How can I get defintion like you

[KC5689]

Hi Cathe,
I was wondwering can a strictly home exerciser ever achieve results like you and your crew? I've focused on weight lifting more in the last couple of years and while I've seen some definition in my arms, they're no where near as defined as yours. I know that you've been working out for many, many years but is it possible for me to get cut just close to you? I have seen the best results w/ S&H and 4DS (doing your rotations), so I guess my muscles respond better to heavy but it seems that I reach a certain point and then stop seeing improvement. Do a need to stick to the rotations longer?
Also, I ordered STS and was wondering if once done w/ the last cycle if I should repeat the heavy weight cycle to continue growth?
Trina

 

[kariev]

not cathe so i hope you don't mind the response. diet is the #1 factor in being more defined so my question for you is "hows your diet?"

 

[KC5689]

not cathe so i hope you don't mind the response. diet is the #1 factor in being more defined so my question for you is "hows your diet?"

Funny you ask Well, my diet is not as clean as I would like it to be. Actually, about 1 1/2 years ago I lost a good amount of weight, about 30lbs., eating pretty clean (though I could have been more strict) and since then it's been a work in progress to 1. keep the weight off (I've gained back 10lbs) and 2. really clean up my diet.
I'm an emotional eater and so it's been extremely difficult for me to kick some old habits.

 

[kariev]

Funny you ask Well, my diet is not as clean as I would like it to be. Actually, about 1 1/2 years ago I lost a good amount of weight, about 30lbs., eating pretty clean (though I could have been more strict) and since then it's been a work in progress to 1. keep the weight off (I've gained back 10lbs) and 2. really clean up my diet.
I'm an emotional eater and so it's been extremely difficult for me to kick some old habits.

I hear you about the emotional eating situation. I've fallen into some old habits myself with that and i'm slowly getting back into control. I think that once you get this under control your definition will truely come through (though i do hope that Cathe still responds) One thing thats for sure, you cannot out exercise a poor diet. Try to eat super clean monday through saturday (or whatever 6 days) and then have one cheat meal on the 7th day. Try to stay mindful with your treat and don't go crazy. Feel your hunger and fullness (this is what i'm relearning and its so hard) Good luck!

 

[coraldiver2000]

"You can't out exercise a poor diet" - that's for sure, I've been trying for 3 years and it can't be done.

I hope Cathe responds to this. We have been arguing in my house for the last year regarding this topic. My DOH (an ex body builder) says that once you get a fat cell it never goes away, it just shrinks. That's why someone who is heavy will never get that definition like Cathe no matter how clean they eat or how well they work out. Something to do with Meso - Miso body types or something? I don't know, to tell the truth he ticks me off and discourages me so I quit listening.

 

[KC5689]

"My DOH (an ex body builder) says that once you get a fat cell it never goes away, it just shrinks. That's why someone who is heavy will never get that definition like Cathe no matter how clean they eat or how well they work out."
-Boy, I hope that isn't true.

Thanks Kariev for the words of encouragement. You're so right about the importance of a good diet and your suggestion to eat clean 6 days and reward yourself on the 7th is something that I've been trying to do. The problem is that my reward has gone into the next day, but I'm working out the kinks on that.

I would like to hear Cathe's response on this one.

 

[RunnerGirl]

"You can't out exercise a poor diet" - that's for sure, I've been trying for 3 years and it can't be done.

I hope Cathe responds to this. We have been arguing in my house for the last year regarding this topic. My DOH (an ex body builder) says that once you get a fat cell it never goes away, it just shrinks. That's why someone who is heavy will never get that definition like Cathe no matter how clean they eat or how well they work out. Something to do with Meso - Miso body types or something? I don't know, to tell the truth he ticks me off and discourages me so I quit listening.

I don't think DOH is correct. I think you can get definition. I have seen some amazing transformations or "former fat" people.

 

[RapidBreath]

not Cathe

Not true. I have boney places and I was up to nearly 260 once upon a time so I don't believe that. I also have muscle that shows in my legs.

 

[Govtgirl]

"My DOH (an ex body builder) says that once you get a fat cell it never goes away, it just shrinks. That's why someone who is heavy will never get that definition like Cathe no matter how clean they eat or how well they work out."
-Boy, I hope that isn't true.

