"Ideal" Body
Replies
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Ok...so, if I hit a point where I'm happy with how I look, I should keep up the same exercise regimen and bump up my calories to a level where I'm (theoretically) not losing any more fat but not gaining any either? Which is what I assume people are talking about when they talk about maintenance.
It makes sense, the way you put it. Thanks!
Yes...but realize, if you use plain cardio type exercises to get to your desired weight, the majority of the weight you'll be losing, WILL be muscle. That's what the strength training is for (and I don't mean Chaleen Extreme, either). It tells your body to maintain the muscle you have, because it's necessary for the kind of work you're doing (picking heavy things up, and putting them down). It's all a mess of hormonal response etc that would bore you...but my point is that without that strength training, you'll still be soft and squishy and overall very likely still feel like you're overweight, even though you fit the size you wanted initially.
Search 'women heavy lifting' in the forums...and you'll find a LOT of threads about women who did TONS of cardio, and lost the weight...but still were unhappy. TWO weeks of strength training made visibly measurable changes in their body composition...and two to three months, did what sometimes years of cardio was incapable of.
We're not telling you to lift because we all love ripped and built women (I personally don't...really), we're telling you to lift because it's the yellow brick road (assuming a healthy diet) to healthy, reasonable body fat levels, and a firm, strong body underneath.
Let me show you a few pictures of myself...so you can see the kind of results heavy strength training can give:
That's THREE months of strength training, NO cardio (other than occasional Tabata format heavy bag work), and a healthy protein rich diet. As you can see I'm not ripped to shreds with stupid amounts of muscle everywhere (other than what I naturally have as a man).
This is what you're looking for correct?0 -
So now it seems really obvious, the whole "just keep a layer of fat over your muscles and you'll be fine" idea, but it didn't seem obvious when I posted this topic :blushing:0
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Ok...so, if I hit a point where I'm happy with how I look, I should keep up the same exercise regimen and bump up my calories to a level where I'm (theoretically) not losing any more fat but not gaining any either? Which is what I assume people are talking about when they talk about maintenance.
It makes sense, the way you put it. Thanks!
Yes...but realize, if you use plain cardio type exercises to get to your desired weight, the majority of the weight you'll be losing, WILL be muscle. That's what the strength training is for (and I don't mean Chaleen Extreme, either). It tells your body to maintain the muscle you have, because it's necessary for the kind of work you're doing (picking heavy things up, and putting them down). It's all a mess of hormonal response etc that would bore you...but my point is that without that strength training, you'll still be soft and squishy and overall very likely still feel like you're overweight, even though you fit the size you wanted initially.
Search 'women heavy lifting' in the forums...and you'll find a LOT of threads about women who did TONS of cardio, and lost the weight...but still were unhappy. TWO weeks of strength training made visibly measurable changes in their body composition...and two to three months, did what sometimes years of cardio was incapable of.
We're not telling you to lift because we all love ripped and built women (I personally don't...really), we're telling you to lift because it's the yellow brick road (assuming a healthy diet) to healthy, reasonable body fat levels, and a firm, strong body underneath.
Let me show you a few pictures of myself...so you can see the kind of results heavy strength training can give:
That's THREE months of strength training, NO cardio (other than occasional Tabata format heavy bag work), and a healthy protein rich diet. As you can see I'm not ripped to shreds with stupid amounts of muscle everywhere (other than what I naturally have as a man).
This is what you're looking for correct?
Sort of the male version of what I'm talking about I guess, lol.
I never really had any intention of doing strictly cardio, because I do understand the need to build at least some kind of muscle. This was more about wondering how to not cross that line between "Hey, I don't look flabby anymore! I look pretty and feminine" and "I have a six pack! Holy crap!" lol.0 -
So now it seems really obvious, the whole "just keep a layer of fat over your muscles and you'll be fine" idea, but it didn't seem obvious when I posted this topic :blushing:
That's ok! That's what we're here for!
I wish there was a way to make people understand...that lifting, isn't going to make you look 'manly'. YES...some of the girls who lift do (and I don't just mean body builders), but that's because they've made a conscious choice to go that far. YOU are the one that controls that hun. If you saw some of those women (like Jamie Eason that Ray quoted) while they were 'in progress'....you'd die of envy lol.0 -
I never really had any intention of doing strictly cardio, because I do understand the need to build at least some kind of muscle. This was more about wondering how to not cross that line between "Hey, I don't look flabby anymore! I look pretty and feminine" and "I have a six pack! Holy crap!" lol.
