Ive been training everyday apart from weekends now for 4 months, ive had about a month off where i had an injury but still kept active by running. I have a good clean diet. I dont take any suplements or any milkshakes etc. Ive noticed alot of improvements. Ive lost quite a bit of fat around my whole body and ive put on alot of muscle. My main cause is the stomach area. I know its the last place you lose fat and theres not really any excercises that can target that area for fat loss. Its down to diet mainly. But im still not able to see my muscles more defined atm. Is there anyone that has been through this before that can tell me when i should be noticing these changes?
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If you are wanting to get to the point of seeing the definition of your abs, your diet, cardio and workouts (in that specific order) must get that much more stringent. There is no way to say when you will start to see the definition timewise. What you can expect is that your bodyfat percentage will have to be down to at least 10%, and if you have had an accumulation of fat around your midsection, expect to have to get down towards 8% before this definition will show.
– If you have been eating clean thus far, research the following two topics – carb tapering and carb cycling. This will help you in trying to burn off this last bit of bodyfat.
– Analyze your diet again as there are always places that you can clean up.
– Hit a cardio session first thing in the morning on an empty stomach (water only). As your glycogen stores will be depleted, your body will be forced to pull solely from your fat stores for energy.
– Crosstrain every third day with a different style of cardio.
– Get plenty of rest and make sure that you have at least one day off from all training per week. In order to get maximum gains, you need full recovery between session. Make sure that you are changing your routine up every 2-3 weeks (muscle confusion) to avoid the dreaded plateau. This will help mobilize the remaining fat you are trying to burn.
For some additional help, check out Tom Venuto’s e-Book, Burn the Fat, Feed the Muscle. Tom was a natural bodybuilder you regularly kept his bodyfat percentage around 3% during competition season. This book is written for the layperson.http://www.burnthefat.com/
Good luck!!
Your version of “a healthy diet” may need a tweak or two, either due to faulty messages in the media, or your particular metabolic type (which affects the ratio of macronutrients that is ideal for you). I’m not saying that you haven’t been applying a good approach, just that a few minor alterations might finally get you those results you are looking for.
Check out the Elimination Diet at http://www.daxmoy.com which will help cleanse you, use nutrients better, and weight loss is most often a fortunate side effect from it too.
Good luck