fat in to muscle?
Replies
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Ladies have unique needs that I couldn't address given that what works for me may not be the best program for a female seeking peak fitness.
For cardio, do what you enjoy and what produces results.
As for the specifics of your resistance program, just see what has worked for others in your position who have achieved what you seek.
Here are some sites to give you ideas.
http://www.stumptuous.com/
http://www.weightliftingforwomen.net/
http://www.fitnessblender.com/
I know what works for me, and the main item that spells success is just the doing of something that targets every muscle group in the body.
It's work.
The planning and the doing is just work, and you need to go to those sites and educate yourself without relying too much on the advice on others who may not know too much.
Learn from the experts, then decide what your goals are and move from there.
All Is Possible!0 -
Each female client I have now went through the same. I have a waiting list right now because females are seeing results of other females that work with me. I and promote heavy lifting for females because scientific study shows it works. In fact some of my female peers (trainers who have been using the low weight/high rep regimen) are now consulting me on my philosophy because they want to know how I'm getting my females results.I've recently started lifting heavy and wish i did it sooner!
I weight train every other day, with weights as heavy as i can manage for 3 sets of 8-10 reps on each exercise. On days that i don't weight train i do an hour of cardio, and take a rest day whenever i feel the need.
Previous to MFP i spent years doing various routines with high reps/ low weights given to me by a gym ''instructor'' and never saw any real results, it's been less than a month since i started with this and already i am loving the results! I have gained a few lbs back since starting this new routine but I look longer and leaner than i ever have before, most definitely not bulky at all!!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Maybe you should try a recomposition diet have a look at lyle McDonald's stuff www.bodyrecomposition.com0
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1) Fat cannot turn into muscle.
2) The jiggly stuff is fat.
3) Lose the fat.
4) Weight lifting will build muscle.
5) Unless you are taking steroids you will not get "bulky".0 -
Every time someone says "toned", or a woman assumes that if she lifts anything heavier than a can of soup without taking obscene amounts of drugs or developing some psychotic hormone imbalance that bleeds pure testosterone into her eyesockets it makes me want to punch an infant into a bosu ball while doing a tricep kickback with the other hand.0
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Fat and muscle are two different types of cells... Fat is totally incapable of becoming muscle... and though lack of tone will make your arms flabby... it is still muscle tissue.
Cardio is good to burn extra fat (though some disagree with this statement). As for toning... the high reps of low weights really does not do anything but get you to chance injury. You are a WOMAN.. That means you do not have the hormones to assist in bulking. Most experts agree now that women should actually lift heavy.. This works the muscle and causes the toning you desire. Again, without the testosterone, you are not likely to bulk up... Muscle is hard to build so don't be scared of it.
That being said, you may want to check out the "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess" book by Lou Schuler.
Amazon quote:
In The New Rules of Lifting for Women, authors Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove present a comprehensive strength, conditioning, and nutrition plan destined to revolutionize the way women work out. All the latest studies prove that strength training, not aerobics, provides the key to losing fat and building a fit, strong body.
This book refutes the misconception that women will “bulk up” if they lift heavy weights. Nonsense! It’s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss—it’s that simple.0 -
Every time someone says "toned", or a woman assumes that if she lifts anything heavier than a can of soup without taking obscene amounts of drugs or developing some psychotic hormone imbalance that bleeds pure testosterone into her eyesockets it makes me want to punch an infant into a bosu ball while doing a tricep kickback with the other hand.
I remember reading in magazines a long time ago that "if you don't have weights you can use things around the house like soup cans" HAHAHA RIDONKULOUS!! No wonder women have such misconceptions about working out. I have a free subscription to SHAPE and I scoff at some of the stupid routines they have in that magizine, such a joke!0 -
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I think what her husband is trying to say is that if she builds muscle underneath the fat, she will look bulky. And yes, it might happen for a brief period, but you're still going to reduce body fat as long as you eat well and do some working out. Anything you experience with "bulking" will only be temporary.
I wouldn't worry about it too much. When I do Jillian 30 Day Shred or Ripped in 30, I don't lose a pound. I'm sure some areas of me look bulky (in fact, per measurements my biceps did increase in size), but some areas trimmed up really nice (my waist... yowzas!). I am not interested in hardcore lifting at this point in my life, but I have seen some great results from it on others. :-)
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Yes this is what he meant to say, and I'm just a confused person when it comes to weight lifting in general HAHAA but all this is REALLY HELPFUL INFORMATION! thank you all, now I won't be concerned with LIFTING HEAVY! or Lifting in General! I'm always very intimidated when it comes to all the weight lifting machines(they look scary lol
But Thanks again all, I'm looking forward to it now 
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Each female client I have now went through the same. I have a waiting list right now because females are seeing results of other females that work with me. I and promote heavy lifting for females because scientific study shows it works. In fact some of my female peers (trainers who have been using the low weight/high rep regimen) are now consulting me on my philosophy because they want to know how I'm getting my females results.I've recently started lifting heavy and wish i did it sooner!
