Wanting defination

k1986k

Hi I am wanting some advice on getting muscle defination.

I'm 5'2" and weigh 108lb

My cal intake 1600
Protien 35%
Fat 15%
Carb 50%

My weekly exercise programme

Mon - back and biceps , metafit
Tues - abs , bodypump , spin
Wed - spin and metafit
Thurs - abs and spin sometimes twice
Fri - lower body
Sat - cx works then spin
Sun - chest and triceps then spin

I'm I going in the right direction or should I try something else?

Thank you

DancingMoosie

Definition, like more muscle mass or just less fat? Idk what metafit is. My suggestion would be to find a progressive lifting program, one that hits all body parts at least twice a week.

k1986k

Thanks for reply metafit is simular to hiit. Im wanting More muscle I find it hard to progress I am stuck at the weights I am at on all body parts if I lift any heavier I can't do 3 sets of 12 I struggle at 5 reps. I'm gona take your advice and go to gym more to hit all muscles twice a week.

VintageFeline

Get on a structured program. Your workouts are cardio heavy, you'll never build muscle doing cardio. Strong lifts, Strong Curves, NEW Rules of Lifting, Convict Conditioning. There are loads to choose from, in fact there's a whole thread in this section about choosing the right lifting program.

VintageFeline

And here's the link: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

JeromeBarry1

You seem to be doing a lot of intense cardio. That's not what builds muscle definition. You'll end up choosing a plan that increases your calories above maintenance by 250 and increases your protein intake to 40% or higher. Enjoy. There are many active mfp women lifting heavy and sharing photos in Success Stories.

jenilla1

k1986k wrote: »

Thanks for reply metafit is simular to hiit. Im wanting More muscle I find it hard to progress I am stuck at the weights I am at on all body parts if I lift any heavier I can't do 3 sets of 12 I struggle at 5 reps. I'm gona take your advice and go to gym more to hit all muscles twice a week.

I bet you CAN lift heavier. You don't need to do 3 sets of 12. Just do fewer reps at higher weight. Like 5 sets of 5. That's how I've progressed to higher weights...

BrianKMcFalls

I would be curious as to your current strength levels. If your goal is to add muscle, you need a new program.

CharlieBeansmomTracey

BrianKMcFalls wrote: »

I would be curious as to your current strength levels. If your goal is to add muscle, you need a new program.

and more calories

k1986k

Thanks everyone for all your replys I'm going to start a fresh with a new routine. Il take all advice on board and hopefully start seeing results. My strength levels are terrible I only use 6lb dumbbells for biceps and shoulders, squats I can only lift 30lbs, chest press 10lbs, I just feel so weak. But then on the row machine I pull 60lbs my back is building quite nicely but that is the only part with any defination.

DancingMoosie

Definition...

subcounter

k1986k wrote: »

Thanks everyone for all your replys I'm going to start a fresh with a new routine. Il take all advice on board and hopefully start seeing results. My strength levels are terrible I only use 6lb dumbbells for biceps and shoulders, squats I can only lift 30lbs, chest press 10lbs, I just feel so weak. But then on the row machine I pull 60lbs my back is building quite nicely but that is the only part with any defination.

Don't let low weights discourage you. We all start somewhere. Don't try to do heavier just because, simply do the moves correctly. Depending on your exercise program, lets say, 3x10, which is, 3 sets of 10 repetitions, set your weight so that you can barely finish that 10th repetition. It can be 1 kg, or 6, or 30kg, what matters is you, and how your muscles feel. As I've mentioned though make sure you are doing those movements correctly, perhaps have a trainer look at you doing them. Wrong way of doing movements only lead to injury, and wastes your time.

There are many programs, so decide on one, and manage the weights depending on your reps. 5x5 is a very popular one these days.

Christine_72

DancingMoosie wrote: »

Definition...

