muscle definition

i think im about 17 % body fat and i work out every other day..but ive been adding cardio on my rest days, and they are high intentensity running or cycling but i dont think its showing much effect, not even on the scale. can any1 help me out

give it 3-6 weeks. if you have a good diet, and sleep well you should see the results soon.

"Sometimes to get to heaven you have to go through hell. But if hell is my heaven where do I turn other than live to feed this raging fire that is MY ADDICTION!"

Diet is definitely the key for lowering your bodyfat percentage. Nice definition normally shows up in the low teens, a nice six pack in the low teens/single digits.
If you're not sure about how many calories you should be taking in to lower your bodyfat percentage, check out the link at the end of this article-
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
It's a good start to getting the right diet on track. Once you have your calorie amount for the day, you'll have to go about putting together a meal plan to reach that amount every day, using the right foods for cutting fat- Check out the fat loss section of our nutrition forum for more info on how to do that.

yea like every1 said, give it time and ur diet needs to be right

Duke of the Emancipation Detoxification

ive been doin this for about a week..is it possible tht hit a platue of sum kind

ooh srry i think like 3 weeks

A number of factors that may be the cause of this

- not sleeping enough (8hrs min)
- overtraining
- diet not up to scratch
- drink not enough fluids
- you may be losing fat but also gaining muscle at the same time

Three weeks is nowhere near enough time to see real gains. The body is a remarkably adaptable thing, but it does take time for it to adapt to new diets, training plans, etc- Keep in mind that patience is a must when dealing with this sort of thing.