if we combine exercise with a diet adapted to the nutritional needs of the organism in an individualized way.

Whether we want to lose weight , or if we want to define our muscles , this type of diet will be of great help. Therefore, be attentive to all the information that we offer below on how to make a muscle definition diet correctly, without falling into the topics of sports nutrition, and without abusing nutritional supplements.

A healthy diet, combined with intense exercise, will help you achieve your goal.

Lose weight with a muscle definition diet?

The diets muscle definition will allow you to lose weight, but not only that. Below we explain different uses of this type of diet, always combined with the practice of regular physical exercise.
Lose weight and reduce body volume as well as maximize muscle definition as long as you exercise.

These diets are used as an initial shock for those who have excess fat accumulated in adipose tissue, as well as a quick diet to adjust the weight for different competitions of any sport. It is also used as a maintenance diet for those who practice regular physical exercise or bodybuilding.

What you should know is that when we talk about muscle definition, we do it referring to a final set-up and not as the initial step of weight loss.

Obviously with this diet you lose weight of fat origin , that is to say; of accumulated fat but we are not referring to the fat that anyone can have accumulated, but to the little fat that an athlete has left in the final stretch of weight loss; that is to say, the most difficult fat to lose, which is why it is a very effective diet and achieves great results. After a period of about eight weeks we can see the desired results.

What do muscle definition diets aim for?

  • Keep the metabolic rate high , that is, keep the metabolism accelerated.
  • Empty glycogen stores to use that fat, and induce the body to consume the last stores of fat.
  • Maintain muscle mass , that is, weight loss does not decrease muscle mass.
  • Define and tone muscle mass .

How should I eat to define my muscles?

Without a doubt, diet is of vital importance when we want to achieve muscle definition. As we have explained previously, we must be able to empty the glycogen reserves to induce our body to use the energy of the fat deposits that are more difficult to burn, for this we will take care of our diet and combine it with intense exercise.

What happens in these cases is that when we want to train intensely, we cannot stop providing energy to our body, so we must correctly choose the macronutrients that we offer our body to be able to continue with the workouts, maintain and define the muscles. and to be able to gradually empty the glycogen stores of our muscles.

To do this, we must take into account 3 main rules in sports nutrition:

  1. Reduce carbohydrates progressively .
  2. Keep the fats in their proper measure .
  3. Define your muscles with proteins .

Below we explain in detail how to do this correctly in your diet, and how you should combine it with exercise.

The fact of reducing carbohydrates seems simple, just eliminate them from the diet, and that’s it. But this measure can work in the short term, but not in the medium or long term since our body would be unable to achieve adequate performance without a contribution of hydrates.

For this reason, we never recommend eliminating carbohydrates from the diet , but it is preferable to reduce them little by little, always maintaining minimum amounts that meet the needs of our body.

What happens if I don’t add carbohydrates to my body? Well, very simple, when the body does not have carbohydrates it begins to burn fat from the reserves for energy. Perfect, you think. It could be, but our body is perfectly designed to protect itself, when the body does not have carbohydrates all the alarms go off, and a state called ketosis occurs , which we have talked about in depth in the ketogenic diet if you want more information.

In this state our body releases ketone bodies to burn fat to obtain energy for its metabolic development, this will cause headaches, acetone in the urine, fatigue, vision problems, halitosis (bad breath), among other annoyances; For this reason it is not a good solution not to provide carbohydrates to our body, because it will not perform correctly and less if we need to exercise.

If this process is prolonged, the body will activate a mechanism to reduce its metabolic activity to consume less energy and with this we will be able to burn fewer calories at rest and a slowed metabolism.

If you still do not know the importance of metabolism in the diet, you can find out at this link.

After this explanation, the recommendation is very clear, we can reduce the intake of carbohydrates progressively and listening to our body through the sensations.

You must reduce carbohydrates for the afternoon, that is, eat carbohydrates during the day to be able to train correctly and then stop eating or reduce your intake to the maximum during the afternoon and at night.

Keep the fat in its proper measure , this is the second rule, although not less important. In this case, it is important to reduce the consumption of saturated fatty acids (pastries, flat bread, sweets, etc.) and we must increase the consumption of polyunsaturated fatty acids, they are what we call “good fats”, if you still do not know how to distinguish between good fats And the bad news, we leave you a post in which you have all the information about the types of fats ; you can not lose this.

The body needs a supply of healthy fats to be able to burn accumulated fat, so we must ensure this contribution by consuming healthy fats, preferably of plant origin, since they provide us with much fewer calories and are healthier.

Define with proteins , this is the last rule, but we must clarify about it. Proteins are responsible for building muscle, but if they do not have carbohydrates, they cannot perform their functions correctly, so we must bear in mind that the right combination is the key. On the other hand, there are those who increase the consumption of proteins in an excessive way to define the muscle or increase it and this is not advisable.

We recommend that you do not abuse animal protein , that you can use all the benefits of animal protein, here we offer you all the information on the best vegetable proteins .

We will have to take a normal amount of proteins since our organism, if it consumes them in excess, will store them in the form of glucose or fat.

For this reason, there is no scientific evidence that a high consumption of protein can lose weight, or increase muscle mass or define it ; This occurs as a consequence of downplaying other macronutrients such as carbohydrates and increasing protein. But it is not advisable to increase them drastically or exaggeratedly, because they will not work more or faster.

Nutritional recommendations to build muscle

Being clear about the guidelines that we have given, we must take into account some nutritional recommendations to carry out the muscle definition diet.

In the first place, carbohydrates cannot be kept at low levels for more than four weeks, since our body gets used to this low contribution and what it does is adapt to it by reducing its metabolic activity as we have explained previously, so If we want to extend this diet for more than 4 weeks, we must progressively increase the intake of carbohydrates and also inform ourselves about how to accelerate the metabolism.

In this link we leave you a little more information about the supermetabolism  diet or the accelerated metabolism diet .

On the other hand, it is very important to keep glucose levels stable, so that neither glucose peaks nor insulin peaks occur. This way we will get our body to work at a normal pace, without overexertion. In addition, by maintaining these normalized levels, we will achieve a state of continuous satiety, that is, we will avoid hunger attacks.

It is convenient for this to distribute the meals in small portions, distributed throughout the day. To do this, you can choose to consume foods with a low glycemic index, because they provide us with fewer calories and keep these levels in order.

Here we offer you a list of foods and their glycemic index , so that you have it even easier.

You can find more information about what to eat before, during and after training  in this article on sports nutrition . Here we offer you a series of tips to increase your performance during exercise.

You can also choose to consume supplements such as raspberry ketone , which accelerates metabolism and burns fat  quickly due to its thermogenic action, which can help you deplete glycogen stores.

Orientative menu for muscle definition 2000 calories

  • Breakfast:  200 ml of liquid yogurt with two pieces of fruit, 30 grams of flaked oatmeal. You can take a whey protein supplement (20 gr).
  • Lunch: 1 cereal bar and a piece of fruit. (10 gr whey protein, if you wish).
  • Lunch:  200 grams of brown rice, 150 grams of grilled chicken, salad and a yogurt.
  • Snack:  A turkey sandwich and a banana.
  • Dinner: 150 grams of pasta (you can choose lentil pasta), with 150 grams of grilled fish and sauteed vegetables. A yogurt.

After training you can use nutritional supplements with carbohydrates, and before going to sleep we can use BCAAs or glutamine, if we wish. After a week with this pattern, we can gradually reduce the amounts contributed.

It may interest you, how to choose the protein shake that best suits me? Or a similar diet for a correct sports training, the so-called fitness diet .

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