Your journey in search of total healthy muscle definition begins here!
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Hello!
My name is Reinaldo Fogaça and I'm a bodybuilder. I am and I always have been 100% natural. I've never participated in any kind of professional competitions. I train just because I love it. You might be asking: "Why the hassle of permanently training and dieting like a professional athlete?" My answer is very simple: "Why not?" An outstanding physique is inspiring. I've been inspired and, because you're visiting my site, I like to believe I'm being able to inspire as well. Anyone can improve their shape naturally in unimaginable ways. Maybe you want to have an elite physique, maybe you only want to improve your look a little bit. Whatever you're searching for, you only need to take the first step. If you want to learn how to start, keep on reading this site.
WHAT IS BODYBUILDING?
Bodybuilding is a physical activity in which individuals engage in a combination of strength training and nutrition practices with the goal of developing and improving muscle mass, definition and overall physical appearance. This is typically achieved through weightlifting, resistance training and following a specific diet and nutritional plan. When practiced naturally, in addition to aesthetic benefits, bodybuilding also promotes physical and mental health improvement.
BODY FAT PERCENTAGE
Having a defined physique is not only related to having well-developed muscles. If your body fat level is high, all your muscles will be hidden under your skin. If you have the opportunity to measure your body fat percentage through a body composition scale, the tables below can serve as a guide for you to identify in which category you are.
MEN
Super shredded: 4% - 5.9%
Shredded: 6% - 7.9%
Athletical: 8% - 11.9%
In shape: 12% - 15.9%
Out of shape: 16% - 20.9%
Fat: 21% - 25.9%
Obese: 26%+
WOMEN
Super shredded: 12% - 13.9%
Shredded: 14% - 15.9%
Athletical: 16% - 19.9%
In shape: 20% - 23.9%
Out of shape: 24% - 28.9%
Fat: 29% - 33.9%
Obese: 34%+
To maintain good health, try to keep your body fat percentage below 16% for men or 24% for women.
Higher levels are dangerous and can lead to serious diseases and reduced life expectancy.
HOW TO (RE)START CORRECTLY
A mistake-free diet is the most important factor for achieving high muscle definition naturally. Hard training in the gym is undoubtedly essential, but it alone will never bring you quality results. In other words, it doesn't matter how good you train if you eat wrong. To (re)start correctly, you will need specific nutrition and training protocols.
Having an appropriate nutritional plan is the first step you must take. With it, you will learn how to organize your daily meals with the right foods through the caloric control of macronutrients.
The next step is to start a training program consistent with your goals that can be adapted to your free time when you are not studying or working. It should be complete enough to make you exercise all muscle groups distributed in the maximum number of weekly workouts that is possible for you, always respecting your personal limits and rest periods.
You can get a lot of free tips from my videos and posts on YouTube and Instagram. Use the buttons below to access them:
Make sure to check my YouTube video "10 Tips For Losing Weight and Getting Fit".
GET PROFESSIONAL HELP
General information is important and serves as a good start point. However, it's always better to have professional help. That means, you really should look for a reliable professional that can design your nutritional plan and workout program. In case you're interested, I'm available for coaching. Access this form to get more information.
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