It's not totally true: you don't "get" a fat cell. Everyone is born with a set number of fat cells; they either get filled up with more fat or depleted of fat, but the number of them stays the same, but you don't get more.

But if you ever get lipo, that's when trouble starts. For instance, if a man gets his stomach lipo'd and regains weight, the fat will find other places in his body to accumulate, because there aren't enough fat cells around his waist anymore. They can go to his chest, or his backside.

A guy where I worked had lipo on his stomach, and a few years later he still had a flat stomach, but a big butt!

 

[kathryn]

It's not totally true: you don't "get" a fat cell. Everyone is born with a set number of fat cells; they either get filled up with more fat or depleted of fat, but the number of them stays the same, but you don't get more.

Not according to what I've read, over the years and in severl sources, or unless there's new research out that disproves previous information.


ETA: I answered my own question. According to the most recent hypothesis, fat cell numbers rmain the same after adolescence, but if you lose fat cells, new ones grow back to replace them. This is based on recent research: http://www.nytimes.com/2008/05/04/h...0c89605c89a4&ei=5124&partner=digg&exprod=digg

Previous thinking was that the fat cells you were born with grow, and once they reach their maximum size, you grow more, that never go away (barring liposuction). Though I'm not sure how much fat a cell can retain before new ones are made. It must be quite a lot (or 'empty' fat cells don't take up much space).

From this study, it looks like fat cells develop through adolescence, then remain at a constant number (though not size). Interesting. And it must mean they can hold a lot of lipids (because some people gain quite a bit of weight in adulthood.

I do think that different body types (mesomorph = builds muscle easily; ectomorph = tends to be 'skinny'; ectomorph = gains fat easily. Most people are a combination of types.) determine to some extent HOW lean one can get (using correct nutrition and exercise). For example, I don't think Cedie could ever get as cut as Cathe. And Rhonda would have a hard time getting as buff as Cathe. But they all look good, and are fit.

 

[coraldiver2000]

Now that you mention it, I have seen some pretty cool transformations too. I like to think though that at some point I can at least lose the fat on the backs of my legs and hips. My goal is to be as cut as Cathe (or at least Cathe pre STS - shesh!) and lipo just isn't an option.

I wonder, based on that study - do you think it's safe to say that if you were fit and in shape in your late teens or early 20's that you could get that way again in your late 30's? That's the way I'm reading it, but I could be projecting my hopeful optimism in there. Because that is DEFINATELY what I would like it to say!

 

[wake up eager]

A guy where I worked had lipo on his stomach, and a few years later he still had a flat stomach, but a big butt!

THAT made me LOL. Poor guy!

 

[kryptychyck]

Not Cathe here, but I'll throw in 2 cents...

My boyfriend and I used to argue about the various methodologies one can use to get cut. Rather than point out the fact that he has not changed his routine in years nor does he eat balanced meals, I simply asked him if he liked the way I looked. He told me I looked great. So I responded with "then what is your point?" He had nothing to say. I continued to explain to him that I liked the way I looked. I am athletic and strong (one of the strongest females in my gym). I may not be as lean and cut as I like to be, but I am healthy and happy.

My former goal was to be as cut as possible, but my muscles would not pop out unless I drastically reduced my calories (about 1500/day) - which led to me getting dizzy and cranky all the time. I was miserable. Instead of torturing myself with unrealistic goals, I have learned to accept myself and enjoy my workouts and living a healthy lifestyle. I challenge myself to go a bit further in every workout and to try new exercises or classes at the gym.

We can all work towards goals and if getting cut is yours than more power to you and I wish you luck. However, I also challenge you to look at the reasons behind your goals (whatever they are) and make sure they are emotionally and mentally healthy for you as well.

 

[NathL]

I do think that different body types (mesomorph = builds muscle easily; ectomorph = tends to be 'skinny'; ectomorph = gains fat easily. Most people are a combination of types.) determine to some extent HOW lean one can get (using correct nutrition and exercise). For example, I don't think Cedie could ever get as cut as Cathe. And Rhonda would have a hard time getting as buff as Cathe. But they all look good, and are fit.

I seem to be built a lot like Cedie (ectomorph I think). Does that mean that for me, a good amount of exercise and weights even with a sensible diet (I heard that diet seems to be the key to definition) would not be enough to get definition easily? and that to get the definition I want, I need to go cleaner with my diet or increase the amount of cardio I do per week?

