Female lifters: YOU WILL NOT LOOK THIS WAY!
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She's definitely on GH and/or test. You can tell by her jaw and brow bone. Different strokes!0
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So shouldn't the measure be altered given that?
When I lift, I often triple set and work up a pretty decent sweat. I know I'm burning calories somewhere.
I don't bother to triple set...I just keep my heart rate up via my FT7 HRM. When it drops to 130/140bpm...I start the next set or lift. If you're lifting heavy enough...you're not going to be supersetting anything. You're going to be wanting to die between sets lol.
But the measure of calories isn't relevant to the benifits of strength training. I'd be MORE than happy if it only burned 2 calories, and still gave me the same hormonal benifits, because the calories out aren't what's telling my body to do what I want it to do, it's the hormones etc. The calories help to a small extent by adding deficit...but I don't want a huge deficit either so it works out fine. When it comes down to it, the calories simply do not matter when it comes to this.
With my polar, measured for 45min roughly, I generally burn anywhere from 400-600cal, but that number is skewed due to rest time, and I only use it as a guage of effort/intensity. I do enter it into my MFP exercises, but I don't use MFP as my guide for calories anyhow...so the skewed number isn't a big deal.0 -
For those who think you're "Stuck" with genetics and you can't change... here's my progress....
Previously posted:
Now:
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I bow to your awesomeness. That is inspiring work and a perfect example for why lifting works. Great job.0 -
So shouldn't the measure be altered given that?
When I lift, I often triple set and work up a pretty decent sweat. I know I'm burning calories somewhere.
I don't bother to triple set...I just keep my heart rate up via my FT7 HRM. When it drops to 130/140bpm...I start the next set or lift. If you're lifting heavy enough...you're not going to be supersetting anything. You're going to be wanting to die between sets lol.
But the measure of calories isn't relevant to the benifits of strength training. I'd be MORE than happy if it only burned 2 calories, and still gave me the same hormonal benifits, because the calories out aren't what's telling my body to do what I want it to do, it's the hormones etc. The calories help to a small extent by adding deficit...but I don't want a huge deficit either so it works out fine. When it comes down to it, the calories simply do not matter when it comes to this.
With my polar, measured for 45min roughly, I generally burn anywhere from 400-600cal, but that number is skewed due to rest time, and I only use it as a guage of effort/intensity. I do enter it into my MFP exercises, but I don't use MFP as my guide for calories anyhow...so the skewed number isn't a big deal.
Squat day 3-4 total sets.
last set: 245 x 6 squat + 65lb dumbells seated military presses for 6 + crunches
Power cleans last set. 3-4 total sets
135lbs x 6 + press to over head on the last set. + bicep curls.
Deads last set 3-4 total sets
315lbs x 2 + individual should presses using one end of the bench bar with 55lbs + indivdiual bicep curls 30lbs
I wish there was a way to measure what the caloric benefits were of weight lifting was (during and after the fact). But I'll keep on keeping on right?0 -
I don't bother to triple set...I just keep my heart rate up via my FT7 HRM. When it drops to 130/140bpm...I start the next set or lift. If you're lifting heavy enough...you're not going to be supersetting anything. You're going to be wanting to die between sets lol.
But the measure of calories isn't relevant to the benifits of strength training. I'd be MORE than happy if it only burned 2 calories, and still gave me the same hormonal benifits, because the calories out aren't what's telling my body to do what I want it to do, it's the hormones etc. The calories help to a small extent by adding deficit...but I don't want a huge deficit either so it works out fine. When it comes down to it, the calories simply do not matter when it comes to this.
With my polar, measured for 45min roughly, I generally burn anywhere from 400-600cal, but that number is skewed due to rest time, and I only use it as a guage of effort/intensity. I do enter it into my MFP exercises, but I don't use MFP as my guide for calories anyhow...so the skewed number isn't a big deal.
Squat day 3-4 total sets.
last set: 245 x 6 squat + 65lb dumbells seated military presses for 6 + crunches
Power cleans last set. 3-4 total sets
135lbs x 6 + press to over head on the last set. + bicep curls.
Deads last set 3-4 total sets
315lbs x 2 + individual should presses using one end of the bench bar with 55lbs + indivdiual bicep curls 30lbs
I wish there was a way to measure what the caloric benefits were of weight lifting was (during and after the fact). But I'll keep on keeping on right?
