Female and want to build/reveal muscle

balibee146

Hi all

Just wondering if any of you are in a similar place and want to friend?

I have around 10lbs or so of fat to lose and have really been concentrating on strength training at this point in my life in a way I've never done before. I'm pretty new to this though. I've been pleasantly suprised at the muscle I have built already, especially biceps, quads and starting to get ab definition now yay

anyone who can offer advice or share this road I'd love to hear from you.

Cheers
Ali

BeautyFromPain

I want to as well but am nowhere near my goal weight.

babyblake11

you have not 'built' muscle but just 'toned' it, to build muscle you have to be eating more calories than you burn and do intense weight training. as the fat burns away it reveals itself and consistent weight training keeps it out. haha. to maintain this muscle you should keep lifting at least 2-3 times a week and up your weights as it gets easier, keep at low reps (you will get varied advice of this but, if you do many reps your body will just get used to it and your body will not maintain is as well, which is the same reason you should increase the weight) stay at around 8-12 reps. hope i helped also, try to keep to more intense exercise like running , things that really get your heart rate up rather than things like walking or you are more likely to lose muscle.

tuneses

I am at the same place you are! I have about 10lbs left to shed (all in my mid section grrr) and i want to build strength and muscle. I'm doing a hybrid of p90x and Insanity. I find it hard to stay motivated for the strength training. Although I get how it works and I'm helping burn calories in the longer run but I miss the instant gratification of cardio. I'll friend you!!!

rachmaree

I think most bodybuilders focus on either building muscle (bulking) by eating at a calorie surplus and working out 4-6 days per week, or losing fat and trying to maintain lean muscle mass (cutting) by eating at a calorie deficit.
You can check out the female fitness section on simplyshredded.com, there is a lot of useful information there.
You can't 'tone' muscles or 'spot reduce,' but any strength training is beneficial anyway. It sounds like you are doing great and definitely on the right track by focusing on strength training.
It also helps to tray to eat as 'clean' as possible.
Good luck

balibee146

Thanks everyone for your advice, support and for those who friended me!