About this Video
- Video Title: Cómo Definir Rápido
- Channel: Borja Yus
- Speakers: Borja Yus
- Duration: 00:25:17
Introduction
This video provides a comprehensive guide to quickly and effectively achieving a defined physique. Borja Yus explains how to adjust diet, training, and supplementation to lose fat and maintain muscle mass, emphasizing a sustainable approach.
Key Takeaways
- Defining your physique is not about extreme calorie restriction and excessive cardio: This approach leads to muscle loss, hunger, and ultimately, unsatisfactory results.
- Creating a caloric deficit is key to fat loss: This involves consuming fewer calories than your body expends or increasing physical activity. The Harris-Benedict equation is used to estimate daily caloric expenditure. A deficit of 300-500 calories is recommended for sustainable weight loss.
- Maintain muscle mass during definition by focusing on progressive overload: Continue to increase the intensity and/or volume of your workouts. Avoid extreme diets that compromise training performance.
- Most fitness supplements are ineffective: The speaker highlights the limited evidence supporting the efficacy of many popular supplements, recommending only caffeine, creatine, and protein powder as potentially beneficial.
- Track progress using multiple methods: Don't rely solely on the scale. Use photos, measure body composition changes, monitor training progress, and assess overall well-being. Adjust caloric intake as needed to maintain steady progress.
