{"title":"Training for definition: Lose fat without losing muscle","description":null,"products":[{"product_id":"entrenamiento-para-definicion-pierde-grasa-sin-perder-musculo","title":"Training for definition: Lose fat without losing muscle","description":"\u003cp\u003e Introduction\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003eWhen it comes to\u003c\/span\u003e \u003cspan\u003egetting defined\u003c\/span\u003e \u003cspan\u003e, the most common mistake is believing that you only need to do cardio and eat less. The truth is that good definition requires a\u003c\/span\u003e \u003cspan\u003ecombined training and nutrition strategy\u003c\/span\u003e \u003cspan\u003e, designed to\u003c\/span\u003e \u003cspan\u003epreserve muscle mass\u003c\/span\u003e \u003cspan\u003ewhile reducing fat.\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003e\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003eAt\u003c\/span\u003e \u003cspan\u003eSBPfitnutrition\u003c\/span\u003e \u003cspan\u003e, as personal trainers and sports nutritionists, we give you the principles that really work.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e \u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e1. What exactly is “defining”?\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003eMuscle definition\u003c\/span\u003e \u003cspan\u003e= reducing your body fat percentage\u003c\/span\u003e \u003cspan\u003ewhile maintaining (or gaining) muscle\u003c\/span\u003e \u003cspan\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003eThe goal is not just to weigh less, but to look stronger, more defined, and healthier.\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp\u003e\u003cspan\u003e \u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e2. What should your training be like?\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e💪 1. Strength training: the most important thing\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e\u003c\/span\u003e\u003cspan\u003eTrain with moderate to high loads (6–12 repetitions)\u003c\/span\u003e \u003cspan\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e\u003c\/span\u003e\u003cspan\u003eMaintain training volume\u003c\/span\u003e \u003cspan\u003e(total number of weekly sets).\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eDon't suddenly reduce weight or repetitions just because you are in a calorie deficit.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🧠\u003c\/span\u003e \u003cspan\u003eThe muscle you don't use, you lose. The muscle you stimulate, you keep.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🏃 2. Cardio: useful, but not the focus\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eUse cardio as a complement, not as a base.\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eWe recommend:\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e\u003c\/span\u003e\u003cspan\u003eHIIT 2–3 times\/week\u003c\/span\u003e \u003cspan\u003e(high intensity, short time)\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eo\u003c\/span\u003e \u003cspan\u003eModerate cardio 20–40 min 2–4 times\/week\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e📆 3. Ideal frequency\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eTrain\u003c\/span\u003e \u003cspan\u003e4 to 6 days a week\u003c\/span\u003e \u003cspan\u003e, depending on your level and available time.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003eDivide by muscle groups or use full body + alternating cardio.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e \u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e3. What should you take care of to avoid losing muscle?\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e✅ Keep your protein intake\u003c\/span\u003e \u003cspan\u003ehigh\u003c\/span\u003e \u003cspan\u003e(2–2.5 g per kg)\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp\u003e\u003cspan\u003e✅ Sleep at least\u003c\/span\u003e \u003cspan\u003e7–8 hours per night\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e✅ Train with progression and intensity\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e✅ Don't cut calories suddenly\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e \u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cspan\u003e4. Recommended supplementation for definition\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🟢\u003c\/span\u003e \u003cspan\u003eProtein powder:\u003c\/span\u003e \u003cspan\u003eto meet your protein needs\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🟢\u003c\/span\u003e \u003cspan\u003eCreatine:\u003c\/span\u003e \u003cspan\u003ehelps you maintain strength and muscle volume, even in deficit\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🟢\u003c\/span\u003e \u003cspan\u003eL-carnitine or fat burners (optional):\u003c\/span\u003e \u003cspan\u003eonly if diet and training are already optimized\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🟢\u003c\/span\u003e \u003cspan\u003eCaffeine:\u003c\/span\u003e \u003cspan\u003eimproves performance and speeds up metabolism\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e🟢\u003c\/span\u003e \u003cspan\u003eOmega 3:\u003c\/span\u003e \u003cspan\u003eto control inflammation and improve insulin sensitivity\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003e5. Example of a weekly routine for definition (intermediate)\u003c\/span\u003e\u003c\/p\u003e","brand":"SBPfitnutrition ","offers":[{"title":"Default Title","offer_id":53020619178318,"sku":null,"price":0.0,"currency_code":"EUR","in_stock":false}]}],"url":"https:\/\/sbpfitnutrition.es\/en\/collections\/entrenamiento-para-definicion-pierde-grasa-sin-perder-musculo.oembed","provider":"SBPfitnutrition ","version":"1.0","type":"link"}