That's the important part, really. My workout today was very simple:
Workout B 634cal/49min (Polar FT7)
Row 4min Tabata #10 resistance
Seated Leg Press 455lbs 5*5
Dumbbell Shoulder Press 55lbs 5*5r
Weighted Extension 110lbs 5*5
Lat Pulldown 170lbs 5*5r
Dumbbell Curl 20lbs 5*5 (right arm)
Keep in mind, I'm just 2mos post surgery (lower biceps tendon rupture) on my right arm lol...so the weights are kind of low. The lat pulldown and the shoulder press weight will be repeated next Wednesday as my form at the end was shaky. The rest will go up 5lbs. Not one time during that 49 minutes did my heart rate drop below 135...with the vast majority of the time spent over 140.0 -
Thank you for this post, I think your pictures are testament to the truth, your transformation is awesome! Well done on all your hard work. Am about to start lifting and this is great inspiration!0
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Not entirely true tho for us broader upper bodied chics.. My frame is broad up top and smaller on my lower half.. and I bulk up easy on top which I can easily look like a body builder chic which I am tryin so hard to stay away from no joke.. I am trying to build a bigger lower body and lean out my top half... AND FOR ALL YOU SMALLER FRAMED GIRLS YEA YOU DONT/WONT BULK UP AS EASY AS GIRLS WITH BODIES LIKE MINE.. I WOULD BE A PERFECT BODY BUILDER BUT I WOULD NOT WANT TO LOOK LIKE THAT CUZ TO ME ITS NASTY..
I am NOT small framed dear (now granted I have big hips to go with my big shoulders). I tried as hard as possible to bulk. I ate 3000 calories a day and lifted 3-5 times a week for 4 months. I can bench 100lbs, and dead lift 175lbs. I gained 10lbs but am still a size 8. I do not look like the original body builder because I don't use steroids, I also still have a body fat percentage above 20%.
If you really don't like the muscular look, that's fine. You are definitely entitled to your opinion but no, even you won't look like that body builder accidently.0 -
Girls.. Lifting heavy will will get you lean and toned, and give you the body you want...
I don't have a problem with lifting, but lifting won't "give me the body I want". Unless there's a lift that will make my huge gut shrink to flatness, I'm stuck with what my parents gave me.
I'm battling weight genes, so I gotcha!
However, I have had 7 kids and since I've been lifting heavy, that belly IS going away. It's not happening overnight or in a week, but it's happening. I see my waist actually in the right spot. It is totally possible!! We really CAN do anything we set our minds to and it's freaking amazing!
Awesome! I have had 6 kids, and it's encouraging to know that this belly can go! I've just finished my first week of NROLFW and loved it!0 -
I love threads like these. It's so nice to see women crusading for other women with honest, helpful information that truly does give the results it's claimed to.
Thanks to the OP, and to all of you other women out there doing the same thing.
:flowerforyou:0 -
*bump*
women NEED to know the truth on this. Great discussion! :-)0 -
What are you talking about? You know that if women start lifting anything over 5lbs, their muscles will go into hyperdrive, getting huge, bulky, totally ripped without any effort whatsoever, making them look all "manly" and muscular.
Because muscles are THE defining characteristic of being male, didn't you know? They don't actually exist on women. Because, ya know, they look so ugly, they can't be feminine on a real woman. Real women are like botulism-effected puppies: Limp with no muscular tone or ability.
Duh.0 -
Bump!
I love heavy weights!
And her meals. Oh my God! Her meals sound perfect. A little repetitive... But those are my favorite things!0 -
Here are the pics of her: In case you wanted to see them on here....
It's NOT the look I am going for....
ETA: I put img instead of IMG but it's not working....She has clothes on....Can anyone else see them, I can't on here....UGH!!
I tried!!
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Here are the pics of her: In case you wanted to see them on here....
It's NOT the look I am going for....
ETA: I put img instead of IMG but it's not working....She has clothes on....Can anyone else see them, I can't on here....UGH!!
I tried!!
See the % signs in the links? Those represent spaces in the file/folder names. MFP's forum software is 900yrs old, and can't parse file/folder names with spaces in them. That's why they don't work.0 -
Not only is it almost impossible for woman to BULK up. It would take years of very hard work. Your program could be stopped or altered at anytime you are not happy with the results.
