How many women on here are lifting weights????????
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Marking0
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i was just coming back after watching that to comment that the squats were horrible >.> i have to admit i watched without sound because my speakers dont work, so didnt even realize those were deadlifts - i thought they were doing a barbell rowMy favorite parts? The half squats, the "deadlifts", and how he said that if it was too hard to only use half ROM. :laugh:
Haha. Yeah, they apparently transitioned from rows to "deadlifts". I had to replay that part to make sure that was what they actually called them. You really need to watch it with sound to fully appreciate it. Brought the lulz. Also, the comment on not using full range of motion was at the end when they were doing front raises.
Well, to play the Devil's Advocate, they ARE kind of doing Romanian Deadlifts (albeit with a very short ROM, but RDLs don't require you to go insanely deep).0 -
i was just coming back after watching that to comment that the squats were horrible >.> i have to admit i watched without sound because my speakers dont work, so didnt even realize those were deadlifts - i thought they were doing a barbell rowMy favorite parts? The half squats, the "deadlifts", and how he said that if it was too hard to only use half ROM. :laugh:
Haha. Yeah, they apparently transitioned from rows to "deadlifts". I had to replay that part to make sure that was what they actually called them. You really need to watch it with sound to fully appreciate it. Brought the lulz. Also, the comment on not using full range of motion was at the end when they were doing front raises.
Well, to play the Devil's Advocate, they ARE kind of doing Romanian Deadlifts (albeit with a very short ROM, but RDLs don't require you to go insanely deep).
I agree but they still need to be more than just under the patella.0 -
Lifting weights is fine! A pound of muscle and a pound of fat are each a pound. A pound is a pound! But a pound of muscle looks better and is healthier than a pound of fat! AND muscle helps to burn fat, so it's all the better!
The problem people have with strength training and weighing more is usually 1 of 2 situations - either they don't have a lot of fat to lose anymore so they are just gaining muscle, OR they have a lot to lose but aren't dieting and doing cardio so are just adding muscle weight to their fat weight without it making much difference.
As far as the weights you are lifting goes, don't worry about pushing yourself to lift heavier weights all the time - if you're hoping to look fit but not like some body builder, doing smaller weights will work just fine to help tone your arms and will help you to avoid potential injuries with heavier weights. In fact, some strength training programs focus on you using your own weight (push-ups and pull-ups for example). Never do more than you're comfortable with.
My last bit of advice is to mix up your cardio exercises and space out your strength trainings so your muscles have a chance to heal in between different exercises, and most importantly for losing weight, be sure to keep your calories in check.
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ill have to borrow hubbys PC and take a listen after i go do my lifting for the night
Haha. Yeah, they apparently transitioned from rows to "deadlifts". I had to replay that part to make sure that was what they actually called them. You really need to watch it with sound to fully appreciate it. Brought the lulz. Also, the comment on not using full range of motion was at the end when they were doing front raises.
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"Bulking" happens on calorie surplus and not on calorie deficit. If you looked more "bulky" it's because of water in the muscle cell and higher water retention. It eventually subsides, but many females tend to quit lifting when they see a "bulkier" them.Here's a question for health/fitness professionals who may be reading this thread. At what level does the body have enough testosterone to start bulking up rather than simply toning up? I know the maximum end of the normal range for women is about 70ng/dL, and the minimum end of the normal range for men is around 300ng/dL. But 70ng/dL-300ng/dL is a HUGE gap in the difference between "normal" levels for men and women. Surely, the body doesn't require as much as 300ng/dL to start bulk up? I'm asking because, as I mentioned in a previous comment, I have PCOS which causes low estrogen levels and high testosterone levels. I'm thinking about having my levels tested now and after I reach my goal weight to see how much they improve after drastic weight loss. I know my testoserone is high...that's a given. However, I'd like to know if it's high enough to affect my muscle mass. I hope this makes sense....I know what I'm trying to ask, I just don't know if I've clearly expressed it here.
