If you want to develop muscle tone, then you must follow the so-called definition routines. In them we will have to do different exercises that involve strength and weight to highlight those muscles that we want to be visible. Sure you know all the exercises to do, but now you have to put them into practice!
Weight training It is the main path we must take, but in addition, we will also have to focus on our diet because everything adds up. Also from time to time do not forget to do some cardiovascular exercise that is always good. Don't miss out on everything that follows!
Definition routine, what exercises are convenient?
The definition routine is sure to come after you've gone through a volume phase. So, we will maintain muscle mass, but we will lose fat. For this we have to involve almost the entire body, in order for the result to be much better than expected.
For the upper body
You can choose Dumbbell bench press, push-ups, seated row, or barbell curl, etc. Since it must be a training where all the muscle groups collaborate, both the chest area and the arms, the back. Rowing exercises are always the most flattering for her, both the seated row that we have mentioned and the barbell row. You can choose several exercises from these and do three or four rounds. Remember to rest between each one, at least a couple of minutes.
For the lower body
The lower part of our body also needs our help. In this case, We will incorporate both the lunges and the squats, in addition to the leg press or also the deadlift. With all of them, we will be able to do several rounds again and it will be a great training session.
Sets and repetitions to get muscle tone
It is true that sometimes it is clear to us what the exercises are but then we have doubts in how many series or repetitions we should perform. Well, we will tell you that in this case you can bet on about 12 repetitions of each of the exercises that you have selected. At least 3 sets should be a good option. Again we remember that you have to rest between one series and another. In the same way, if you think about the weight you should hold, we will tell you that you can add little by little, so that in the last series and in the last repetitions it costs you a little more.
Control your diet in your definition routine
We have already mentioned it but of course in any training worth its salt, food is one of the vital points to be able to see the results we want. In order to burn some extra calories, three times a week you can do cardio, alternating between cycling or HIIT training. In addition, every day of the week you can do a specific training, do not do it all together. Always rest sometime during the week.
You already know that you must follow a diet high in protein, whole grains as well as low-fat dairy are one of the great bases. But without forgetting vegetables and vegetables in general, it is true that carbohydrates are usually reduced but not completely. You already know that a varied and balanced diet is the foundation for a much healthier life: Eggs, chicken or turkey breast, salmon and veal they also have to be on our plates. All of them accompanied by a good dose of vegetables. You can steam or grill them so that you have more flavor. Nor should you forget to drink a lot of water and leave sugary drinks behind.