This guide will show you the most important basics, principles and methods for Definition, Muscle building and Fat burning.
How do I eat properly and what do I have to consider? How do I build my training plan? systematically from the beginning? What role does weight training and cardio training play? Contributors and tips on each of these topics sure everyone knows. In this ultimate guide to definition, muscle building and fat burning, we present the whole thing in a big context.
- Clear definition of the goals for muscle building
"When we lost sight of the goal, we redoubled our efforts," which seems to be the attitude of those who train without plan but all the more doggedly. Before you with the Start training, think about what you want and can do. Set clear and realistic goals against the background of your training experience, your current state of training, and your weight. Realism is announced. In general, the Fat loss faster results possible than building a stately muscle package. However, those who lose too much weight in a fat loss phase often do so at the expense of their muscle mass. Losing weight fast does not just mean burning fat but also muscle. This leads to a lower basal metabolic rate and poses the danger of packing too much weight in undisciplined food. When planning your goals, keep an eye out for your individual goals as well Metabolic type. We distinguish three cases here. The ectomorph athlete is naturally lanky and slim. He struggles with muscle building and weight loss is almost 100% associated with muscle loss. He needs almost no cardio, but with him a high-intensity strength training, which sets permanent growth stimuli for the muscles. Since he barely increases when eating, the ectomorph must dose the meals beyond his hunger sensation. The mesomorphic bodybuilder with an athletic figure, on the other hand, quickly gains muscle mass and loses body fat very quickly. The endomorphic athlete, on the other hand, gains body fat very easily. He has to calculate the food plan very accurately, but has the advantage of losing weight that he hardly loses muscle mass. During training, the endomorph needs urgently enough cardio units to fuel its fat burning. The training for Definition, Muscle building and Fat burning is therefore always a very individual matter. Muscle building always happens when a stress stimulus is set during exercise that causes the muscle to add more muscle fibers. For this to be done effectively, it requires the supply of appropriate muscle building materials from the outside. We are already at the point of nutrition. Nutrition for Definition, Muscle Building and Fat Burning Human essential nutrients are proteins, fats and carbohydrates. The total number of ingested food is expressed in calories. How many calories you need depends on your training condition and body type. The more muscle you have, the more energy you can burn and the more energy you need. An ectomorph athlete needs 16 to 18 times his / her bodyweight in daily caloric intake, while the mesomorphic is 14 to 17 times that in the endomorphic 12 to 15 times.
The role of proteins in burning fat and building muscle
Proteins are the building blocks of muscle cells and are important enzymes for metabolic processes. The better the muscle corset, the better the fat burning and the definition. Here is the calculation scheme for the amount of protein you need to eat daily:
- Ectomorphic metabolic type: 2 - 2.4 grams per kilo of body weight
- Mesomorphic metabolic type: 2.2 - 2.6 grams per kilo of body weight
- Endomorphic metabolic type: 2.2 - 2.8 grams per kilo of body weight
The role of fats in muscle building and definition
None without fats Fat burning. That sounds paradoxical, but it's easy to explain. Fats are important in the production of testosterone, the hormone, which plays a crucial role in muscle building. Because fatty acids build up cholesterol, which ultimately turns into testosterone. On the other hand, fat is very energy-rich. One gram of fat brings 9 calories. Any surplus in fat intake is turned into fat deposits. Therefore, it is important to calculate exactly the fat. Not too little so that the production of testosterone can work, but not too much so that no flab is formed. This is from Body type different from body type. Here are the corresponding tables:
Fat absorption of the ectomorph
- Up to 75 kilos of body weight: 45 - 50 grams of fat per day
- 75 to 100 kilos of body weight: 50 - 55 grams per day
- Over 100 kilos: 55 - 60 grams per day
Fat absorption of mesomorphs
- Up to 75 kilos: 40 - 45 grams
- Up to 100 kilos: 45 - 50 grams
- Over 100 kilos: 50 - 55 grams
Fat absorption of the endomorph
- Up to 75 kilos: 50 - 55 grams
- Up to 100 kilos: 55 - 60 grams
- Over 100 kilos: 60 - 65 grams
Carbohydrates for definition, muscle building and fat burning
Carbohydrates are the fuel of the muscle cell in addition to fats. Complex carbohydrates are broken down into sugar and finally into glucose. The fuel supply is formed by the glycogen stores in the liver and in the muscle cells. During strength training, the muscle cell needs ATP, which is generated from glucose or glycogen stores. So you need a sufficient number of carbohydrates, otherwise your body metabolizes proteins for energy. In other words, for your body to use the amino acids from the proteins to build muscle, it needs carbohydrates as fuel. In combination with insulin, carbohydrates have another important function. Carbohydrates provide insulin secretion. Insulin is the antagonist of cortisol, the hormone that puts your metabolism in a catabolic situation. The higher the cortisol level, the stronger the muscle breakdown. The more insulin, the less cortisol, the less muscle wastage. The result is insulin-induced muscle building and definition. In addition, carbohydrates play an important role in a fast metabolism. In order for hormones to be produced for fat burning, you need an adequate intake of carbohydrates. Sufficient carbohydrates in the body is a signal for a good nutritional status. Your body reacts with high energy expenditure. Fats burn in the fire of carbohydrates. Carbohydrates are also important for the definition. Because every gram of muscle glycogen binds 2.7 grams of water. That makes the muscle round and handsome. Low carb diets make the muscle appear thinner and flatter. How much carbohydrate do you need per day? You simply calculate that. Carbohydrates have a 4-fold energetic factor. That means 100 grams of pasta bring 400 calories. If you have a certain total calorie count, subtract from it the calories created by proteins and fats. Then you divide this rest by four.