That's what I've always been told, even if the person was saying women could get that way naturally. Just like losing weight, building up muscle whether subtle or "out there" takes a long time and a lot of hard work, there's no way you'd go in one day, bench press 100lbs, and wake up with Hulk arms.0 -
Amen!!!!!0
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I started loosing weight 4 months ago:
BW 152
CW 135
GW Now just trying to get rid of fat
Height 5'6.5''
Age 28
Went from size 10 to 6 (kinda loose too)
I do Zumba 3 times a week and lift 3 times a week (full body and as hard as I can for about an hour). I still find that I dont loose fat unless I stick to 1350 cals and dont eat back my work out cals (except a protein shake). Everyone says I need to eat more to gain muscle but I have been lifting for a month now and seeing progress. What do you think I should do if my goal is to loose fat and gain muscle? My body fat was pretty high at 152 at 33% per the bod pod so I was told I didnt need to eat as much. Any help would be great!0 -
I started loosing weight 4 months ago:
BW 152
CW 135
GW Now just trying to get rid of fat
Height 5'6.5''
Age 28
Went from size 10 to 6 (kinda loose too)
I do Zumba 3 times a week and lift 3 times a week (full body and as hard as I can for about an hour). I still find that I dont loose fat unless I stick to 1350 cals and dont eat back my work out cals (except a protein shake). Everyone says I need to eat more to gain muscle but I have been lifting for a month now and seeing progress. What do you think I should do if my goal is to loose fat and gain muscle? My body fat was pretty high at 152 at 33% per the bod pod so I was told I didnt need to eat as much. Any help would be great!
If your goal is to gain muscle, you need to be at a surplus calorie wise. While it's true that very overweight people can gain small amounts of muscle eating at a deficit (their body can use their copious fat stores as 'fuel' for awhile), it's not a substantial amount. Additionally, most people who think they're gaining muscle on a deficit, aren't. They're training their muscles to respond as they're supposed to. It's a brain (neural) communication thing.
A perfect example is my right biceps. In February I ripped the lower biceps tendon off of my forearm (meaning it was only connected at the top). I had surgery, and it was partially immobilized for a couple weeks. By the time I finally started working out again...my right biceps was mush (it literally felt like fat...I was NOT pleased), and looked substantially smaller. It was still there, and due to the surgery it was connected, but it was useless. I could barely flex it, and when I did it was still soft.
Within two weeks at the gym, I had 'retrained' my biceps to do its job. It filled out, firmed up...and while it's still not performing to its original potential, it's probably at a good 80% now...and I'm positive within a few more weeks it will look and act the same as the other.
The point of this is that I didn't 'lose' substantial muscle in my biceps in two weeks of limited mobility...and I didn't 'regain' any in such a short time frame. It simply forgot its job (in overweight people it may never have needed to DO its job), and needed to be taught how to react to stimulus again. Many people confuse this natural body mechanism as 'gaining muscle'.
Anyhow, sorry for the long winded explanation...but the overall point is, if you want to gain muscle, eat at a surplus. If you're looking to cut fat, eat at a deficit. There are methods where you can do both at the same time, but if I go into that...it will seriously jack this thread lol.
Good luck!0 -
Sounds to me as if what your parents have given you is a negative attitude to health and fitness, rather than giving you a fat gut.I don't have a problem with lifting, but lifting won't "give me the body I want". Unless there's a lift that will make my huge gut shrink to flatness, I'm stuck with what my parents gave me.
Lifting is one of the best ways of reducing body fat. While you can't spot reduce, and while lifting can't totally deal with huge amounts of loose skin, if you lift heavy AND eat sensibly, you WILL reduce your "fat gut".0 -
this is wonderful : ) i'm a believer lol0
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Here are the pics of her: In case you wanted to see them on here....
It's NOT the look I am going for....
ETA: I put img instead of IMG but it's not working....She has clothes on....Can anyone else see them, I can't on here....UGH!!
I tried!!
See the % signs in the links? Those represent spaces in the file/folder names. MFP's forum software is 900yrs old, and can't parse file/folder names with spaces in them. That's why they don't work.
Dang it!! Can I just delete those maybe...Just trying to see if there is a back door way to do it for future reference...But thank you for letting me know so next time I don't waste time trying to post pics with the % in them...
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Totally agree with this post. 0
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I started loosing weight 4 months ago:
BW 152
CW 135
GW Now just trying to get rid of fat
Height 5'6.5''
Age 28
Went from size 10 to 6 (kinda loose too)
I do Zumba 3 times a week and lift 3 times a week (full body and as hard as I can for about an hour). I still find that I dont loose fat unless I stick to 1350 cals and dont eat back my work out cals (except a protein shake). Everyone says I need to eat more to gain muscle but I have been lifting for a month now and seeing progress. What do you think I should do if my goal is to loose fat and gain muscle? My body fat was pretty high at 152 at 33% per the bod pod so I was told I didnt need to eat as much. Any help would be great!