I weight train every other day, with weights as heavy as i can manage for 3 sets of 8-10 reps on each exercise. On days that i don't weight train i do an hour of cardio, and take a rest day whenever i feel the need.
Previous to MFP i spent years doing various routines with high reps/ low weights given to me by a gym ''instructor'' and never saw any real results, it's been less than a month since i started with this and already i am loving the results! I have gained a few lbs back since starting this new routine but I look longer and leaner than i ever have before, most definitely not bulky at all!!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
They are very lucky to have a trainer like you then. It's taken me years and various trainers to find what works for me, and the only thing that's given me any real noticeable results is the information i've picked up from MFP forums! Also i am now finding that i am increasing strength so rapidly that i am upping my weights weekly 0 -
Each female client I have now went through the same. I have a waiting list right now because females are seeing results of other females that work with me. I and promote heavy lifting for females because scientific study shows it works. In fact some of my female peers (trainers who have been using the low weight/high rep regimen) are now consulting me on my philosophy because they want to know how I'm getting my females results.I've recently started lifting heavy and wish i did it sooner!
I weight train every other day, with weights as heavy as i can manage for 3 sets of 8-10 reps on each exercise. On days that i don't weight train i do an hour of cardio, and take a rest day whenever i feel the need.
Previous to MFP i spent years doing various routines with high reps/ low weights given to me by a gym ''instructor'' and never saw any real results, it's been less than a month since i started with this and already i am loving the results! I have gained a few lbs back since starting this new routine but I look longer and leaner than i ever have before, most definitely not bulky at all!!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
They are very lucky to have a trainer like you then. It's taken me years and various trainers to find what works for me, and the only thing that's given me any real noticeable results is the information i've picked up from MFP forums! Also i am now finding that i am increasing strength so rapidly that i am upping my weights weekly
AWESOME!0 -
The only problem we have is all of this misinformation and people selling what sells and not worrying about what works.0
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Hello all,
I need some help, so I want my arms to get toned, not bulky....My husband says I need to do cardio to burn off the fat and then start doing light weight lifting to tone, but he say's if I start weight lifting now that the fat will turn into muscle and I could look bulky.
People at work say to start weight lifting now, less weight/more repetitions...?
My arms do jiggle, and I just want them to get toned, not bulky...so I'm not really sure what the proper way is.
THANKS for your help!
Fat is fat, muscle is muscle. Fat doesn't turn into muscle, muscle doesn't turn into fat. Fat cells are completely different from your muscles, one cannot turn into the other.
Just like a mouse cannot turn into a frog...That doesn't happen does it?
Do your own research and stop listening to other people... which means don't listen to me either.0 -
Damn, if fat turns into muscle my *kitten* should be a gold mine for big round fabulousness by now.
Fat doesn't turn to muscle. Lift now and lift heavy.0 -
The problem with high rep/low weights is she wont get strong.
Shes basically walking around with inflated arms till they run low again.
The pump....
OP.
Lift heavy and do it 3x a week.
And dont worry about the arms but do the whole body.
Reason is youll work the arms as a by product of compound lifting.
www.stronglifts.com
YES!!
lift HEAVY!!
HEAVY HEAVY HEAVY!!
we dont have the amount of testosterone needed to get "bulky" google Jamie Eason. if you think that she's bulky, then yeah, stay away from heavy weights.
OH I am! thanks! 0 -
Yes this is what he meant to say, and I'm just a confused person when it comes to weight lifting in general HAHAA but all this is REALLY HELPFUL INFORMATION! thank you all, now I won't be concerned with LIFTING HEAVY! or Lifting in General! I'm always very intimidated when it comes to all the weight lifting machines(they look scary lol But Thanks again all, I'm looking forward to it now
Do heavy squats and deadlifts.
Tell your husband he can thank me later.0 -
Damn, if fat turns into muscle my *kitten* should be a gold mine for big round fabulousness by now.
Fat doesn't turn to muscle. Lift now and lift heavy.
BAHAHAHA THIS WAS GREATT!0 -
Fat does not turn into muscle when you lift weights.
Fat will not turn into muscle no matter what you do. That isn't possible. :-)
Otherwise, I think the question was answered.0 -
Yes this is what he meant to say, and I'm just a confused person when it comes to weight lifting in general HAHAA but all this is REALLY HELPFUL INFORMATION! thank you all, now I won't be concerned with LIFTING HEAVY! or Lifting in General! I'm always very intimidated when it comes to all the weight lifting machines(they look scary lol But Thanks again all, I'm looking forward to it now
Do heavy squats and deadlifts.
Tell your husband he can thank me later.
SQUATS, DEADLIFTS, GOT IT!! he he 0 -
Lol, what's ironic is that I DON'T want any more clients! I specifically took the job because I only wanted "part time" work. I instruct kickboxing (1 hour) 7 days a week and now have 10 clients. Many of my peers have 25 or more and want more, where I DON'T want anymore than I have now because I enjoy my own workout time and I'm a SAHD and the time I spend with my 7 year old daughter is important to me.
