12/09/23
3
Introduction
After the holidays, the desire to get fit and gain muscle definition is common to many. If you have gained a few extra kilos or lost muscle tone during the holidays, a targeted training plan can help you reach your fitness goals in a short time. In this article, we will explore two effective workout programmes focused on muscle definition and dietary strategies to maximise results.
Training Schedule #1: Strength and Definition
This training programme focuses on muscle hypertrophy, slimming and muscle definition. By combining strength and cardio exercises, you can achieve significant results in a short time.
Day 1: Strength Training for the Upper Body
- Bench Press: 4 sets of 10-12 repetitions
- Pull-Ups or Lat Pulldown: 4 sets of 10-12 repetitions
- Shoulder Press: 3 sets of 12-15 repetitions
- Biceps Curl: 3 sets of 12-15 repetitions
Day 2: Cardiovascular Training
- Run or Cyclette: 30-45 minutes at moderate intensity
Day 3: Strength Training for the Lower Body
- Squat: 4 sets of 10-12 repetitions
- Deadlift: 4 sets of 10-12 repetitions
- Leg Press: 3 sets of 12-15 repetitions
- Leg Curl: 3 sets of 12-15 repetitions
Day 4: Rest or Active Recovery Activities (Stretching, Yoga)
Day 5: High Intensity Cardiovascular Training
- Interval Training: 30-40 minutes
Day 6: Strength Training for the Upper Body
Day 7: Rest or Active Recovery Activities
Training Schedule #2: Muscle Definition Circuit
This training programme uses high-intensity circuits to burn calories, build muscle and achieve definition.
Day 1: Upper Body Circuit
- Push-Ups: 3 sets of 15-20 repetitions
- Dips between two benches: 3 sets of 15-20 repetitions
- Plank: 3 sets of 30-60 seconds
Day 2: Cardiovascular Training
- Swimming: 30-45 minutes at moderate intensity
Day 3: Lower Body Circuit
- Squat with weights or squat jump: 3 sets of 15-20 repetitions
- Lateral lunges: 3 sets of 15-20 repetitions each leg
- Crunches: 3 sets of 15-20 repetitions
Day 4: Rest or Active Recovery Activities
Day 5: High Intensity Cardiovascular Training
- High-intensity interval training (HIIT): 30-40 minutes
Day 6: Upper Body Circuit
Day 7: Rest or Active Recovery Activities
Nutritional Strategies
- Calorie Control
To achieve muscle definition and weight loss, create a calorie deficit by calculating your daily calorie requirements and reducing your calorie intake by around 300-500 calories per day.
- Increasing Protein Supply
Protein is essential for muscle building. Include lean sources of protein such as chicken, fish, eggs and low-fat dairy products in your diet.
- Complex Carbohydrates and Healthy Fats
Make sure to include complex carbohydrates such as quinoa, brown rice and sweet potatoes in your diet. Also add healthy fats such as avocados, nuts and olive oil for a balanced diet.
Conclusions
Getting back into shape quickly after the holidays requires dedication and a well-structured training plan. The two proposed training programmes, combined with a controlled diet, can help you achieve muscle definition in a short time. Remember to give your body the time it needs to adapt to physical activity and get adequate rest to maximise results. With commitment and perseverance, you can regain your best shape after the holidays.
