Advice for weight lifting and muscle build

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CourtneyB610
CourtneyB610 Posts: 384
in Fitness and Exercise
Since last January, I have went from 163 to 136, which I couldn't be happier about!! But, I usually stick to cardio and focus little on weights. I'm thin, but would love to gain more muscle and definition. I'd ideally like to look like this,
http://iwantmysexyback.wordpress.com/tag/jamie-eason/


This is me.
http://i1129.photobucket.com/albums/m511/CourtneyB610/3-6-12010.jpg

I've been trying to stick to weights more, but I'm honestly pretty clueless as how to go about getting a body more similar to Jamie Eason. If any of you have any tips, pointers, or can guide me in the right direction as to what machines I should use and what I should do I'd appreciate it a ton!
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Replies

  • CourtneyB610
    CourtneyB610 Posts: 384
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    Idk how to link on here sorry!
  • Rae6503
    Rae6503 Posts: 6,294 Member
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    I'd suggest a heavy weight lifting program.

    Starting Strength
    Strong Lifts 5x5
    New Rules of Lifting for Women

    If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
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    I'd suggest a heavy weight lifting program.

    Starting Strength
    Strong Lifts 5x5
    New Rules of Lifting for Women

    If you are ready to really get into the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".

    This is great advice! :)
  • clickmaster
    clickmaster Posts: 54
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    I've been trying to stick to weights more, but I'm honestly pretty clueless as how to go about getting a body more similar to Jamie Eason. If any of you have any tips, pointers, or can guide me in the right direction as to what machines I should use and what I should do I'd appreciate it a ton!
    We can't "window shop" our body. All we can do is attempt to realize our genetic potential. For example, an ectomorph will never be a mesomorph..etc.

    Unfortunately the internet is full of bad information for the simple reason that almost anyone can say anything about anything without fear of repercussions. The result is the internet is awash in junk...bad information which spawns myths and misconceptions about all sorts of things.

    Always be skeptical. Internet sellers will do anything to get your money including using fake reviews, phony testimonials, bogus science papers, false articles, celebrity *kitten*, scam news reports and more. Never believe advertising without cross checking or confirming the information with valid sources. Advertising cannot be trusted!! Avoid websites with cool looking graphics and lots of advertising and those at the top of the search results should be suspect. Don't just the websites at the top of your search results. Check page 2 or 3 or more to see if you can't find some dot GOV or dot EDU sites. On the internet, bad information is easy to find. The good information is hard to find. The stuff at the top of your search results will be the most popular websites and those are usually not where you get the best information. Popular does not mean good, it means mediocre.

    Here are some tips the help you find good supplement information among all the bad information that plagues the internet --> http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110567.htm#tips

    Here's a fake website as an example --> http://www.wemarket4u.net/fatfoe/index.html . This one, however, is a good one because it was designed to help you understand how scammers work. Click the "Submit Answers" button and you'll see what I mean.

    Here's a bad website loaded with bad information --> http://www.bodybuiding.com . They have a ton of bad information with cool pics and all designed to attract the naive buyer so they can sell supplements. Go here to see what they've been selling --> http://www.usrecallnews.com/2009/11/bodybuilding-com-supplements-recalled-may-contain-steroids.html . More here --> http://www.fda.gov/Safety/MedWatch/SafetyInformation/SafetyAlertsforHumanMedicalProducts/ucm188957.htm?nav=rss

    Don't forget about bookstores and libraries. They're still more pristine places to go for information unpolluted by the junk information which is so prevalent on the internet. Anyone can put up a website for cheap but publishing a book take some serious money.

    Here's what I suggest.

    1. Watch all of Scooby's 180+ videos here --> http://www.youtube.com/user/scooby1961#g/u . (Scooby is a little too "old school" and is not up with the latest science so he's not 100% correct. He promotes some myths such as 1 gram of protein per pound of body weight per day which is just wrong. He promotes the use of some supplemnts against the NIH warnings and recommends caffeine which without sufficient cautions, etc. However, he's the best I've been able to find...and I looked at every website I've seen mentioned in this forum in the past year.)

