Help me get better muscle definition

I want to improve my muscle definition. What’s the best way of doing this?
J Mohammed, by email

Jason Anderson answers: Muscle definition depends on your body fat percentage, so to increase your definition you need to decrease your body fat through nutrition and training. Control your sugar levels by eating small, regular meals that contain good sources of protein (meat, fish and eggs), carbohydrate (brown rice, lentils) and healthy oils (coconut, olive oil). Eat organic where possible because this should provide more nutrients for your calories.

Your training should include intense circuits to boost your metabolism. Add some big, multi-joint exercises such as squats and press-ups with little or no rest between sets. Keep the reps at 15 per exercise and do three exercises before getting on a treadmill or rowing machine for five minutes. Repeat this sequence for 45 minutes.