Skip to content
12/09/23 3

Training Programmes to Achieve Muscle Definition in a Short Period of Time

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

  1. 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.

Shopping cart0
There are no products in the cart!
Continue shopping