The Definiton Period: Nutrition, Training, Steroids

Definition is the phase in which bodybuilders periodically burn fat to increase the visibility of the muscles and sharpen the lines. In fact, this is the only way bodybuilders lose weight. Because they aim to lose weight only from fat, not muscle. Fat burning and weight loss are the focus of this phase.

Of course, it is not possible for an athlete who does not use natural, performance-enhancing substances to lose weight only from fat. Nevertheless, it "s possible to get good results by focusing on losing as much weight from fat as possible. Definitions are all about nutrition. During this period, calories are usually reduced and protein consumption is increased. In this way, a calorie deficit is created and the details of the muscles are revealed thanks to fat burning.

While there are significant changes in nutrition during the definition period, there is no change in training. In fact, it should be progressed with similar systems as much as possible. The athlete will get good results with the systems that he likes to do and believes to be useful. Therefore, changes such as going towards more repetitions in the definition period and less repetitions in the bulk period are not very effective.

 

 

Definiton Nutrition Programme

The definition period is focussed on fat burning. Therefore, a calorie deficit is required for fat burning to occur. You can create this calorie deficit most clearly by restricting food. Increasing your activity and spending more calories also creates a calorie deficit, but it may not be possible to know how much calorie deficit you have created numerically. Because it is not always possible to know how many calories an activity burns.

You can follow the steps below to follow an accurate definition nutrition programme.

You should regularly count the calories and macro values (carbohydrate, protein and fat amounts) of the meals you eat every day. As you lose weight, you should make the necessary additions to your diet so that you can continue to lose weight. After all, as your weight decreases, your needs will decrease in the same direction. You cannot continue to lose weight continuously with the same calories.
You can calculate the calories you need with a calorie calculator. Although these calculators take into account many variables such as your gender, age, height, daily activity level, they do not always give the most accurate result. However, you can definitely use it to get a rough idea. Nevertheless, the best guidance is the number when you weigh yourself in the morning on an empty stomach. 
If the trend on the scale is downwards, you don't need to make any changes. However, as soon as the stabilisation exceeds one week, we recommend that you reduce your carbohydrate intake by 10% and continue. Protein should be 1.5-2.5 grams per kilogram of body weight and fat 0.75-1 gram per kilogram of body weight. If you change these figures as your weight decreases and adjust your carbohydrate consumption according to the tendency of the scale, you can have a very successful period of defence.
You can try to increase calories during pause periods or increase your carbohydrate consumption on some days. You can include 1-2 days a week where you consume more carbohydrates.
Remember, the least muscle loss and the highest level of fat burning is only possible with a slow-moving diet. By rushing, you will always lose. 

 

 

Defination Training Programme

One of the biggest misconceptions is that special training should be done during the definition period. This is not the case. Any method will work if the necessary muscle groups are trained continuously. The point is not to train the muscles less than necessary. As long as the total training volume does not change; low repetitions and heavy weights can also be used during the definition period, high repetitions and low weights can also be used.

The myth that high repetitions and low repetitions should be trained in the definition period is defended because it is more fatiguing, forcing the pulse and burning more fat. However, you don't necessarily need to work with a lot of repetitions when you are already regulating the burning of more calories with nutrition. Definitions training is training that you enjoy doing. The training system depends on your preference.

We always recommend full body workouts for people who do not have many years of experience. In these workouts, we always advocate that compound exercises (squat, bench press, deadlift, etc.) should be the focus. The need for splits should come when you train for years and cannot fit the required training volume into a single day. This requires a lot of experience. But of course, if the training style you enjoy is regional pump training with plenty of sets and plenty of repetitions, you can also perform split training.