Restructure Your Body: Definition Period

What Is Definition?

Most people who try to lose weight, desire to be both delicate and fit appearance. Common weight loss programs focus on reducing body fat and losing weight rather than increasing muscle. The definition process is an approach in which not only burning fat but also gaining muscle is important. In addition to fat burning, definition processes and techniques can help you increase your strength and the number of calories you burn throughout the day. Body composition refers to the amount of fat and lean mass (muscle, bone, water) the body contains. Analyzing the mass allows you to get more reliable results than methods that only affect height and weight, such as body mass index (BMI). This is because the percentage of body fat relative to muscle mass better reflects the general physiological state rather than just weight^[1].

Definition can be called a lifestyle in which fitness and nutrition tips, apart from common diets, cause healthy changes in the body’s muscle-fat ratio. Remodeling means redesigning something or redesigning it in a different way, in this context, body recomposition or definition can be expressed as redesigning the body. Although definition has been used for a long time, especially by athletes, weightlifters and people who perform heavy fitness exercises, it has recently become a preferred method for people who care about staying in shape and aim to lose fat. The priority of most people trying to lose weight may be to see a change on the weighing machine. When using the weighing machine as a target, it should be noted that this scale does not distinguish between fat and muscle loss. If you would like, you can use the fat ratio calculation scale for the most accurate results.

How to Make Definition

Definition is closely related to general lifestyle. There is no established and generally valid protocol for the practice, and it is applied as a period regardless of gender. On the other hand, a correct diet and exercise program has enough effect to facilitate the effect of definition. Knowing and applying some basic points when starting the definition process is important for the successful completion of the process. You can take a look at the details to learn more about what these basic points are^[2].

Muscle Growth  

Muscle growth during definition period occurs as a result of the formation of new muscle proteins added to muscle cells. This period, known as muscle protein synthesis, occurs together with strength training, protein consumption and calorie burning^[3]. Situations such as inactivity, insufficient protein intake, and lack of sleep reduce protein synthesis by causing a condition known as muscle protein catabolism. When the ratio between muscle protein synthesis and catabolism is equal, you won’t gain or lose any muscle mass. When the rate of muscle protein synthesis exceeds the rate of protein catabolism, you gain muscle mass. When negative muscle protein balance occurs, this situation reverses, causing muscle mass loss. It is necessary to focus on positive muscle protein balance when the goal is to gain muscle. Resistance exercises, in particular, are one of the types of exercises used to accelerate protein synthesis.

Muscle building process progresses slowly^[4]. Weight trainings and a proper nutrition program help the body to progress slowly and gradually in building muscle mass, providing permanent and long-term results. This progress, which occurs as a result of triggering a series of molecular and hormonal changes, is the first year of exercise where muscle building is quick and easy. After this stage, it is like building a house with LEGOs. It is possible to get effective results by adding one more level to your exercise every week or every month.

Fat Loss

It is necessary to lose more energy than the energy taken for fat loss. This amount is obtained by calculating the amount of calories expended against the calories taken. In this case, unhealthy and high-calorie foods and when these foods are eaten are important, as is the amount of calories these foods provide to the body. Metabolism works according to the first law of thermodynamics. In other words, energy stores do not increase without you taking more energy. Therefore, it is not possible to create a calorie deficit without restricting energy intake. Research shows that low-calorie diets are effective on weight loss regardless of the macronutrients they emphasize^[5].

Calories are more important when it comes to effective weight loss. If your body expends too much energy and takes in less nutrients than it needs, it has no choice but to use its fat stores to survive. As the target is to lose fat and build muscle, it is important to pay attention to where the calories come from as well as calorie restriction. It is important to make sure you get enough protein to provide the raw materials your body needs to build muscle mass. Studies have shown that following a high-protein diet while restricting calories is effective in reducing body fat, preserving muscle, and maintaining satiety^[6].

How to Achieve Both Muscle Growth and Fat Loss?

