10 Tips to Improve Muscle Definition

by: Vicky Reihana on


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I am not a fan of the phrase  “Tone Up!” Its used a  lot among women these days wanting to improve the shape of their bodies. “Tone up’ is confusing!  It has nothing to do with creating firm shapely curves.

The term “Muscle Definition” makes whole lot more sense to me as it gives you a MENTAL picture of the look you want to achieve.

I’m not talking bulging biceps like a body builder; more like a strong smooth, firm appearance that women dream of.

I am not going to lie unless you are genetically blessed; muscle definition is going to take work, commitment and dedication.

10 Tips to get you started!

  1. Ditch the treadmill! Too many long cardio sessions are not going to get you the definition you want. If you don’t believe me take a look at the physique of a long distance runner compared to a sprinter. I get you love to run! Keep it short and sharp.


  1. Schedule in at least at least 3 weights session a week. Start with big compound movements like squats; deadlifts, chin ups and bench press before incorporating isolation movements like bicep curls into your program.


  1. Train to failure! If you are working in a 6-8-rep range and can push out another 2 reps the weight is too light. Go heavier. Employ a qualified PT to ensure your pushing yourself. Or pair up with a gym buddy to motivate you.


  1. Add High Intensity (HIIT) training into your program. Limit the sessions to 1-3 times a week! This type of training will compliment the heavier/slower workouts and improve muscle definition with the bonus of ramping up your metabolism.


  1. I’m going to say it like many have before “Abs were made in the Kitchen” Nutrition is the key factor in seeing that hard earned definition. If you are holding body fat no amount of training is going to help you get the look you long for.


  1. Increasing your water intake to 2-3 litres a day is paramount, not only for fat loss and muscle growth but also for reducing fluid retention.


  1. Repair your muscles with quality protein. When you stress muscle fibers they will break down and need to be repaired to grow. Consuming Quality Protein within 30 minutes of a workout with a small amount of carbohydrates will speed up muscle repair and recovery.


  1. Eat more of the good stuff! Fuel your body regularly eating quality protein, good fats, an abundance of vegetables, 1-2 serves of fruit and non-starchy carbohydrates every day.


  1. Limit alcohol, it messes with your metabolism, appetite, energy levels, moods and hormones. It will leave you puffy and craving junk food.


  1. Don’t underestimate the importance of sleep and rest. Aim for at least 7 hours of sleep a night. Give your body time to rest and help speed up muscle repair.