I have good, strong muscles in my abs and arms, but can't get any definition in them. What are some good exercises or tips to get more defined muscles like in my arms and abs, etc.
2007-02-18 13:56:11 · 8 answers · asked by gandalf_for_president_3rd_age 3 in Health ➔ Diet & Fitness
I have good, strong muscles in my abs and arms, but can't get any definition in them. What are some good exercises or tips to get more defined muscles like in my arms and abs, etc. What is a good way to get rid of excess belly fat, if it's just the last timy bit that doesn't want to go away. I mean even this: http://spidersport.com/photos/articles/milko-definition.jpg would be sufficient abount of definition. I don't want to go nuts now.
2007-02-18 14:26:08 · update #1
Sound like you have reached plateau in you exercise regime, you need to challange it with bigger weight and smaller reps. If genetics is the limitation you may benefit from sculpting creams. Diets that is still rich in fat is of no good as it will be deposited under the skin, masking your true definition
2007-02-24 22:32:35 · answer #1 · answered by flying_phoenix 2 · 0⤊ 0⤋
The tried-and true rule is: for size, go high-weight. low reps; for definition, go low-weight, high reps. If you're doing sets of 10 curls, try changing it up to 20 reps with a lower weight, or even doing body-weight calisthenics where you can just keep cranking out the reps. Gymnasts and martial arts guys have more definition than just about anyone else.
The other thing is obviously if you have a lot of muscle but there's a layer of fat over it, you're not going to see it. Most male professional athletes have a very low body fat percentage, like between 5%–10%. You can get some body fat calipers at sporting goods stores or online if you want to check yours. When someone says "I can't get any definition", that's usually the problem. The muscle's there, but it's covered.
I don't know how much definition you're looking for, but keep in mind that professional bodybuilders will literally dehydrate by not drinking for 24 hours before a contest to get that cut. No one has that kind of definition in real life, and a lot of them are actually really fat in the off-season (bulking phase.)
2007-02-18 14:11:48 · answer #2 · answered by Anonymous · 0⤊ 1⤋
The fat around the abs is the last to go, unfortunately. Reason being that it is the first to be deposited. Imagine a full bus, the first ones to get out at the stop have to be the ones close to the door (usually the ones who got in latest) and the last ones to get access to the door are the ones that got in first. It is a poor analogy but that is how it happens with fat.
To really get rid of it you need to empty it all.
I am not talking about zero, but to get to about 16 to 18 % of body-fat percentage. The photo you showed is probably from a male model with about 16% body-fat. Models diet like crazy to achieve their degree of definition.
You have to remove almost ALL simple carbs from your diet for at least 3 months and live on about 30 g of complex carbs the first month, 40 in the second and 50 on the third. If you get above that you may start gaining back the fat.
Fat in the body, contrary to erroneous popular belief DOES NOT come from the fat we eat, but from the simple carbs and sugars we eat.
Just stay at the counter of a cafeteria and observe how the fat kids eat, you will see why they are fat, sometimes it is even small quantities, but bad quality of food: simple carbs!
Simple carbs involve all breads, pastas, pizza, potatoes, corn chips, candy, SODAS specially etc...
Try it and you WILL get your definition, guaranteed by a Fitness Trainer. I will even get your money back if you don't!
2007-02-26 13:21:49 · answer #3 · answered by Roberto B 3 · 0⤊ 0⤋
It might seem weird but you need to gain some weight and get more muscles
2016-05-24 04:35:51 · answer #4 · answered by Deborah 4 · 0⤊ 0⤋
do 4 sets of 5 reps for you arms,which means do a weight that you can only do 5 times and the 5th time you are really pushing yourself,that builds muscle defintion and strength.for your abs,just keep doing what your doing,the definition will come in a matter of time.
2007-02-18 14:18:17 · answer #5 · answered by jmanmexico 4 · 0⤊ 1⤋
for abs you can try to play some volley ball or soccer or spend some time running.
For the arms, just practice any exercise that you are used with but with lower weights, and make more repetations.
Good luck!
2007-02-18 14:01:53 · answer #6 · answered by Vlado 4 · 0⤊ 0⤋
to increase definition you need to decrease the current level of body fat. performing certain exercises has no localized effect on fat loss, you can not spot reduce fat stores...
2007-02-18 14:15:34 · answer #7 · answered by lv_consultant 7 · 0⤊ 0⤋
Exercise with weights and also try isometrics.
2007-02-18 14:07:00 · answer #8 · answered by Anonymous · 0⤊ 0⤋