Most fitness athletes have already had the experience that it is not so easy to achieve a properly defined body, because this process requires, in addition to the intelligent planning of the macronutrient supply and the varied design of training above all one - discipline. To help you do that, we've put together a list of 40 tips to help you tweak your definition.
Tip 1 - Eat more protein
Consuming a sufficient amount of protein is the key to success because, in addition to carbohydrates, it not only saturates longer, but also helps you maintain muscle mass in the context of calorie reduction.
Tip 2 - Eat protein regularly
It's not absolutely necessary to have a protein-rich snack every three hours, but in the course of your diet, you will especially benefit from the filling effect, so you do not run the risk of losing your cravings. In addition, the regular intake of protein supports the optimization of protein synthesis.
Tip 3 - Make friends with green-leaved vegetables
Green leafy vegetables have the distinct advantage that they not only have many important micronutrients, but also consists largely of water and contains little calories, which is why green vegetables are ideal as a side dish. A positive side effect is the fact that the antioxidants it contains can help lower your cholesterol levels and reduce the risk of cancer. Try to include lots of green vegetables in your diet.
Tip 4 - Consume starchy foods after exercise
Although foods with a low glycemic index make up the bulk of your daily carbohydrate intake, you should not miss starchy foods such as potatoes during the definition. However, you should consume these increasingly after training, so that your glycogen stores can be recharged as quickly as possible.
Tip 5 - Prefer bulky foods
To keep your feeling of hunger under control, you should increasingly use foods that are high in volume but low in calories. For example, this applies to many vegetables such as lettuce, broccoli and spinach.
Tip 6 - Drink more water
If you drink too little, your body's physical and mental performance will inevitably diminish, which is fatal, especially during the definition. You should therefore ensure that you drink about 1 liter per day per 20 kilograms of body weight. In addition, drinking cold water has a low thermal effect, which has a minimal positive effect on your energy consumption.
Tip 7 - Eat enough fat
In addition to proteins, fats are the only nutrients that are essential for your body, as it is needed for hormone production and vitamin transport, among other things. You should therefore be careful to consume no less than 0.8 grams of fat per kilogram of body weight and day. In this context, it should be mandatory that you focus on healthy sources of fat such as fish, seeds and nuts.
Tip 8 - Avoid unplanned snacks
In any case you should try to avoid unplanned snacks so as not to sabotage your target yourself. Only if you save the appropriate calorie number elsewhere, you can even allow something.
Tip 9 - Prepare your meals
In order to properly feed your calorie goal as well as your nutrient distribution, you should prepare meals for several days in advance if possible. So you go out of the way further unplanned snacks.
Tip 10 - Protein should be a big part of your diet
Make sure that your macronutrient distribution provides around 30 percent high quality protein every day. This point is of such importance that we love to mention it twice.
Tip 11 - Pay attention to product labels
It is absolutely necessary to read the labels of food carefully and not to pay attention exclusively to the macronutrients. Keep away from products that contain many artificial ingredients and whose actual sugar content is masked by clever formulations such as maltodextrin, fructose and glucose syrup.
Tip 12 - Eliminate foods that endanger your definition
So you do not even tempt yourself to sweeten the diet with chips, peanut flips and other goodies or salt, you should rather dispose of such food or give away as soon as possible.
Tip 13 - Ensure adequate BCAA supply
Your muscles are 35 percent branched-chain amino acids, so you should consume them in sufficient quantities. This can be achieved, for example, by special dietary supplements. Alternatively, the definition suggests the consumption of foods such as peanuts, chicken breast and wild salmon.
Tip 14 - ZMA before going to bed
A good night's sleep is especially important in the exhausting phase of definition. ZMA products, made up of zinc, magnesium and vitamin B6, can help improve your sleep quality, which has a positive effect on your definition.