I want a hard body

starlaca

I would love to have a body like Jillian Michaels or Carina from Dancing with the Stars. Is it possible to get a body like them if all I do is exercise (cardio, lift weights and Pilates) and watch my calories? A friend told me that her boot camp instructor told them to pretty much only eat fish, chicken, broccoli, and asparagus. Is this what I have to do to achieve my goals??

VegasFit

I don't think your diet needs to be that limiting! I have friends that compete that eat more then that. Lol.

wheird

You can essentially ignore the advice about what to eat. What you need is to eat a moderate calorie deficit and to strength train. Lifting weights and Pilates both fits the strength training category. Cardio isn't exactly necessary, but is good for your cardiovascular health and fun if you enjoy it.

Jonesingmucho

<<< Enjoys fun of cardio multiple times per week...

MireyGal76

You can essentially ignore the advice about what to eat. What you need is to eat a moderate calorie deficit and to strength train. Lifting weights and Pilates both fits the strength training category. Cardio isn't exactly necessary, but is good for your cardiovascular health and fun if you enjoy it.

^^^ this

/end thread

Mr_Knight

If you want to be an elite physical specimen, you're looking at training 3-5 hours a day, 5-6 days a week. At that level of effort, you're going to have a challenge just getting enough food into your system. You're for damn sure not going to be able to work that hard on a caloric deficit.

Will_Thrust_For_Candy

You can essentially ignore the advice about what to eat. What you need is to eat a moderate calorie deficit and to strength train. Lifting weights and Pilates both fits the strength training category. Cardio isn't exactly necessary, but is good for your cardiovascular health and fun if you enjoy it.

^^^ this

/end thread

x3 although I would add that you must make sure you are consistently progressing on your lifts. Good luck!

starlaca

If you want to be an elite physical specimen, you're looking at training 3-5 hours a day, 5-6 days a week. At that level of effort, you're going to have a challenge just getting enough food into your system. You're for damn sure not going to be able to work that hard on a caloric deficit.

I'm not looking to be a body builder, just toned like the two women I mentioned. With that goal in mind, would I REALLY need to work out THAT often?

FindingMyPerfection

It all depends on the muscle base you have. Looking toned is about bf% but if there isn't sufficient muscle under the fat you won't look like those you specified.

LishieFruit89

If you want to be an elite physical specimen, you're looking at training 3-5 hours a day, 5-6 days a week. At that level of effort, you're going to have a challenge just getting enough food into your system. You're for damn sure not going to be able to work that hard on a caloric deficit.

I'm not looking to be a body builder, just toned like the two women I mentioned. With that goal in mind, would I REALLY need to work out THAT often?

Its going to take a lot of time and dedication to get and keep the bpdy you want. His time frame of 3-5hrs a day for 5-6 days a week might be an overestimation. But it might not be.

angelzprophecy

strength training (low rep) builds denser muscles as opposed to hypertrophy (high rep) training. eat what you want as long as it fits. the time in the gym doesnt matter as long as you work the muscles as much as youre supposed to.

for me, im able to work my muscles 2x a week (except legs) in 4 days a week. 1.5 hours each session more or less

randomtai

Came into thread expecting something different...

Leaving...

wheird

strength training (low rep) builds denser muscles as opposed to hypertrophy (high rep) training. eat what you want as long as it fits. the time in the gym doesnt matter as long as you work the muscles as much as youre supposed to.

for me, im able to work my muscles 2x a week (except legs) in 4 days a week. 1.5 hours each session more or less

Denser muscles? :huh:

Mr_Knight

Came into thread expecting something different...

Leaving...

Speaking of Mr. Sorbo, there are folks on here who would scoff at that body as being "too fat"...

angelzprophecy

strength training (low rep) builds denser muscles as opposed to hypertrophy (high rep) training. eat what you want as long as it fits. the time in the gym doesnt matter as long as you work the muscles as much as youre supposed to.

for me, im able to work my muscles 2x a week (except legs) in 4 days a week. 1.5 hours each session more or less

Denser muscles? :huh:

myofibrillar (the denser look) vs sarcoplasmic hypertophy.
basically - strength training builds the myofibrils (the muscle fibers) which gives you denser looking muscles (dense in terms of the muscle fibers), which is why it adds strength
while hypertrophy training adds sarcoplasm to your muscles to give it a bigger look/adds more cross sectional area. the larger cross sectional area will be why you gain strength during hypertrophy training but not as much strength gain as focused strength training

BinaryPulsar

You can essentially ignore the advice about what to eat. What you need is to eat a moderate calorie deficit and to strength train. Lifting weights and Pilates both fits the strength training category. Cardio isn't exactly necessary, but is good for your cardiovascular health and fun if you enjoy it.

^^^ this

/end thread

x3 although I would add that you must make sure you are consistently progressing on your lifts. Good luck!

I would also add that you should make sure you are eating a good amount of protein for your muscles. Something around 1 gram per pound of lean body mass is good. If you don't know what your lbm is, just determine your approximate goal weight, approximate goal body fat percent, then subtract the body fat amount from the total weight. That should be a fine amount.

wheird

I disagree that you have to spend 3-5 hours per day 5-6 days per week in order to have a body like JM. I'd say 3-5 hours per week with a proper diet is more than sufficient.

Trechechus

I would starve on that diet!!!

You don't need to be that restrictive. Just be aware of your macronutrient intake, life weights, and work hard. You'll get there.

