Trying To Get Muscle Definition

[XZIllR8]

Hello all. I know you guys have probably had this question before, so forgive me. I did a search and couldn't find the answer I wanted.

I am not trying to "bulk up". My goal is to lose weight, have a lean body, and achieve muscle definition.

In order for me to get muscle definition, I want to make sure I'm doing my weight training right. Should I be doing less weight with more reps (3-4 sets of 10-15 reps) OR should I be doing more weight with less reps (3 sets of 6-10 reps)? I've also seen the "Body For Life" workout where it's kind of a twist on less weight and more reps (where you progressively add more weight to each set), so I didn't know which would be the best weight program to follow.

Also, (due to time constraints) is it okay for me to do weights 2-3 times a week and cardio (HIIT) the other 4 days?

Any suggestions would be appreciated.

 

[scorpiogirl]

Well, the first thing we're going to ask is what are your stats?

It just depends on your body as to what the best training program will be for you. I'm leaning out right now also, and I lift moderate to heavy (for me), do 3-4 sets per exercise and usually 3-4 exercises per body part, and try to keep my sets to 10-12 reps. For others, that may not be the best thing.

I would; however, switch one of those cardio days to a weight training day and make it a 3 day cardio, 3 day weight training week instead of only 2 days of weights.

 

[XZIllR8]

Thank you for the reply. I am 28, 125 lbs, 5'3", and around 25% BF. I would like to lose 15 lbs and get back to 19% BF.

So you do 3-4 exercises per body part? I've only been doing 2. Then I switch to 2 different exercises for that body part every 2 weeks so my progress doesn't plateau out. Should I be doing more? Could you give me an example, say if you were doing exercises on your quadriceps, what 3 or 4 exercises would you do?

Thanks!

 

[Daisy_Girl]

Diet Diet Diet

What do you eat everyday? SPECIFICS ... measurements, amounts, preparations, condiments, etc Include TIMING of when you eat, water intake and supplements.

 

[BOWTECH]

Remember one thing alot of people forget when you are weight training, when you are done with your set you can actually do an active rest. An active rest for instance is let's say you are doing the bench press. When you are done with your set get up and do 20-30 jumping jacks. This way you are resting the muscle you are training but also you are keeping your heart rate up. Trust me this works very well for helping you lose excess bodyfat! But just as Daisy Girl said. Diet is the key. Good luck!

 

[Miss Scarlett]

I use fitday.com, as many do here, to get a good idea of what I am eating and how it effects my goals. What kind of calories are you taking in day to day? Do you know what your fat/pro/cho looks like over an average day?

The responses above are good advice. If you are working hard already, it's really about DIET! 'Definition' is about seeing the working muscle and that can only be gained with knowing what goes in and how much of what goes in is being burned by your exercise regimen. Post up your 'stats' and take a few minutes to see what you taking in with FitDay. It's a wonderful resource.

 

[Sassy69]

Start at the top of this board w/ the stickies - Are you new to EF LAdies board and also TOP THREADS MUST READ.

 

[XZIllR8]

Great suggestions. I will try the active rest. That sounds like a great idea! I have been on the Fat Flush Plan since the end of June. I don't know if any of you are familiar with the plan, but here is a sample menu:

Breakfast (7 am): morning shake (including 1 T flax seed oil, 1 T flax seeds, 26 g protein powder, 1 tsp lemon juice, 3/4 C strawberries, 1oz unsweetened cranberry juice, probiotic powder, 1 pkt of Stevia, 1/2 tsp cinnamon).

Morning snack (9:30 am): 2 boiled eggs.

Lunch (12:30): 4 oz meat and 2 veggies (such as 1/2 C cooked rutabaga and 1/2 C green beans)

Afternoon snack (4:00): 1 apple or 2 plums

Dinner (6:30): 4 oz meat (such as grilled chicken basted with 1T of all-natural, low sodium, no fat BBQ sauce), 1/2 sweet potato (topped w/ flax seed oil & cinnamon)and a side of veggies (such as a small salad with 1T reduced calorie dressing)

I have been using fitday.com for quite some time. I stay between 1200-1400 calories a day typically. I don't feel hungry at all during the day, so I wouldn't think I'm in "starvation mode". Should I be eating more even though I'm not hungry?

The supplements I take are all natural. I take GLA, mulitvitamin, fiber supplement in the evening, magnesium, stress formula (which contains things like B vitamins), weight loss formula (which inlcudes things like chromium, biotin, and l-carnitine), digestive enzyme. I just recently added CLA. I also take L-Glutamine on the days I do weights. I drink appx. 64 oz of water a day.

I'm not going to lie, I go off my diet sometimes on the weekends.

I'm just not seeing the definition I expected. The rest of my fat I have to lose is at my midesction (stomach, hips, butt). My twin sister is Strawberry2. It's hard feeling like the "fat" sister next to her. I've never had this much trouble before losing weight.

 

[scorpiogirl]

I think anything over 1250 - 1300 calories a day for you is too high if your trying to cut. My stats are similar to yours (5'4" & 123 lbs) I eat around 1100 - 1200 cal per day to maintain. If you want to lose some fat, I think you need to lower it a bit. The diet looks ok, but watch the fruit. I would say no more than 2 fruits a day - one of them preferably AFTER a workout. Supps look good and Bowtech's "active rest" sounds like a great idea! I just might try that one myself!! lol

Sweety, most people would KILL to be 5'3" & 125! You are better than average! Just tweek it a little bit and you'll get what you want!

I'm willing to bet that if you drop the fruit (maybe a piece every other day), do the active rest and drop the calories to nothing over 1250, you'll have at least 2 lbs gone within 4 days - probably sooner (but make sure you're keeping your protein at least 125).

 

[XZIllR8]

Thank you for the reply and the encouragement scorpiogirl. I don't think I'm a cow or anything. But I know I need to get back to the size/shape I used to be. I am thankful that I only have 15 lbs to lose. I lost 15 lbs so far doing the Fat Flush Plan. I've just stalled in the last month or so and it's frustrating me. Most of the time, I do stay between 1200-1250 cals, but sometimes it does go over that. I just want to make sure I don't go into a caloric deficit.
I've heard that the last 15 lbs are the hardest to lose, but I really believe I've hit a plateau.

I have been doing the weight routine from "Bodysculpting Bible For Women", but I'm considering a "Body For Life" type of routine. My sister even showed me some workouts in "Burn the Fat, Feed the Muscle" which I'll most likely try. Is anyone familiar with the routines in these books? Does anyone have any suggestions as to what type of weight routine I should do (refer to my first post above for more info)?

Thanks!