    2. Next, read everything here so you can learn a little anatomy and kinesiology as well as how to perform exercise in good form --> http://www.exrx.net/

    3. Finally, buy this book and study it (you can skip over the heavy science stuff) --> http://www.bodybyscience.net/home.html/?page_id=18

    Good luck and good health!!

    ♠
  • clickmaster
    clickmaster Posts: 54
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    the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat.
    MYTH ALERT

    Bulking and cutting is a huge myth created by supplements makers so they can sell mass gainers, cutting formulas, and other supplements we don't need and the National Institute of Health and all other government health agencies advise we should avoid unless recommended by a health care professional.

    Bulking is nothing more than just adding muscle and cutting is nothing more than burning fat. I bulk and cut at the same time and there's absolutely nothing special about me.

    Check out these videos.

    • GAIN & LOSE http://www.youtube.com/user/scooby1961#p/u/2/oi-jnsG0Z7Y
    • FOR HARDGAINERS http://www.youtube.com/user/scooby1961#p/search/0/Xcuhi6RaZ24
    • PROTEIN SUPS http://www.youtube.com/user/scooby1961#p/u/5/d4_UY_kIPFU
    • OVERTRAINING http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ
    • SOMA TYPES http://www.youtube.com/user/scooby1961#p/u/0/aSnnAVxQ8m0
    • ALYSSA: http://www.youtube.com/user/scooby1961#p/u/0/ahPQwxs1iTc

    Good luck and good health!!

    ♠
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
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    Lol you are kidding me right?

    You do NOT have to buy all sorts of supplements to cut/bulk. I don't even understand how that could be a myth.
    Rae is completely right. Easiest way to do it. Body recomp is much harder and takes a lot longer.

    Scooby is a total bro
  • warmachinejt
    warmachinejt Posts: 2,167 Member
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    lol sorry to say but i have been at it for 2 years and her body looks like it's taken at least 3 years to me...
  • CourtneyB610
    CourtneyB610 Posts: 384
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    I'm not window shopping bodies, or don't expect to look exactly like her. I would like to become more "defined" like her. She's just one of the pictures I came across to give an example of what I am working towards.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Options

    Bulking is nothing more than just adding muscle and cutting is nothing more than burning fat.
    Exactly. So how is it a myth? I didn't say you had to buy supplements for it. I did use protein powder during my bulk but no, it's not required, it just made it easier to hit my protein minimum, which was only 125 grams (1 gram per pound of lean body mass). The protein powder I use is some of the cheapest on the market (that has a decent taste). I said it was easiest. You can build muscle easiest when on a calorie surplus. Yes, it can be done while eating at maintenance too, which I also told her. I gained 10lbs. Probably half fat, and half muscle. Most people probably gain 5lbs of winter anyway.

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
  • CourtneyB610
    CourtneyB610 Posts: 384
    Options
    Thank you very much!!
    I'd suggest a heavy weight lifting program.

    Starting Strength
    Strong Lifts 5x5
    New Rules of Lifting for Women

    If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".
  • Scott613
    Scott613 Posts: 2,317 Member
    Options
    I'd suggest a heavy weight lifting program.

    Starting Strength
    Strong Lifts 5x5
    New Rules of Lifting for Women

    If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".
    Before you do 5x5 strength training get your form down first. If you start out lifting heavy and not knowing what you're doing you're just going to hurt yourself.
  • Beastette
    Beastette Posts: 1,497 Member
    Options
    the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat.
    MYTH ALERT

    Bulking and cutting is a huge myth created by supplements makers so they can sell mass gainers, cutting formulas, and other supplements we don't need and the National Institute of Health and all other government health agencies advise we should avoid unless recommended by a health care professional.

    Bulking is nothing more than just adding muscle and cutting is nothing more than burning fat. I bulk and cut at the same time and there's absolutely nothing special about me.

    Check out these videos.

    • GAIN & LOSE http://www.youtube.com/user/scooby1961#p/u/2/oi-jnsG0Z7Y
    • FOR HARDGAINERS http://www.youtube.com/user/scooby1961#p/search/0/Xcuhi6RaZ24
    • PROTEIN SUPS http://www.youtube.com/user/scooby1961#p/u/5/d4_UY_kIPFU
    • OVERTRAINING http://www.youtube.com/user/scooby1961#p/u/3/sON-SHTtVCQ
    • SOMA TYPES http://www.youtube.com/user/scooby1961#p/u/0/aSnnAVxQ8m0
    • ALYSSA: http://www.youtube.com/user/scooby1961#p/u/0/ahPQwxs1iTc

    Good luck and good health!!

