Summer is just around the corner, and it is about time to sit back and relax in the sun.
It is time to spend the day at the beach, barbecue and have a pool party, and for the average weightlifter this could mean only one thing: It's time to strip those shirts off and show off those rock, hard bodies that they've been working towards all winter long.
Nobody wants to walk with an out of shape body and for the next few months, these weightlifters workouts will kick into high gear.
So how do they go about this? Well, they lower up the weights and do higher reps.
This "cutting down" method has always been popular, ask any coach and they will say that "heavy muscles will bulk you up, while lighter weights will define your muscles.
" Want to know whats behind the "low weights and high reps" method to obtaining a defined physique? It is absolutely completely false.
It couldn't be further from the truth.
In fact, there is no reasonable basis for this type of training, whoever dreamed of this radical way of thinking that has caused many athletes to waste their time in the gym.
Let me clarify this for you: you can not spot reduce.
In other words, it is impossible, to target fat loss to a certain area of the body.
Performing bench presses with low resistance and high repetitions will not magically burn fat in the chest or cause more definition.
Each time you wrap your hands around a barbell, dumbbell or cable, your goal is to promote the development of muscles as much as you can.
There is no magical weightlifting exercises that will define your muscles, or send them to be more "ripped.
" Training with weights will build muscle mass, that's it.
How do you define a muscle? The best and only way to "define" a muscle is by lowering body fat in order to make your muscles more visible.
The reduction of body fat can be achieved in two ways: 1.
Modification of your diet You should reduce your total calorie intake to about 15x your body weight, focusing on eating smaller meals more regularly during the day.
This will raise your metabolism at all times, and your body will constantly be burning fat.
Avoid saturated fats and simple sugars and concentrate on lean proteins and carbohydrates with low glycemic index.
It is also very important to keep water consumption at a high level of about 0.
6 ounces per pound of body weight.
2.
Do cardio workouts properly.
Release the traditional method of moderate intensity cardio in the duration of 30-45 minutes.
In order to maximize the fat burning off your body and to minimize muscle loss, concentrate on cardiovascular exercise in short sessions but at an high intensity level.
This type of workouts will boost your metabolism and allow you to burn the most fat, even when at rest.
My suggestion is to do 3 to 5 high intensity cardio workouts a week.
And that's it.
That's all to it.
Following this "low weight, high reps" method will make you lose strength and muscle mass and will not help you burn fat or define your physique.
Here's what you need to do to get those rock hard muscles for the summer: 1.
To build muscle mass you need to do heavy weights, low reps.
2.
Make modifications to you diet and add cardio workouts to help get rid of body fat to develop harder and more defined muscles.