How to make your diet plan concrete
For definition, a hefty muscle pack and optimal fat burning, you now know the essentials of your diet. We now look specifically at where you can get your carbs, proteins and fats from. In addition to fat loss and contribution to definition, health aspects also play a role. Important is the quality of your meals with regard to micronutrients, vitamins and trace elements, which are important for health and regeneration. For proteins, lean meat is the best choice. Other good sources of protein are:
- Chicken and turkey breast
- skimmed milk
- Lean cheese
- cottage cheese
- Greek yogurt
- Lean beef
- Eggs or egg-clear
- Whey protein
Healthy fats for definition, muscle building and fat burning When fat we distinguish between unsaturated, saturated and trans-fat differences. The latter are extremely unhealthy, so you should avoid them. Such fats can be found in frying products, margarine or other artificial fats and are often the result of excessive heating. Carbohydrate sources for definition, muscle building and fat burning Carbohydrates come in 2 forms. Long-chain carbohydrates are those that the body has to break down to gain glucose. These carbohydrates take longer to get into the bloodstream. Sugar, on the other hand, enters the blood more quickly and ensures a quick supply of energy. Fast carbohydrates cause the insulin level to shoot up. This is important for the timing. For example, a sweet protein shake after training makes sense because the insulin surge by the sugar avoids muscle breakdown and promotes protein intake. fruit and vegetables Many people who target the definition, muscle building and fat burning in the training plan avoid fruits and vegetables. That's wrong. On the one hand, fruits and vegetables contain valuable vitamins and trace elements, and on the other important fibers. As far as fruit is concerned, the effect of fructose is similar to that of short-chain fast sugar. Fructose enters the bloodstream quickly, delivering fast energy and the corresponding effects on insulin secretion.
The timing of the meal
As an athlete, this is daily Training is crucial. Then you turn off your diet. Your daily diet plan consists of breakfast, pre-workout meal, shake and post-workout meal, and bedtime pre-dinner meal.
The breakfast gives you the energy for the day and should quench your hunger for protein. So take a balanced mix of carbohydrates and proteins to you. The pre-workout meal will fill up your energy stores. The carbohydrates should enter the bloodstream so quickly that they are available to you during exercise. Protein intake helps to prevent proteins from being metabolized during exercise. The pre-workout meal is taken 90 minutes before the start of the workout. The post-workout shake is fast, high glycemic sugar and protein. Since every workout has a more catabolic effect, the harder it is, this shake should counteract the catabolic metabolism. This stimulates protein synthesis, leads to muscle growth, fat burning and a defined body. If the shake is a quick shot after training, the post-workout meal is stabilized for energy and protein intake. This is how you lay the foundations for your body to build muscle in the resting phase. The supper should provide enough nutrients for the period of sleep. For a healthy, regenerative sleep, you should allow at least 8 hours. Logically, your body can not eat during this time. Therefore, easily digestible proteins and carbohydrates are announced, which supply energy to your body during sleep.
Let us now turn to the training itself. Through training, you set the stimuli that are needed for muscle building and fat burning and the optimal definition.
Training for definition, muscle building and fat burning
As a bodybuilder, weight training is crucial. You should not neglect the cardio training, the training for heart and circulation. Cardio training stimulates fat burning. Again, it is the body type that gives you important guidelines. The endomorphic athlete needs cardio training compelling, while the ectomorphic can do without it. Cardio training comes in two variants, the short and intense HIIT training and longer lasting MISS training. HIIT training is an interval training that pushes you to the limits of endurance. The heart rate shoots in ranges of up to 90% of your maximum heart rate and leads to better oxygen intake. Better oxygen intake stimulates metabolism and fat burning and provides an attractive definition. Since the training is short, you can plan it ideally in your training. The MISS training is less intense and runs in the so-called fat burning mode. For endurance athletes, this is the basic training in winter. For you it is just healthy and helps you to reduce metabolic waste by active regeneration. It is the ideal workout for the rest day.
Strength training for muscle building and definition
Building muscle is the focus of strength training. The activity during training is extremely stressful and actually has a catabolic effect. Muscle cells are burdened, even overloaded, the body needs energy that it gets from muscle mass. The ultimate in weight training is the appeal that is set. The muscle damage during exercise leads to a physical adaptation. The body replaces damaged material and there is an overreaction. If 2 muscle fibers are used up, 3 new ones are created during the regeneration. This principle is called supercompensation and represents the actual training effect. Not during exercise, but during rest and regeneration, the muscle grows. At rest, the strength grows or muscle building, definition and fat burning instead. Because with a larger muscle increases the basal metabolic rate, which accelerates the burning of fat.
For muscle building or definition and fat burning, there are important training principles:
- First, train the main, then the accessory or accessory muscles
- Set optimal stimuli, ie bring the muscle to local exhaustion
- For muscle building high weights and fewer repetitions are targeted
- The higher the number of repetitions, the more strength training resembles a cardio workout with a high level of power
- Exercise on the basis of so-called muscle loops, these are muscle groups that are functionally important for certain movements.
- Counteract imbalances by equally training the antagonists of your muscles
Overall, there are many ways to do the exercises for strength training. In doing so, you can think about specifically training specific muscles in isolation or adding more complex exercises to the program that address several muscle groups at once.
Conclusion for definition, muscle building and fat burning
Definition is the result of stately muscles and low body fat. Fat burning is caused by a calorie deficit in the diet, a high energy expenditure due to consistent buildup of muscle. The Diet is crucial, so we have devoted the nutritional focus to the diet. Pay attention to your body type and adapt your diet consistently to your genetic predisposition. Extreme diets should be avoided. When training yourself, you should pay attention to effective training stimuli and the timing with your meals properly.