GIVE FAT THE BOOT – LESS CARBS, MORE PROTEIN
Successful muscle definition is the result of three elements:
Building muscle, maintaining the newly built muscle and the right nutrition.
The key to muscle definition is actually the right diet. If you body fat percentage is too high, not even the best workout plan can help.
You need to burn body fat in combination with the right diet and additional endurance exercises.
1. INCREASE YOUR PROTEIN INTAKE
Proteins are essential for the cell structure and for muscle building. Depending on your requirements, you shout take in 1.8 – 2.3g of protein per kilogram of body weight for muscle definition.
Muscle definition summed up in one sentence: Proteins are essential to maintaining muscle mass, while at the same time reducing body fat.
Muscle definition means less body fat.
2. USE HIGH-QUALITY PROTEIN SOURCES
Use varying sources of protein to meet your requirements. The nutrition plan for muscle definition should be supplemented with low-fat, protein-rich foods like chicken, beef, fish, eggs and dairy products.
Create balanced meals by combining vegetables and protein.
3. REDUCE YOUR CARBOHYDRATE INTAKE
Carbohydrates may be the workout fuel for muscle definition, but only a moderate and reduced carbohydrate intake will allow you to stabilise your training level and burn body fat for better muscle definition.
Only when the carbohydrate stores are exhausted, does the body tap into the fat reserves for energy.
You can generally set a daily carbohydrate intake at 1 – 1.5g per kilogram of body weight.
4. USE GOOD FATS
Fat, carbohydrates and proteins are three of the micro nutrients that our body needs on a daily basis to maintain bodily processes.
While the body can produce carbohydrates on its own if needed, proteins and fats must be obtained from our food.
5. DON’T FORGET YOUR FRUIT AND VEG
Vitamins and fibre in the form of fruits and vegetables are an important part of a healthy nutrition plan. Fibre should be part of your diet, both before and after a workout.