Well, you’ve been training really hard, for the past months you have spend a lot of time in the gym. And, actually, it worked, but maybe not in the way you’ll prefer. Now, you are huge, that’s a fact, but you are not the big mass of muscle you wanted to be. You have now in your body some excess of body fat.

And, ok, you are huge, but you don’t exactly look like stone. What you got is just a big, soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. That answer is quite simple. It doesn’t involve any type of exercise or any fancy supplement. The only reason your muscles don’t show through is because your body fat is too high.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique? It is completely, totally and utterly dead wrong.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. In other words, no excersice will magically burn fat off of your chest or cause it to appear more defined.

You can use the bench press, squat, standing curl, pull-up, military press, and deadlift to stimulate the most muscle growth. If you train with weights you will build muscle mass, it’s really quite simple. Do you want to get ripped? Well, that’s another story.

So how exactly do you “define” a muscle? The only way to “define” a muscle is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet. You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

2) Perform proper cardio workouts. Reduce your body fat simply by burning off all the excess fat you can. To maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.

That’s all folks! Leave behind the notion of “light weight and higher reps”. Just follow these simple instructions to achieve the muscle definition that you are looking for.

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