标题: 【运动】How to Build Body Definition [打印本页] 作者: leenyao 时间: 2011-1-2 18:15 标题: 【运动】How to Build Body Definition
Overview
Building body definition requires an increase in the amount of muscle you have and a reduction in the amount of fat on your body. No matter how much muscle you develop, if you are carrying excess fat, you won't have definition. It takes a combination of weight lifting and cardio workouts, along with attention to your diet, to build definition. Depending on your current fitness level, it may take several months before you notice changes to your physique. Use a tape measure to chart your progress and to avoid feeling frustrated at slow progress.
Step 1
Lift weights to build muscles. Work all body parts to develop definition evenly. You can perform a full body workout three times a week, or lift four days a week, working different body parts on alternating days. Work out body parts on nonconsecutive days to ensure muscle recovery.
Step 2
Choose heavy weights. How much weight you can lift depends on your personal strength and the length of time you have been training. Choose weights that make it difficult to complete more than 12 reps of each exercise. Once you can complete 12 reps, increase the weight for that exercise so you continue to build muscle.
Step 3
Perform cardiovascular exercise to burn fat. The Centers for Disease Control and Prevention, or CDC, recommends that everyone perform at least 2.5 hours of cardiovascular exercise each week. You can increase this amount to speed your weight loss. Activities such as bicycling, dance class and walking are enjoyable, which makes them easy to stick with long-term.
Step 4
Cut calories to reach your ideal weight. As important as exercise is to developing definition, unless you are already at your ideal weight, cutting calories will help you reach your goal faster. Determine the approximate number of calories you need to maintain your weight by multiplying your weight by 12 if you are a female, and 15 if you are a male. Subtract 500 from this number to lose one pound a week through diet alone. You may lose more weight, depending on the intensity of your exercise.
yes,i like sports.and i'm s,s,s,"slim".not strong .
i work out to make more muscle.i used to go 30-minute jogging every evening.these day it's cold,and i squeeze some time to play balls,football or basketball in the daytime.作者: kobe 时间: 2011-1-4 10:17
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good! you're right!