Many confuse corpulence with definition. Defining muscles does not necessarily mean being corpulent, and when someone decides to get in shape, these goals can vary. If you want to shape your muscles and tone them, this article is for you.
In this article, we will discuss all the tips and advice that you can follow to know how to define muscle. The right diet, exercises and habits will be the keys to achieving the figure you want. Forget flaccidity and improve your condition with perseverance and determination. Let’s go!
Table Of Content
1. How to define the body
2. Diet to define muscles
3. routine to define muscles
4. front squats
5. Lizards
6. Bottoms or dips
7. abdominal sit ups
8. hollow rocks
9. dumbbell exercises
10. supine pull-ups
11. leg extensions
12. Dead weight
How to define the body
To know how to define muscle, you must take into consideration two basic factors: genetics and your daily habits. While many gain weight easily, many others find it very difficult. For this reason, you must make sure, first of all, that you eat properly according to the characteristics of your metabolism. If you consider it necessary, consult a nutritionist to create a food plan adapted to your body.
In this way, it will be easier to reach your ideal weight, with a percentage of body fat close to 10%, which is recommended by professional trainers.
Regardless of your genetics, if you’re wondering how to define your body, habits are the key. The diet, the hours of rest, the type of training and the perseverance play a fundamental role in getting the muscles to achieve the toning you want. It’s not always easy, but you’ll start to see results.
Next, we explain what foods to consume and the best routine to define muscles and burn fat. Thus, you will be able to make the most of your time at home and in the gym, so that your work routine does not affect your physical condition or your figure.
Diet to define muscles
A diet to define is always rich in foods with a high content of proteins and carbohydrates. To design a proper diet you must first consider your current weight and the weight you want to achieve. Then, your tastes also count, because the idea is that you enjoy your meals without restrictions that are impossible to maintain.
The most important thing in a diet to define muscles is the distribution of food. It is advisable to eat balanced portions in basic meals (breakfast, lunch and dinner), without neglecting mid-morning and afternoon snacks, since these may coincide with your hours of physical exercise.
Next, we show you a table with the best foods to define your body, as well as the best time to consume them:
breakfasts
To start the day it is necessary to eat foods rich in carbohydrates, as well as healthy fats. Whole-grain bread, oatmeal, milk, cheese, eggs, and whole-grain cereals are the best choices for the most important meal of the day.
With these foods, you can prepare breakfasts such as whole-grain toast with eggs, oatmeal or corn gruel, as well as eggs with bacon, ham and cheese sandwiches with orange juice, or a cup of whole-grain cereal with milk. This way you will have enough alternatives for the whole week.
Midmorning
At about 10 in the morning, it is advisable to have a good fruit smoothie. Protein shakes are your best option. You can try options like a low-fat yogurt shake with banana and egg white, an oatmeal shake with wheat germ and soy protein, or a chocolate shake with almonds.
In this article, we teach you how to prepare 6 homemade protein shakes to increase muscle mass.
Lunch
At lunch, foods rich in protein should be the protagonists of your diet to define muscles. Lean meats contain less saturated fat and up to 36% protein intake. Similarly, fish (mainly tuna and salmon) can provide you with about 30 g of protein per 100 g.
Shellfish are also an excellent source of protein, as are chicken and turkey breasts, and soybeans. You can alternate these foods with rice and pasta, as well as with soups and chicken and fish consommé. Grains such as lentils and chickpeas should not be missing either, incorporate them at least once a week to your lunches.
Afternoon snack
In mid-afternoon snacks you can eat fruit pieces (apple, pear, banana, peach), yogurt and dried fruit (rich in protein). You can also alternate with some snacks (a handful of almonds or peanuts will be enough) and natural fruit juices.
Dinner
To end the day you can end with something light, rich in fiber and protein. A chicken breast with tuna salad or a cup of whole grain cereal with milk will always be a good option for a healthy dinner. You can also try some oily fish and shellfish with rice, or a chicken consommé. Some baked potatoes (boiled or cooked) with turkey breast and vegetables can be another fantastic option.