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Yeah, me likes Tianna.If you lift reasonable amounts of weight, like they advise you to do in the Body Pump, Group Power, and similar classes, you won't have to worry about bulking up too much. I've been doing that for about 3 years, and have not had any problems looking too muscular.
Just avoid extreme, heavy lifting like some of those Crossfit women do, and you should be fine.
You are so right. Who would ever want to look like this? I will totally avoid lifting heavy weights now. /sarcasm
ETA: This is Tianna Ta, a bikini competitor. She lifts heavy.
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You won't really get much from any of those classes but muscle endurance which is not the same as "toned up" muscle.If you lift reasonable amounts of weight, like they advise you to do in the Body Pump, Group Power, and similar classes, you won't have to worry about bulking up too much. I've been doing that for about 3 years, and have not had any problems looking too muscular.
Lol, Crossfit women must be to muscular.Just avoid extreme, heavy lifting like some of those Crossfit women do, and you should be fine.
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Wrong. To increase strength you have to increase resistance. If you lift LESS than what the muscle can handle, it doesn't get stronger. Heavy is dependent to each person. Where curling 100lbs on barbell is heavy for me, 30lbs might be heavy for a female for the same amount of reps.People can lift heavy if they want, but you really don't have to lift heavy to get the benefits of strength training.
But again, you increase strength by overloading the muscle. THERE IS NO DISAGREEMENT ON THIS in any organization that deals in fitness/exercise physiology/kinesiology etc.
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Great Topic!0
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I lift weights with a trainer 3 days a week. My advice...Don't worry about the scale. Go by how you feel and how your clothes are fitting. I only lost 2 pounds during the past 4 weeks and none in the past 2 weeks but when I had my measurements done at the gym the first of the month, I had lost a total of 8.5 inches in one month. I lost 3 inches just off my waist. My clothes are fitting better and I look and feel better.
A lot of people tell you that muscle weighs more than fat and yes, a pound is a pound. A pound of iron and a pound of steel both weigh a pound. The difference is in the density of the material and the amount of material it takes to achieve that pound. It takes much less muscle to acheive that pound than it does fat. So while you may not be seeing a change in that number, your body is going to appear slimmer because that fat is being replaced with denser, leaner muscle.
The other benefit to lifting weights is that muscle burns up more calories. By increasing your muscle mass, you will burn more calories doing absolutely nothing than you would if you didn't have that muscle and instead had fat. Burn more calories, lose more weight.
You aren't going to bulk up unless you start shooting up steroids so don't worry about that. Do lighter weights and more reps (15-20 x 3 sets) You will not only tone muscle but you will also burn fat at the same time. There's a reason why Strength Exercises (weight lifting) is listed under cardio exercises on the diarys.0 -
If you lift reasonable amounts of weight, like they advise you to do in the Body Pump, Group Power, and similar classes, you won't have to worry about bulking up too much. I've been doing that for about 3 years, and have not had any problems looking too muscular.
Just avoid extreme, heavy lifting like some of those Crossfit women do, and you should be fine.
You are so right. Who would ever want to look like this? I will totally avoid lifting heavy weights now. /sarcasm
ETA: This is Tianna Ta, a bikini competitor. She lifts heavy.
Ahhhh! Hideous weight lifting monster!!! Burn it with fire! Freaky bulky muscles everywhere.
Bet she is feeling like an idiot for not listening to all those old style trainers telling her to lift light and with high reps.0 -
Disagree on the reps unless you're shooting for muscle endurance. Conditioning muscle and increasing strength is more optimal at about 8 reps.You aren't going to bulk up unless you start shooting up steroids so don't worry about that. Do lighter weights and more reps (15-20 x 3 sets) You will not only tone muscle but you will also burn fat at the same time. There's a reason why Strength Exercises (weight lifting) is listed under cardio exercises on the diarys.
