When it comes to getting the ideal summer body, it can be a little difficult to know where to start if you have only been lifting casually or are new to exercising. There’s dieting, weights, cardio and so much more that are thrown into the mix before time can do the rest. In the process of workouts specifically, many tend to be either lost or misinformed about the role of compound exercises in muscle definition. The basics of weight training for toning are to increase your reps and decrease the weight so that the muscle begins to show. How important are compound exercises for muscle definition? Are isolated exercises the only thing needed? History Of Compound Exercises Compound exercises are known for covering multiple muscle groups at once, making it at least the most time-efficient and versatile out of both weight lifting options. Additionally, the intensity does add other benefits such as burning more calories, improving muscular coordination, and gaining muscle mass and strength. Compound exercises are essential for bodybuilding, powerlifting, and numerous sports like basketball, rugby, wrestling, and many more.  Read: Intermittent Fasting: Health Benefits and Risks Compound exercises, in essence, is the first method of weight lifting due to how little is needed to execute, and straightforward technique. While compound exercises have a higher risk of injury, having proper form is easily trainable; starting with lower weights while getting the technique right is critical in order to successfully mark your progress every session. Bodyweight exercises such as pull-ups and push-ups are some of the earliest concepts of compound exercises that can tackle the back, shoulders, arms, and chest all at the same time.  Why Are Isolation Exercises Important? As the name suggests, isolation exercises target a particular muscle group and it usually is usually used to complement compound routines that usually take a lot more practice to get the form right. Bodybuilding is the niche that is built on understanding isolation exercises perfectly in order to sculpt the body - which equates to muscle definition. Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth? Certain specific muscle groups require more attention as compound exercises will not have a direct effect on them due to it only being a secondary source of strength. Front, rear deltoids, treps, lats and so many muscle groups are essential to sculpt in order to alter the silhouette of your body for the most obvious sign of definition.  Isolation exercises are also good to build overall muscle size and it is common for many gym practitioners to rotate between machines and dumbbells to ensure that every muscle group is paid attention to. Though it is not wrong to do so, it is definitely backed up by compound exercises so that the same muscle group can truly be used to the point of exhaustion, leading to muscle hypertrophy. The reason why size is being mentioned is that definition is normally more pronounced when size is looked at first. Whether one is overweight or underweight, muscles need to be engaged first and experience hypertrophy before going through the definition phase. It is possible to go straight to definition if you have a low body fat count, but being too lean may not meet the universal standard of what is considered “cut”. There is nothing wrong with it if lean is the look you are going for.  Read Muscle Building Diet: Best Foods for Muscle Gains, Definition and Fat Reduction Can Compound Exercises Fit In?  Although isolation exercises are the key to attain muscle definition, they are commonly complemented by compound exercises. The latter’s ability to cover multiple groups at once makes it so that no muscle is left disengaged. Even though this does not correlate to definition immediately, having increased strength, an understanding of technique, and enhancing blood flow are all huge bonuses that are not to be overlooked.  For definition, isolation exercises should be the primary emphasis as it is more conducive to commit to high reps with lower weights. This is the basic makeup of most isolation exercises and is crucial for getting definitions. Because smaller muscle groups are primarily targeted, it takes a lot less weight to ensure that you properly exhaust your muscles as much as possible before hypertrophy. Emulating this with compound exercises will pose a challenge if you choose to adopt this tactic as reducing the weight of your exercises will only allow primary and secondary muscle groups to disperse a miserable, non-impactful amount of force. Not only will this waste your time, but it defeats the purpose of compound exercises, to begin with.  Read TRX vs. Other Gym Equipments: A Detailed Comparison Compound Exercises for Definition  Bench Press Out of all the major muscle groups, the chest has possibly the smallest selection of exercises out of the lot, but that just makes things easier for you. Incline press, decline press, and flies are basic isolation exercises that can be used to shape up the different parts of your chest, but the bench press activates most muscles in that area and is reliable for at least warming up before heading for the dumbbells and machines.  Read: Best Health Clubs and Gyms in Dhaka in 2021 Shoulder Press  The shoulder can be one of the most daunting major muscles to define as there are so many minor muscle groups that require different techniques for individual exercises. Shrugs bare very little similarities to front raises for example, and working on one does not translate to even remotely engaging the other. Shoulder or Military press is a good compromise that engages deltoids and traps simultaneously while forcing you to maintain the perfect technique required for the other exercises. Squats Legs literally occupy half of your body, which means that the very act of doing squats will save you a few exercises. Hamstrings, glutes, and calves are the big three that benefit from proper squats and are easy to follow up with after a few sets. Machines are more commonly used; leg press, calf raises, and leg curls are common follow-ups to squats and will certainly benefit from being engaged beforehand.  Read What is Protein Powder? Benefits of Taking Protein Supplements