Each female client I have now went through the same. I have a waiting list right now because females are seeing results of other females that work with me. I and promote heavy lifting for females because scientific study shows it works. In fact some of my female peers (trainers who have been using the low weight/high rep regimen) are now consulting me on my philosophy because they want to know how I'm getting my females results.I've recently started lifting heavy and wish i did it sooner!
I weight train every other day, with weights as heavy as i can manage for 3 sets of 8-10 reps on each exercise. On days that i don't weight train i do an hour of cardio, and take a rest day whenever i feel the need.
Previous to MFP i spent years doing various routines with high reps/ low weights given to me by a gym ''instructor'' and never saw any real results, it's been less than a month since i started with this and already i am loving the results! I have gained a few lbs back since starting this new routine but I look longer and leaner than i ever have before, most definitely not bulky at all!!
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
They are very lucky to have a trainer like you then. It's taken me years and various trainers to find what works for me, and the only thing that's given me any real noticeable results is the information i've picked up from MFP forums! Also i am now finding that i am increasing strength so rapidly that i am upping my weights weekly
I also don't conform to A LOT of what the fitness industry spouts when it comes to fitness in general. Things like "don't eat after 7pm", "only eat clean", etc. Maybe that's why the waiting list is long. Apparently the sign up sheet is on page 2 (10 on a sheet) according to my fitness manager. I don't bother to look, I just take on the next person in line once I'm "done" with a client who reaches goal.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Lift heavy, low reps, all the way!! 0
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Nope. Your fat won't turn into muscle. The muscle beneath the fat will grow stronger and while you might look a little 'bulky' at first because they will swell {they get injured with lifting, small micro-tears that must be repaired, hence the soreness, swelling, and slight water-weight gain), if you stick with it, you'll get the look you want.
I suggest lifting HEAVY actually, not light, and lift for fewer reps. I do 5 sets of 5 reps each, but I've also done 3 sets of 8 reps each. Both can work for you. Check out the book New Rules of Weight Lifting for Women. You can probably find it at the library. Even if you don't do the program, it's got some great info in there explaining why you should lift heavy weights. You might pass it on to your husband too, so that he can revise his out-dated ideas (no offense meant to him, but he is using old-school info and passing on some myths).
Cardio will help burn calories. It will burn fat AND muscle. It's not a bad thing. There are lots of reasons to do cardio. It's just not a 'fat burner'.
Good luck!
This is an excellent book. I have the one for men: "New Rules of Weight Lifting for Women"0 -
Fat does not turn into muscle. They are completely two different things. As for getting bulky, this is a misconception by quite a few women. There is not enough testosterone in the female genetics to get bulky. It takes an insane amount of discipline and hard work at the gym to get "bulky" even for men.
I would suggest both cardio and weight training. It is a combination of both, coupled with a healthy diet that gets results. A one dimensional routine will not get you the results you really crave.0 -
i agree with this guy ^
also fat and muscle and completely different this. it's like saying slice of cake will turn into ham just because i put it between 2 pieces of bread and throw a slice of swiss on top of it.
i do a combination of heavy lifting and some cardio. the way to not get bulky is to not eat over your maintenance calories or not let your body fat get lower than 15-18% (depending on your definition of bulky)
so more to the point, lift heavy, do a bit of cardio and tell your hubby to shut his pretty lil mouth about how human anatomy works0 -
Oy, the misconceptions around women lifting...it kills me!! First of all, women don't have enough testosterone to get "bulky". Second of all, fat doesn't turn into muscle. You gain "tone" by breaking down the muscle fibers, and rebuilding them. As you burn and shed fat, you can see your muscles better.
Lift heavy, low reps. Check out the book New Rules of Lifting for Women...it has some great info for people just starting out.
^^^ word.0 -
What you could do is find a diet routine that works towards your goal. My personal favorite was Customized Fat Loss. Not sure if anybody else tried it but it definitely worked for me. But like anything, you should probably look more into it before you decide, so here's a site where you can read about it here: http://fantasticfitnessreviews.com/customized-fat-loss-review/0
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Adipose (fat) and muscle are two different types of tissue. One can't simply turn into the other. The only way to get rid of adipose tissue is liposuction so what we strive for is to shrink the adipose tissue that we do have and tone muscle at the same time.0
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I assume by "tone" you are refferring to definition? this is accomplished by burning bodyfat (burning more calories then you consume)
unfortuneatly you cant get "tone" without having a bit of muscle to begin with, by lifting in the higher rep ranges you are inducing muscular hyoertrophy, aka making them bigger. not bigger as in huge, but a bit so that you can get the desired definition. because to be honest, it looks disgusting when women have bony stick arms.
lifting low reps with more weight burns more calories, but does less in the way of building actual muscle (leans towards neural adaption).
high protein/ moderate carbs/ low fat
sorry i had to really simplify this 0
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