Muscle Definition Structure 

The muscular system is subdivided on different levels. There are individual muscle groups that work together.  

For example, in the upper arm. When you pinch your elbow and bend it, notice at the front and back of the upper arm, a thick muscle appears.  

The muscles work together to bend and stretch the arm.   

These individual muscles can be divided into muscle fiber bundles where each fiber bundle consists of individual muscle fibers or muscle cells.  

These in turn are broken down into smaller units, until you have only single protein strands that are crossed by neural pathways. 

The muscle itself therefore consists of protein on its smallest level. To support your training, increase your protein to help build muscles. 

However, defining specific muscles requires a little more than fitness training and diet. 

There are many factors that affect muscle definition including the following:  

  • Genetics – Not everyone has the God-given physique to build clearly visible muscles. And then there are people who don’t need to work out as hard and already look every inch a bodybuilder. 
  • Nutrition – Muscle building needs certain vitamins and minerals to be successful.   
  • Body fat percentage – Subcutaneous fat obscures the muscles. In men, this is often located in the middle of the body. 
  • Type of training – When loaded, the body reacts with muscle building. However, muscles are only defined if the type of stress stimulus and frequency are correct. 
  • Mental balance – To achieve muscle definition, stress and pressure should not occupy any space in mental performance.  

What is Muscle Definition Anyway? 

Muscles are made of protein fibers grouped together at different levels into firm bundles.  

Look at an anatomical model and find there are different strands and bundles of musculature throughout the body around the skeleton.  

These muscles hold the skeleton together and provide movement.  

There are deep muscles which are very close to the bones and cannot be consciously controlled by many people.  

Then there are the more visible and more pronounced rest of the muscles.  

If you deliberately work on your buttocks, then you have well-defined muscles on the buttocks. 

If, at the same time, you work on the bones and cartilages deep inside the pelvis towards the buttocks, then you have discovered the deep muscles in that part of the body. 

Distinction is important because defining muscles means you train the well visible, external muscles. 


 8 Tips for Excellent Muscle Definition 

You’ve spent countless hours in the gym, but you still haven’t improved your muscle mass?  

First, your diet must consist of the following:  

  • Protein: 30g of protein per meal or 2g / kg of body weight per day 
  • Fat: 20-30% of your diet should contain healthy fats. 
  • Carbs: Get your carbohydrates from clean sources like fruits, veggies or brown rice 
  • Meals: Eat small meals every 2-3 hours 


Tip #1 Continue to use your weights  

You don’t have to change your training, but make sure to complete it every time.  

Start training with light weights, where you do 30 reps per exercise, or something similar. 

Stay in your workout, which will help build muscle mass.  


Tip #2 Diet makes a difference

Anyone who does sports and wants defined muscles needs energy.  

But energy from sugar is used up immediately and is not very sustainable. While energy from fat, settles on the hips. 

To gain muscle definition, maintain a balanced diet with lots of minerals and vitamins, but avoid fat and sugar. 

Your body can also gain energy from protein. A protein-rich diet provides your body with everything it needs to build muscle and helps it lose fat. 

Protein doesn’t only mean drinking milk and eating eggs and steak every day.  

Legumes, nuts and seeds also contain protein. A serving of oatmeal with milk can be a great breakfast. 


Tip #3 Don’t overdo cardio 

Endurance training is good for reducing fat, but for a successful muscle definition, a calorie deficit is much more important.  

Once your body gets used to the calorie deficit, you can build some endurance training into your workout. 


Tip #4 Reduce fat loss  

It’s important to not lose fat too fast.  

Make sure when defining muscle, you reduce a maximum of 0.5-1kg of body fat per week, otherwise you risk losing the muscle mass that you have successfully built up. 

Note that in the first week you will lose more weight than in the following weeks.  

So, track your weight loss only from the 3-4 weeks. 


Tip #5 Abs equals Diet 

If you do 3-6 exercises for the abdomen to highlight your abdominal muscles, you will only see changes when you have lowered your body fat percentage. 

At about 11% body fat, your abdominal muscles become visible. In women, it’s about 18% body fat. 


Tip #6 Cheat days  

A successful diet always includes a cheat day.  

On this day, you can eat whatever you like, as long as in moderation, to give your body the opportunity to recharge and regenerate. 

This process will even help you burn more fat than if you completely skip cheat day. 

Tip #7 Learn what body fat percentage is 

The percentage of body fat tells you how much fat you have left on your body. It also determines whether you will see your abs.  

You can reach a maximum body fat percentage of 5-7%, anything below that is impossible.  


Tip #8 Drink lots of water 

Although this may be the easiest tip to do, unfortunately many still don’t understand it.  

Adequate intake of water increases metabolism by up to 30% and helps with muscle definition. 

Take a water bottle with you wherever you go so you always can drink something, if you feel like it. 


Takeaway Tip  

The perfect curves in the right places builds self-esteem and self-confidence.  

But for visible success, a variety of factors play a crucial role in muscle definition.  

Many roads lead to Rome, as they say. In other words, there are many ways you can achieve the desired result muscle mass. Find out what works best for you and stick with it.   

The iron will to change something is always the first step here. 



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