Tips for a diet for muscle definition
Beyond these ideas for your diet, we leave you with some essential tips that will help you make better decisions when preparing your meals:
- Stay well hydrated throughout the day, consume around 2 liters of fluid.
- Avoid the consumption of fried foods and foods rich in trans fats.
- Avoid spending long periods of fasting during the day.
- Eat moderate portions and alternate foods throughout the week.
- Avoid eating carbohydrates at night.
Routine To Define Muscles
Physical exercise is the most fundamental part of defining the muscles. With a daily exercise routine you will see immediate results, because by working daily you will not only be able to shape your figure, you will also significantly improve your physical condition. This will reduce the risk of suffering from ailments and conditions in your vital organs.
Next, we show you a basic routine to define muscle. With these exercises you will say goodbye to flaccidity and you will be able to combat the sedentary lifestyle caused by excessive work in the office. Let’s get started!
Front Squats
Squats are ideal to start any physical exercise routine. With them you can work the entire lower body area, helping you to define the buttocks and legs.
- To perform this exercise correctly, you will need a weight or a kettlebell (kettlebell) that suits your physical condition.
- Spread your legs, so that your feet cover the width of your shoulders.
- Hold the dumbbell with both hands, facing your waist.
- Inhale and contract your abdomen. Then, stretch your arms out in front of you, bringing the kettlebell up to shoulder height.
- At the same time, slowly lower your torso (keep your back straight), bending your knees and bringing your buttocks back. Go down until your waist is below the level of your knees. Keep your heels on the ground to distribute your weight evenly and avoid injury to your knees.
- Slowly come up and return to the starting position.
- Complete 3 sets of 20 reps each.
Lizards
After warming up with the squats, a good push-up routine will be perfect to continue working on the lower and middle region, mainly the abdominals. With this exercise you will not only define your body, you will also improve your physical strength by working your core.
- Lie face down on a tarp or mat placed on the ground.
- Rest your elbows on the mat, spreading your arms to cover the width of your shoulders. Keep your hands on the canvas, fists clenched.
- Stretch your legs and place the balls of your feet on the mat.
- At all times the back must be kept completely straight.
- Squeeze your glutes and stretch your abs while in position to optimize the effect of the exercise.
- You must maintain the posture for 5 minutes. Inhale deeply through the nose and expel through the mouth, progressively, to avoid fatigue.
- Increase the intensity of the exercise by extending your elbows and resting your palms on the mat. Go down slowly without changing the position of your arms and keeping your back completely straight.
Bottoms or dips
If you are wondering how to define your muscles at home, without the help of machines or weights, dips or dips are your best option. With them, you can tone arms, legs and buttocks quickly and easily. You just have to follow these steps to perform the exercise correctly.
- Find a sturdy bench or chair that supports your body weight.
- Stand up straight, with the bench behind you. Support the palms of your hands on the bench and bend your knees, simulating the movement you make when sitting down.
- Stretch your legs out in front of you and keep your heels flat on the floor.
- Slowly lower your torso and contract your buttocks so that your waist is below the level of the bench.
- Your buttocks should not touch the ground and you should keep your back straight at all times.
- Complete 3 sets of 15 reps each.
Abdominal sit-ups
The sit ups abdominals, classic in a crossfit routine, allow to tone the entire middle region of the body. If it is about defining muscle, with this abdominal variant you will tone the abdomen and waist at home with a high percentage of efficiency. Let’s see:
- Lie on your back on the floor, on a tarp or mat.
- Keep your back straight and bend your knees, keeping your feet flat on the mat.
- Bring your arms straight down, with your palms flat on the floor.
- Raise your torso slowly forward, without flexing your spine or shoulders.
- Bend your torso until the palms of your hands reach the level of your knees. Then return to the starting position.
- Complete 20 repetitions, gradually increasing the speed of the abdominal.
Hollow Rocks
The hollow rock is another crossfit muscle-building exercise. With it you will be able to tone not only the abdominals but also the buttocks, thighs and hips since with the movement you exert force in the entire lower-middle area of the body.
- Lie on your back on a tarp or mat placed on the ground.
- Keep your arms straight and stretch them up, above your head.
- Lean your torso slightly forward, without flexing your spine.
