GETTING TONED w/ BodyPump and other Group classes

jstout365

NICE ABS!!!! I am coveting them right now! I would say that I would like your ab and arm definition. That is what I am wanting to attempt. Here is the thing with my body. I am very short and can put on weight easily. I will never be a skinny person. I have a Kim Kardashian type body (cannot stand her but that is the best way to describe myself). I am 5'1" with that type of build. When I was growing up, I had a Mary Lou Retton build. Short, muscular. Small Waist. Big booty. A curse and a blessing.

You are bold to put up that pic. You look awesome!

First, thanks. Second...I'm only 5'2". I didn't think I could get back to the 120's and I was never in a size 4 before, but I just went for it and kept at it, increasing the weight as often as I could. My main point is, don't let the phrase "Lifting Heavy" make you think for a second that you will somehow get huge. Like I said, BodyPump helped me get back into lifting after I was lazy for a few years. I am now in the weight room on my own working on strength. I can squat over my body weight and bench 95 lbs at 5x5. Still not as strong as I want to be, but not bad for being 125.

MoreBean13

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

When you said a LITTLE info you weren't kidding! This is the entirety of the site's contents on the issue:

THE REP EFFECT™
800 REPS. TOTAL BODY TRANSFORMATION.

The key to BODYPUMP™ is THE REP EFFECT™, a breakthrough in resistance workout training proven to deliver a total body transformation, fast.

THE REP EFFECT™ throws traditional thinking about lifting heavy weights on its head. Exhaust your muscles with light to moderate weights and perform high repetitions in a single workout. It's that simple, and that's the beauty of THE REP EFFECT™.

In a typical BODYPUMP™ class, you'll perform 800 repetitions in 55 minutes! Think you can manage that on your own? Compared to a standard gym workout, it's more than four times the reps during a weight training workout an average person can achieve alone!

BODYPUMP™ use THE REP EFFECT™ to give you sculpted shoulders, defined biceps and triceps, strong lean legs, firm glutes and a tight core. Choreography in each of these areas is specifically targeted so you'll burn fat, burn more calories and achieve more meaningful fat loss and muscle fatigue to build strength without building bulk.

That means a long, lean muscles and a toned, strong physique - fast!

I would say that's an advertisement, not info. And it's complete nonsense. Heavy weight does not make you bulky, only testosterone and a calorie surplus can do that, with strength training, in the hypertrophy rep range, which is somewhere between 6-12 reps. Women take MONTHS of hard work to pack on appreciable muscle without the aid of steroids. But, to err on the side of caution, you can lift in the range of less than 6 reps to guarantee not to see hypertrophy.

Check out this thread to see some examples of what heavy lifting looks like on women here (myself included):
http://www.myfitnesspal.com/topics/show/884447-do-you-lift-heavy-are-you-bulky

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DavPul

I have been taking Body Pump for all but 3 years now, taking body pump will give you long lean muscles and not bulky ones. As a previous post of the line up of what Body Pump entails she is correct of that order. Also like she said one track is squats and one is lunges and you can ask the instructor for modifications. If you are looking to get results from Body Pump you need to take it 2 times a week (u can take it more if u like just not recommended back to back days in order for your muscles to have a rest day). Defin. go light at first and focus on form, if you aren't using the correct form you will cause injury and won't get results as well. Body Pump and CX Worx is the only weight lifting/training I do besides a couple different exercises at home to work on adding strength to my lower back and pecks because they are two weak muscle areas for me I am trying to give them a little extra attention. CX worx is a half hour class that concentrates on your core. AWESOME and challenging class, it has finally fit into my current schedule and I only have been doing it a month and I started to notice a difference in things after only 2 classes. I also take Les Mills Body Combat, and Body Flow. Both are also great classes if your gym offers them. I do Zumba as well. Feel free to add me as a friend if you would like or I would be glad to help you out with any other questions you if I can.

I am fascinated. How does body pump lengthen the fixed points on your bones that your muscles attach to exactly? Since that's the only way I can think of that would make a muscle longer....or is there another way I do not know about?

Mine aren't showing very well, how do I make the bulky ones?

And why are you calling them lean muscles? Isn't that the definition of a muscle? I get just as confused when someone talks about 'assless' chaps...it's the same as saying assless assless pants.

