With summer on the horizon, and the time has come to kick back and relax under the sun. It's time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it's time for the shirts to come off and to showcase that rock-solid body they are working on all year.
No one wants to be walking around with a soft, smooth and supple body, and for the next month or two, and all serious lifters will be shifting into "get ripped" mode. they usually go about it ? They lighten up the weights and perform higher reps. has always been a widely accepted method of "cutting down" and if you ask most trainers in the gym they'll tell you that "heavy weights bulk muscle and lighter define muscle weight. " want to know the truth behind the "light weight and high reps" method of obtaining a ripped and defined physique? they are completely, totally and utterly DEAD WRONG. has been not be farther from the truth.
In fact, there is no logical basis for this way of training whatsoever, and whoever dreamed up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede the their progress in the gym. let me clear this up once and for all: you can not spot reduce. In other words, it is physically impossible to target fat loss from a specific area of your body. performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined. every time you single wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can.
There are no special, secret weightlifting exercises that will "define" your muscles or cause them to become more "ripped". exercises with weights builds muscle mass, end of story. So how exactly do you "define" a muscle ? the only way to "define" a muscle is by lowering your body fat level in order to make your muscles more visible. body fat reduction is achieved in two ways:
1) change your diet. you should lower your overall caloric intake to around 15x your bodyweight and focus on consuming more frequent small meals throughout the day. This will keep your metabolism naturally raised at all times and keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.
2) Do the right cardio workouts. let go of the traditional method of moderate intensity cardio in 30-45 minutes durations. If you want to maximize your body's fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism and through the roof will allow you to burn maximum amounts of fat even when you are at rest.
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