Hi All,

My name is Sarah I'm 19 years old I'm 177cm tall and weigh approx 64kg. I've recently joined a gym and I've got a few personal training sessions but I've beeng doing alot of work on my own. I spend 25 mins on the treadmill alternating between working for 5 min and running for 5 min then jump on the bikes for 15 mins and then do a few weights, leg presses, crunches and finish with v exercises with an medicine ball.

I have been doing this for a few weeks now and have noticed that I haven't really dropped at all in weight but I have noticed sufficient muscle gain in my legs and a little definition in my stomach. Unfortunately I'm not looking for muscle gain in my legs and I really want more definition in my stomach and abs. Ulitmately I'm looking for a real well defined body as I'm starting a modelling career.

I need some advise on ways to get the best results the quickest and any possible nutrition tips as I'm a sucker for sugar. I get cravings and feel lathagic. Can someone please help me out I need as much advise as possible.

Thanks
Sarah

If you are looking for definition in your stomach, abs and core, you should probably be working on those areas. The exercises your doing are for your legs. Granted they burn fat, but they dont strengthen the core muscles your trying to reach. Get yourself a good abdominal workout that consists of both groundwork (on your back) and suspended (hanging).

I would kick up your running too. If you need to burn fat to reveal those abs, 5 minutes of running followed by 5 minutes of walking aint gonna cut it.

Try and run at a good clip for a half mile, then go to 1 until you can run a 5k without stopping or slowing down. At this point, you will have to tighten your running shorts.

IMO I would do high intensity cardio like sprinting. ie sprint down a soccer field then jog / walk back and repeat 8 to 10 times or so. If you look at the bodies of short distance sprinters they are always well defined with nice bodies. Where as a marathon runner has a very poor physique. They are usually very skinny but not defined. I would also do whole body workouts with weights. As long as you arent taking in to many calories you should not be building much muscle. The fat in your legs will melt away which will allow you to see your leg muscles better and there for may look more muscular but the muscles shouldnt really increase too much if any. I would do cardio 3 times a week and lift 3 times a week. Cardio is most effective if done in the morning on an empty stomach as soon as you wake.

some quick advice but you can get more at the weight loss section stickies:

1) Do your cardio in the morning after eating very little.
2) drink some caffeine before you do cardio
3) make sure that you burn more calorie than you eat
4) Drink a lot of water
5) Eat slow digesting carbs like wheat bread, brown rice, etc
6) Try to do at least 30 minutes of cardio because fat burning does not kick in until after 15 minutes of working out.

And btw, you if you're weight remain the same while you are gaining muscle that is wonderful. Why is that great? You are gaining muscle while your weight is constant which means that you are losing fat (conservation of mass).

Thanks to those who have already given imput into my problem it's greatly apprecaited but I have a few problems.

I work monday to friday 8 till 4.30 so I don't get a chance to exercise in the morning. I'm just wondering if there's any particular routine i should take and the right sorts of food I can eat. If I start seeing results quickly I know I'll stick to it I just need the right information.

I strongly disagree.

1) - I'd recommend eating a normal sized breakfast, preferably with some oatmeal or something that will give you some energy, and rather waiting an hour or whatever time you need to let the food sink. At least in my experience this allows me to perform much much better.

2) See absolutely no point in this. unnecessary stress. Personal preference though.

6) This is plain and simply wrong. HIIT and weight training are well documented for burning fat for a long long time after you're done working out, at a greater efficiency than just a mellow jog for one hour.