I want to build muscle

It is tougher for women to build muscle than it is for guys, but it is still very doable!!! As a beginner, you will likely see initial growth rather quickly. There are many, many good programs available for free on bodybuilding.com. Also, learn as much about diet as you do about exercise because diet is going to be determinative. Without a muscle-building diet, you aren't going to see growth. Specifically, if you want to "build" you will need to be in a caloric surplus. If you have fat to lose and are a beginner, it is possible to do both fat loss and muscle building simultaneously, which is called a "recomposition", but you will not see drops in the scale. If scale numbers motivate you, this could be discouraging, so look to calipers (not very reliable) or use pictures and a simple tape measure. You will shrink and change shape, but the scale won't budge. The measurements and photos will help you see how far you've come.

The "big lifts" are great for building muscle--deadlifts, squats, presses, cleans, hip thrusters, etc. To start with, look for a set of dumbbells. Or, if you can, join a good gym, as the Olympic type weights are expensive and take up a lot of room. Look to craigslist and garage sales for good buys. I've picked up a lot of stuff that way. Also, look into bands--I do a mean lower body workout with bands (not the ones with handles, although those are great too, but the ones that look like rubber bands). You can purchase an entire set of these on Amazon for about $15.00. I use them all the time when I travel to places without a good gym. If you like a set program, seriously look at bodybuilding.com. T-Nation is also great, but they are geared mostly toward men, so if you're easily offended by language, that's not one for you. However, their information is top notch. Bodybuilding.com permits you to search by goals, they have great workouts, and there are linked videos which explain and demonstrate the lifts. If you're into a "set" program and have only dumbbells, I would recommend Body Beast, which is a Beach Body product. No, I'm not a coach, so I'm not trying to sell you one. It's a good program. Its initial audience was guys, but a ton of women do it. I'm part of a FB group that has 16,000 women who use that program and have had amazing results.

For nutrition, I would recommend, "Burn the Fat, Feed the Muscle" by Tom Venuto. It will also give you some programs, but it explains the entire "macros" piece of this. It is important to feed your body properly for muscle growth-- .8-1.5 grams/protein per pound of body weight. Sufficient carbs and good fats. Most people have a very hard time meeting the protein goal without protein powders/shakes.

lindalee0315 wrote: »

It is tougher for women to build muscle than it is for guys, but it is still very doable!!! As a beginner, you will likely see initial growth rather quickly. There are many, many good programs available for free on bodybuilding.com. Also, learn as much about diet as you do about exercise because diet is going to be determinative. Without a muscle-building diet, you aren't going to see growth. Specifically, if you want to "build" you will need to be in a caloric surplus. If you have fat to lose and are a beginner, it is possible to do both fat loss and muscle building simultaneously, which is called a "recomposition", but you will not see drops in the scale. If scale numbers motivate you, this could be discouraging, so look to calipers (not very reliable) or use pictures and a simple tape measure. You will shrink and change shape, but the scale won't budge. The measurements and photos will help you see how far you've come.

The "big lifts" are great for building muscle--deadlifts, squats, presses, cleans, hip thrusters, etc. To start with, look for a set of dumbbells. Or, if you can, join a good gym, as the Olympic type weights are expensive and take up a lot of room. Look to craigslist and garage sales for good buys. I've picked up a lot of stuff that way. Also, look into bands--I do a mean lower body workout with bands (not the ones with handles, although those are great too, but the ones that look like rubber bands). You can purchase an entire set of these on Amazon for about $15.00. I use them all the time when I travel to places without a good gym. If you like a set program, seriously look at bodybuilding.com. T-Nation is also great, but they are geared mostly toward men, so if you're easily offended by language, that's not one for you. However, their information is top notch. Bodybuilding.com permits you to search by goals, they have great workouts, and there are linked videos which explain and demonstrate the lifts. If you're into a "set" program and have only dumbbells, I would recommend Body Beast, which is a Beach Body product. No, I'm not a coach, so I'm not trying to sell you one. It's a good program. It's initial audience was guys, but a ton of women do it. I'm part of a FB group that has 16,000 women who use that program and have had amazing results.

For nutrition, I would recommend, "Burn the Fat, Feed the Muscle" by Tom Venuto. It will also give you some programs, but it explains the entire "macros" piece of this. It is important to feed your body properly for muscle growth-- .8-1.5 grams/protein per pound of body weight. Sufficient carbs and good fats. Most people have a very hard time meeting the protein goal without protein powders/shakes.

Love this post.
I got a lot from it

The bodybuilding models you like are in the "figure" category. It typically goes "bikini" which is more a "toned" look with a little definition, figure which is a lower body fat percentage and more muscle definition, physique which is the first one you don't like as it is very muscular, then "bodybuilding (which most divisions are dropping as women don't like it--and physique is becoming very muscular), and some have a "fitness" category which is somewhere between "bikini" and "figure." To get a "figure" look, you will need to eat much more than you probably think you do! Depending on your body composition now, you won't be doing a ton (if any) dedicated cardio. That's the look I'm building now. Much compound lifting, little cardio at all (very different from when I started exercising years ago), and joy of joys...a lot more eating. I am 5'11", weigh 140-145 and eat between 1640-1750 calories daily, 150p/125/carbs/60 fat to 125p/175c/60f.

sexymom04 wrote: »

drwilseyjr wrote: »

I'd really suggest skipping the home gym, for now, and going to a gym that has everything you need if you want to get serious about building muscle. Especially if you're just getting into it. Make sure you'll stick with it prior to spending the major money on outfitting a home gym.

well I already have a treadmill, an elliptical, a stationary bike and a rowing machine, just looking for a home gym now.

