RIPPED!!! men and womens advice please
Jessicaruby
Posts: 881 Member
ok i am looking to tone ALOT!!! how do i get that ripped appearance? i am a 24yr old female. i weigh 130lbs. And i want to look ripped all over...........what do i do? im not that experienced with lifting
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ALOT of cardio. Gotta get rid of all, or at least most, subcutaneous fat. Mix liberally with static or low weight/high rep strength building exercises.0
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Do your research.
There are a lot of programs out there to target different things, bulking up, getting the muscular definitions, even targeting different areas. If you have never lifted before, I would highly recommend seeking out a trainer, or talking with your doctor about what program you would like to do.
There are a lot of different opinions and a lot of different money making scams out there to be wary of... BUT there are also a lot of good resources. I know several people that blog and post on body building forms and have kept track of their postings and blogs and they offer very good advice.
Establish some goals, do the research, talk to people with the experience (that you trust), and good luck!!!0 -
I have to respectfully disagree. brb my phone is acting up.0
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find stroutman81 on here, he knows his stuff when it comes to strength training, and should be able to give you some advice.0
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lift and build lean muscle, then cut away all the fat while maintain as much lean muscle as possible. Very tough to do simultaneously, better to focus on one then the other0
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find stroutman81 on here, he knows his stuff when it comes to strength training, and should be able to give you some advice.
I agree with this. Too much cardio will just eat away at muscle mass and raise your cortisol levels making your body want to hang onto fat. strength training is the way to go. I did P90X and then when I dropped the grain and sugar carbs from my diet I finally dropped the fat that was covering up my muscle def. Me and carbs are not friends. Now I do just enough exercise to maintain.0 -
OK back (HTC is the worst phone ever!) You dont want to do LOTS of cardio. You want to do quality cardio. You also want to lift heavy not light weights. Your diet has to be SPOT ON to get the ripped look. I've suggested it a few times and I'll suggest it agina and again look around bobybuilder.com and follow Paulin Nordine. She has an awesome fighter diet (just a way of eating NOT a "diet" ). There are numerous books (the new rules of lifting for women is one that comes to mind)0
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1. Lift heavy. Don't be afraid of a 'guys routine'.
2. Eat your excersize calories.
3.'Cardio' is your cool down (or in my case- recreation), keep it limited.
4. Check out the physique of those offering advice...0 -
if your not seeing any results with lifting , youre not doing it right or trying hard enough. increase your weights as it gets easier and try to do only 10-15 reps of sets. or you are just getting your body used to the weight and its doing crap all. but high intensity cardio is also hell important0
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4. Check out the physique of those offering advice...
What he said, hehe0 -
I will echo the warning about too much cardio. You don't really want extreme endurance exercise which lots of long duration cardio would be. Lift heavy weights, eat all your exercise calories, and I would suggest doing High Intensity Interval Training following your weight workout or better yet lift whole body Monday, Wednesday and Friday with HIIT on Tuesday, Thursday and maybe Saturday. Take Sunday off completely. You might want to check out http://www.bodyrock.tv/0
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4. Check out the physique of those offering advice...
What he said, hehe
Or realize that some people are just getting to the point of working on being ripped and have done the reading. I am not ripped yet, but hopefully by December I should be closer too it. I think bodyrock.tv is a good place to look for stuff since she is definitively ripped.0 -
4. Check out the physique of those offering advice...
What he said, hehe
Lol! What I meant was guys like acg, for example, have obviously learned a few things on the way. I will listen to him before I even consider the thoughts of a novice.
Basically, if I can out perform you.. you have nothing to offer me.0 -
Don't do lots of cardio, as stated above.
Read this: http://www.bodybuilding.com/fun/girls-get-your-guns-why-women-should-lift-weights.html?mcid=face0 -
Yes, look at me, do tons of cardio girl and some weights 3 sets x 15 reps to plateau and get the lean protein going and clean eating with some chocolate to cheat tho. Hehe0
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Don't do lots of cardio, as stated above.
Read this: http://www.bodybuilding.com/fun/girls-get-your-guns-why-women-should-lift-weights.html?mcid=face
Yeh what ever ,coming from some1 who could use more cardio,don't take advice from 1 single source,it takes a proper nutrition 1st off to get lean,along with cardio! Cut down sugars,bad fats,raise protein levels,that's the basics,I've hit 4% body fat and nutrition & cardio played the biggest part.0 -
Here's a great article you should look at...
http://jcdfitness.com/2010/06/hypertrophy-training-rules-to-live-by-when-muscle-hypertrophy-is-your-goal/
Along with....
http://jcdfitness.com/2011/09/train-like-an-athlete-not-like-a-fitness-model/0 -
Check out the website bodybuilding.com.
