I'm so confused!!

kc285

There is so much in the way of conflicting advice available in these forums and online and I really don't know which way I should be going about things!

I posted a couple of pics of me yesterday and got some great feedback as to how to slim down and tighten certain areas. Mostly through lifting, which until recently was something I thought was for the bulking community.

I know it might seem a bit far stretched but my goal is to look as close to a Victoria's secret model in physique as possible. I am not expecting that I'll actually have their bodies but it is my goal and I would like to get as close to it as possible. I would rather look like a VS model (VS as they look healthy, lean and fit as opposed to a skinny runway model) than a fitness model with obviously strong thighs, 6 pack etc. Stats wise I am the same height, if not slightly taller than many of them (I'm just under 6ft).

My reasons for confusion:
1. I've read that these models do not do weight lifting beyond that of a few lbs... they focus more on body weight and "lengthening" exercises. So what type of exercises should I be doing to look like that?

2. Advice on here suggests upping my calories, but these girls (I thought) were renowned for eating at the lower end of the scale 1200- 1500 cal a day? Is this because they don't do heavier lifting thus don't need the extra cals?

3. If I am to believe that by lifting I will see the desired effects in terms of inch loss and toning but shouldn't expect the scales to move then why do these girls weigh 12 - 20 lbs less than me? Or do they in fact weigh more than the magazines say and its just a way of further idolising these women and setting unrealistic goals for us mere mortals? I know there is a reasonable amount of fat that could go from my hips, butt and thighs in particular but I don't think I could lose 16lbs without resembling someone with an eating disorder..? That would give me (and VS models if stats are to be believed) a BMI of 16.5!

4. Am I just being totally unrealistic in my goals and should I just work on lifting heavier weights to see some results even if it means my thighs have more definition and bulk than desired because looking like a VS model is impossible unless you win the genetic lottery?

Thanks to anyone who got through reading that whole thing and anyone who can shed any light on my dilemma!!

KC x

farsteve

I am sort of thinking that a lifting program (with heavy weights) combined with a really good yoga program might be what you are looking for. Heavy weights maybe twice a week and yoga at least twice maybe even three times per week. If you are completely opposed to lifting, then try yoga 3 - 4 times a week. Yoga is supposed to be a muscle lengthening exercise, plus it will make you stronger and seems like I've heard many models do yoga. I can't spell pilaties or I would have mentioned that too.

You may need to experiment with your calories. I can't see eating 1200 calories per day just because a VS model does it. What do YOU need on a daily basis, that is the important question.

I know from experience, observation and research that there is not much out there that can beat the benefits of heavy lifting, but if it is not giving you the results that you want, then don't do it. But to this point, it does not look like you have tried heavy lifting. You can always start, see what happens and then change/modify/stop what you are doing.

You should try it, you might like it and the results.

bcassill2013

My understanding, which could be wrong, is that dieting and cardio will lose weight non-indiscriminately everywhere on your body.

If you want to spot-tone, curtain areas, then you about have to work that area, with at least light weights, for toning. Heavier weights will build more muscle, lighter weights to tone. But, being female, you don't have to worry about getting too bulky, unless you take something artificial to pump you up un-naturally.

strikerjb007

I saw the pictures. To be honest, your body is not far from what you call a VS model body. I mean really. You just need to lose some body fat and then you need to strengthen your muscles.

What I would suggest is to stay at your maintenance calories or a slight surplus and get into a program that incorporates cardio and lifting. When people say "heavy lifting," they don't mean heavy. They mean heavy in relation to your strength. Example, I can probably curl 35 or 40 lbs. That's heavy for ME, but another guy can probably do a lot more like 55 lbs. etc..

You can't spot lose fat so you are just going to keep eating right and the fat will melt. Trust me. Once you achieve your desire look, stay at maintenance and your body will continue to burn fat.

babydiego87

Hello
If you dont want to lift 'heavy', why not invest in some lower free weights and have a look on youtube for Katrina from Tone It Up/Live Strong Woman. She recently did a series of videos entitled 'Love Your Body' which was designed to get in shape for Valentines Day - obviously that's passed now but the videos are still very informative and she has different videos for different body parts utilising smaller free weights for certain areas. She also has a VS esque shape, she's not a body builder but she has a rocking booty, flat tummy and is overall toned. Those videos coupled with cardio a few times a week is how I'm planning to get ahead.

Check it out

erickirb

My understanding, which could be wrong, is that dieting and cardio will lose weight non-indiscriminately everywhere on your body.

If you want to spot-tone, curtain areas, then you about have to work that area, with at least light weights, for toning. Heavier weights will build more muscle, lighter weights to tone.

Yes you are wrong, for starters there is no such thing as toning, there is strengthening (heavy weights), light weights, or building muscle (moderate weight with a caloric surplus).

