The muscle definition stage is the hardest to follow because of the diet. Here are a few tips to help you achieve it.

When it comes to working in the volume stepWe give our all, don't we? A full belly, a happy heart, loaded with hydrates and full on in the gym, it's all energy and good humour. And as we are covered up, nothing happens, I then define. I don't miss a single day of training, I get better every day.

But no matter how much muscle strength you have, male or female, you won't know your true potential or your true sporting spirit until you reach the definition stage where, after a hard day, your diet awaits you at home and you're left with a sad hake steak and a plate of broccoli for dinner. How many people actually make it to the end?

What I want to say with this introduction is that in any sport, willpower is more important than muscular strength.

I have seen men like big, strong castles, with great potential, sin of weakness and cowardice because they are not capable of following a diet And that's a pity, because constancy and discipline is something that we must also train day by day, in all aspects of our lives.

And the truth is that we have all been in this situation at one time or another (I was the first).

"Get motivated, wake up, fight for what you want, don't let your mind dominate your inner self that is excited like a child to look good and better".

I'm going to list the most common mistakes that cause you to fall down and we promise that once you internalise and identify them, you'll know how to reverse them for good.

• Thinking that you are on a diet out of obligation Error. As soon as something is imposed as compulsory, there is an automatic temptation to break the rules. But think that you are the one who has decided to be on a diet to define, no one is forcing you, so praise your own decisions and enjoy the process you have chosen.
• Thinking only of the final goal Mistake. And no one is free of this. If you project your mind into the distant future, you will miss the now, the process. Set small short-term goals and you will always be on the way. You get off track when the obsession for the end blinds you, and in the end you don't even enjoy it, you only get frustration.
• Think of discipline as training, as empowerment. Think only of the day you are living now. Do your best today, focus on achieving the day's goal. What about tomorrow? Tomorrow we will focus on completing that day better than yesterday, and so on and so forth.
• What if you fall one day? It's all right. Just for today. Better tomorrow. I mean, part of good discipline also includes failing to follow the plan, it's giving yourself permission, listening to your body and mind. We are human, ladies and gentlemen, we are not programmed to be the same every day.
• Let yourself be more influenced by others Wrong. And it is when we are at our most vulnerable that others, sometimes unintentionally, often intentionally, take the "liberty" of making comments about you: "you're getting so thin", "all day long you're carrying your lunchbox everywhere", "you look so bad", "what's the point"... it rings a bell, doesn't it? And the problem is not that they say it, the problem is that we give value to that, and that, lack of self-respect. You feel small and you allow yourself to be influenced, they play with your feelings and it can be the necessary push to send everything to hell.

If you are able to lift 200 kg in the press but then you are not able to bear the weight of a criticism or an opinion, you are lost.

The good news is that by working on your mind every day, you will become mentally strong. 

Here is one of my favourite phrases:

The motivation is the energy that moves the world