how to gain defintion when lifting weights?

Question

i have been going to the gym almost everyday for just over a month.and im doing my best to eliminate the sat. fats from my diet but it isnt easy and cut down my alcohol consumption......i wouldnt say im fat but iam a bit chubby...
i am getting quite good muscle growth in my arms and shoulders but im not getting any defintion....any ideas???
iam also doing cardio as well but i cant seem to shake off the "beer belly" and "love handles" i would love a six pack but id be happpy wth flat and toned abs..
can anyone give me advice on both..
would be much appreciated

Answer 1

ask this question in 6 months. one month is too soon to expect any real results. good luck. you can increase your cardio to lose fat. I do 1 hr on the eliptical everyday and have reduced the bulged much faster than just working out.

Answer 2

First and foremost, everyone knows "THE ANSWER" to losing weight and building muscle. They are only either giving general knowledge, or telling you what worked for them.

There is a serious variation in what works for each person.

This is what worked for me, however, I would recommend tons of research. Get the basics and then tailor it to your schedule, ability, willingness, etc.

First, let me tell you my former condition. I am 33 years old, was 192 lbs. and 6'2", big beer gut, drank beer every night, ate whatever I wanted and never exercised. Also, my job is a desk job. I am tall and skinny with no muscle. The only thing I had big was my growing gut.

1. I joined a gym and started running on the treadmill for 30 minutes (2.51 miles) 3-4 days a week (Monday-Thursday). After my run I lift a different body part each day (3 sets of 10 reps). Everyone will tell you to skip a day but my local gym hours don't allow me to do other than that. This total workout is only 1 hour per day.

2. I bought Hydroxycut and did the maximum pills for eight weeks.

3. I ate only fish, chicken, vegetables, and brown rice. Quit soda, chips, and other junk food. Relax, this is only for eight weeks.

4. Only drink beers on the weekend. You should try and keep this up.

After eight weeks my huge beer gut was flat.

It has been six months and I am ripped. I have a six pack stomach and huge guns.

One thing to lookout for. Don't do creatine (I tried it). It pulls the water out of your joints and you can't run.

The only way to do it is natural. Take whey protein after every workout. It builds muscle and repairs your muscles quicker so you don't have to have to worry about your gym's open hours.

That's it.

Remember, this was my solution, take from it what you will and build your own regimen.

Answer 3

You seem to be doing everything right, plus you say you're already noticing muscle mass, so obviously its working. One month is a bit soon to be expecting massive differences, be happy with how far you've got in 4 weeks already!! If you stick to the cardio, the fat will gradually fall away, and combine this with the weights, you should have a flat stomach soon!

For definition do low reps (only 3) per set with a weight you can only just lift 3 times. This will cause the most stress to the muscles and so provide the biggest growth of muscle.

Answer 4

1. First off give yourself six months to a year of consistent effort in the gym before you start looking for major results. Definition comes from big muscles and low bodyfat.

2. Make sure you are getting 1 gram of protein for every pound of lean body mass. (Your body mass percentage-bodyfat percentage).

3. Eat 5-6 small meals every day. Go to www.bodyforlife.com for a detailed explanation of how to do this.

4. Do cardio in your target heart range 3-5 times per week for 30-45 minutes. Experiment to find out what your body can handle in this regard. Try to get your heart rate up to the high end of your target heartrange. Like 180+ beats per minute. If you can have a conversation while you are doing your cardio then you are not working hard enough!

5. Take 3-10 grams of Omega 3 fatty acids per day.

6. Take HMB and creatine together.

7. Take 400mcg of Chromium Picolinate daily and cut out all junk food for six days of your week. Eat whatever you want 1 day per week.

8. Cut your weighttraining down to 3 full body workouts 3 days per week. Either Mon, Wed, Fri or Tues, Thurs, Sat. This should give your muscles more time to recover.

9. Make sure you are getting at least 8 hours of sleep per night.

10. Take a multivitamin.

11. Take a look at the books Getting Stronger by Bill Pearl and Bodybuilding 101 by Robert Wolff.

Hope this helps!

Answer 5

for most with higher than average levels of body fat it takes a good 3 weeks on a great diet before measurable fat loss occurs. the alcohol that you are consuming has a very negative effect on fat loss. the higher the BAC the lower test production and the levels of circulating androgens which have a direct effect on fat metabolism. alcohol also dehydrates the muscle cell which interrupts the Krebs Cycle

Answer 6

In some of your reps take off some weight, it should be proportional to your strength,maybe 1/2 to 1/3.Then do quick,fast reps;untill it burns!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!Not a girlyman burn, a"PUMP U UP BURN" !!!!(8 or 10 more reps)Keep on the cardio itlll come of eventually.