
Definition phase: how to burn fat and maintain muscle mass
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The definition phase, or cut, is the moment when the main goal is to reduce body fat while maintaining as much muscle mass as possible. It's a crucial step for anyone who wants to get a sculpted and drier physique, but doing it the right way is essential to avoid muscle loss and energy drops. Find out how to best deal with the definition and which supplements can help you achieve optimal results!
When to enter the definition phase
Usually, the definition phase is programmed after a period of mass in which muscle and strength have been gained. The ideal time to start the cut depends on personal goals, but many athletes and bodybuilders do it in the spring or early summer to get in shape in the warmer months. However, you can enter the definition phase at any time of the year, as long as you follow a well-structured plan.
Controlled caloric deficit
The key to success in the definition phase is to create a calorie deficit, that is, to consume fewer calories than are burned. However, the deficit must not be excessive, otherwise the body will begin to sacrifice muscle mass as well.
Tip: a deficit of 10-20% compared to your daily calorie requirement is ideal for losing fat without compromising muscle mass.
High protein intake
Proteins are essential to preserve muscle mass during the cut. An adequate amount of protein helps muscle synthesis and prevents catabolism.
- Recommended protein sources: lean meat, fish, eggs, dairy products, legumes and quality protein supplements.
- Recommended products: concentrate proteins, isolated (or hydrolyzed) proteins or caseins to ensure an adequate protein intake without excess fats and carbohydrates.
Strategic carbohydrates and good fats
Don't eliminate carbohydrates! Reducing carbohydrates too much can lead to energy drops and a reduction in training performance. The ideal is to consume them strategically around the training.
- Recommended food sources: complex carbohydrates such as brown rice, oats and sweet potatoes. Good fats such as nuts, extra virgin olive oil and avocados help keep the metabolism active and support hormone production.
- Recommended products: fast-release powdered carbohydrates for optimal energy release and omega-3 to support cardiovascular health and metabolism.
Training: cardio and weightlifting
Training in the definition phase must combine weightlifting to maintain muscle mass and cardio to increase caloric expenditure.
- Weight training: maintain high loads and moderate training volume to preserve your muscles.
- Cardio: HIIT (High-Intensity Interval Training) or moderate cardio sessions can be integrated to maximize fat loss.
Essential supplements for the definition
Nutrition is the foundation of success, but the right supplements can optimize your results and help you make the process more effective.
- Fat burners (thermogenic): they accelerate metabolism and increase fat oxidation.
- BCAAs and EAAs: they protect muscle mass and promote recovery during the caloric deficit.
- Creatine: helps maintain strength and muscle volume even during the definition phase.
- Pre-Workout: perfect for maintaining energy and concentration during intense workouts.
The definition phase requires constancy, discipline and strategy. Eat in a balanced way, train your body intelligently and use the right supplements to get the most out of it. Remember: the cut does not mean sacrificing muscle mass, but optimizing every aspect of your routine for a more defined and performing physique!
Are you ready to go into cut mode? Visit Bull's Power to find everything you need for your transformation!