If your goal is to gain muscle, you need to be at a surplus calorie wise. While it's true that very overweight people can gain small amounts of muscle eating at a deficit (their body can use their copious fat stores as 'fuel' for awhile), it's not a substantial amount. Additionally, most people who think they're gaining muscle on a deficit, aren't. They're training their muscles to respond as they're supposed to. It's a brain (neural) communication thing.
A perfect example is my right biceps. In February I ripped the lower biceps tendon off of my forearm (meaning it was only connected at the top). I had surgery, and it was partially immobilized for a couple weeks. By the time I finally started working out again...my right biceps was mush (it literally felt like fat...I was NOT pleased), and looked substantially smaller. It was still there, and due to the surgery it was connected, but it was useless. I could barely flex it, and when I did it was still soft.
Within two weeks at the gym, I had 'retrained' my biceps to do its job. It filled out, firmed up...and while it's still not performing to its original potential, it's probably at a good 80% now...and I'm positive within a few more weeks it will look and act the same as the other.
The point of this is that I didn't 'lose' substantial muscle in my biceps in two weeks of limited mobility...and I didn't 'regain' any in such a short time frame. It simply forgot its job (in overweight people it may never have needed to DO its job), and needed to be taught how to react to stimulus again. Many people confuse this natural body mechanism as 'gaining muscle'.
Anyhow, sorry for the long winded explanation...but the overall point is, if you want to gain muscle, eat at a surplus. If you're looking to cut fat, eat at a deficit. There are methods where you can do both at the same time, but if I go into that...it will seriously jack this thread lol.
Good luck!
Please jack the thread up to explain how to do both :happy: I think others would love to know too cause this confuses me. When I went to health and welness and did the bod pod I saw how all these people Lost 15 lbs of fat and gained 2 lbs of muscle in two months. The lady told me that my BMR was pretty low at 1185 since my body fat was high. How do I figure out how many cals I should eat because this site and many others dont take into consideration my true body fat %. THANK YOU!!! :bigsmile:0 -
beginner here and would love to know where to start????0
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Found an answer on how to loose fat and gain muscle. But how can this be a way of life? http://www.bodybuilding.com/fun/kelly3.htm0
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beginner here and would love to know where to start????
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary0 -
Her breasts are now pecs, that's when you know you have gone too far. And who would want to eat the same exact meal everyday? Boring!
Anyway.. lifting heavy is extremely challenging and fun, in fact lifting weights is the only exercise I have come to actually enjoy. The rest I just do because I have to.
I am looking forward getting back to it after my baby gets here!0 -
Found an answer on how to loose fat and gain muscle. But how can this be a way of life? http://www.bodybuilding.com/fun/kelly3.htm
It's been shown that some people CAN lose fat and gain muscle at the same time. These people are the very obese, people new to lifting and those returning to it. The gains will be small though. That might explain the 2lbs you said you saw on people at the body pod (or that could be within the error of the test).
Most people do bulking cutting cycles because it is soooooo much easier and more effective than trying to do both. Personally, I just finished my first bulking cycle in Feb. I still had some fat to lose when I started. I gained 10lbs, probably 5lbs muscle (I'm being generous here, most women can only gain a pound a month), 2-3lbs fat and 2-3lbs water, glycogen, or whatever. But even though I had fat to lose when I started, and gained a little better more I looked BETTER after my bulk than before. Now I'm in the process of cutting back down. I have the feeling I'll be REALLY happy with the end result and that was only one cycle. If I do it again next winter I'll be rocking some serious muscles (which I want and like). Also, bulking is just fun. I love lifting, not a huge fan of cardio, and well, eating 3000 calories a day is fun.0 -
Found an answer on how to loose fat and gain muscle. But how can this be a way of life? http://www.bodybuilding.com/fun/kelly3.htm
That is overly complicated in my opinion, and designed/written to provide shock factor to make it more appealing to 'extreme' people.
www.leangains.com is a much easier approach with excellent results.
PLEASE people, I'm just answering the ladies question lol, lets not turn this thread into an IF vs 72 meals a day debate ok?0
This discussion has been closed.
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