To get more cut, you need to (in general):
1. lift more, and heavy
2. do less cardio
3. eat cleanly
4. eat less carbs, and more protein
The book "New Rules of Lifting for Women" is great to follow, too.0 -
Check out the website bodybuilding.com.
To get more cut, you need to (in general):
1. lift more, and heavy
2. do less cardio
3. eat cleanly
4. eat less carbs, and more protein
The book "New Rules of Lifting for Women" is great to follow, too.
You've had some good advice. I agree with Diana. Also check out the Female Fitness section on simplyshredded.com and bodyrock.tv0 -
Focus on your diet it's the key. A cup of black coffee and 30 min. of uphill walking ( low intensity) on a tread before breakfast will help also. Drink lots of water and sleep 7-9 hours a day.0
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Whatever you do, it depends how you want to look:
a)Lean and long muscle, little weight (ballerina looking, marathon runner looking),
or
b) bulkier fitness model,
or
C) total bodybuilding (real bulky) looking.
So now, once you have decided how you want to look, you go into what diet your targed group of ripped people has and what work -outs you need to do.
But chose a diet that' sustainable, otherwise, it's yo-yo diet and no rip at all.
Being consistent is even more important.0 -
bump0
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Zuzana is beautiful.... But... After learning her past... O_o!!!
Also, lift heavy and cut?4. Check out the physique of those offering advice...
What he said, hehe
Or realize that some people are just getting to the point of working on being ripped and have done the reading. I am not ripped yet, but hopefully by December I should be closer too it. I think bodyrock.tv is a good place to look for stuff since she is definitively ripped.0 -
Okay, there's a lot of not-so-good stuff in this post.
You might want to do some bulk/cut cycles in order to build muscle and then cut fat. I know you are at a point where you can't cut anymore healthily, so bulk then cut.
NO, don't do a lot of cardio. Do some cardio, but a ton isn't required.
NO don't lift low weight, high reps. Lift mid-low reps, as heavy as possible for the reps.
NO you don't have to eat "clean". You'll need to eat at a surplus to build muscle, 10-20% over maintenance. You should be eating 1gram of protien for every pound of body fat, and I think it was 0.3 grams of fat for every total pound of body weight. These are minimums, so going over is good. Healthy food is obviously good for health reasons but you don't HAVE to eat "clean". You can eat carbs. You can have fruit, you can eat junk in moderation.
NO NO NO don't judge advice by a poster's physic. This is classic "Broscience". Just because a poster did things one way and it worked doesn't mean every one should or has to do it that way, or that it'll even work for every one.0 -
Okay, there's a lot of not-so-good stuff in this post.
You might want to do some bulk/cut cycles in order to build muscle and then cut fat. I know you are at a point where you can't cut anymore healthily, so bulk then cut.
NO, don't do a lot of cardio. Do some cardio, but a ton isn't required.
NO don't lift low weight, high reps. Lift mid-low reps, as heavy as possible for the reps.
NO you don't have to eat "clean". You'll need to eat at a surplus to build muscle, 10-20% over maintenance. You should be eating 1gram of protien for every pound of body fat, and I think it was 0.3 grams of fat for every total pound of body weight. These are minimums, so going over is good. Healthy food is obviously good for health reasons but you don't HAVE to eat "clean". You can eat carbs. You can have fruit, you can eat junk in moderation.
NO NO NO don't judge advice by a poster's physic. This is classic "Broscience". Just because a poster did things one way and it worked doesn't mean every one should or has to do it that way, or that it'll even work for every one.
^ This, only she meant to say (I think) 1g pro/lb lean mass, not 1g/lb bodyfat. The rest of the above is spot on IMO.0 -
Okay, there's a lot of not-so-good stuff in this post.
You might want to do some bulk/cut cycles in order to build muscle and then cut fat. I know you are at a point where you can't cut anymore healthily, so bulk then cut.
NO, don't do a lot of cardio. Do some cardio, but a ton isn't required.
NO don't lift low weight, high reps. Lift mid-low reps, as heavy as possible for the reps.
NO you don't have to eat "clean". You'll need to eat at a surplus to build muscle, 10-20% over maintenance. You should be eating 1gram of protien for every pound of body fat, and I think it was 0.3 grams of fat for every total pound of body weight. These are minimums, so going over is good. Healthy food is obviously good for health reasons but you don't HAVE to eat "clean". You can eat carbs. You can have fruit, you can eat junk in moderation.
NO NO NO don't judge advice by a poster's physic. This is classic "Broscience". Just because a poster did things one way and it worked doesn't mean every one should or has to do it that way, or that it'll even work for every one.
^ This, only she meant to say (I think) 1g pro/lb lean mass, not 1g/lb bodyfat. The rest of the above is spot on IMO.
Yes, thanks.0
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