Craigslist look for a power rack, bench, and an Olympic barbell set. Then either go to Stronglifts site or purchase Starting Strength. Watch lots of videos on form and start a good progressive lifting program while eating at a small surplus.

sexymom04 wrote: »

lindalee0315 wrote: »

sexymom04 wrote: »

I'm 5'4" and i weigh 132, right now I eat about 1200 calories a day

This was the trap I was in for years. Lost all my baby weight doing it, and it was successful, so it's hard to change that mindset. However, over time, you just wear yourself down. After a few years (and I've also been relatively thin and very active), I started gaining weight. So, I exercised more, ate less. I am not exaggerating when I say I did between 60-90 minutes of cardio 7 days a week. I ran half-marathons, did century bike rides (100 miles), took three spin classes a week, and did a 2 hour cycling training every Sunday during the winter. I got fatter. Finally, I met with a local trainer as I was tired, sore, not sleeping, and continuing to gain weight--not a lot, but enough. She told me to knock off the cardio, eat more, lift weights 5 days a week, and give my body sufficient rest. I didn't believe her as I was scared to eat so much and exercise so "little." After beating my head against a wall for a few more months, I did it her way. Within a few months, I dropped a bunch of fat, currently around 21% fat, and I EAT, and exercise about 5-6 hours per week. Her mantra is "stimulate, don't annihilate your muscles." It was very difficult to trust the process, but I'm so glad I did. I'm gearing up for my first competition in October, so I will have to drop more bf, but even though I weigh more than I used to weigh, I actually wear the same clothes I did in law school--not the same size, but the same clothes (and that was 11 years ago). It's hard to mentally wrap your mind around it. There is an IIFYM (if it fits your macros) calculator that will give you a starting point regarding macros and calories. You plug your age, weight, height, activity level into it along with your goals. Start there, buy a decent food scale, and you'll be surprised at how soon you'll see progress. I have a food scale at work and one at home. It doesn't take long to get into the habit of weighing food. I prep my breakfasts and lunches, generally have a Combat Crunch bar as a snack, and figure out dinner which is usually lean meat or fish, veggies, and depending on what carbs I have left, some sort of treat.

so are free weights better than a home gym with cables?

IMO yes they are, you get a better range of motion and you are using more muscles keeping your body in the proper form lifting(and to balance yourself) the weights and lowering them(unless you are on your back lifting).I had a cable home gym and didnt see much difference. I gave it away and bought a bench,barbells and dumbbells and have seen a difference in how my body looks. Im not gaining muscle at the moment because Im still in a deficit but worked out on the cable machine for months and didnt see a change also,with the barbell and plates I noticed a change in my body and I noticed that my muscles seem to work harder than they did with the cable machines.

I take you just wanna be toned?

sexymom04 wrote: »

javiybrenda956 wrote: »

I take you just wanna be toned?

no I want more than toned, but not bulky

you wont get bulky,you are female. we dont make enough testosterone. so bulky isnt going to happen unless you take steroids or other products that would boost testosterone. you have to eat in a surplus to even gain any decent amount of muscle.to get what those women in the pics above,you will have to eat in a surplus,and lift heavy weights and I dont mean 10-15lbs(maybe to start off with). and it will take awhile to build and develop a body like those women. also when you gain muscle you will gain some fat which is why a lot of those women in the pics do whats called bulk and cuts,they gain the muscle and then they go on a cut to get bodyfat % down. it takes a lot of dedication to look like that. for some it could take years to get a body like that.also genetics dictate how much muscle you gain and at what rate.Ive been lifting for almost 4 years and still dont look like those pics. my bodyfat is still in the higher range. I do have some muscle definition but then again Im lifting in a deficit so I wont be gaining any muscle. but it has changed how my body looks and Im in smaller sizes at a larger weight than I was at a lower weight.

sexymom04 wrote: »

javiybrenda956 wrote: »

I take you just wanna be toned?

no I want more than toned, but not bulky

The more than toned but not bulky, does it mean visible muscle, like your photos? If yes, and starting at this age (not implying you are old, I am also in my 40s, just without 20 years of lifting behind you), this is something that will take time, effort, and knowing what to do.
Regarding exercise, if you have absolutely no experience with strength training, start with a gym. Look for a place where there are free weights and trainers available to help, not a big generic gym where it is mostly machines and/or where you are basically on your own. It is different to start completely on your own and to put together a program after knowing the basics.
Regarding actually achieving the look you are going for, it will mean cycles of cutting calories a lot, cycles of eating at surplus, intensive training (for example, a couple of hours weekly exercise will not do it) and patience. I doubt that anyone really looks like you want to look without actually making this their main occupation (like being a professional trainer, model etc). This is far from being fit or being strong. You want a combination of muscle and no body fat. It will take years of dedication to get this exact look. It is no easier (actually probably harder) than the average teenager wanting to look like a VS model.
To give you an example, there are a few ladies on here who definitely look strong and can lift heavy and I am pretty sure they are investing lots of energy to it. Still, they do not look like what you are aiming for.
So, learn what to do, get a trainer, be prepared to invest a lot to this project, regarding time and energy, be patient, and be prepared for some setbacks.