Have you started training or doing some sport recently but still don’t see the results? Don’t be in a hurry! A good workout, always guided by experts, requires many techniques to consciously work for the muscle groups and not injure yourself. In this article, we will talk about the definition and volume phase and how to reduce fat slowly, so there is no rebound effect.
Training stages
In a planned training, we can mainly distinguish two stages: the volume and definition phases. In the volume phase, we train intending to increase our muscle mass with an implicit weight gain. This increase in volume should not scare us; muscle mass will give us a firmer and more muscular appearance. They are not empty calories.
On the other hand, the definition phase is the one in which we dedicate ourselves to reducing fat, all we have accumulated in the volume stage. To achieve this, we need to reduce the calories we consume in a controlled manner. If you lose too many calories, you could lose muscle mass and ruin everything you achieved in the previous phase.
Where to start?
If you don’t play sports regularly and want to change your habits and lifestyle, you should start a very gradual training guided by professionals. The most important thing is that the body adapts to the change, learns the correct technique, as well as gets used to and enjoys training. If we accompany this beginning with a healthy diet, you will be able to see how you begin to reduce animal cuts of fat and gain muscle mass.
After a period of adaptation, we can start the volume phase. At this stage, we will seek an optimal but controlled increase in muscle mass without going over 20% or 22% body fat. Cardiovascular exercises will not be so important in this period, but more weight sessions will be carried out.
Finally, we will enter the definition phase, which should not be too long to not lose too much muscle. Dedicating between seven and twelve weeks to this stage is recommended, depending on our objectives. In this phase, cardio sessions will be increased, combined with weights.
In this article, we leave tips and brushstrokes on a perfect workout for women. What are you waiting for to leave the sedentary life? Beyond feeling better with your body, you will get more energy daily and feel more active and happy. Sports can change your life.