The fitness industry isn’t shy when it comes to advocating the importance of dieting when trying to keep fit. Though workouts are great, it only occupies a couple of hours of your time, versus the rest of the day when food is the prevalent influence. Getting “cut” for the summer body has always been the dream goal for many and that usually requires an intensive diet that may make exercising look like the easiest part of reaching that goal. So, here are the top foods for muscle definition. What Kind Of Diet Should You Be Looking For? Logically, being defined means that your muscles have to be completely visible. Veins, sculpt and even muscle fibers all contribute to the definition of getting shredded - this would be impossible if one’s fact content is beyond a certain mark. Therefore, going on a calorie deficit kind of diet makes the most sense as the goal is to reduce body fat while supplying your muscles with a good amount of protein for some bulk. The exercises to be done will ultimately require weights and bulking will happen, especially to untrained muscle groups, but with high repetitions and a shorter rest time between sets, the definition will be the main result to look forward to. Read Apple Cider Vinegar: Benefits and Risk of Regular Consumption Top Foods for your Muscle Building Diet Kale Vegetables aren’t exactly the tastiest things on the planet, but they are great for fat loss and contain tons of nutrients. Fiber is naturally prevalent in fruits and vegetables, which does boost the body’s metabolism significantly, but Kale stands out for its iron. This nutrient is key to muscle development and helps the body circulate oxygen into your body, effectively part of the process of muscle synthesis. Joints also benefit from Kale because of its richness in Vitamin K. If you are susceptible to joint pains, this will safeguard your bones to ensure that they can keep up with your training. Although there are other neat options on this list, kale is almost mandatory due to how much its nutritional value aligns with muscle definition. Read TRX vs. Other Gym Equipments: A Detailed Comparison Millet This ingredient isn’t exactly the talk of the town in the world of fitness, but it certainly is a viable option as you plan your meals before and after training. Essentially, millet is birdseed. It works great for people and rivals the likes of quinoa because of its ability to help the blood flow with magnesium that contributes to definition. Additionally, millet contains plant-based protein which is perfect for complementing meat ingredients that also contains protein. It may not be the most obvious choice around, but it certainly holds value for your regime. The ingredient works best in breakfast bowls, salads, quinoa and even bread. Read What is Protein Powder? Benefits of Taking Protein Supplements Hemp Seeds It may come from cannabis, but its properties are 100% legal as it does not give you any sort of high. Not the easiest ingredients to find in the South Asian region, but it is rich in amino acids which are one of the most sought after nutrients, - hence pre workouts. In essence, amino acids are energy suppliers that are good for muscle definition and stamina. It contains gamma-linolenic acid (GLC) and Omega-6 fatty acids which are key to fat burning. The ingredient also does wonders against inflammation and boosts the health of your skin, nails and hair too. It is an overall great product, but it should not be consumed in excess. It works best with blends that contain hemp powder or salads. Read Types of Meditation: Which One is Right for You Quinoa There is a reason why quinoa sets a benchmark for other superfoods to follow or even surpass. Ever since the fitness industry has influenced many to start living healthier, quinoa has been a hot topic in conversation. It is a complex carbohydrate that has a substantial amount of protein and amino acids. The former is crucial for all diets involving muscle building, however, its amino acid is a nice addition that boosts the body when it repairs muscles. The benefit from this dish shines the most during the muscle repairing phase - therefore a calorie deficit should not necessarily lead to a protein surplus. Quinoa works the best after your workout and it is difficult to get the most out of it during your resting time. It is usually taken as the prime carbohydrate of choice, or else it can complement a salad. Read Cycling Benefits: How Indoor and Outdoor Cycling Strengthens Your Immune System Cottage Cheese The first dairy ingredient on the list, cottage cheese is a neat addition to the meal, especially if you choose to stay off carbohydrates due to how rich it can be. The strength of this cheese is its containment of Casein, which is currently one of the most viable protein sources in the supplement market. Casein helps your blood’s natural amino acids get a boost and lets that elevation stay a while longer. It slows digestion down, which means your body takes a longer time to digest it. This does wonder for more intensive training or regimes that are longer in duration. Interestingly enough, cottage cheese is versatile enough to be paired with fruits and pancakes. Read Bodybuilding Vs Powerlifting: Similarities, Differences, Pros, Cons Spinach Spinach is a classic and can be an alternative to Kale if that is your preferred choice. It is the foundation for many versions of the salad dish worldwide and for good reason. It contains a high amount of iron when boiled and magnesium which allows the body to metabolise carbohydrates better. Studies have shown that spinach has also helped to boost testosterone levels which translate over to muscle strength. It may be a bit of a stretch to declare spinach as an all-encompassing ingredient for muscle definition, but it is one of the few ingredients on the list that can be eaten multiple times during the day. Naturally, spinach is best when in a salad, but can work as a side for meat and quinoa too. Lentils Lentils are hassle-free add ons that work wonders for muscle building. They may not get the most love in the fitness community, but they pack a whopping 18 grams of protein minimum per cup. An average serving of protein powder contains between 20-25grams of protein, which makes this natural ingredient a powerhouse when it comes to protein. Other benefits of lentils include their low cost and decently long shelf life. It goes well with rice and salad. Read Different forms of Vitamin D: Benefits, sources of Vitamin D1 vs D2 vs D3