Muscle definition

Many gym-goers and weightlifters spend years and years pounding their muscles non-stop without seeing the desired body reflected in the mirror. We can stay like this for the rest of our lives if we don't do something about it: DIET AND SUPPLEMENTATION.
Believe me, friends, that is the KEY. I always base myself on balance when creating a true MUSCLE DEFINITION plan. It consists of striking the right balance between:

• Training
• Diet
• Supplementation
• Rest – Recovery.

TRAINING:

A good weight training program should include ALL muscle groups, intelligently distributed throughout the week and, depending on each case, on our goals or the areas where we need to put more emphasis. My advice is four to five weekly sessions. An example of a training schedule would be:

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
* Pectorals * Abs * Cardio	* Lats * Calves * Cardio	* Rest (only …cardio exercises)	* Legs * Abs * Forearms * Cardio	* Shoulders * Calves * Cardio	* Biceps – Triceps * Abs * Cardio	*Rest

In conclusion: we will perform weight exercises five times a week, on Wednesday we will dedicate ourselves only to cardiovascular exercises, and on Sunday we will rest completely.

WEIGHT TRAINING

To promote muscle definition, it will be advisable to perform sets of 12 to 15 repetitions. Since there is a wide variety of exercises to train each muscle group, our level will determine which ones are most suitable and how many of them we will perform for each group.

• Beginner level: perform 2 exercises per muscle group and 2 sets per exercise.
• Intermediate level: perform 3-4 exercises per muscle group and 3 sets per exercise.
• Advanced level: perform up to 5 exercises per muscle group and 3-4 sets per exercise.

As you can see, we have distributed abdominal, calf, and forearm exercises throughout the week. It is very important not to forget any muscle group, as they will help us achieve a complete, harmonious, and proportionate physique.

CARDIOVASCULAR TRAINING

Another fundamental part of this Victory Plan is cardiovascular exercise, as it ensures the loss of excess fat while toning and hardening muscles. Ideally, do 25 to 35 minutes of "cardio" daily, five or six times a week. You have several options and are free to choose the one you like best and suits your needs:

•  Bicycle
•  Treadmill
•  Stepper
•  Elliptical
•  Outdoor running

When to do cardiovascular exercises?
It's ideal to do it on an empty stomach, as soon as we wake up. If that's not possible, there's another equally valid and effective alternative: doing them AFTER weight training. The reason is to avoid depleting glycogen reserves, an essential nutrient for performing adequately in the main workout, so that during "cardio" the body's main energy source is fat.

Fat burning will be more effective if we do "cardio" at the end of the workout.

NUTRITION:

It's time to get cooking! Nothing is simpler, more practical, and more delicious than a good, healthy, and varied diet. Believe me, as much as people may think that a "fitness diet" is monotonous and boring, nothing could be further from the truth! To achieve that lean and defined body that we all desire, we must nourish the body with all foods in their correct amounts. 

We will start from the premise that you should eat five times a day to keep your metabolism and energy levels as active as possible.
We must be especially careful with carbohydrates, which does not mean we eliminate them entirely. A balanced diet should NEVER exclude any nutrient. The human body needs all of them to function at 100%. In the case of carbohydrates, what we will do is "play" with them a bit, that is, depending on our progress, we will increase or decrease the amount consumed. In our PLAN, we will consume carbohydrates only in the first three meals (breakfast, mid-morning, and lunch), while for snacks and dinner, we will opt for foods rich in proteins and vegetables (which, although they also contain carbohydrates, contain a very reduced amount of them and are also rich in fiber). 

In short, it's about having a good breakfast, which will be our main meal; a varied but not too copious lunch, and a very light dinner, containing only proteins and vegetables (no bread, cereals, fruit, juices, dairy...).

SUPPLEMENTATION:

We almost have everything ready to carry out the plan; we just need the supplementation, essential to help us definitively achieve our goals.

In this case, we are going to first use a good source of protein. We are working hard in the gym, following a low-carbohydrate diet, and it is clear that we will need an extra protein intake to ensure muscle recovery and toning while losing fat. 

• Super Nitro Whey is the perfect complement for you. 100% isolated and concentrated whey of the highest quality, also enriched with L-glutamine, vitamin B6, and calcium. Take one dose (30 gr) mixed with water (not milk or juices) twice a day: one shake in the morning for breakfast or mid-morning; and another in the mid-afternoon. You have a wide range of delicious flavors available, which will also make your diet much more pleasant.
• For pre- and post-workout moments, we will use the combination of Victory's L-Glutamine and BCAAs. Right before starting the workout, we will take a dessert spoon of L-Glutamine (5gr) + 2 BCAA capsules, and right after the workout, the same. This combination of L-Glutamine and BCAAs will also be taken before going to sleep to avoid entering a catabolic state (your body starts to "burn" muscle) during sleep hours and thus repair muscle tissue, achieving optimal recovery.
• As for muscle definition, we are going to help our body with this magnificent supplement: Fat Burner, a natural formula based on Chromium Chloride, L-Carnitine, and natural extracts (cinnamon, cayenne, mustard, and grapefruit). Fat Burner maintains your energy levels while promoting fat burning. Take 3 capsules daily: the first twenty minutes before breakfast, the second twenty minutes before lunch, and the third in the mid-afternoon or before training.

You have the keys, now it's all up to you. Discipline and constant work are the tools we use to achieve our goals.

Cheer up and GO ALL OUT!