I understand, but my point is that no cardio is necessary for that whatsoever...and you're the one that controls where you stop, and I think you'll be surprised at how far you can take it, and still be pretty and feminine.0 -
So now it seems really obvious, the whole "just keep a layer of fat over your muscles and you'll be fine" idea, but it didn't seem obvious when I posted this topic :blushing:
That's ok! That's what we're here for!
I wish there was a way to make people understand...that lifting, isn't going to make you look 'manly'. YES...some of the girls who lift do (and I don't just mean body builders), but that's because they've made a conscious choice to go that far. YOU are the one that controls that hun. If you saw some of those women (like Jamie Eason that Ray quoted) while they were 'in progress'....you'd die of envy lol.
Yea, I figured you don't get that kind of "ripped" looking body by chance lol. Like I said earlier, it seems like when you read stuff on here the choices are "thin but flabby" or "super muscely and toned looking" with no middle ground. I like my middle ground, gol darnit! :laugh:
BTW Cris...you look *amazing*!! Kudos and congrats to you on your hard work
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I'm going to lurk this thread for awhile, I like the information passed here. :happy:
No tips OP, but I have similar goal.0 -
I'm going to lurk this thread for awhile, I like the information passed here. :happy:
No tips OP, but I have similar goal.
lol It's all good! I figured I couldn't be the only one wondering so I went ahead and asked! :flowerforyou:
On a completely different note...I love the flower smiley. I think it's my favorite!0 -
So, here's my thing. I don't want a super toned/athletic looking body. I want to be a little soft, a little squishy. But...I don't want to be flabby and saggy. It seems like, around here, the options are toned and muscely (ha, not a word...y'all know what I mean) or flabby and saggy, even if you're "thin". I know that I won't necessarily "bulk up" like a man if I do weight training...but I see pics on here of the girls who "lift heavy" and although they look *awesome*, that's not really what I want to look like. It's just my personal preference.
I'm currently doing the 30 day shred and my Navy SEAL buddy has told me to do body weight exercises instead of lifting weights. Any other suggestions? I hope my explanation made sense...and that everyone will be polite when answering :flowerforyou:
When you look in the mirror and you are happy with what you see than that should be your "thing".
Although the hard part is that most people always see some thing they can improve and cannot find that sweet spot. As long as you can appreciate the little victorys that will change your whole personality positively.0 -
So now it seems really obvious, the whole "just keep a layer of fat over your muscles and you'll be fine" idea, but it didn't seem obvious when I posted this topic :blushing:
That's ok! That's what we're here for!
I wish there was a way to make people understand...that lifting, isn't going to make you look 'manly'. YES...some of the girls who lift do (and I don't just mean body builders), but that's because they've made a conscious choice to go that far. YOU are the one that controls that hun. If you saw some of those women (like Jamie Eason that Ray quoted) while they were 'in progress'....you'd die of envy lol.
Yea, I figured you don't get that kind of "ripped" looking body by chance lol. Like I said earlier, it seems like when you read stuff on here the choices are "thin but flabby" or "super muscely and toned looking" with no middle ground. I like my middle ground, gol darnit! :laugh:
BTW Cris...you look *amazing*!! Kudos and congrats to you on your hard work
Well, now you see the middle ground.
And thank you for the compliment! It's really appreciated. I think you'd be surprised though by how little hard work is involved lol. 1hr a day, 3 days a week (yes...rest is what burns fat...and 4 days of it, with how hard you push on lifting days...gives plenty of time to burn fat lol), over 3 months...of heavy strength training (and I did it via bodyweight too...40lbs of fat, gone). The results would have come even more easily had I used a gym.
That's it.0 -
I'm going to lurk this thread for awhile, I like the information passed here. :happy:
No tips OP, but I have similar goal.
Haha, I am lurking too because I have no idea what I want whatsoever and this information is really helpful.
I had no clue the 'big muscley girls' look 'normal' on off-season and that was a great piece of new information to learn. I never even thought of that, but now that I have, I think I might re-arrange my goals. I don't want to be that muscley, but I think I want to have a small amount of muscles under a thin layer of fat so if I ever want them they are easily accessible. Lol.0 -
Well I fell good now. We've had a constructive thread with no slander, where we have been able to pass on some genuine advice which has been taken on board by the OP.
This has to be some kind of MFP record... can we sticky this now? :laugh: :laugh:
*high fives all round*0 -
Well I fell good now. We've had a constructive thread with no slander, where we have been able to pass on some genuine advice which has been taken on board by the OP.
This has to be some kind of MFP record... can we sticky this now? :laugh: :laugh:
*high fives all round*
For sure man, lol.
