Summertime is on the horizon, and the time has concerned sit back and relax under the sun. It’s time for beach days, barbecues and swimming pool parties, and for any severe weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been dealing with all year. No one wants to be walking around with a soft, smooth and sagging body, and for the next month or 2, all those serious lifters will be moving into “get ripped” mode.
How do they normally go about this?
They lighten up the weights and perform higher reps.
This has constantly been a commonly accepted approach of “reducing” and if you ask most trainers in the fitness center they’ll inform you that “heavy weights bulk up the muscle and lighter weights define the muscle”.
Do you need to know the truth behind the “light weight and high reps” method of acquiring a ripped and specified body?
It is totally, totally and absolutely DEAD WRONG.
It could not be farther from the reality. There is no logical basis for this method of training whatsoever, and whoever dreamt up this downright ludicrous way of thinking has caused the large majority of lifters to lose their time and impede their progress in the fitness center.
Let me clear this up at last: you CAN NOT spot lower. In other words, it is physically difficult to target weight loss from a particular area on your body. Carrying out bench presses with light resistance and high repeatings will not magically burn fat off of your chest or trigger it to appear more difficult and more specified.
Every single time you cover your hands around a dumbbell, cable or barbell , your goal is to stimulate as much muscle development as you potentially can. There are no special, secret weightlifting exercises that will “specify” your muscles or trigger them to become more “ripped”.
Training with weights develops muscle mass, end of story.
So how exactly do you “specify” a muscle?
The only method to “define” a muscle is by reducing your body fat level in order to make your muscles more noticeable. Body fat decrease can be achieved in 2 ways:
1) Modify your diet.
You should decrease your general caloric intake to around 15x your bodyweight and focus on taking in smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a continuous fat burning state. Limit your intake of basic sugars and saturated fats, and focus rather on taking in lean sources of protein and low glycemic carbs. It is likewise crucial to keep your water consumption high at a level of around 0.6 ounces per pound of bodyweight.
2) Perform proper cardio exercises.
Let go of the conventional approach of moderate intensity cardio in 30-45 minute durations. If you wish to optimize your body’s weight loss capacity and also minimize the muscle loss that undoubtedly accompanies a fat burning cycle, focus on much shorter cardio exercises carried out at a high level of intensity. When you are at rest, these types of exercises will shoot your resting metabolic process through the roofing and will enable you to burn maximum quantities of fat even. I advise 3-5 high intensity cardio sessions per week, spaced a minimum of 8 hours away from your weight exercises.
That’s all there is to it, folks. Take the concept of “light weight and higher associates” and toss it right out the window, down the street and around the corner. Following this misguided method will just trigger you to lose muscle mass and strength, and will not assist you in burning fat or specifying your body.
All you have to do to mold those rock-solid muscles for the summer season time is this:
1) Train with heavy weights and low repetitions to develop optimum muscle mass.
2) Modify your diet plan and carry out cardio exercises to eliminate body fat and produce noticeably more difficult and more defined list of bodyweight exercises, muscles.
End of story.
I’ll see you at the beach!
In other words, it is physically impossible to target fat loss from a particular area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or trigger it to appear more difficult and more defined.
If you want to optimize your body’s fat burning capacity and likewise reduce the muscle loss that undoubtedly accompanies a fat burning cycle, focus on much shorter cardio workouts carried out at a high level of strength. These types of workouts will shoot your resting metabolic process through the roof and will permit you to burn optimal amounts of fat even when you are at rest. Following this misguided approach will just cause you to lose muscle mass and strength, and will not help you in burning fat or specifying your physique.