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Ive been lifting heavy for a month and I can see my body changing shape. My waist is emerging! It's wonderful to see!0
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me0
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Making fun of women who don't lift is silly, yes. But also spreading fear about "bulking up" to uninformed and misinformed women in regard to lifting is negligent. I wish I'd started lifting in my teens. It sucks that society teaches women not to lift heavy, that it'll hurt them, that it'll bulk them up... if more women would lift societal norms would shift to reflect the new "norm" for the female physique.
And I am willing to bet the younger chicks are going to get sick and f'ing tired of starving themselves to death and wasting away to model-thin nothingness. It's unattractive, men don't like it... and squats make your *kitten* look like a million bucks.
I agree with every single word.0 -
I don't think posting pictures of women who happen not to bulk up is especially helpful, as they aren't relevant to those of us who do.
I don't lift heavy weights. I do circuit training, which includes 30 or so press ups, lightish weights (10 lbs doing lat exercises, things like that) and a fair bit of resistance band work, but I don't belong to a gym and certainly don't lift free weights.
However, I have considerable arm and shoulder muscles. Larger than I think most women on here are aiming for.
So it depends on what you are aiming, for, and on your body type. I would love to be one of those women who looks smooth and lovely when they do weight training, but I'm not.0 -
I don't think posting pictures of women who happen not to bulk up is especially helpful, as they aren't relevant to those of us who do.
So you're a hormonal abnormality then?
You don't 'bulk up' What is happening is your muscles are retaining water after being challenged and APPEAR to look bigger. They're not actually bigger. There's also a layer of fat over them which makes your muscles appear bigger.
It is NOT POSSIBLE for women to 'bulk up' The women whose pictures are being used are women who are eating 3000 calories a day and lifting twice their body weight. And they work VERY VERY hard to get the muscles we can see. You're claiming that you are achieving what they are in a calorie deficit and lifting small weights? I call BS. As stated above it's simply not possible unless you are a hormonal abnormality. If you were, you would not be menstruating, you would have hair all over your body. You would have no breasts. You would have a penis because you would be a man.0 -
Some women that do extremely heavy lifting, such as the Crossfit women, DO bulk up, as in the photo linked below.
I do not want to look like her.
But if you lift in a moderate weight range, you should never have that problem.
I think she's hawt.
I think she looks incredible.
I'd also be interested to see how she looks when she's not completely flexed and straining. I bet no one would say, "Ew! Too many muscles!"0 -
I'd also be interested to see how she looks when she's not completely flexed and straining. I bet no one would say, "Ew! Too many muscles!"
Good video to demonstrate the difference:
http://www.youtube.com/watch?v=5jdyILCFhKA 0 -
That is a WONDERFUL video. Thanks for the post!0
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I haven't read all of the responses on here, so sorry if this is redundant, but for the most part women won't bulk up unless they want to, i.e. take supplements to do so. Also, there are different ways to lift. To lift to stay slender and tone and lenghten your muscles you want to lift less weight with more repetitions. Ex: instead of hammer curling 25lbs 10 times, curl 10 lbs 15 times. If you want an example of someone who lifted and didn't bulk up, take a look at my profile pics. The grey and black one is the one I use for my blog A Better Reflection. I could bench press 135lbs at the time -doing 3 sets of 10 reps (which was a good 15+ pounds over my body weight at the time. I could squat 145 lbs, and put 65lbs on a curl bar, and 80lbs on tricept pull-downs. I was not at all bulky or big. I was just ripped and slender, but I also did cardio for 15-20 minutes at least 3 days a week. You will notice an increase on the scale or maybe it just won't drop for a week or two, but once your have that muscle burning calories around the clock it will start dropping faster than it did before.0
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first off, muscle does not weigh more than fat. a pound is a pound. muscle takes up less space than fat though.
secondly. it is not possible for you to bulk up. you don't have the testosterone for it (as someone else said). Lifting heavy is great.
I have been lifting for close to a year. I have not bulked up (because it's not possible since I'm not roided out!) but I have noticed significant toning going on which was the idea.
