Definition

How much definition you see actually depends on your body fat percentage. When you have a lower body % percentage, you can clearly see defined muscles, ligaments, bones and joints.

How to work for better definition:

• lower body fat percentage
• increase muscle tone
• increase muscle mass.

Out of all three, low body fat is a key point, because no matter how toned or massive your muscles are, you won't be able to see any definition if they are covered by fat. Moreover, if you have high body fat percentage your body will be more prone to diseases like type 2 diabetes or hypertension. Muscle tone, or visibly tight muscles, is a result of tension remained after muscular contraction from lifting heavy weights over the course of many workouts. The more tone your muscles have, the tighter your skin, abdomen and buttocks will look. Muscle also burns more energy than fat when you are at rest (or moving around) and even if the numbers might seem small, added up over time, more muscle helps you burn off more fat when trying to lose weight. Unlike toned muscles, muscles that are forced to grow massive are subject to both health and longevity issues. Both science and statistics show that smaller people and those with closer to “genetically normal” muscle mass live longer and suffer from less disease. That is, if you must choose whether to look like Fred Flintstone or Arnold Schwartzenegger, choose Arnold, but between Arnold and Bruce Lee, choose Bruce.

A healthy way to lower your body fat percentage is the Low Carbohydrate Diet, with a serious share of fats (mainly animal fats). Like any other diet, to get results, you must follow a negative calorie balance, that is, expending more than you eat.

To get better muscle tone, you must generate great muscular tension. This can happen if you train with weights between 70% and 100% of your 1RM.
To gain muscle mass, use training methods that will ensure Myofibrillar Hypertrophy. This way you will have bigger, stronger and denser muscle, instead of bigger and inflated useless muscle. Do 10-20 sets a workouts, with 4-5 reps a set, while keeping breaks around 2 minutes.