BinaryPulsar

I disagree that you have to spend 3-5 hours per day 5-6 days per week in order to have a body like JM. I'd say 3-5 hours per week with a proper diet is more than sufficient.

Yeah!

BinaryPulsar

Also, if you are already at your goal weight, you can eat at maintenance. When I joined mfp, I aimed at eating at maintenance, while strength training. I am a dancer and have always been fit, so I did not have a long way to go, but I did want to improve my fitness at that time. I realized I was eating at a very small deficit, maybe 100 calories. So, I did lose a few pounds over 6 months. But, I was very pleased with the changes in my physique. Then I ate at a small surplus for 6 months. I was lifting weights the whole time. I gained a couple pounds, but more muscle than fat (couldn't even see fat). Then I went on a very small cut. Literally just 50 calories or less of a deficit. Now, I'm back at maintenance. Basically I do occasionally eat at a small surplus or a small deficit and most of the time I am maintaining. But, this is just what works for me personally.

DymonNdaRgh40

I would starve on that diet!!!

You don't need to be that restrictive. Just be aware of your macronutrient intake, life weights, and work hard. You'll get there.

This... Plus you'll need a lot of patience. You can do it!

TheRealParisLove

You do have to watch your diet, but it doesn't have to be so strict. Try to get 40-50% of calories from protein and avoid carbs from sugar and grains.

It takes a couple of years of work to get into the kind of shape they are in. This isn't just about going to the gym a couple times a week, it is nearly a second job for people who want to have that kind of physique. Socializing is difficult because you have to obsess about what you eat and getting enough sleep.

I participated in a physique contest in 2004. I didn't even place despite having worked out 6 days a week and spent 6 weeks only eating tuna, egg whites and whey protein (I'm exaggerating, but not by much).

Will_Thrust_For_Candy

Paris brings up a great point and one this not mentioned often enough in these types of threads, IMO (I often forget to mention it as well :embarassed: )....and the point is TIME. This is not an overnight process, not a month long process or even a 6 month long process. It takes consistency in both diet and training as well as a damn long time.

So get a solid strength training plan in place, dial in your diet and settle in for the ride. It's a long one, but a good one :drinker:

Zekela

I have a hard body the fun way. I eat cake, donuts, pizza.. I also try to get in protein after a long run or weight training. I'm a vegetarian too which also shows that you don't need meat to accomplish this...

Mr_Knight

I disagree that you have to spend 3-5 hours per day 5-6 days per week in order to have a body like JM. I'd say 3-5 hours per week with a proper diet is more than sufficient.

Yes, that's probably possible, but it will take a *lot* longer to get there.

One way or another, the time will have to be put in.

BinaryPulsar

I disagree that you have to spend 3-5 hours per day 5-6 days per week in order to have a body like JM. I'd say 3-5 hours per week with a proper diet is more than sufficient.

Yes, that's probably possible, but it will take a *lot* longer to get there.

One way or another, the time will have to be put in.

It does depend on a person's starting point as well. How fit they are already. And whether they have weight to lose or not. Do they need to lose 5 pounds, 20 pounds, 50...

Mr_Knight

I disagree that you have to spend 3-5 hours per day 5-6 days per week in order to have a body like JM. I'd say 3-5 hours per week with a proper diet is more than sufficient.

Yes, that's probably possible, but it will take a *lot* longer to get there.

One way or another, the time will have to be put in.

It does depend on a person's starting point as well. How fit they are already. And whether they have weight to lose or not. Do they need to lose 5 pounds, 20 pounds, 50...

Oh for sure. I'm assuming a typically "American Flab" body as the starting point - I should have stated that, thanks for pointing it out.

starlaca

Thanks, everyone for your feedback. I got information from someone via a private message and he told me to get a body like JM I should stick to 1 healthy carb a day and 1 fruit a day (only if I plan on exercising and only after I exercise). Other than that he said to stick to lean proteins and vegetables for the rest of the day, AND to count my calories. I like the idea that someone said to just make sure I have a calorie deficit and lift weights. That sounds more doable to me.

ndj1979

the only cardio I do involves banging something….

seriously -familiarize yourself with compound lifts, incorporate them into a routine that works for you, eat in moderate deficit, repeat….

You can do cardio one to times a week but it is not the important, in my humble opinion...

starlaca

the only cardio I do involves banging something….

seriously -familiarize yourself with compound lifts, incorporate them into a routine that works for you, eat in moderate deficit, repeat….

You can do cardio one to times a week but it is not the important, in my humble opinion...

Thanks. As for the cardio, my main reason for wanting to do cardio is so I could eat more. If I'm lifting weights and doing cardio, will the cardio interfere in a negative way? PS: Nice abs

ndj1979

the only cardio I do involves banging something….

seriously -familiarize yourself with compound lifts, incorporate them into a routine that works for you, eat in moderate deficit, repeat….

You can do cardio one to times a week but it is not the important, in my humble opinion...

Thanks. As for the cardio, my main reason for wanting to do cardio is so I could eat more. If I'm lifting weights and doing cardio, will the cardio interfere in a negative way? PS: Nice abs

no it should not…depends on how much cardio we are talking about …

I would say there to four days a week of compound lifts with maybe two days of 20 minute of cardio or just throw in HIIT sprints instead…

I do about one HIIT session a week and that is my cardio for week..

oh - and thanks ...