Todays health topic:- Shredding: the secret to defined muscles You don’t need to be a bodybuilder to get muscle definition, and it doesn’t matter how old you are. But the best part? You can see the difference in just six weeks. By Fiona Baker Think your days of defined muscles are behind you or that you need to be pumping heavy iron several hours a day? Wrong. It’s possible for everyone to build some muscle definition, and it can be visible in as little as six weeks. Kusal Goonewardena, the founder and head of Melbourne University’s Elite Academy of sports medicine, works with high-performing athletes, including Olympians, and says their approach to training can hold the secret to not only being fit but looking fit, too. “The key to looking fit has everything to do with the intensity of your training and having a program you stick to that increases that intensity incrementally and in a way that works for your fitness level,” Goonewardena says. “If you’re committed to getting defined muscles, you can start seeing results anywhere between six and 18 weeks. In fact, if you don’t start feeling changes after three or so sessions, you’re not doing the right program.” Listen to your body While the saying “no pain, no gain” may be wheeled out regularly in the world of sport and fitness, there’s some body pain you do need to avoid, particularly the type that damages muscles and tendons and puts a temporary stopper on your exercise routine. “It’s normal to feel some soreness when you start a new exercise plan, but you don’t want to get injured,” Goonewardena says. “When you’re building up the intensity, don’t rush it. Some people may be able to absorb an increase in intensity of about 20 per cent in a 14-day period but many will need to take 21 days to avoid injury.” Achieving defined muscles is also not about lifting heavy weights. A 2012 US study found that it can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue – and this can be done with lighter weights but high repetitions. *For the full article please click on below. Please check with your doctor before starting any fitness program. I also do not endorse the Fitness course that Body and Soul are promoting bodyandsoul.au/fitness/training+tips/shredding+the+secret+to+defined+muscles,30501
Posted on: Mon, 08 Dec 2014 08:35:10 +0000
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