My fingers were itching

richardgavel

subcounter wrote: »

k1986k wrote: »

Thanks everyone for all your replys I'm going to start a fresh with a new routine. Il take all advice on board and hopefully start seeing results. My strength levels are terrible I only use 6lb dumbbells for biceps and shoulders, squats I can only lift 30lbs, chest press 10lbs, I just feel so weak. But then on the row machine I pull 60lbs my back is building quite nicely but that is the only part with any defination.

Don't let low weights discourage you. We all start somewhere. Don't try to do heavier just because, simply do the moves correctly. Depending on your exercise program, lets say, 3x10, which is, 3 sets of 10 repetitions, set your weight so that you can barely finish that 10th repetition. It can be 1 kg, or 6, or 30kg, what matters is you, and how your muscles feel. As I've mentioned though make sure you are doing those movements correctly, perhaps have a trainer look at you doing them. Wrong way of doing movements only lead to injury, and wastes your time.

There are many programs, so decide on one, and manage the weights depending on your reps. 5x5 is a very popular one these days.

I would disagree with the idea of using a weight were you can barely get that last rep in. In Stronglifts 5x5, they have you start as light as possible, practicing good form with all reps, gradually increasing the weight and working to keep form with slowly heavier and heavier weights. You get more form feel I think if you do that instead of jumping right to a weight you can barely finish.

k1986k

I am going to try the 5x5 and see what happens should I start with the weight I can already lift and each set put a little more on? Or should I put a heavier weight on and try and do 5sets with same weight? Thanks

psuLemon

k1986k wrote: »

I am going to try the 5x5 and see what happens should I start with the weight I can already lift and each set put a little more on? Or should I put a heavier weight on and try and do 5sets with same weight? Thanks

First, I would read through all his material and even download the app. They do walk you through how you should do it. Second, I wouldn't go heavy until you have gotten form down. Alan Thrall on Youtube also have some very good videos on the main lifts (squat, deadlift, bench, overhead press).

So start out light, work on form (even get a training to look at it or if can't, then post a video on it), and slowly add weight.

comptonelizabeth

richardgavel wrote: »

subcounter wrote: »

k1986k wrote: »

Thanks everyone for all your replys I'm going to start a fresh with a new routine. Il take all advice on board and hopefully start seeing results. My strength levels are terrible I only use 6lb dumbbells for biceps and shoulders, squats I can only lift 30lbs, chest press 10lbs, I just feel so weak. But then on the row machine I pull 60lbs my back is building quite nicely but that is the only part with any defination.

Don't let low weights discourage you. We all start somewhere. Don't try to do heavier just because, simply do the moves correctly. Depending on your exercise program, lets say, 3x10, which is, 3 sets of 10 repetitions, set your weight so that you can barely finish that 10th repetition. It can be 1 kg, or 6, or 30kg, what matters is you, and how your muscles feel. As I've mentioned though make sure you are doing those movements correctly, perhaps have a trainer look at you doing them. Wrong way of doing movements only lead to injury, and wastes your time.

There are many programs, so decide on one, and manage the weights depending on your reps. 5x5 is a very popular one these days.

I would disagree with the idea of using a weight were you can barely get that last rep in. In Stronglifts 5x5, they have you start as light as possible, practicing good form with all reps, gradually increasing the weight and working to keep form with slowly heavier and heavier weights. You get more form feel I think if you do that instead of jumping right to a weight you can barely finish.

Yes! I've just started strong lifts and it's great. You start light and work up (I'm 61 and new to lifting so I started light ). You can work up at your own pace and doing sets of 5 is way easier than 10 and therefore less discouraging.
I'm doing it at home and don't have a rack for the barbell but you can adapt the exercises to use with dumbbells instead,though I think I'll eventually need a rack.

k1986k

I went today and did 5x5 on my back and started light as I wanted to still lift same weight when I was on my last set. I took advice and got the guy who worked at the gym to watch me while doing my exercises. Thanks for everyone's great advice and help I really appreciate it.

DancingMoosie

What do you mean you did 5x5 on your back? Did you follow the program?