- Join your legs, cross your feet, and raise them slightly, so that the body is balanced on your buttocks, simulating a bowl.
- Rock on your buttocks and hips, making slight forward and reverse movements. On each backward movement, inhale through your nose and contract your abdomen. When you go in reverse, expel the air through your mouth and squeeze your thighs.
- Complete at least 15 repetitions. Rest 1 minute and do 2 more sets.
Dumbbell Exercises
To define the body, dumbbells or weights are a very helpful instrument. You just have to make sure you choose an appropriate weight for your body to see optimal results in a short time.
There are many exercises that you can do with them and here we explain, step by step, the best alternatives to quickly define muscles at home.
- Sit on the floor with your back straight and your legs crossed.
- Hold a dumbbell in each hand, then reach your arms up, keeping the dumbbells as high as your arms will allow them.
- Keep your arms up for 10 seconds. As she lowers them, she bends her elbows outward, straining her shoulders and chest.
- After completing 3 sets of 10 repetitions each, continue with the next variation.
- Place a long, sturdy bench in front of you and in a horizontal orientation.
- Rest your left knee on the bench and hold a dumbbell in your right hand.
- Rest your left hand on the bench and keep your back straight and your abdomen contracted.
- Raise your right arm up, holding the dumbbell, without taking your elbow off your torso.
- Raise and lower the dumbbell, completing 20 repetitions with each arm.
- Finally, lie on your back on the bench, with your back straight, and holding a dumbbell in each hand.
- Slightly open your legs and bend your knees. Keep your feet steady, flat on the ground.
- Slowly raise your arms, holding the dumbbells, and tilt them back, until they are fully stretched and the dumbbells are above your head.
- Hold the position for 5 seconds, then lower your arms back down, bringing the dumbbells to thigh level. Complete 10 repetitions.
Supine pull-ups
Pull-ups are great for toning your arms and back. With this variant you can increase the intensity of this classic exercise to define your body. This is how you should perform supine pull-ups:
- You will need a sturdy hanging bar to be able to perform the exercise. Make sure that the height of the bar is not too high for your height.
- Hold the bar with both hands, palms facing you.
- Spread your arms so that the grip of your hands covers the width of your pecs.
- Hang from the bar, keeping your back straight and your legs together. To improve balance, cross your feet.
- Raise your torso, approaching it towards the bar until your chin exceeds the height of it.
- Complete 3 sets of 10 repetitions. On each attempt, keep your elbows close to your chest.
leg extensions
To define the legs and waist, the ideal is to have a professional machine. Pay attention to the following instructions and you will be able to make the most of your time in the gym.
- You will need a professional machine to perform the exercise in the best way. If you want to do it at home, you can try a sturdy chair and a pair of dumbbells.
- Sit on a bench slightly leaning back, with your back and arms straight.
- Hold a dumbbell next to each of your feet.
- Raise your legs to the level of the seat of the chair, tensing your thighs. In turn, she contracts her abdomen and keep her hands clinging to the edges of the chair.
- Raise and lower your legs, with the dumbbells attached, until you complete 20 repetitions.
- Do 3 sets, gradually increasing the speed and weight of the lift.
Dead weight
Lastly, the barbell deadlift is great for defining muscle in your arms and shoulders. You just have to make sure that you have a good grip on the bar and that you choose a weight that is suitable for your physical resistance. It is also recommended to use gloves to improve grip and prevent the weight from slipping due to sweating of the hands.
- Stand tall, right in front of the bar.
- Bend your knees and squat down without bending your spine or head. Grab the bar with both hands.
- Open your arms to shoulder-width apart, inhale deeply through your nose, and bring the bar up to groin level.
- Stabilize the weight for 5 seconds, then arch your shoulders and back slightly to improve your balance. At all times, the weight of the body must fall on the heels, without bending the knees.
- Keep the bar fixed for 10 more seconds and then slowly lower it, returning to the starting position.
- Complete 3 sets of 10 reps each, taking 10-second breaks between each rep.
- Remember to take a breath through your nose and expel it through your mouth, as well as arch your shoulders and back when you have the bar at crotch height to avoid losing your balance.