Training goal: Muscle definition

Muscle definition

You want to support muscle mass and strength.
You want to strip off body fat.
You want to support tough training sessions and general health.

Keep training and improve your diet!

Mirco Schöning

Atlantic Multipower Sales Director spent 12 years in the German American Football Bundesliga as a wide receiver.

Many athletes often don't look athletic or toned as their proportion of body fat is too high. That is why your diet plays a major role in achieving your goal. You should aim to reduce carbohydrate consumption and increase protein intake. In order to achieve your fat loss target and at the same time maintain or strengthen muscles, you should consume around 2g of protein per kilogram of body weight per day. Our products are the ideal way of absorbing good proteins without unnecessary carbohydrates.

"For heavyweight athletes, the motto "Lift weights and eat pasta" is okay. Anyone wanting to look athletic and sporty, however, must cut down on the carbs."

Mirco Schöning

Definition starts in the kitchen!

A lower body fat percentage enhances the look of your physique. This is primarily controlled by the right diet. Simply eating less is not the solution, however, as the body loses muscle if there is a lack of nutrients. Your objective is therefore to burn as much fat as possible while also ensuring a good supply of protein to the muscles.

Protein

Protein is the basic structural component of all muscle cells. It increases the metabolism and ensures increased calorie consumption. Eggs, meat, fish, pulses and dairy products are high-quality sources of protein. Protein supplements are also very important as they are very low in calories and fat. High-quality protein supplements include products that contain milk protein, whey, casein and egg as their main ingredient such as Multipower FORMULA 80 EVOLUTION. Numerous studies show that an increased protein intake and lower consumption of carbohydrates help with fat loss.

Carbohydrates

Carbohydrates can hinder the release of fat from fatty tissue and thus prevent its breakdown. Cut down on mono-carbohydrates in the form of cakes and biscuits in your diet, as well as any side dishes that are rich in carbs such as rice, potatoes and pasta.

Of course it won't help to remove a specific group of nutrients entirely, especially as requirements that are too rigid won't be adhered to in the long term. You should therefore leave a certain basic amount of high-quality carbs in your diet in the form of fruit, vegetables, dairy products, whole-grain products and nuts. The minerals and vitamins that they contain are also power nutrients for your body.

Tips for a healthy diet

Tip 1

Breakfast that activates the metabolism

Start the day with a breakfast that activates the metabolism. While you are sleeping, your body consumes nutrients in order to regenerate itself. When you wake, the reserves have been used up. Replenish them with high-quality carbs and protein.

Tip 2

Low-calorie sports drinks

Avoid drinks that contain too much sugar. Sugar is converted into fat very quickly. Instead, drink low-calorie sports drinks with vitamins and minerals.

Tip 3

Drink plenty of water

Drink two litres of liquid a day. Avoid sugary soft drinks! Sugar very quickly converts into fat. Instead, drink mineral water, tea or low-calorie sports drinks with vitamins and minerals.

Tip 4

Eat good quality carbohydrates

These are contained in vegetables and whole-grain products. Try to avoid bad carbs, such as white bread or sweets.

Tip 5

High quality protein

Eat only high quality protein. For example, fish is a good source of protein, is easily digestible and rich in essential fatty acids.

Tip 6

High-quality protein

Beef, chicken, turkey and nuts (you can eat a handful of these every day) are also rich in high-quality protein. Protein shakes are the ideal snack when it comes to obtaining muscle definition.

Tip 7

Protein shake for muscle definition

Drink a protein shake after every exercise session.

Tip 8

Get enough sleep

Make sure you get enough sleep to allow your body to recover.

A clever mix of cardio and strength training

Your workouts should contain a combination of cardio and strength training. With high-intensity training, your heart rate and metabolism increases which allows you to burn more fat. For successful strength training you should also include stability exercises as a strong core is vital.