Nathalie

 

[kathryn]

I seem to be built a lot like Cedie (ectomorph I think).

I'd say Cedie is mostly endomorph (ectomorphs tend to be 'skinny', like Paris Hilton.)

 

[tneah]

Personally, as a former bodybuilder...getting "cut" means a ton of cardio, a SUPER clean diet pretty low in carbs and a moderate to heavy weight routine. It also takes awhile to get really lean like this, alot of sacrifice and discipline. It is taxing to both the mind and the body...my personal experience of course. I think I am probably a meso/endo type, so in order for me to maintain my "comfortable" (around 18-19 percent) bodyfat level, I still watch what I eat all the time and do extra cardio plus my kettlebell and weight workouts.

I truly believe the most important factor to getting lean is a smart/strict diet and lots of cardio..along with heavier weights to ensure you are not losing your muscle mass while losing fat...its a very tricky combination to get right.

 

[NathL]

Diet (again!)

I truly believe the most important factor to getting lean is a smart/strict diet and lots of cardio..along with heavier weights to ensure you are not losing your muscle mass while losing fat...its a very tricky combination to get right.

And I think that if the more "endo" type of body (which I am), the more the diet needs to be clean. At first, I thought that a clean diet was similar to a sensible diet (you know, the 4 food groups, no fast food, treats once in a while, etc.) but now it seems to me that, especially for an endomorph, a clean diet means a low-carb, low glycemic index diet on top of the cardio and weights. As you said Tneah, it must be tricky to get right and very taxing also. With all that, I think I'm going to focus more on staying in great shape and forget definition!!!!!

Nathalie

 

[kryptychyck]

Good for you!

And I think that if the more "endo" type of body (which I am), the more the diet needs to be clean. At first, I thought that a clean diet was similar to a sensible diet (you know, the 4 food groups, no fast food, treats once in a while, etc.) but now it seems to me that, especially for an endomorph, a clean diet means a low-carb, low glycemic index diet on top of the cardio and weights. As you said Tneah, it must be tricky to get right and very taxing also. With all that, I think I'm going to focus more on staying in great shape and forget definition!!!!!

Nathalie

I'm sure you will get great results with eating healthfully and working out regularly. I don't follow any strict meal plan, but I don't eat junk either. I have what I call a soft definition. You can see the outlines of my muscles, but I am not popping out and rock hard. I have some padding there too. I used to follow strict meal plans and all that, but I have to be honest - it was such a chore. I didn't see result either. I got bored and tired of it and now I eat what I want when I a hungry ( not junk of course ). I just make sure I get all the vitamis and minerals too. I am think about subscribing to Cathe's nutrition manager. Out of all the software I have seen in this area, it is the most user friendly and the most eye appealing!

I think if you are happy, then that is what is most important.

 

[NathL]

I agree!

I'm sure you will get great results with eating healthfully and working out regularly. I don't follow any strict meal plan, but I don't eat junk either. I have what I call a soft definition. You can see the outlines of my muscles, but I am not popping out and rock hard. I have some padding there too. I used to follow strict meal plans and all that, but I have to be honest - it was such a chore. I didn't see result either. I got bored and tired of it and now I eat what I want when I a hungry ( not junk of course ). I just make sure I get all the vitamis and minerals too. I am think about subscribing to Cathe's nutrition manager. Out of all the software I have seen in this area, it is the most user friendly and the most eye appealing!

I think if you are happy, then that is what is most important.

I seem to be like you: I eat a sensible diet but no junk, and I have a soft (very soft!) definition. The nice thing about having
definiton it that it shows that you're working hard at exercising and staying in shape (yes, there's a bit of vanity here!). But like you said, it seems to be a lot of work and the results are not always there. Like I said before, the most important thing is to be in shape and healthy!
Nathalie

 

[MarieCLS]

I would say that clean eating does get easier over time. Whenever I get off course--like yesterday...--I feel sick afterwards. My routine was off for several months due to sprained rotator cuffs so I have yet to get back to a near-perfect fitness/nutrition plan, but it does feel like second nature after a while. It seems like if you work hard, your body requires healthy nutrients or your energy suffers. At least, that's my experience. My goal is 10-15 pounds. I am 5'2" and most likely an endo-mesomorph. Being short doesn't really help because an extra ounce has nowhere to go.