Combined diet and training will get rid of excess fat while maintaining muscle mass. It is what is known as the definition period.
How to achieve muscle definition?
To achieve this goal, it will be necessary to modify both the exercise and the diet depending on the results obtained. Each person has a physiology and a different metabolic adaptation, and even dealing with two apparently equal people (age, weight and fat percentages …) there are many variables that can offer different results.
To have a real reference of evolution, the conventional scale is not a useful device in this case, but to know the percentage of fat and musclethat we have at the beginning of this stage, which, as I have said will serve as a reference, we must use an electric bioimpedance scale or the lipocalibre (caliper, plymeter or adipometer). Many gyms use electric bioimpedance machines because they are not invasive, they are easy and quick to use, by means of electrical pulses that circulate through body water, they detect the percentage of fat, musculature … but it is not precise. On the other hand, lipocalibre is a medical device in the shape of a clamp with which different skin folds of different body areas will be measured, which will give us a much more exact reference, although in order to do it properly it is preferable that an expert make the measurements , because the experience gives a good measurement of the folds.
What type of diet should be followed?
The diet must be totally personalized for each person, based on the total daily energy expenditure (taking into account the basal metabolism and habitual physical activity ) and reduce energy expenditure, but never in a drastic or linear way. Therefore, there are several points to consider that should serve as a basis for the diet in the definition stage:
- Maintain a hypocaloric diet adapted individually. Strict caloric restrictions are not advised, as muscle mass would also be lost.
- Avoid linear hypocaloric diets and maintained over time, because the body adapts and oppose resistance to lose fat and define. It can vary considerably depending on the day, reduce between 300-400 kcal on alternate days, with much more restrictive days, even with others that there is no deficit.
- Maintain an increase in protein intake should be sufficient according to the training to not lose muscle mass and feel satiated.
- Eat as much vegetable as you want, provides vitamins, minerals, antioxidants and will help us stay satiated without hardly increasing calories.
Type of diet: there is no single diet . You can work reducing carbohydrates or fat depending on the day of the week and training, being able to be more ketogenic or otherwise fat-free diets working by cycles and thus avoiding adaptations, etc. Everything will depend on the professional that guides you and which is more effective according to your needs.