There are some key factors that determine whether fat loss occurs while building muscle^[7]:

• Training age (how long you have been strength training)
• Current body composition
• Genetic
• Insulin resistance
• Hormone balance

Those who are new to strength training can gain muscle relatively faster than others. Since the body fat percentage is higher in beginners, more energy is spent on muscle gain. When these people do strength training, it sends a strong growth stimulus to their muscles. This message has the effect of improving insulin sensitivity and nutrient uptake within muscle cells. Besides, fat cells remain resistant to insulin. Therefore, the probability of calories going to muscle cells increases. These functions help with muscle gain and fat loss simultaneously.

Athletes who have lost muscle mass and increased fat may have an easier process of rebuilding mass than others, thanks to muscle memory. For example, an experienced athlete may switch to a definition period by consuming higher calories during the process of building muscle and then maintaining muscle mass.

What Should the Nutrition Routine Be During the Definition Period?

It is known that calories consumed are the primary regulators of body weight although the ideal ratio of macronutrients for the body’s definition is not exactly clear. Research confirms that active athletes perform well with a balanced diet that includes plenty of protein^[8]. Completely eliminating carbohydrates or going on a temporary diet is not suitable for the definition period. Carbohydrates are protein-scavenging molecules and support the muscle mass-increasing effects of a protein-rich diet^[9]. So, including small amounts of carbohydrates in your diet will contribute to the body’s definition process. During this period, it is important to consume minimally processed foods with preserved vitamins and minerals^[10]:

• Fruits: Apples, avocados, strawberries, grapes, plums, pears, raspberries, watermelon.
• Vegetables: Roquette, asparagus, beets, broccoli, cabbage, mushrooms, peppers, potatoes, pumpkin.
• Wholewheat grains: Brown rice, oats, popcorn, quinoa, whole grain bread, whole wheat pasta.
• Nuts and seeds: Almonds, cashews, chia seeds, walnuts, pistachios, pumpkin seeds, almonds.
• Legumes: Black beans, black-eyed peas, chickpeas, kidney beans, peas.
• Dairy products: Butter, cottage cheese, milk, yoghurt.
• Poultry: Eggs, chicken, duck, goose, quail, turkey.
• Fatless meats: Fillet, tenderloin.
• Beverages: Black coffee, unsweetened tea, mineral water.

Foods that are recommended to be consumed less due to the amount of calories they contain include breakfast cereals, crackers, desserts, fried foods, energy drinks, frozen foods, alcohol and coffee with cream derivatives.

Beneficial Supplements

Additional to the nutrition program, support can be obtained from some supplements that will help build muscle.

• Protein powder: Plant-based protein powders, as well as supplements derived from milk in the form of whey powder and casein, are high-quality protein sources. It has been supported by studies that protein powder supplementation significantly increases muscle size and strength^[11]. Additionally, protein powder can make reaching your goals easier and more cost-effective.
• Creatine: One of the most studied food supplements is creatine. It has been supported by studies that creatine supplements taken to increase muscle size and strength have positive effects^[12]. Creatine is also among the reliable sports supplements with very low risks of side effects.

How Long Does the Definition Period Last?

An ideal definition period varies between 8 and 12 weeks^[13]. You are likely to notice visible changes in your body after this period. However, the duration of noticeable effects can vary for each individual. For some, it may take as little as 28 days, while for others it may take up to 8 months^[14]. The efficiency you will get from the definition period depends on what your target is. For example, if you have a high fat percentage and low muscle mass, the process may take longer. Each individual’s metabolism responds differently to training and nutrition programs. The important thing is to stick to the process and be flexible.

The two key players in the process are muscles and fat, when it comes to losing weight effectively. There is nothing that prevents you from going to the gym and taking action to lose a few kilos on the weight machine. However, a more goal-oriented approach, perhaps a recovery period, can help you get what you need for effective weight loss. Definition involves a professional approach to supporting your muscles while burning fat for a healthier, well-shaped body. In addition to this period trying diet and exercise tips will help you achieve success safely and effectively.