Summer is approaching, and the time has come to unwind and unwind in the sun. It’s time for beach days, barbecues, and pool parties, which means one thing for any dedicated weightlifter: it’s time to take off their shirts and show off the rock-solid body they’ve been working on all year. Nobody wants to walk around with a soft, smooth, and flabby physique, which is why over the next month or two, all of the serious lifters will move into getting ripped mode.
How do they typically do this?
They reduce the weights and increase the repetitions.
This has long been a well recognized technique of weight loss, and most trainers will tell you that heavier weights bulk out the muscle while lower weights define it.
Do you want to learn the truth about the low weight, high rep technique of achieving a ripped, defined physique?
It is entirely, fully, and utterly WRONG.
This is the farthest thing from the truth. Indeed, this method of training has no logical foundation, and whoever concocted this ludicrous way of thinking has led the overwhelming majority of lifters to squander time and hinder their development in the gym
Allow me to state unequivocally: you CANNOT spot decrease. In other words, it is physiologically impossible to lose fat from a particular region of the body. Bench presses with low resistance and high repetitions will not suddenly burn fat off your chest or make it look more defined and tougher.
Each time you wrap your hands around a barbell, dumbbell, or cable, your objective is to trigger the most amount of muscular development possible. There are no unique, secret weightlifting workouts that will define or sculpt your muscles.
Pushing weight offered greater mass, end of the argument.
Therefore, how precisely do you define a muscle?
The only method to define a muscle is to reduce your body fat percentage in order to increase the visibility of your muscles. Body fat loss may be accomplished in two ways:
1) Make dietary changes.
Reduce your daily calorie intake to about 15x your body weight and concentrate on eating smaller, more frequent meals throughout the day. This will maintain your metabolism naturally up and your body in a fat-burning condition at all times. Reduce your consumption of saturated fats and simple sugars and instead concentrate on lean protein sources and low glycemic carbs. Additionally, it is critical to maintaining a high water consumption of about 0.6 ounces per pound of body weight.
2) Carry out appropriate cardio exercises.
Let go of the conventional technique of 30-45 minute bouts of low intensity exercise. If you want to optimize your body’s fat-burning ability while minimizing the muscle loss that unavoidably occurs during a fat-burning cycle, concentrate on shorter cardio exercises done at a high intensity. These kinds of exercises will significantly increase your resting metabolic rate, allowing you to burn the greatest amount of fat possible even when at rest. I suggest 3-5 high-intensity cardio sessions each week, separated by at least 8 hours from your weight training sessions.
That is all. Throw the concept of less weight and greater repetitions out the window, down the block, and around the corner. Following this erroneous approach will result in the loss of muscle mass and strength, and will have no effect on fat loss or body definition.
All you have to do to shape those rock-solid muscles for summer is the following:
1) To maximize muscular mass, train with heavy weights and low repetitions.
2) Alter your diet and include aerobic exercises to help you lose body fat and build noticeably stronger, more defined muscles.
That is the end of the tale.
I’ll catch up with you at the beach!
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