For me, *this* is why WEIGHTS over CARDIO is KEY!

a_new_dawn

HUGE thanks for posting this. My thighs are on the chunky side, even though I've reached goal weight... i HATE them. You have given me hope that then CAN be improved!! :flowerforyou:

I'm doing ChaLEAN extreme btw.

MeanderingMammal

On the left-hand side is me, after 25+ YEARS as a cardio-gym rat.

Yes, I still do SOME cardio, but my exercise-focus is on lifting heavy free weights.

Good result, but can I ask what CV work it was that you'd previously focussed on?

SailorKnightWing

I think I would have preferred to see a "before" picture where your bottoms actually fit, but it's too late now! You look great!

samgolod

that's inspiring...thank you!

gabbygirl78

Thanks for posting this! you look amazing!. I have A LOT to loose and I am definitely going to have to hit the weights to get toned! Totally inspired!!:drinker:

corebound

Awesome work! You're on the right track. It's a horrible myth told to women they'll look like a man if they even get near the weights. It's impossible since women don't have near enough testosterone as men to get those huge muscles.

Also nothing burns fat like lifting. Muscles burn more calories as they break down and repair, where cardio will only get you so far. Both are great together, but if your goal is burn fat... hit the weights.

Here's a couple good articles from the aforemention bodybuilding.com site:

http://www.bodybuilding.com/fun/strong-vs-toned-the-truth-about-gender-specific-workouts.html

http://www.bodybuilding.com/fun/myth-of-women-lifting-heavy.htm

livlovra

Beeps - I love you and your arms are awesome! xx I'll be back at it in a few months. Just a couple weeks left then no.3 arrives. Can't wait.

Beeps2011

alis - cardio before was outdoor jogging/running, biking, elliptical machines (I've never stepped on a treadmill, though!), step-cardio group classes, bikram hot yoga, walking....guess that sums up my "before" pursuits!

Sailor - the "before", by far, has my UGLIEST bottoms on record. hip-huggers did my pear shape NO favours...

livlovra - congrats on baby #3! Awesome!

GymTennis

Yeah, don't worry ladies.. Building muscle is not an easy thing to do (if you keep it natural), especially for women.. So go ahead and incorporate some weight resistance training in your workouts..

Mad_Dog_Muscle

Hell Effin Yes!!! way too many woman fear lifting for the fear of "looking like a man"! Thats as mythical as the pink unicorn! :noway: :noway: Good for you and thank you for sharing. :drinker: :drinker: Hopefully other women out there will realize lifting is good for them, not bad!

kiykiy79

Perfect display of how weights can tranform your body!! You look AWESOME! Congrats!! Grrrrr!!!!

Beeps2011

Thanks! Your support is appreciated!

MeanderingMammal

alis - cardio before was outdoor jogging/running, biking, elliptical machines (I've never stepped on a treadmill, though!), step-cardio group classes, bikram hot yoga, walking....guess that sums up my "before" pursuits!

I've alluded to this in a question before, to be met with bafflement at the time, as I think we end up in national differences around the phrasing of cardio. With the list above I'm surprised not to see better definition in your legs in the "before", although clearly few have much impact on core or upper body.

balancedbrunette

Incredible transformation, congrats well deserved after all your hard work and thank you for sharing with us, so inspirational . Actually took strength training classes for 6 weeks to learn proper form etc and just finished there last week, have already noticed subtle changes to my body - down inches and just looking more toned. I'm not looking to loose much further now just to work on my shape so this is so inspiring, I really need to up my weight lifting routines now and focus less on the cardio.

Can i just ask when you say free weights is it dumbells/barbells...is this what you used while you were doing your programme?

BarbellBlondieRuns

Love it! Way to go!

Beeps2011

musicloverx - yes, I use DB's and BB's in my program. The only "machine" I use, at present, is the "assisted chin-up" which permits some assistance as I cannot do a pull-up or a chin-up, at this point, without some assistance. (I use the machine, sometimes, for dips, too! Although I can do those just off a regular ol' work-out bench.)

giusa

Beeps2011, I'm pear shape also, weight attaches to my hips and thighs - you've given me so much inspiration!

If i may ask, how often do you put aside for cardio and how often for weights?

And, if I understood correctly, you also ate at a slight deficit?

Beeps2011

giusa - From January, 2012 through October, 2012, I was (unfortunately) not eating in a calorie deficit (even though I followed the numbers in the NROL4W/NROL4Abs books). I thought I was, but I was not - I gained WEIGHT during this time period (5 lbs!).

So, in october, 2012 (i.e. 1 year ago), i got aggressive with my bodyfat loss. I *did* eat at a calorie-deficit and I'm still doing this (in an attempt to move ~5- or 10- more lbs of bodyfat off my frame.

I lift weights 3 x per week, for 1 hour each session. (You can add 3-min warm-up and 10-min stretch/roll at the end to those times....so, basically 75 mins per session.)

I do 75-minutes of scheduled cardio on Saturday mornings (which includes about 10-mins of barbie doll weights and 10 mins of stretching - so actually only 55 mins of step-cardio).

giusa

Thank you for the reply! Truly appreciative!

coffee4me57

awesome

Beeps2011

Thanks!

prat27

Ladies please understand lifting is way more beneficial than for the sole purpose of "building muscle". Few realize that the affects of lifting are after the fact when your muscles are recover from the damage from lifting (that's what is supposed to happen). This is when your metab increases because of the work your body has to put in to recover from lifting. Building muscle and all that requires constant lifting, increased protein intake....yada yada. Cardio is important but if you want change and to feel tight you have to break down your muscles (lifting) and allow for the recovery (body burning calories to help the muscles recovery),...none of this will make even begin to make you look like a man unless it becomes excessive

Beeps2011

Today, I lift. The end.

ldressle66

How often do you lift?

prat27

if you are asking me...I lift 3 days a week. Cardio twice

nickycat73

What is Venus Factor?

Beeps2011

I lift 3 x per week.

Venus Factor is an online subscription fitness plan.

FrauHaas2013

Cardio to lose weight, resistance/weight training to tone and define.

Achrya

Cardio to lose weight, resistance/weight training to tone and define.

Cardio for cardiovascular health, weight training for body comp/strength, diet to lose weight.

Beeps2011

I did complete my scheduled cardio, today. A new instructor! New music! And lots of hip/glute work which I'm sure I'll feel tomorrow!

Sunday = rest day.

Back to lifting M/W/F!!