Ah, the classic phrase that echoes through gyms and social media: "I just want to define." Simple, direct, harmless... or is it?
The problem is not in the desire, of course. The problem is in what this sentence, comparable to a Russian doll, really hides.
Define what, exactly?
If you tell me you want to define your card PIN or the fastest route to avoid traffic, I understand. Now, when you tell me you want to "define your body", I have to ask: but what definition is that?
What most people mean by “defining” or “toning” is basically this: losing fat mass and gaining muscle mass at the same time, but without major sacrifices – after all, they “JUST want to define”.
Let's take it one step at a time..
- What does “define” mean in most people’s minds?
· "I want to lose fat, but without gaining weight, because the scale scares me.”
· "I want to gain muscle, but without getting big, because I don't want to look like a bodybuilder.”
· "I want visible results, but without much effort, because I have a life.”
To put it simply... The reality
“To define” involves gaining/maintaining muscle mass and losing fat mass, and if it were as simple and intuitive a process as it seems, half of the world’s population would already be ready to step onto the stage of a fitness competition. But they’re not. And why?
Because it’s not just about “doing some light exercise” or “just tweaking your diet”. It’s a game of patience that requires three essential things:
· Training well done – It’s not just about working out for the sake of it. You have to lift weights, challenge your muscles, and yes, gradually increase the load. If you want to see definition, you have to build muscle.
· Healthy eating – Eating healthy doesn’t mean cutting out everything and living on lettuce leaves and grilled chicken. It means eating enough to sustain your workouts and maintain a calorie deficit.
· Time and consistency – The problem is that many people think they will see results in two weeks. Spoiler: they won’t. The definition comes to those who stick with the process for months and don’t give up at the first block.
- But is it possible to do both at the same time?
Yes, in some cases it is possible to lose fat and gain muscle at the same time. But this depends on several factors:
· If you're new to strength training (good news, you'll see quick progress!).
· If you've started training again after a long break (the famous "muscle memory" helps).
· If you have a very well structured plan and control your nutrition strategically.
Moving from "I Just Want It" to "I Really Want It"
If you’re reading this and still believe that you’ll “get defined” just by taking a few walks and doing a few sit-ups, I have some bad news.
But, if you realized that you need serious training, a balanced diet and a lot of patience, then congratulations: you are already on the right track.
Now, the final question remains: are you going to continue with the "I just want it" or are you going to do what it takes to get there?
Rita Gomes - Personal Trainer BMS