what to do to get muscle definition?

I am 5'2", small frame, mid twenties female. I have muscle tone but no definition. I have been doing cardio intensely 3-4x a week for 30 minutes each (this includes elliptical, Jillian Micheals fat burn which has pylometrics for the lower body and abs). As well, I do heavy lifting once a week for the upper body and a full day of lighter work using the Jillian Micheals shred (which I do level 1 and 2). I am seeing that I am getting toned and shaped...however no definition. Any assistance would be greatly appreciated! Thanks

For weights, I do at least 2 exercise for each muscle group on the heavy days with 3 sets of repetitions of 12.

I think I have been eating healthy as well, lots of fruits and vegetable. My carbs consist of yams, rice and noodles. I eat around 1800-1900 calories a day. I spend the rest of my day standing, walking and talking as I teach. I also eat eggs, tuna, chicken breast and tofu for protein (not all in one day though) .

use heavier weights

I have been using as heavy as weights as I can do right now, my arms are extremely tired by the time I am done, same goes for my back....

try to do fewer reps with heavier weights or pick new workouts. surprise the muscles, change your up count, down count, do isometrics, anything...just change it up.

thanks...guess I need to pick up some new weights this weekend.

me too. i seriously need some 25-lb dumbbells. i can load my db bars but i prefer the hex style dbs.

What exercises are you doing for lifting? Isolation or compound?

Jillian's shred is not a weight lifting dvd. It is a cardio circuit.

I suggest adding in 1-2 more days of heavy lifting..even if that eliminates one of your cardio days.

Original Post by fitnessgirll:

Jillian's shred is not a weight lifting dvd. It is a cardio circuit.

I suggest adding in 1-2 more days of heavy lifting for lower body..even if that eliminates one of your cardio days.

yes? that seemed to be what was missing, to my eye.

I do Jillian Micheals' dvds too, but they are mainly cardio workout. You might want to lift some seriusly weights and do several reps of it every other day and cut down the amount of cardio work out. Try some pull ups, they really work on your upper strength, esp. toning your back, arms, shoulders, biceps. good luck

Couple of things

Muscle Definition and Hypertrophy are not accomplished with heavy weights.

1. Your reps should be between 6-12 per set, and you should be doing 1-3 set per excercise.

2. When working out make sure you keep your order logical, do your core or large muscle work out's first, then your isolated and assisted work outs.

3.  Your caloric intake vrs training style is wrong, your training as if you want strength, but eating like you want muscle endurance.

If you want Hypertrophy follow the set recommendations i made, and try to bring about 2,200 - 2,500 calories at a macro ratio of 60% Carbs, 25% Protein, 15% Fat.

Take a Whey Protein Supplement - If your drinking allot of sports drinks during your work out that will hydrate the skin, and you won't see as much definination as you would like, switch to water it's better for you - and you get electrolyte from your food (Sodium, Postassium, and hydrocholorine to name a few electrolytes)

In short your not working out properly for your goal nor eating correctly -

Now thats not to say what your doing isn't good, it's just not gonna accomplish that goal those changes i've recommended should help.

EDIT : Also slow down on the cardio, that much cardio is blowing out calories, you won't build any muscle blowing out what little calories your already bringing in.

You say you've got muscle, but no definition.  I don't see any stats or pics, but could you possibly have a layer of fat over the muscle?  If that is the case, you would need to shed that before the muscle looks "defined".

Pick up New Rules of Lifting for Women!

Original Post by amethystgirl:

Original Post by fitnessgirll:

Jillian's shred is not a weight lifting dvd. It is a cardio circuit.

I suggest adding in 1-2 more days of heavy lifting for lower body..even if that eliminates one of your cardio days.

yes? that seemed to be what was missing, to my eye.

 Yep. Just reread and saw that she only works her upper body. Why? [Asking her, not you..;)]

Also, UP your calories...to have optimal results, you need to be eating more to fuel and repair and grow your muscles! Otherwise, your hard work will be in vain!

Quick question, i too am doing the Jillian Micheals 30day shred 3x week using 5lb weights and i also do cardio 3x week. And i eat back my calories, from what people are saying im now getting the impression that im wasting my time doing this. My goals are to lose body fat, whilst maintaining muscle am i doing this correctly?

P.S sorry to hijack linda

the way to get defined is to lose body fat.

elizabeth - if you want to maintain muscle, you're going to want to be lifting heavier weights.

Cardio (including the JM shred) will help you lose body fat, assuming your diet is in check (eating less than you burn). So it isn't that you are wasting time, it's just that you could be doing other things that would be more efficient.