Training aimed at muscle definition (o cutting phase) has as its main objective the reduction of body fat mass, keeping as much as possible the degree of hypertrophy, allowing to highlight the muscularity of the subject.
The first fundamental thing to understand and remember is that there is no specific form for the definition phase! In fact the success of this phase depends mainly on the calorie deficit.
The calories consumed in the diet must be lower than those spent by the body!
Index
Training in the definition phase has two functions ...
- Preserve the lean mass, despite the caloric deficit
- Increase caloric expenditure, ensuring that it is not only due to the diet
So it is true that nutritional intake is the main parameter for muscle definition, but the caloric balance given by the energy introduced with food also depends on the energy spent with the metabolism and with movement! Training also allows you to preserve muscle mass.
But what is the right training for muscle definition?
The one best suited to the subject and circumstance!
People tolerate food restrictions, high intensity tables and high volume of aerobic activity very differently. The winning strategy consists of find the right compromise, monitoring progress and putting their feelings and perceptions first.
An example of this is EDT training (Escalating Density Training), a training with overloads that aims at increasing density, in which the work done is pushed to the limit within precise time limits.
This method includes:
- 2 or 3 exercises that alternate with each other without pauses;
- We rest as little as possible;
- Loads range from 65 to 70% of your ceiling;
- We start with 6 repetitions and as we get tired we get to 2;
- Better to select exercises with muscle groups that are distant from each other.
Let's look at other useful and valuable tips for the definition phase
Insert a part of aerobic training (cardio) into the weight training routine; the best solution is to do aerobic training in the morning and anaerobic in the afternoon
Circuit training: sessions that include a part of aerobic training and part of anaerobic training
In anaerobic exercises, give priority to multiarticular exercises, without neglecting isolation exercises for deficient muscle districts
Do not neglect exercises to strengthen the legs, because they allow an increase in hormone secretion and an increase in metabolism induced by the accumulation of muscle mass
Vary the card with more frequency compared to the mass phase, in order to shock the body and promote weight loss
Don't neglect the importance of recovery and rest! If you are going through a period of chronic fatigue, better take a week or two off to recharge.