If you want bulky muscle you need to do heavy lifting weights, Here is a little info straight from Les Mills, maybe this will be a better explanation. http://w3.lesmills.com/global/en/classes/bodypump/the-rep-effect/

SteveHunt113

I have to laugh every time someone talks about "bulky" muscles, as if getting "bulky" muscles is easy or something that just happens. The truth is that it's hard to get bulky ... and that's for men. For women ... it's even more difficult.

Lift heavy weight and eat right (no excess calories), you won't get bulky. It really is that simple.

dallas4u

To clarify - I want tone and definition. I am not concerned or worried about bulk. I just wanna be toned, especially my arms and tummy and glutes.

My post about my body type appears to have been deleted. I am 5'1"and grew up with a Mary Lou Retton gymnast type body. As time progressed and I am in my early 40s - the most accurate description of my body type would be Kim Kardshasian. When I am thinner - I have a small waist but the bigger booty and thighs. I am not looking to be skinny - just want my hourglass back with tone!!!!

I have always gained weight easily. Those are my genetics.

ingies2011

I don't remember where the link is, but I have read somewhere an academic article/research that found that repeated reps like in bodypump of weights that challenge you does indeed build muscle....

Maybe someone else remembers this too, I think it was posted in myfitnesspal.

This link shows some photos of evidence of that, only body pump and body attack classes

Here are my pictures. I don't have a rock solid body though!

(img)
20120522-205935 by paulineb251, on Flickr (img)


(img)
20121007-203143 by paulineb251, on Flickr (img)

Unfortunately it isn't me, though I wish it were, and no 'heavy lifting'was ever involved, though the weights used in pump are not light, eg 27 kg for squats, pushups always on toes, chest at 17 kg, lunge track 20 kg etc

Kristy528

I don't want to sit here and get in a debate with anyone about this. What alot of you say is true its exremely hard for women to build up body builder type muscles without doing additives to put it simply. I already had known that you aren't telling me anything new. I am just someone that wants to look toned/ripped which was what I took the poster of this thread wanting as well. I had just wanted to share my experience I am having using Les Mills like she has asked, so sorry to piss everyone off!!

Oh and I don't remember who it was that posted the picture I couldn't even see it. But that's great whatever works for you, I tried doing free weights but they just aren't for me, I get bored.

elka67

I've never lifted heavy but from the pics and testimonials here I'm sure it gives excellent results and doesn't create bulk. However I have done body pump for the last 2 years and have have great results from that too.
Over this time I've tripled or more some of the weights I'm lifting and now that I've shed the extra stone I was carrying I have visible muscles on my arms and abdomen (6 pack dare I say), my legs are much stronger and my body generally lifted and more compact. I've lost weight before but always looked slim but soft, like my skin was too big for my body and regained the weight as I didn't like the result that much. This time I look fitter and stronger and I'm determined to keep it up.

Maybe lifting heavy would always give better results even, I can't say but body pump is I think a great place to start. Always keep challenging yourself and trying heavier to get the results you want. I also have a dodgy knee but haven't had a problem so far, you will find your limits or be pleasantly surprised as you go on.Take care.

Edited to add that I do eat plenty of protein too which I think has helped, I aim for 40% or more per day.

waldo56

What a fascinating read.

"Tone" is built with a calorie deficit, elevated protein, and some sort of strength training. Low rep, high rep, bodybulder split, 5x5, bodyweight, it doesn't matter. Lose fat, preserve your existing muscle mass, and you'll appear "toned".

"Bulk" is buit with a calorie surplus, sleep, and some sort of strength training. Low rep, high rep, bodybulder split, 5x5, bodyweight, it doesn't matter. Gain weight, with an elevated amount of the gain going to muscle, and over time (a LONG time) you'll get bulky.

A lot of people (a large % of guys and most women) cannot see muscle size. Getting "toned" in most cases will make you appear more "bulky". This is the illusion of leanness. As you strip away fat and start getting sharply defined muscles, they appear larger despite getting smaller. There is a great site somewhere illustrating this concept, where there are two headless body shots of women, there is general agreeement that one is perfectly toned, and the other is too bulky. It is the same woman, the too bulky picture is taken after dieting down following the perfect picture.

dallas4u

Yes...lots of interesting feedback. I love that my gym has lots of options - whether I choose the group classes or train on my own. Group classes are motiviating because I feed off the energy of other people and the music.