If you want a sculpted, defined body, you’re going to need to work hard for it. Everybody who has that look has worked very hard in the gym and kitchen to make it happen! Those who don’t seem to work hard are either genetical miracles, or have taken a drug to help them. The best way to do this is naturally, of course. So if you want to sculpt your own body, here are the secrets you need to know:
High Rep Weight Training
High rep weight training is best for sculpting and defining your body. Although you do want to get stronger and have a good technique, your main focus isn’t building strength. Your main focus should be progressive overload. This is where you can’t do anymore reps and lift to failure. Lifting to failure isn’t recommended for every exercise, but doing it occasionally will help you to improve your body conditioning. High reps can be anywhere from 12-20 reps depending on the exercise. You need to make sure that the weight you use is challenging. If it’s too easy, you need to up the weight. Otherwise you won’t make progress!
Circuit training is a fun and interesting way to increase your endurance, build strength, and burn calories. You should incorporate circuit training a few times a week to keep things interesting and make sure you’re blasting your fat!
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Cardio is important too. However, it isn’t as important as some people make out! You should try doing it up to 3 times a week. Just make sure you don’t do it for too long. Anymore than 45 minutes and you’ll start burning your muscle rather than your fat. This will take away from the sculpted, defined look you want.
Carb cycling can be as simple or as complicated as you want it to be. You can have a different set of macros for every day if you think you can stick to them. Or you could simply eat higher carbs on leg days, and lower on other days. It’s usually best if you learn how to track your macros, as you’ll know exactly what you’re eating. Then you’ll know what gets you the best results too!
While counting your macros can allow you to have a treat here and there, you should still aim to eat healthily. You’ll not only look better, but feel better too!
Have one cheat meal per week, maybe two if you’re the type of person who doesn’t gain easily. The rest of the time you should be filling up on vegetables and other healthy foods. You can use supplements like organic protein powder to help you hit your protein macros too.
Don’t Give Up
Sculpting and defining your body takes time. You should give yourself at least 6 months to make a total body transformation. Until then, stay focused and determined. When you’re where you want to be, you still need to maintain! Make sure this isn’t a quick fix for you.