Diet and cardio along will lead to the loss of fat an lean muscle. Strength training and adequate protein with deficit that is not too large, will lead to fat loss with minimal lean muscle loss. So this means at every weight during your weight loss you will be a lower BF% than if you did not do heavy lifting. This lifting should be at the moderate to heavy level for you. (3-12 rep range)

OP: 1. no such thing as lengthening exercises, that is a marketing thing to women that are afraid of weights.
2. Most likely those women diet before a photo shoot or show, and prob eat more than 1500 day to day, then cut down prior to the shoot, or show. With only a 10lb loss goal I would suggest setting your weight loss goal to 0.5lbs/week, and eat back most of the cals burned from exercise to avoid losing lean muscle.
3. they may weigh more or less than they say, or you may have more lean muscle than they do
4. Yes lift heavy, your body composition will change more this way than any other form of exercise.

jimmie65

You have a beautiful body. It's natural and healthy.

Why in hell would you want to look like a Victoria Secret's model? Boob jobs, starving yourself, and airbrushing are not attractive.

khall86790

1. I've read that these models do not do weight lifting beyond that of a few lbs... they focus more on body weight and "lengthening" exercises. So what type of exercises should I be doing to look like that?

I have been advised by my friends who are fitness instructors/just really into fitness that yoga/pilates is really good for this. Particularly yoga. Something like vinyasa yoga is a little more strenuous and to be honest I've been practicing it lately and it really does make your muscles work hard to hold your body in positions for a long time!

2. Advice on here suggests upping my calories, but these girls (I thought) were renowned for eating at the lower end of the scale 1200- 1500 cal a day? Is this because they don't do heavier lifting thus don't need the extra cals?

If you want to build muscle, you need to be eating more calories than this as you need the food to help bulk you up as well as the weight training. However, if these girls have been using yoga/pilates then technically it still counts as cardiovascular on MFP and if they log it as such, chances are they then eat back their calories meaning their net may be 1500 but they actually consumed more like 1700-1800 depending on the length of their workouts and what else they do alongside strength training.

3. If I am to believe that by lifting I will see the desired effects in terms of inch loss and toning but shouldn't expect the scales to move then why do these girls weigh 12 - 20 lbs less than me? Or do they in fact weigh more than the magazines say and its just a way of further idolising these women and setting unrealistic goals for us mere mortals? I know there is a reasonable amount of fat that could go from my hips, butt and thighs in particular but I don't think I could lose 16lbs without resembling someone with an eating disorder..? That would give me (and VS models if stats are to be believed) a BMI of 16.5!

Some of these girls (although I don't know them personally) have probably lost a lot of weight through cardio and diet and have then moved on to strength training after getting the frame/weight they desire. Also you need to take into account their height and the fact that no 2 bodies are the same and what may look right on some or be achievable for some is not the same for all.

4. Am I just being totally unrealistic in my goals and should I just work on lifting heavier weights to see some results even if it means my thighs have more definition and bulk than desired because looking like a VS model is impossible unless you win the genetic lottery?

I have been under the impression for a while now that to really bulk up you go for heavier weights but in terms of toning and "lean muscles" you go for lots of repetitions of low weights.
Also, you should try befriending some of the girls you are talking about and see if they can give you some advice. A few I have befriended to ask for tips have been talking about BeachBody work outs and they tend to follow quite strict programs to achieve their look.

jimmie65

I have been under the impression for a while now that to really bulk up you go for heavier weights but in terms of toning and "lean muscles" you go for lots of repetitions of low weights.

Actually, this is wrong. Heavier weights, low reps = strength. Medium weight, medium reps (the standard 8-12 rep scheme) = building muscle. Low weight, high reps = endurance/

timaeus_drache

#4.

Forget 'em. Focus on being healthy and strong.

khall86790

I have been under the impression for a while now that to really bulk up you go for heavier weights but in terms of toning and "lean muscles" you go for lots of repetitions of low weights.

Actually, this is wrong. Heavier weights, low reps = strength. Medium weight, medium reps (the standard 8-12 rep scheme) = building muscle. Low weight, high reps = endurance/

Ah, apologies OP! I am giving advice on this based on what I have read and conversations with friends, NOT personal experience.

Thanks for correcting me or I would have spent a long time doing that wrong when I begin my weight training. Haha.

popsicklestar

I read some articles about the vs model's workouts that said they do full body workouts combining legs, arms, and core that consist of cardio and strength-training with bodyweight exercises and light weights. The models talked about doing jump rope, resistance bands, stability ball, medicine ball, sit-ups, push-ups, and boxing. If you google Justin Gel­band, he's a fitness trainer for the vs models.

Many of them also say they eat clean foods like veggies, lean meats, and green smoothies.

CoachDreesTraining

I think you're best bet is to do primarily resistance training with moderate weight and short rest intervals. Whether you want to call it circuit training, crossfit, HIIT, supersetting...it's all virtually the same thing. If you get too 'bulky' it would be very easy to ease off of the weights and focus on slimming down, but I'm guessing you'd be happy with the results.

The worst thing you could do is cut your calories and only do cardio. That would most likely result in that 'skinny-fat' look.