Muscle Building, Light Weight And High Reps...Never Again
Ricardo Daryans
So, you've been working out your tail off for the past months trying to pack on as much muscle size as you possibly can. And, actually, it worked, but maybe not in the way you'll prefer. Now, you are huge, that's a fact, but you are not the big mass of muscle you wanted to be. Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.
And, ok, you are huge, but you don't exactly look like stone. What you got is just a big, soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. That answer is quite simple. It doesn't involve any type of exercise or any fancy supplement. The only reason your muscles don't show through is because your body fat is too high.
This has always been a widely accepted method of "cutting down" and if you ask most trainers in the gym they'll tell you that "heavy weights bulk up the muscle and lighter weights define the muscle". Do you want to know the reality behind the "light weight and high reps" method of obtaining a ripped and defined physique? It is completely, totally and utterly dead wrong.
There's only three things a muscle can do related to size: it can grow, it can get smaller or just stay the same. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.
Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will "define" your muscles or cause them to become more "ripped". Training with weights builds muscle mass, end of story.
So what's the right way to "define" a muscle? Muscle definition only involves your diet and body fat percentage. Body fat reduction can be achieved in two ways:
1) Modify your diet. You'll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.
2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body's fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.
That's all there is to it, folks. Take the notion of "light weight and higher reps" and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.
About the Author:
"The Truth About Building Muscle " cuts through all the junk, and shows the unabashed truth about turning your body into one you can be proud of. Hospedaje Web
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