You lift weights. You run, bike, or glide. And you eat right. You are already at your target weight, or at least you aren’t concerned with losing weight. You are now at the point where you want to define your body. Exercising hard everyday has you in peak physical condition. Now you want to enjoy the fruits of your labor and everyone else to see the results. To enhance your muscular definition, there are several actions you need to take.
You will want to increase the amount of cardio you do each week. You should strive to perform cardio at least four days a week. The cardio will help eliminate the fat which hides your muscles. You don’t need to do cardio for lengthy periods of time, fifteen to twenty minutes each session should be sufficient. Avoid high impact cardio so you limit the wear and tear on your body.
You need to continue to lift weights to build muscle mass. It sounds obvious, but if you begin to lessen your work load (amount of weight) or the intensity of your weight training, you will not continue to build muscle and could begin to lose some of the mass you have attained. Try not to do cardio and weight training during the same exercise session. If you do cardio first, your muscles could be fatigued and will not perform as well as needed. If you lift weights then do cardio, your cardio will be sluggish due to fatigued muscle and you won’t burn the necessary percentage of fat. Try to separate them by doing them on opposite days. And if it is necessary to do both on the same day, work the opposite muscles with the weights than the ones you used during cardio. I
ntensity should be your primary concern during the exercise regiment, weight lifting or cardio. Experts suggest that high intensity during cardio is the most effective and efficient method for burning fat. This also holds true for weight lifting. If you want to build muscle mass and you want to do it quickly, a high intensity work out is crucial. So use the highest weight load, the most intense settings (on treadmills, stationary bikes, elliptical), and use resistance (i.e. treadmill incline) when you can.