Cardio training

The important thing to remember here is the way you go about your training rather than the particular type of training you choose. You achieve your goal faster with high-intensity training than with longer, endurance training, as your body has less chance to get used to it and so you burn more calories.

Also high-intensity interval training, alternating with phases of low intensity can reduce your cardio time to around 15 minutes.

Strength training

Lean muscle tissue increases the body's basal metabolic rate and fat-burning capacity. Strength training is therefore a vital part of your training to achieve your goal of more body definition. As with cardio workouts, intensity is also very important in strength training. Circuit training can help you to train your whole body in every workout. During each workout, try to lift more weight or do one more repetition of each exercise and keep a training log to see how it is progressing.

Our training tips

Cable Twist

To train the core muscles of the back and stomach.

Lunge with Dumbell into Bicep Curl

To train your legs, core and biceps.

Standing Bar bell shoulder press

To train your shoulders and neck.

Dips

To train your chest, shoulders and triceps.

This is how Multipower can help you

Our products to help increase Muscle Definition!
100% Pure Whey Protein - 2000g
10 reviews

100% Pure Whey Protein - 2000g

2000 g Tub - 67 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£67.49 view

100% Pure Whey Protein - 450g
1 review

100% Pure Whey Protein - 450g

450 g Sachet - 15 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£22.49 view

100% Pure Whey Protein - 900g
3 reviews

100% Pure Whey Protein - 900g

900 g Tub - 30 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£38.49 view

100% Whey Isolate Protein - 1590g
3 reviews

100% Whey Isolate Protein - 1590g

1590 g Sachet - 53 Servings

  • High level of protein – 85 % purest Whey Isolate Protein to support lean definition and muscle growth
  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest

£69.99 view

100% Whey Isolate Protein - 725g
1 review

100% Whey Isolate Protein - 725g

725 g Tub - 24 Servings

  • High level of protein – 85 % purest Whey Isolate Protein to support lean definition and muscle growth
  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest

£38.49 view

New
40% Protein Fit
0 reviews

40% Protein Fit

24 x 35 g Bar

  • 40% Protein
  • Low sugar
  • Source of Fiber

£33.49 view

currently not available

50% Protein Bar XXL
1 review

50% Protein Bar XXL

16 x 100 g Bar - 16 Servings

  • Goal and need driven bar for recovery
  • High quality ingredients support muscle growth and recovery
  • Convenient, great tasting nutrition for anytime, anywhere

£47.99 view

53% Protein Bar
4 reviews

53% Protein Bar

24 x 50 g Bar

  • Great tasting protein bar with white chocolate coating
  • With 53% Protein to support your muscles

£54.99 view

55g Protein Shake
4 reviews

55g Protein Shake

12 x 500 ml Bottle - 12 servings

  • Ideal supply of protein to support muscle growth
  • A fast supply of carbohydrates ensures that you’ll have the nutrients you need
  • Premium vitamin mix

£51.99 view

BCAA 2:1:1 Powder
4 reviews

BCAA 2:1:1 Powder

400 g Tub - 40 Servings

  • Optimum ratio of 2:1:1 Leucine, Valine and Isoleucine
  • BCAAs stimulate the protein synthesis before, during and after intensive workouts

£39.99 view

currently not available

BCAA+
0 reviews

BCAA+

120 g Capsules - 17 servings

  • Essential amino acids leucine, isoleucine and valine (BCAAs)
  • Ideal supplement for reduced carb diets

£20.99 view

Creatine
4 reviews

Creatine

500 g Tub - 166 servings

  • 100% absolutely pure Creapure® creatine for optimal reabsorption
  • For better performance during strength training and other intense physical activities
  • Increased muscle volume due to increased water retention in muscle cells

£22.99 view

Creatine Capsules
1 review

Creatine Capsules

121,8 g Capsules - 34 servings

  • 100% absolutely pure Creapure® creatine for optimal reabsorption
  • For better performance during strength training and other intense physical activities
  • Increased muscle volume due to increased water retention in muscle cells

