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The definition phase is the moment in which the results of the volume phase are revealed, so it is important to know how to correctly plan this process.
Diet, training and rest are especially important at this point, because poor planning can stop your progress in one go.
Diet in the definition phase: this is what you should do
Although the rest of the factors that we have discussed are important, diet is probably the most decisive factor, since achieving results with training without a good diet is very difficult.
For example, eating 700 calories is relatively easy. In fact, this can be done in as little as 10 minutes. However, burning the same amount of calories in exercise is much more complicated and takes longer.
In the definition phase, the caloric volume of the diet decreases compared to the volume phase.
Published on Unplash by LOGAN WEAVER
This means that the foods that we should prioritize are the low-calorie foods within the foods we consume.
As you can imagine, these foods are fruits and vegetables, not refined flours or sugars.
Strategies such as eating large amounts of fiber and protein at the same meal (for example, lettuce fiber and tuna protein in the same salad) can also help you feel fuller to achieve a negative caloric balance.
One of the best ways to promote muscle mass retention in this cutting stage is through a high protein intake. As a reference, you can take into account being above 1.8 grams per kilogram of body weight.
Physical activity: the most important ally
Another very effective stimulus to maintain muscle mass during a caloric deficit is physical activity, especially strength training.
It’s true that strength training consumes fewer calories per unit of time than cardio training, but in the long run, prioritizing strength training provides a better body composition advantage.
Published on Unplash by Andrew “Donovan” Valdivia
Does this mean I have to strength train without cardio? . You can combine cardio and strength for best results, but you should never allow aerobic exercise to be an excuse to avoid strength training.
Cardio has many benefits for our physical condition and health, including the improvement of the maximum volume of oxygen, and mitochondrial biosynthesis. These effects should not be underestimated, in any case you must work hard with the weights to maintain the muscle mass gained during the bulking phase.
Break: The Great Forgotten
In the definition stage, a calorie deficit occurs. This increases the chance of getting tired sooner.
If lack of calories is a prerequisite for fat loss, what else do I need to do? Simple, you have to prioritize rest.
At this stage, it’s perfectly normal to feel tired and need more sleep. In that case, you should take a break and set aside a weekend day to relax or get more sleep. Try to go to bed a little earlier on weekdays…
Poor rest can result in increased caloric intake throughout the day, as well as poor performance, as our body is literally telling the brain that it hasn’t recovered and is looking for other ways to get energy.
Published on Unplash by Minh Ngoc
Another important point is to take advantage of sleep time, since the quality of sleep over the quantity is a relevant factor.
In this case, you can resort to sleep improvement strategies such as avoiding light sources in the room, following a regular sleep schedule, and keeping the room cool and quiet.
The last ally that you can use to improve sleep is melatonin. Melatonin, found in supplement form, can significantly improve sleep quality and increase sleep time.
