How do you tone and define your body?
Whether the body should look firmer or more defined, the path to get there is the same. The goal is achieved by reducing body fat percentage combined with an increase in lean body mass (muscle mass).
Building muscle mass
To make muscle mass increase both effectively and efficiently, there are a few points to keep in mind:
- Perform exercises with correct anatomical form
- Move through the greatest possible range of joint motion
- Optimally challenge the muscle load
- Repeat movements at a slow rhythm
- Hold tension for between 90 s and 120 s
- Give your muscles time to recover
For this, choose a resistance for your exercise that optimally fatigues the muscle during a slow execution of the movement. Perform the movement anatomically correct, slowly and without momentum through the full range of motion. The full-body workout consists of 6 to 12 exercises and takes about 30 minutes.
After training, nutrition products can be taken as a supplement. However, recovery is the most important factor: the muscle should get a break of at least 48 h.
Reducing fat mass
The body loses fat when it has a negative energy balance. This is achieved through the following measures:
- With unchanged energy expenditure, consume less energy (same amount of activity, eat less).
- With increased energy expenditure, consume the same amount of energy (more activity, eat the same amount).
- With increased energy expenditure, consume less energy (more activity, eat less).
It goes without saying that the fastest route is variant 3. For long-term success, a sensible combination of individually tailored training and healthy nutrition is definitely key.
