If you want to be in the range of 8-10% body fat you need the best routine to define, but .. where to start? …
This is called a “cutting phase”, which requires a routine; What is the best routine to define ?… The answer that goes beyond training or diet, also depends on each objective, be it for competition or simply for aesthetics …
First of all, let’s talk about what you eat; Having a calorie deficit means that your ability to recover from training is not as good as during the “bulking phase”, but you must strive to provide signals to the body, in order to maintain the muscles gained.
The best routine to define occurs with volume workouts as high as you can recover.
High volumes of training help create a calorie deficit, although you can also include some form of cardio (using any strategy) to increase the calorie deficit.
Nutritional Basics
When you work below your calorie baseline, the macronutrients become more important and you have to be as exact as possible with the amounts.
- First you have to increase your protein: do it from various food sources, as well as proteins of high biological value, including whey protein (or if you are intolerant of other proteins), always putting in your mind something clear, “you must maintain an environment as anabolic as possible” to maintain your muscles.
- You should also maintain a balanced level of carbohydrates that provide you with the necessary energy for your intense workouts; and, although you can regulate the proportion in reverse to fats, it is relevant not to overdo it when reducing carbohydrates … better cycle …
- Fats are important to maintain your hormonal levels, you can obtain them in a healthy way from nuts, avocados and vegetable oils, or add MCTs, which have their peculiarity to remove fats from the body, which will help you to have the best routine to define.
- Add fiber to your diet, which you can obtain by increasing the consumption of vegetables and fruits (which also add vitamins and minerals), as well as oats among other cereals. Not only will you feel full, taking your appetite out of your mind, but it will also keep your digestive system in good shape.
- Probiotics are relevant to strengthen not only your intestinal flora, but also your immune system in check.
- Finally, staying hydrated is very important in this phase, in which you must increase your water consumption, while controlling your appetite and regulating your body systems, including your muscles.
Anyway, how to go to the supermarket and how to combine your meals is a personal matter, but there are variables that go beyond what to eat or eat clean, but what to eat for.
Follow your diet by controlling your appetite
How to progress to define
First of all, do not sulk or want to do what you dream because you absolutely need to show that physique that you have neither on stage, nor on the beach, nor on social networks.
The best routine to define it is about losing 0.5 to 1% of body weight per week and, we are not talking about losing only weight, but also body fat but, when progress stops, reduce calories by 250-500 per day.
Take pictures of your progress weekly, recording your measurements, monitoring your body fat level, and use a scale to monitor your weight every day. That will give you an idea of where you are going, as we all lose fat in different places at different times.
- Use the scale.
- Pose and use the progress images.
- Take body composition measurements like skinfold readings.
- Take into account the criticism of your friends and not friends.
At all times, you can guide your adjustments so that your routine in the cutting phase is the best routine to define.
Roberto Castellano tells us in this video that you have to understand your body to do it; He refers to hormonal factors and how the caloric deficit comes into play, and he also talks about what happens to the body.
The goal is to keep adrenaline and dopamine high to be agile and more active to train hard.
You also need an effective plan to maintain fat loss and catch a carbohydrate loading / unloading rhythm.
The best routine to define eating
In this phase, the first thing you should do is increase your water consumption and this is fucking important, because in addition to hydrating you and your cells, it will help you control your appetite.
Now, you should start putting up with it, eating the same thing every day until you can cut your carbs in half and replace them with high-quality fats.
- If you normally eat 400 grams of carbohydrates per day it is 1600 calories.
- Now, you would need 800 of those calories from fat – that’s about 88 grams of fat you can get from eating eggs, oils like MCT, avocados, nuts, and obviously omega-3s.
Now, since you’re working below your calorie baseline, you should consistently hit it, even if it’s difficult for you in some instances.
At this time both motivation and sports nutrition come into play, because in addition to controlling cravings, you must also motivate yourself with nutrients or with your training partner.
In the best routine to define the macronutrients become more important and, remember this:
- When you’re adding bulk and eating more than you need, you have room to screw it up because you’re eating everything.
- But when you are in a definition process that does not go beyond two months, you do not have that margin of error and you must be exact.
Many will tell you to exercise more and eat less, but that doesn’t really work because then we’ll be undermined of fabulously defined bodies.
How to do it quickly?… then we invite you to see some tips that Rául Carrasco leaves us on stage…
In any case, if you do it in a dramatic way, keep in mind anti-catabolic supplementation and other things, which we will talk about next.
The best routine to define supplementing yourself
Before supplementing and following the best routine to define , you must make sure you eat clean, healthy and nutrient-rich foods.
But, you also require extra nutrients that must be consumed at the right time and this requires a plan, a specific plan.
When you’re committed to your diet, you’ll be ready for the last piece of the puzzle: “add supplements.”
- BCAAs: thanks to their multi-functions beyond preventing catabolism, they accelerate recovery and improve ATP production, promote cell volumization, prevent fatigue by blocking the entry of fatigue-inducing tryptophan into the brain, increase protein synthesis, immune function and digestive health which can lead to better assimilation and absorption of protein, as well as raising growth hormone levels.
- Glutamine: it is 50% in post-training and as it serves as cellular fuel for the immune system, it is inevitable that you need it, both to minimize the breakdown of muscle tissue and improve protein metabolism … in addition to its effect A tampon is used to neutralize the acidosis generated in the muscles during intense training …
- Thermogenic: They are literally fat burners, however you have to understand that there are two ways they work. On the one hand, they help stubborn cells to open up and allow fat to enter the bloodstream to be used for energy, plus it helps raise internal temperature, causing the body to burn more calories at the end of the day.
Finally, do not forget to take specific oils such as medium chain oils (MCT), CLA and a stimulator of good mood that reduces irritability.
Obviously vitamins and minerals must be present, as well as electrolytes that are lost to sweat, as well as natural infusions.
The best routine to define training
In relation to training it is clear that everyone should use a higher volume by increasing repetitions and not because higher repetitions “chisel” the muscle or any invention that they tell you about it.
More activity equals more calories burned, so the more repetitions you do, the more calories you burn.
For the most part, athletes enjoy lifting weights more than cardio, cross training, and any other type of training that encourages fat burning.
Remember, that before planning your workouts the best routine to define requires your understanding of what you have to do.
- One point is to start with 15-20 sets for the largest muscle groups
- Follow with 10-15 for smaller muscle groups.
- I usually go with 8-12 (or more) reps.
THE GOAL IS NOT TO LOSE MUSCLES … let’s face it: you’re not going to gain any muscle while cutting … and, if you claim you can, then you’re selling an e-book or following a guru who didn’t even go up to a stage …
If you need to know more and want to share with us your way of training, we remember one of the most popular articles that includes “how to train” to define.
Have you got to define to compete?