    ♠

    1. Would you recommend Tae Bo over heavy lifting?
    2. Can you please show us, using math, how these concepts are myth?
  • getsveltEagain
    getsveltEagain Posts: 1,063 Member
    Options
    Since last January, I have went from 163 to 136, which I couldn't be happier about!! But, I usually stick to cardio and focus little on weights. I'm thin, but would love to gain more muscle and definition. I'd ideally like to look like this,
    http://iwantmysexyback.wordpress.com/tag/jamie-eason/


    This is me.
    http://i1129.photobucket.com/albums/m511/CourtneyB610/3-6-12010.jpg

    I've been trying to stick to weights more, but I'm honestly pretty clueless as how to go about getting a body more similar to Jamie Eason. If any of you have any tips, pointers, or can guide me in the right direction as to what machines I should use and what I should do I'd appreciate it a ton!

    Jamie actually has a program on bodybuilding.com.... it is a 12 week trainer that she actually used. It is the LiveFit and breaks it down into three phases. I suggest you look it over and see what you think. I have completed the first two phases and really like it so far!!
  • CourtneyB610
    CourtneyB610 Posts: 384
    Options
    Thank you! I'm contemplating using one of the personal trainers from my gym for a session or 2 so I can get correct form.
    I'd suggest a heavy weight lifting program.

    Starting Strength
    Strong Lifts 5x5
    New Rules of Lifting for Women

    If you are ready to really get into it, the easiest way to do it is bulking/cutting cycles where you eat above maintenance to gain muscle (but you gain fat too) and then below to lose the fat. If that scares you (and it is scary) and since it's summer, you could eat at maintenance and lift. I bet you'll make good gains (especially if you are new to lifting) and then come fall you can decide if you want to do a real bulking cycle. Winter is "bulking season".
    Before you do 5x5 strength training get your form down first. If you start out lifting heavy and not knowing what you're doing you're just going to hurt yourself.
  • teagin2002
    teagin2002 Posts: 1,901 Member
    Options
    This is a lot of info, but it will help you put together a routine that you can stick with. Also the women bulking thing is a total myth :flowerforyou:

    Here are a few website I use:
    for nutrition:
    http://body-improvements.com/resources/eat/
    http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
    http://www.t-nation.com/
    http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
    and I love Matt's blog:
    http://www.gasparinutrition.co.uk/196.html
    http://www.thegraciouspantry.com/what-is-clean-eating/
    http://www.precisionnutrition.com/intermittent-fasting

    I also utilize HIIT on my cardio days.
    http://www.exrx.net/FatLoss/HIITvsET.html
    Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
    HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.

    I follow what is mentioned on this page for my workouts:
    http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine
    I walk/jog every day for about 60 min on average (somedays more and others less).
    I lift weights 4 days a week for at least 60min then do 25min aerobics and stretching.
    I incorporate 30min HIIT jogging/run or stationary bike and calisthenics with my lifting (not a stable schedule but do it at least once a week)

    If you want to lower your body fat to expose the muscles underneath you will want to eat at a deficit. If you want to grow muscle and are not bothered by the amount of fat you currently have then you will want to eat at a surplus.
    I am currently doing ESE 24 hr fast Mondays, eat mostly clean at a deficit of 400 plus half my workout cals Tuesday through Friday, then eat at maintenance with low activity level plus my workouts on the weekends. at the end of the week I end up with an average of 4000 cals deficit.
    You will find all the info you need about these diets and much more in the websites above. Read about it and make something that works for you.
    Also in the website about HIIT it says stuff about it being 9x more effective than slow and steady cardio, I am not sure how true that is, I know that I have gotten better results from the combo that I do that includes HIIT.