Now we'll see if it makes it 24hrs!0 -
Great job guys
Ladies, take a look at my pics... I'm not ripped... yet
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I do want to add that its a really good idea to add some type of cardio to your weight training. Nothing worse than seeing a muscluar person (male or female) that does not do any cardio and only weight trains walk up a flight of stairs only to stop at the top and huff and puff trying catch their breath. I have been there and learned this the hard way myself, never again. Also train the Slow Twitch (Type I) because they are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.0
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I'm going to lurk this thread for awhile, I like the information passed here. :happy:
No tips OP, but I have similar goal.
Haha, I am lurking too because I have no idea what I want whatsoever and this information is really helpful.
I had no clue the 'big muscley girls' look 'normal' on off-season and that was a great piece of new information to learn. I never even thought of that, but now that I have, I think I might re-arrange my goals. I don't want to be that muscley, but I think I want to have a small amount of muscles under a thin layer of fat so if I ever want them they are easily accessible. Lol.
agreed, I seen her in off-season but not when she is in competition mode. Big difference0 -
I do want to add that its a really good idea to add some type of cardio to your weight training. Nothing worse than seeing a muscluar person (male or female) that does not do any cardio and only weight trains walk up a flight of stairs only to stop at the top and huff and puff trying catch their breath. I have been there and learned this the hard way myself, never again. Train the Slow Twitch (Type I) because they are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.
My strength training provides some level of cardiovascular benifit. And I agree that you shouldn't discount cardio completely. My only point was that for effective, efficient fat loss...cardio is unnecessary, and is often even argued to be counterproductive.
:flowerforyou:0 -
I do want to add that its a really good idea to add some type of cardio to your weight training. Nothing worse than seeing a muscluar person (male or female) that does not do any cardio and only weight trains walk up a flight of stairs only to stop at the top and huff and puff trying catch their breath. I have been there and learned this the hard way myself, never again. Train the Slow Twitch (Type I) because they are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.
My strength training provides some level of cardiovascular benifit. And I agree that you shouldn't discount cardio completely. My only point was that for effective, efficient fat loss...cardio is unnecessary, and is often even argued to be counterproductive.
:flowerforyou:
Only counterproductive if all you train is cardio - Slow Twitch (Type I). Unless you're a type I athlete or something.
You can have your cake and eat it too or the best of both worlds by being cardio fit and strength training fit.0 -
I do want to add that its a really good idea to add some type of cardio to your weight training. Nothing worse than seeing a muscluar person (male or female) that does not do any cardio and only weight trains walk up a flight of stairs only to stop at the top and huff and puff trying catch their breath. I have been there and learned this the hard way myself, never again. Train the Slow Twitch (Type I) because they are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.
My strength training provides some level of cardiovascular benifit. And I agree that you shouldn't discount cardio completely. My only point was that for effective, efficient fat loss...cardio is unnecessary, and is often even argued to be counterproductive.
:flowerforyou:
Only counterproductive if all you train is cardio - Slow Twitch (Type I). Unless you're a type I athlete or something.
You can have your cake and eat it too or the best of both worlds by being cardio fit and strength training fit.
Agree completely!0 -
You can get toned. With out to toned. Where I am at is good I do weights still but I am a still it squishy as you say.0
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I do want to add that its a really good idea to add some type of cardio to your weight training. Nothing worse than seeing a muscluar person (male or female) that does not do any cardio and only weight trains walk up a flight of stairs only to stop at the top and huff and puff trying catch their breath. I have been there and learned this the hard way myself, never again. Train the Slow Twitch (Type I) because they are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.
My strength training provides some level of cardiovascular benifit. And I agree that you shouldn't discount cardio completely. My only point was that for effective, efficient fat loss...cardio is unnecessary, and is often even argued to be counterproductive.
:flowerforyou:
Only counterproductive if all you train is cardio - Slow Twitch (Type I). Unless you're a type I athlete or something.
You can have your cake and eat it too or the best of both worlds by being cardio fit and strength training fit.
Agree completely!
Its funny how all the people who incorporate strength training can always see this and agree but the cardio only junkies(not athletes or competition joggers) I mean normal people that are trying to lose weight that dont want to lift never do until some time way later in their journey.0 -
I'm caught between beyonce and twiggy. Either perfect curves or bones..I hate the athletic, muscular look.0
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Wow, I think I have been motivated to lift weights..0
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This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!0
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I'm going to lurk this thread for awhile, I like the information passed here. :happy:
No tips OP, but I have similar goal.
