Bikini Body
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summer bodies are made in the winter.0
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Lighter weights more reps. You don't wanna bulk out
Thanks for the advice! Will definitely try it out
Don't listen to this. Heavy weights, less reps. Pretty sure this guy is messing with you.
this.
I'm currently 18% bf (pic is around 20%) and I do Crossfit (heavy lifting, less reps) twice a week and HIIT cardio 5 days a week. That's just what worked for me - good luck!!0 -
Why 18%? That's an awfully difficult goal "by summer"?
Also Lyle McDonald (fitness expert) states that the best way to maintain muscle while losing fat is strength routines, which are low reps and high weight.
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
I'd suggest Stronglifts 5x5, Srarting Strength or New Rules of Weight Loss for Women.0 -
I wasn't messing with the girl I was giving what I thought was good advice. It's been good for me and every other guy I know. Didn't know it was different for females. My Bad0
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going with the group on this worst thing that happens is you look more well toned and its not like thats a bad thing at all. even for a man eating at a deficit it is hard to add muscle.0
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Lighter weights more reps. You don't wanna bulk out
I have to differ with you on this. Bulk has to do with amount of calories you eat. you can still strength train and eat at a deficit. You will burn more calories. Don't grab them light weights and expect to break a sweat. Lift heavy with compound lifts and you will have more intensity to your workout. If you want both do a four day upper/lower split and on do this:
Monday: Heavy Upper
Tuesday: Heavy Lower
Wednesday: Rest (or cardio)
Thursday: Hypertrophy Upper (Moderately heavy)
Friday: Hypertrophy Lower (Moderately heavy)
Sat: Rest (or cardio)
Sun: Rest
You won't get the body you want with some light 10 to 15 pound dumbbells for 15-20 reps. Women don't think because you are lifting heavy you are going to bulk like a man. It is how the fitness models you want to look like train. Light weight is low intensity and you won't burn as many calories.0 -
I wasn't messing with the girl I was giving what I thought was good advice. It's been good for me and every other guy I know. Didn't know it was different for females. My Bad
it's different for guys too.
higher weights and less reps make you stronger. your size is a direct relationship with your diet.0 -
I wasn't messing with the girl I was giving what I thought was good advice. It's been good for me and every other guy I know. Didn't know it was different for females. My Bad
The "high rep, low weight, avoid bulk" is still a widely believed myth. My own husband actually told me this just the other day. I have been doing high weight, low rep for 2 years. Still not bulky.0 -
calorie deficit plus a good resistance training program.
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Lifting a challenging weight for you will NOT make you bigger if you are in a calorie deficit....It will allow you to retain more lean mass as you lose body fat...which is ideal for the bikini body you are working toward.0 -
Lighter weights more reps. You don't wanna bulk out
:huh:
And how exactly do you suppose she'll "bulk" when she's eating below maintenance/at a deficit? Hmm? Do the magical muscle-building fairies visit her in her sleep? Yeesh.
OP, lift heavy/low reps (find a good progressive lifting program like Stronglifts, Starting Strength or All Pro's Beginner Routine), eat at a moderate deficit (10-15% below TDEE). You'll cut body fat, retain (NOT BUILD) muscle, and look lean and sculpted (NOT BULKY) and ready for the beach.0 -
I never did the low weight high rep thing. What worked for me was a core program (5/3/1) plus 3x10 accessory lifts of my choosing.
About 60-90 minutes in the gym, 4 days a week. Plus fun cardio on non gym days.
But there are all sorts on the beach who wear bikinis. If you don't hit goal, don't let it spoil your fun beach time.0 -
Lighter weights more reps. You don't wanna bulk out
:huh:
And how exactly do you suppose she'll "bulk" when she's eating below maintenance/at a deficit? Hmm? Do the magical muscle-building fairies visit her in her sleep? Yeesh.
OP, lift heavy/low reps (find a good progressive lifting program like Stronglifts, Starting Strength or All Pro's Beginner Routine), eat at a moderate deficit (10-15% below TDEE). You'll cut body fat, retain (NOT BUILD) muscle, and look lean and sculpted (NOT BULKY) and ready for the beach.
Can I get them muscle building fairies come over to mine?? I promise I'll sleep for very long!!
But srsly listen to her, she knows!0 -
I have to get from 25% body fat to 18% body fat ATLEAST by summer.. Need motivation.. Friend requests welcome
I'm totally with you girl! Let's do this! Friend request headed your way0 -
Lighter weights more reps. You don't wanna bulk out
:huh:
And how exactly do you suppose she'll "bulk" when she's eating below maintenance/at a deficit? Hmm? Do the magical muscle-building fairies visit her in her sleep? Yeesh.
OP, lift heavy/low reps (find a good progressive lifting program like Stronglifts, Starting Strength or All Pro's Beginner Routine), eat at a moderate deficit (10-15% below TDEE). You'll cut body fat, retain (NOT BUILD) muscle, and look lean and sculpted (NOT BULKY) and ready for the beach.
Can I get them muscle building fairies come over to mine?? I promise I'll sleep for very long!!
But srsly listen to her, she knows!
In, for magical muscle building fairies. 11 months of heavy lifting mostly in the 5 rep range and the most I get asked is if I do pilates. You won't bulk up, OP.0 -
18% is just my goal, as long as I'm happy by summer.. but 18% eventually! And okay I wont listen to that guy, lolthanks for all the advice!!!0
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18% is just my goal, as long as I'm happy by summer.. but 18% eventually! And okay I wont listen to that guy, lolthanks for all the advice!!!
FWIW, I went from about mid/high-20% range to 18% between February and June last year: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics It's an achievable goal.0 -
Aw, rickyjames came, gave bad advice, and deactivated. And I was so looking forward to his pestering us to ask him about his allusions that he's a pro ball player.
OP - I am doing Strong Lifts 5x5, and it's easy to understand and awesome thus far.
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary is the best summary I've found for the program.0 -
18% is just my goal, as long as I'm happy by summer.. but 18% eventually! And okay I wont listen to that guy, lolthanks for all the advice!!!
FWIW, I went from about mid/high-20% range to 18% between February and June last year: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics It's an achievable goal.
You look fantastic!0 -
Lite weights more reps burns fat builds muscle without bulking. She isn't a body builder she was trying to reduce body fat by 8%. Been there done that.
Effing A, man, some 18yo girl lifting heavy isn't going to turn into the She-Hulk.
People need to get over this.0 -
Don't listen to this. Heavy weights, less reps. Pretty sure this guy is messing with you.
Yep0
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