    I hope this helps luv :flowerforyou:
  • happyvitale
    happyvitale Posts: 17 Member
    Options
    Best bet is if your just starting out to adventure into the world of weights is to take it moderate weight and simple excercises. Stick with a simple weight circut such as chest press, squats, rows, weighted lunges, chest flys and deadlifts. Chose a weight that you can lift 10 -15 times were the last five reps are hard but not so hard that your struggling to get up. Do each excercise for 2-3 sets making sure your form is correct. As they become easier either increase the weight or change the excercise.
    Weight lifting for women is very important to build strong bones for the future. You will not get big and bullcky unless you are eating mass quataties of protien. You dont not need to tkae supplments and loads of shakes unless your goal is body building specifcally. If your just looking to tone up and get a little muscle deffantly try to eat a small amount of protien within 30 mintues of working out to help aid muscle recovery. It can be anything from a protien shake to a hanfull of nuts.
    Do seek out adive from a trainer with in your gym just to make sure your form is correct. It is very easy to injure your self doing weight work improperlly. If you do not have access to this there is a great many sources of info on the interent. One sire is particulaary good. Its www.fym.com or google fit yummy mummy.
    This is just my opnion from being a dedicated weight women. Please feel free to ask any questions or if you want tips, adivce and support hopefully i can help.,
  • nmzeta
    nmzeta Posts: 381 Member
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    bump
  • eschwab855
    eschwab855 Posts: 258 Member
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    http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html.... Have you looked at her 12 week program I use a program similar to this I DONT do the supplements just protein shakes right after I work out
  • CourtneyB610
    CourtneyB610 Posts: 384
    Options
    I'm going to have to look into that, thanks!! :)
    Since last January, I have went from 163 to 136, which I couldn't be happier about!! But, I usually stick to cardio and focus little on weights. I'm thin, but would love to gain more muscle and definition. I'd ideally like to look like this,
    http://iwantmysexyback.wordpress.com/tag/jamie-eason/


    This is me.
    http://i1129.photobucket.com/albums/m511/CourtneyB610/3-6-12010.jpg

    I've been trying to stick to weights more, but I'm honestly pretty clueless as how to go about getting a body more similar to Jamie Eason. If any of you have any tips, pointers, or can guide me in the right direction as to what machines I should use and what I should do I'd appreciate it a ton!

    Jamie actually has a program on bodybuilding.com.... it is a 12 week trainer that she actually used. It is the LiveFit and breaks it down into three phases. I suggest you look it over and see what you think. I have completed the first two phases and really like it so far!!
  • CourtneyB610
    CourtneyB610 Posts: 384
    Options
    Thank you so much for posting all of that info!! :))

    This is a lot of info, but it will help you put together a routine that you can stick with. Also the women bulking thing is a total myth :flowerforyou:

    Here are a few website I use:
    for nutrition:
    http://body-improvements.com/resources/eat/
    http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
    http://www.t-nation.com/
    http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
    and I love Matt's blog:
    http://www.gasparinutrition.co.uk/196.html
    http://www.thegraciouspantry.com/what-is-clean-eating/
    http://www.precisionnutrition.com/intermittent-fasting

    I also utilize HIIT on my cardio days.
    http://www.exrx.net/FatLoss/HIITvsET.html
    Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
    HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.

    I follow what is mentioned on this page for my workouts:
    http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine
    I walk/jog every day for about 60 min on average (somedays more and others less).
    I lift weights 4 days a week for at least 60min then do 25min aerobics and stretching.
    I incorporate 30min HIIT jogging/run or stationary bike and calisthenics with my lifting (not a stable schedule but do it at least once a week)

    If you want to lower your body fat to expose the muscles underneath you will want to eat at a deficit. If you want to grow muscle and are not bothered by the amount of fat you currently have then you will want to eat at a surplus.
    I am currently doing ESE 24 hr fast Mondays, eat mostly clean at a deficit of 400 plus half my workout cals Tuesday through Friday, then eat at maintenance with low activity level plus my workouts on the weekends. at the end of the week I end up with an average of 4000 cals deficit.
    You will find all the info you need about these diets and much more in the websites above. Read about it and make something that works for you.
    Also in the website about HIIT it says stuff about it being 9x more effective than slow and steady cardio, I am not sure how true that is, I know that I have gotten better results from the combo that I do that includes HIIT.

    I hope this helps luv :flowerforyou:

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