what is the best wawy to define your muscles?

Question

i am 14 and i have a six pack...i do 30 minutes of cardio on an eliptical 4 days a week + i do core strenght and some weights every day ( 10 pounds ). I am looking for more muscle definition. Have any tips?

hey sorry for the spelling. i meant way**

Answer 1

Sounds like you are doing pretty well in your training and already have muscle definition as noted by the six pack. I think you are asking how to add/gain muscle. If you have time keep doing what you are doing, but do heavy weights 4 times per week for about 45-minutes each session. Until you start lifting heavier weights (less then 10 reps to exhaustion) you won't be able to build larger muscles. You should do chest/shoulders/legs 1 day then back/arms/abs the other day. Of course all this extra training will increase your caloric needs, you should strive to eat 500-800 additional calories each day from a mixture of protein and quality carbs. Measure and weigh yourself prior to starting this new program and then after 6 weeks see if the results are happening for you.