Do you try hard to play sports often but don’t get the body you want? That’s because you’re not eating properly. You can perform a perfect exercise routine, but if you don’t get the nutrition you need, you won’t get the figure you want with the muscle definition you expect.
First of all, let’s explain what the objective of a muscle definition diet is: to reduce body fat and help increase the muscle mass that you are achieving in your workouts.
And to help you get the perfect body, here’s a guide on how to go about a muscle definition diet. It usually comes after a season of shaping the body, eating extra to gain weight. So, changes in consumption will be important – don’t miss out!
6 tips for a muscle definition diet to help you get the body you want
1. Control daily calories
In the following points we will tell you which foods you should eat in large quantities or which you should reduce from your diet. But before we explain all this, you should know that the calories you consume throughout the day will have to go with the sport you do.
In general terms, when you are doing a muscle definition routine you have to consume fewer calories than you spend on a daily basis. The objective is to eliminate body fat.
One day a week you should include a so-called ‘cheat meal’. This translates into a meal that tricks your body into increasing your leptin levels, causing your metabolism to speed up and burn more calories. If you eat your low-fat food every day without a break, your body will eventually start to function too slowly.
And remember that if you consumed a lot of calories in the bulk stage and now reduce them drastically, from one day to the next, you can achieve the opposite effect and you could lead your body to want to accumulate fat because of the lack of nutrients you are providing. This would cause your sport to fail to do its job. Reduce your calories progressively.
2. Quality proteins will be your best allies
If you want to increase your muscle mass, you will have to increase your intake of low-fat protein. Sedentary people do not require more than 1 gram of these nutrients for each kilogram of weight, according to the World Health Organization or WHO. But sportswomen who are looking for definition should consume between 2 and 2.5 grams per kilo for men and between 1.5 and 1.8 grams for women.
You must understand that if you don’t give that nutrient, your body that is working to increase its musculature will resort to it, which will reduce the volume considerably.
On the other hand, the food you eat should be low in fat. Therefore, it’s best to avoid processed meats and focus on lean ones like turkey and chicken. Eggs, fish and low-fat dairy products will also help. And all combined with vegetables.
3. Reduces carbohydrate consumption
Do you try hard to play sports often but don’t get the body you want? Remember that in volume routines, these products account for about 55%. If you follow a well thought-out routine, this would translate into between 1 and 1.5 grams of carbohydrates per kilogram of your body weight, every day. The goal is to get the energy needed for the workouts that will accompany your muscle definition routine.
Also, you should not eat all the hydrates, but select certain foods. Sweets are prohibited, as is any product in this category that contains a lot of sugars. Focus on low-glycemic carbohydrates, that is, foods such as whole-grain rice, bread and pasta, or oatmeal.
Remember, too, that legumes have some carbohydrates but also provide protein. It is recommended that you eat them only for lunch and that you eat less than 80 grams at a time (although this amount will also depend a lot on your body weight).
4. Eat as many vegetables as you like
Vegetables, steamed or any other fat-free method are highly recommended. They will give you energy to do your sport and also have many vitamins that the body needs to stay healthy. They are also antioxidants and they hydrate. In addition, their high fiber content will help your body maintain its functioning despite the change in diet you are experiencing. For digestive reasons, it is recommended to eat them at the first meals of the day and avoid them at dinner.
5. Never forget how important hydration is
Even in times of muscle definition, hydration is essential. For health and because it is an ally to burn fat, some people avoid drinking a lot of water to avoid fluid retention and the weight gain that comes with it. If you are a person with a high tendency to retain liquids, you can replace water with a diuretic drink, which can be bought in specialised shops.
6. Food supplements can help you a lot
The sports industry has adapted to new times and science can work wonders. There are sports supplements that provide the vitamins and nutrients your body needs to continue to function during a definition diet and that provide a low calorie diet. But don’t take them exclusively, just as a supplement to your daily meal.
For example, you have L-carnitine that helps metabolize fat, the BCAA amino acids that are fundamental in a definition diet, or the whey proteins that provide this macronutrient without introducing fat into the body, are three great allies.