Female getting started, supplement advice

samydezz
samydezz Posts: 2 Member
edited February 25 in Getting Started
Hi! I'm 21 and I've always been active but I've switched from all cardio to lifting. I go 5 days a week and don't want to be ripped or bulky, I just want to be toned and have lean muscle. I know that whey is recommended to take before and after workouts, but is there anything else I should be taking? Or should I not take anything since I'm just starting out? I'm a complete newbie to all of this!
Thanks in advance

Replies

  • 87Djones
    87Djones Posts: 145 Member
    If you are looking to get toned with lean muscle I would suggest not taking any of the pre or post workout products.
    Just need to eat lean proteins throughout the day along with performing reps in the range between 8-12 should help out. What type of lifting are you doing currently?
  • samydezz
    samydezz Posts: 2 Member
    I'm doing upper power with barbells and dumbells, legs, chest and back, and shoulders/arms. I'm not going too heavy because I want to get proper form down before I do so I don't hurt myself. I usually do 3 sets with 5-8 reps. But that makes sense! Because I'm by no means trying to bulk up, just lean out. Thanks!
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    You're a female. Unless you have excess amounts of testosterone in your system, you won't get bulky. I lift heavy and the only supplements I take are Omega 3 (Fish Oil), Calcium and a multivitamin. If you can afford to buy grassfed livestock then you can forego the omega 3.
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    Female bodybuilders work out for many years and usually have to take enhancers like steroids to get the bulk they have. Unless you plan on doing that, you really don't have to worry about bulk.

    As far as protein shakes, if you're able to get enough protein from your diet through lean meats, poultry, seafood, etc. then you have no need to supplement. And you don't have to eat the protein immediately before or after your workout. I've seen studies which show benefits from protein ingested within 12 hours before or after, because it doesn't immediately disintegrate in your body...it takes time to digest, and as long as you're eating regularly and meeting your protein goal, then plenty should be made bioavailable in your bloodstream most of the time.
  • 87Djones
    87Djones Posts: 145 Member
    You can also do simple small form of cardio between sets like 90 sec of jump rope or box jumps. Intervals exercise or burn outs work best for toning from previous experience.
  • conniekat8
    conniekat8 Posts: 64 Member
    You're a female. Unless you have excess amounts of testosterone in your system, you won't get bulky. I lift heavy and the only supplements I take are Omega 3 (Fish Oil), Calcium and a multivitamin. If you can afford to buy grassfed livestock then you can forego the omega 3.

    ^^^^^^ THIS!!!!! ^^^^^^^

    When I was in my 20's after losing weight I wanted to get into body building a little bit. Bulking up for a female takes HUGE amounts of work and a long time. Also, should you notice yourself starting to bulk up a bit, it just takes a bit of backing off and it will disappear quickly.

    I'm pretty sure this is not the OP, so I'm taking liberty to make a general comment about 'us wimminz and worrying about bulking up'. I cringe when I see women exercise walking and carrying 1-3 pound weights in their hands because 'they don't want to bulk up too much', as if OMG, doing 20 lb weight arm curls 3x12 times three times a week will build 20" biceps and make you look like a guy. It won't. It takes much more then that. It will barely keep you at sufficient bone mass to not get into early osteoporosis.

    Sorry if I'm coming across a bit strong, this is a pet peeve of mine (and not directed at anyone in particular here, I'm just talkin'....)
    *deep breath* anyway.... back to regular programming...
    *goofy grin*
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    OP, your best bet for toning would be doing compound lifts. Look into stronglifts 5x5. It's an easy to remember beginner program.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Female bodybuilders work out for many years and usually have to take enhancers like steroids to get the bulk they have. Unless you plan on doing that, you really don't have to worry about bulk.

    As far as protein shakes, if you're able to get enough protein from your diet through lean meats, poultry, seafood, etc. then you have no need to supplement.

    ^^^^ this

    "getting bulky" is a myth. And supplements are overrated. You can get all the nutrition you need from real food, and so long as you're not taking anabolic steroids, you can lift the heaviest weights you can possibly lift and still not gain enough muscle to look "bulky" (although too much fat can make people look bulky... but you can get rid of that by cutting)
  • CharleneM723
    CharleneM723 Posts: 80 Member
    I second (or third or fourth) everyone else's opinion regarding bulking up. It just won't happen. I understand that you want to prevent injuries from improper form, and that is smart.

    In my own opinion, may I suggest adding some swimming to your routine? I find swimming to be an excellent bridge between cardio and toning. I do triathlons, so I swim more with my arms and only kick lightly to simply save my legs for the bike and run. But I see tremendous amounts of toning in my upper body because of it (amplified by my form of swimming too). Plus, it's refreshing and fun.

    I'm also a fan of "old school" movements such as push-ups and the plank works wonders too. Best part? Do them right in your living room. I do them in front of my fireplace so I can see my reflection in the glass and check my form from time to time.

    Best of luck!

    Charlene
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    Female bodybuilders work out for many years and usually have to take enhancers like steroids to get the bulk they have. Unless you plan on doing that, you really don't have to worry about bulk.

    As far as protein shakes, if you're able to get enough protein from your diet through lean meats, poultry, seafood, etc. then you have no need to supplement.

    ^^^^ this

    "getting bulky" is a myth. And supplements are overrated. You can get all the nutrition you need from real food, and so long as you're not taking anabolic steroids, you can lift the heaviest weights you can possibly lift and still not gain enough muscle to look "bulky" (although too much fat can make people look bulky... but you can get rid of that by cutting)

    ^yesh
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