£18.49 view

Fit Protein
60 reviews

Fit Protein

12 x 500 ml Bottle - 12 servings

  • Ideal protein supply for growing muscle
  • Readily available carbohydrates give you the nutrient source you need
  • Maximum 1 g fat per bottle

£47.99 view

Fit Protein Diet
2 reviews

Fit Protein Diet

960g Sachet - 16 servings

  • Post workout protein shake
  • 42.5g Protein
  • Whey Protein, Micellar Casein Protein

£31.49 view

Fit Protein Diet Sachets
3 reviews

Fit Protein Diet Sachets

20 x 60g Sachet - 20 servings

  • Post workout protein shake
  • 42.5g Protein
  • Convenience of a single sachet

£51.99 view

Fit Protein Lite
2 reviews

Fit Protein Lite

12 x 500 ml Bottle - 12 servings

  • Reduced energy by replacing 7.5g/100ml of sugar with sucralose.
  • Post workout ready to drink protein shake
  • High protein, low carb, fat free!

£47.99 view

Formula 80 Protein
26 reviews

Formula 80 Protein

750 g Tub - 25 servings

  • Blend of 4 high-quality proteins: Casein, Milk, Whey, Egg for fast, medium and slow release
  • Enriched with Vitamins + Minerals
  • Ideal for those dieting as this formula keeps you fuller for longer

£31.49 view

Green Kick
3 reviews

Green Kick

12 x 500 ml Bottle - 12 servings

  • 160 mg caffeine and 1000 mg taurine for extra energy
  • Guarana is added for an ongoing boost to workouts
  • Supports strength and endurance

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Guarana Shot
0 reviews

Guarana Shot

500 ml Shots - 20 servings

  • Long-lasting energy supply with 1.500 mg Guarana per bottle
  • Natural Caffeine source to improve performance
  • Magnesium contributes to the normal function of muscle tissue

£31.99 Now £26.99 view

L-Glutamine Powder
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L-Glutamine Powder

500 g Tub - 100 Servings

  • 5g Glutamine per serving
  • Supports the immune system

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Optimized Casein + Egg Protein
1 review

Optimized Casein + Egg Protein

900 g Tub - 30 Servings

  • Micellar Casein, Calcium Caseinate and Egg Protein
  • Ideal for overnight recovery

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Power Layer
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Power Layer

18 x 60 g Bar

  • 60g bar
  • High in protein – 19.8g per bar
  • No artificial colours

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Power Pack
1 review

Power Pack

24 x 35 g Bar

  • 27% high quality protein
  • Only 136 calories
  • Optimum ratio of protein:carbs:fat

£32.49 view

Power Pack Vanilla
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Power Pack Vanilla

24 x 35 g Bar

  • Delicious protein bar with chocolate coating
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£30.99 view

Protein Smoothie
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Protein Smoothie

8 x 330ml Bottle - 8 Servings

  • Natural ingredients
  • 7%-10% real fruit
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£25.99 view

Red Kick
0 reviews

Red Kick

12 x 500 ml Bottle - 12 servings

  • 160 mg caffeine and 1000 mg taurine for extra energy
  • Guarana is added for an ongoing boost to workouts
  • Supports strength and endurance

£22.99 view

Red Kick 330 ml
8 reviews

Red Kick 330 ml

24 x 330 ml Bottle - 24 servings

  • 660mg Guarana Extract
  • 105mg Caffeine
  • The guarana and caffeine combination offers a reviving drink with the instant effects of caffeine and the slower more sustained action of guarana

£39.99 view

Whey Protein Drink
4 reviews

Whey Protein Drink

12 x 500 ml Bottle - 12 servings

  • Water-based protein drink with 30 g protein, 23% BCAA and 18% glutamine per bottle
  • The perfect protein source during the definition phase
  • Easily digestible and reaches muscles quickly

£41.99 view