Training for definition: Lose fat without losing muscle

Introduction

When it comes to getting defined , the most common mistake is believing that you only need to do cardio and eat less. The truth is that good definition requires a combined training and nutrition strategy , designed to preserve muscle mass while reducing fat.

At SBPfitnutrition , as personal trainers and sports nutritionists, we give you the principles that really work.

 

1. What exactly is “defining”?

Muscle definition = reducing your body fat percentage while maintaining (or gaining) muscle .

The goal is not just to weigh less, but to look stronger, more defined, and healthier.

 

2. What should your training be like?

💪 1. Strength training: the most important thing

• Train with moderate to high loads (6–12 repetitions) .

• Maintain training volume (total number of weekly sets).

• Don't suddenly reduce weight or repetitions just because you are in a calorie deficit.

🧠 The muscle you don't use, you lose. The muscle you stimulate, you keep.

🏃 2. Cardio: useful, but not the focus

• Use cardio as a complement, not as a base.

• We recommend:

• HIIT 2–3 times/week (high intensity, short time)

• o Moderate cardio 20–40 min 2–4 times/week

📆 3. Ideal frequency

• Train 4 to 6 days a week , depending on your level and available time.

• Divide by muscle groups or use full body + alternating cardio.

 

3. What should you take care of to avoid losing muscle?

✅ Keep your protein intake high (2–2.5 g per kg)

✅ Sleep at least 7–8 hours per night

✅ Train with progression and intensity

✅ Don't cut calories suddenly

 

4. Recommended supplementation for definition

🟢 Protein powder: to meet your protein needs

🟢 Creatine: helps you maintain strength and muscle volume, even in deficit

🟢 L-carnitine or fat burners (optional): only if diet and training are already optimized

🟢 Caffeine: improves performance and speeds up metabolism

🟢 Omega 3: to control inflammation and improve insulin sensitivity

5. Example of a weekly routine for definition (intermediate)