do you have acess to a gym or some decent equipment and weights...
i know you do not want to define or get bigger...but you wont unless you provide your body with the food to do so...
bent over barbell rows
wide grip cable rows
lat pull downs
and the list goes on...bang out sets of 15 or so of these and youll get your typeII fast twitch muscle fibers in shape along with improveing strength and cardiovascular conditioning.