Someone else already posted this sort of question in the Ask Cathe forum, I just thought I'd ask it again in a different way. What is the deal with getting very defined results? I too have been working out for years, may different ways, heavy low reps, light multiple reps, watching the eating, watching the calories. I know people have said it's 85% eating and the rest is exercise. So does that mean as long as you get really strict on your eating it doesn't matter what type of weight work, (heavy or many reps) you will still become defined? I would love to get just the right equation for me. I know the answer is not always working harder, but smarter. Any suggestions? By the way I'm 5'2 so I don't want to look squat, but lean and defined. Thanks
What is the deal?
- Thread starter Mic
- Start date
aschendell
Cathlete
To begin with.....don't get me wrong...I look NOTHING like Cathe...but I am your height and what has helped for me personally is cutting down on cardio and adding more weight work. Of course, eating as clean as possible helps...which let me add, I don't do. I got to around my goal weight by lots of cardio with some weights, and then tried another way of exercising. Less cardio. Heavier weights. And this really seemed to work for me in helping me define my muscles. I am doing 2, maybe 3 days a week of cardio...I do weights or pilates/yoga stretching the rest of the time...for example a typical week for me is....
Cardio
upper body
legs
yoga
cardio
upper body
rest
Of course, I play with this a bit...but in general this has worked for me in gaining more definition.
Good luck with your goals!
Debra
we do not remember days....
we remember moments
--Cesare Pavese
http://www.picturetrail.com/aschendell
Cardio
upper body
legs
yoga
cardio
upper body
rest
Of course, I play with this a bit...but in general this has worked for me in gaining more definition.
Good luck with your goals!
Debra
we do not remember days....
we remember moments
--Cesare Pavese
http://www.picturetrail.com/aschendell
You know I've heard of people on this forum who are going to try doing less cardio and focus on weights because they want see what that does for them. I saw you in the one picture with your daughter, very cute by the way. You and your daughter, maybe I should make that my focus for a while with the cleaner eating and see where that brings me? Thanks.
tneah
Cathlete
There is a certain "muscle maturity and hardness" that comes only after years and years of intense and consistent training-like Cathe's. The definition comes in with diet. This has been my experience anyway. I have trained pretty hard over the years and have good density and hardness, but to look really defined it requires very close attention to my diet, even harder as you get older!
Mix in heavy weight work to develop that muscle density, it will really make a difference in how you look-again, my experience.
Mix in heavy weight work to develop that muscle density, it will really make a difference in how you look-again, my experience.
nancy324
Cathlete
Mic, I'm going to venture to guess that almost every Catheite has 6-pack abs. It's just that most of us can't SEE them. x( The only way to really see more of the muscle which I'm guessing most of us have, is to reduce our body fat. Unfortunately.
People carry weight in different places. I can do a few sets of lunges and see the definition in my quads, but all the crunches in the world won't help me have a great-looking midsection unless I get my body fat down to a very low level which I am unlikely to ever reach. IMO, it's all in the genes.
People carry weight in different places. I can do a few sets of lunges and see the definition in my quads, but all the crunches in the world won't help me have a great-looking midsection unless I get my body fat down to a very low level which I am unlikely to ever reach. IMO, it's all in the genes.
teddy16410
Cathlete
<<I know people have said it's 85% eating and the rest is exercise. So does that mean as long as you get really strict on your eating it doesn't matter what type of weight work, (heavy or many reps) you will still become defined? I would love to get just the right equation for me. I know the answer is not always working harder, but smarter.>>
The reason I think its so darned challenging sometimes is that genetics also plays a role in your "look". My upper half builds muscle rather quickly with nutritious eating but it takes my lower a longer time to develop all the "cuts" I'm looking for. So my lower work is usually modified from traditional rotations.
Eating
Consistency
Right Cardio/Weight Mix
Lifting out of your comfort zone
Genetics
All contribute..... As frustrating as it can be you have to get a solid plan - STICK w/ it and analyze the results.
Theres a wealth of info on the WWW- you just have to look at it and see if its healthy/doable for you and try it for a full rotation. If it doesnt give you what you want then you scratch that formula off your list. Have you defined the look you want? Have you seen pictures of a body type that you are after? Some looks require different focus on different muscles.... Try and think of it as a great adventure.
The very first thing I'd do is really analyze your cardio- What types have you been doing, how often and for how long each session... Once you know what ISNT working you can change things up - I too would do a full rotation of lifting heavier than your norm and less cardio (whatever that means to you). Eat clean 90% and stick with it. As we say at the Xer Check In: You'll never know if it works unless you give it an honest try.
Took me well over 20 years to actually learn (and DO) what gives me the body I want - its hard tho because its not necessarily what I LIKE doing!
;-)
:7
The reason I think its so darned challenging sometimes is that genetics also plays a role in your "look". My upper half builds muscle rather quickly with nutritious eating but it takes my lower a longer time to develop all the "cuts" I'm looking for. So my lower work is usually modified from traditional rotations.
Eating
Consistency
Right Cardio/Weight Mix
Lifting out of your comfort zone
Genetics
All contribute..... As frustrating as it can be you have to get a solid plan - STICK w/ it and analyze the results.
Theres a wealth of info on the WWW- you just have to look at it and see if its healthy/doable for you and try it for a full rotation. If it doesnt give you what you want then you scratch that formula off your list. Have you defined the look you want? Have you seen pictures of a body type that you are after? Some looks require different focus on different muscles.... Try and think of it as a great adventure.
The very first thing I'd do is really analyze your cardio- What types have you been doing, how often and for how long each session... Once you know what ISNT working you can change things up - I too would do a full rotation of lifting heavier than your norm and less cardio (whatever that means to you). Eat clean 90% and stick with it. As we say at the Xer Check In: You'll never know if it works unless you give it an honest try.
Took me well over 20 years to actually learn (and DO) what gives me the body I want - its hard tho because its not necessarily what I LIKE doing!
;-)
:7
aschendell
Cathlete
Mic...I think Traci has a lot of good points..I think that it is easy to get into an exercise rut and do the same thing all the time...Change it up...add heavier weights....mix up the amount and the kind of cardio you do..and of course, eat as clean as possible. The only other thing I want to add is that you really need to stay with a rotation for 4-6 weeks before you can truly analyze your results. Just because something doesn't work for the first week, doesn't mean that it won't work if you continue with it. It is easy to think that if you don't see immediate changes that it's not working. Also...make sure that you have clear goals. Take measurements, before and after shots, whatever works for you to keep track of your progress.
Good luck and happy exercising!
Debra
we do not remember days....
we remember moments
--Cesare Pavese
http://www.picturetrail.com/aschendell
Good luck and happy exercising!
Debra
we do not remember days....
we remember moments
--Cesare Pavese
http://www.picturetrail.com/aschendell