The pound of muscle pound and pound of fat argument drives me nuts. I always think it's so silly. You can do that about anything. Does a feather weigh more than a pound of bricks? No because a pound is a pound. But the fact of the matter is you need MORE feathers to make a pound of bricks. The same is true about fat. You need a greater quanitity of fat to make up a pound. A smaller volume of muscle will make a pound before the same volume of fat. So it is possible to put on a lesser amount of muscle before you burn and equal amount of fat. So, even though this is a question of MASS not WEIGHT, when you step on the scale it looks like you weigh more.0 -
To lift to stay slender and tone and lenghten your muscles you want to lift less weight with more repetitions
You cannot lengthen your muscles. Period. Your muscles will stay the same length no matter WHAT exercise you do. That is based on genetics. You can strip fat to show them better. You can make them bigger. But it's impossible to lengthen your muscles.
Lifting less weight with more reps will help your muscles with endurance.0 -
Granted some females have genetics to not have to do much to look more fit without having to put as much effort into doing it (just like some males do). There are always exceptions to any situation, but in most cases females aren't really going to put on muscle like they think they will. It's really hard to do with a surplus and practically impossible to on deficit.I don't think posting pictures of women who happen not to bulk up is especially helpful, as they aren't relevant to those of us who do.
I don't lift heavy weights. I do circuit training, which includes 30 or so press ups, lightish weights (10 lbs doing lat exercises, things like that) and a fair bit of resistance band work, but I don't belong to a gym and certainly don't lift free weights.
However, I have considerable arm and shoulder muscles. Larger than I think most women on here are aiming for.
So it depends on what you are aiming, for, and on your body type. I would love to be one of those women who looks smooth and lovely when they do weight training, but I'm not.
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Just wanted to say you're doing a fine job. But had to interject and say that you can't lengthen any muscle with exercise and that lifting light weights with high reps develops muscle endurance and really doesn't condition the muscle much. The "slender" look is based more on having a higher body fat % on a body that lacks significant muscle. Genetics will play a part in this.Also, there are different ways to lift. To lift to stay slender and tone and lenghten your muscles you want to lift less weight with more repetitions.
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Smacks head........................I should have read your post first before posting.To lift to stay slender and tone and lenghten your muscles you want to lift less weight with more repetitions
You cannot lengthen your muscles. Period. Your muscles will stay the same length no matter WHAT exercise you do. That is based on genetics. You can strip fat to show them better. You can make them bigger. But it's impossible to lengthen your muscles.
Lifting less weight with more reps will help your muscles with endurance.
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I gotta bump this to read later. I've been in the same boat.0
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Hey,
You don't have to worry about the scale staying up. I've managed to lose and gain weight both from lifting heavy. The main factor that plays a part in whether you build muscle or not is how much you eat. On a deficit to lose weight it's extremely hard to build any muscle, especially being female. You might gain a little as your new to it, but it's not going to be enough to create a major stall in weight loss or anything.
I haven't got any recent pics of changes, but the full body one in my photos (green/white dress) is last year after getting to my goal weight, lifting heavy the whole time. I've since purposefully bulked up (around 3000 cals a day + lifting 5x a week), and now cutting. Dropped 5lbs in 7 weeks so far on 2000 net calories a day, but changed so much in inches lost. With less than 5lbs I've gone from jeans being so tight I can barely do them up, to fitting comfortably. :drinker:
Also, when I compared me at my heaviest (150lbs) before MFP (not so much muscle) and after my bulk (much more muscle) I may have been the same weight but I was approx 5% less body fat and smaller in clothes sizes.
There's so many benefits to lifting, it really would be a shame to miss out on them all. Good luck with your goals!
ETA: Don't listen to any of the "light weight, high rep to tone" stuff. That really doesn't do much at all apart from build endurance.0 -
What lifting heavy did for me:
Started strength training in July:
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