*waves to her MFP friend* Ditto! My goal is to be firmer, yet still totally huggable. Thank you for a wonderful thread full of useful advice and tips :flowerforyou:0 -
This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!
It's going to depend on how the exercises are performed. If you're doing weight training, and performing it in a 'traditional' bodyweight manner (the100 pushup challenge for example)...the your results won't differ much. If you're doing bodyweight training, and performing it in a more traditional 'strength training' manner (failure/loss of form in 5-8 reps)...the results will be similar.
In a strength training circumstance, weights have the advantage in how quickly you can ramp up your resistance (just a change of a plate versus a new exercise putting more leverage on your muscles), and the level to which it can be ramped (infinite, versus the very limit of leverage your bodyweight can provide). Bodyweight has the advantage of convenience (you can do virtually all of it at home), cost (free...worst case you go down to your nearest school playground).
In the end, for most women...either/or will work. Most likely though, you'll see faster results with weights...simply because of the mindset you'll have going in (you'll push harder).0 -
This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!
The biggest advantage to free weights is that there is a significant amount more flexibility in what you can do - both with the type of exercise and the heaviness of the weights which makes them more effective in my opinion.
Body weight exercises should not be discounted at all however and are great for folks who cannot get to the gym. Push ups for example are excellent and you will often see people doing push ups in the gym right next to the free weights. They can also be adapted to hit different muscle groups and in intenstity (e.g. raising your legs). They are also really good when starting out as you can do modified push ups.
I am not a fan of machines as I find they often make the lifting awkward (you can end up having bad form) and also do not work your core as effectively. They are also less flexible in what you can do.0 -
This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!
The biggest advantage to free weights is that there is a significant amount more flexibility in what you can do - both with the type of exercise and the heaviness of the weights which makes them more effective in my opinion.
Body weight exercises should not be discounted at all however and are great for folks who cannot get to the gym. Push ups for example are excellent and you will often see people doing push ups in the gym right next to the free weights. They can also be adapted to hit different muscle groups and in intenstity (e.g. raising your legs). They are also really good when starting out as you can do modified push ups.
I am not a fan of machines as I find they often make the lifting awkward (you can end up having bad form) and also do not work your core as effectively. They are also less flexible in what you can do.
Well said. 0 -
This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!
It's going to depend on how the exercises are performed. If you're doing weight training, and performing it in a 'traditional' bodyweight manner (the100 pushup challenge for example)...the your results won't differ much. If you're doing bodyweight training, and performing it in a more traditional 'strength training' manner (failure/loss of form in 5-8 reps)...the results will be similar.
In a strength training circumstance, weights have the advantage in how quickly you can ramp up your resistance (just a change of a plate versus a new exercise putting more leverage on your muscles), and the level to which it can be ramped (infinite, versus the very limit of leverage your bodyweight can provide). Bodyweight has the advantage of convenience (you can do virtually all of it at home), cost (free...worst case you go down to your nearest school playground).
In the end, for most women...either/or will work. Most likely though, you'll see faster results with weights...simply because of the mindset you'll have going in (you'll push harder).
Agreed if you don't have access to a gym or weights then you can still do body-weight exercises in lieu of this.
"The type of exercise is not the most important criterion; for example, the perctoralis and triceps muscle groups can be trained by perfoming the free weight bench press exercise, the chest bench press exercise on a variety of selectorized machines, or push-ups on the floor or stability ball. As long as the intesity is at the necessary threshold and applied to the correct muscles, adaptation will occur; regardless of the type of exercise"<-- NSCA
Edit: I would advise eating an adequate amount of protein as this will also help.0 -
This is a great thread! It has been very informational and inspiring. Since weight lifting was the focus of the thread, I have a question about weight training (free weights and machines) vs. body weight training (push ups, pull ups, etc..) and their respective benefits? Is one more effective than the other in building muscle? I've been doing more cardio than resistance training and after reading this thread I'm looking into revamping my workouts to include more resistance training. Thanks all!
The biggest advantage to free weights is that there is a significant amount more flexibility in what you can do - both with the type of exercise and the heaviness of the weights which makes them more effective in my opinion.
Body weight exercises should not be discounted at all however and are great for folks who cannot get to the gym. Push ups for example are excellent and you will often see people doing push ups in the gym right next to the free weights. They can also be adapted to hit different muscle groups and in intenstity (e.g. raising your legs). They are also really good when starting out as you can do modified push ups.
I am not a fan of machines as I find they often make the lifting awkward (you can end up having bad form) and also do not work your core as effectively. They are also less flexible in what you can do.
Well said.
Thank you - you too :happy:0
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