Well guys, you need to start planning your cut now to make sure you are ready for summer in time!
And one major key is by having increased muscle definition in your body.
Unless you want to wait until early September to have six pack abs you will need to begin now.
Here’s the deal:
Unfortunately the first cut is the hardest – getting that six pack is most difficult the first time around.
Fortunately, even if you lose it you will still be able to get it back easier the next time around.
Once you do cut some fat however, you will really appreciate the way you look and will be motivated to keep going.
Having said that, achieving and maintaining a lean, well-defined physique is not easy.
It takes a lot of time and dedication but once you adapt your lifestyle to the type of training and diet that you need it becomes easier.
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However, that initial hurdle is enough to deter most people which is why most people you see every day outside of the gym have very underwhelming physiques.
For men above 18% body fat, in other words fat, it’s easy to see that you need to cut.
The pot belly isn’t impressing Jenny from Tinder so you know right away that changes need to be made.
Here’s the deal:
However for the guys between 10-18% body fat it can be hard to determine whether or not a cut is needed as they don’t necessarily appear “fat” per say.
In fact, many friends and family members will be shocked as to why you would want to lose fat – you’re already thin they say!
The thing is, once you cut down your body fat to below 10% the increased muscle definition you will get will actually make you look bigger!
Not to mention you can show off all those great gains you made while bulking.
To help you with your next cut we’ve put together a list of tips that are crucial to increased muscle definition.
Top 8 Things You Can Do To Get Increased Muscle Definition
1 – Pace Yourself
“Rome wasn’t built in a day” – you don’t need to set a world record for how fast you achieve your goals. This is something that you absolutely have to master if you want to get increased muscle definition.
Give your program time to show results.
While there are certainly some bodybuilders out there than can cut insane amounts of fat in a short period of time, not everyone can.
Don’t force yourself to cut so fast that it makes you go catabolic.
If you are starting to cut for summer in June you aren’t giving yourself enough time.
Here’s the deal:
You should be starting in April or even March if you have a lot of fat to lose.
After all, if you cut too aggressively you will lose muscle mass and won’t get to show off all those gains!
A lot of time is wasted by bodybuilders gaining back muscle they lose during an aggressive cut or cutting fat they gain in an aggressive bulk – this is time that could be spent gradually achieving your goals.
Figure out what is a solid pace based on your body and stick with it!
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Just think about it:
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3 – Don’t Just Rely on the Numbers
If you are going entirely by the scale as well as the size of your lifts you aren’t considering the most important factor – how you look.
We don’t spend all this time in the gym because we want to be able to curl a lot of weight – we do it to look better and one way to look better is by achieving increased muscle definition.
If you don’t like what the scale is telling you but you like the way you look in the mirror then that is more important.
This is why it also helps to take progress pictures over time. It can be hard to see how far you’ve come if you can only look at yourself now.
However, if you can pull up pictures of yourself from 3, 6 and 9 months ago you can easily see your progress.
It’s a great motivator and the best indication of progress.
4 – Get Your Diet on Track
Don’t be one of those guys who trains hard, drinks a protein shake in the change room then goes back to their shitty diet for the rest of the day.
If your nutrition isn’t on point you are totally wasting your time at the gym, so eat the right foods and track what you are eating.
We said you should be taking progress pictures of yourself to track progress – well you should also be tracking what you eat.
How can you know if you are eating a calorie surplus if you aren’t writing down your macros?
It’s very hard to pinpoint what is causing you to plateau when you don’t keep track of these things which will only hurt your progress in the long run.
Often people think they are eating a lot more or a lot less calories than they actually are – the only way to know for sure is to write it down!
5 – Choose a Goal and Stick to It
If you are trying to build muscle and lose fat at the same time you will achieve neither.
Building muscle requires a calorie surplus and cutting fat requires a deficit.
While it may be possible for someone who is new to bodybuilding to achieve both at first during the noob gains phase, this will soon taper off.
We know it’s hard to see your weight go down on the scale – it feels like you are giving up those gains you worked so hard for.
However, when you cut down your body fat to below 10% you have increased muscle definition by a LOT which gives the illusion that you are bigger than you are.
6 – Eat Clean
By now you should know the foods you need to be eating: vegetables, lean proteins, complex carbs and healthy fats.
If you are still eating low-quality, empty calories you are short-changing your progress.
It’s important to eat the right foods as this will give you the energy you need to get through your workouts and avoid any unfortunate muscle tissue losses.
If you lose a lot of muscle during a cut you will not look as good when you are finished not to mention you will have to spend time gaining it back afterwards.
7 – Don’t Focus on the Calculator
Once you have figured out your diet at the start stick to it and make adjustments based on how you are looking in the mirror, not based on a bunch of numbers.
If you are getting the kind of results you want then stick to it.
Don’t shift away from an otherwise effective diet because some of the numbers are a bit off.
8 – Stay on Course
This is the most important point, even if we stuck it at the bottom.
You need to stick to your plan through thick and thin. It won’t always be easy and there will be days where you want to just give up.
Don’t do it!
Getting great definition takes time and dedication. Most people quit an otherwise effective cut because they don’t get six-pack abs in 2 weeks.
Or worse, they decide they will complete their diet later when they have “more time”.
Remember the older you get the harder it becomes to do this stuff, so start right now!
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