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How can I get tone without getting BIG??
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Ive read that high weight and low reps is best for strength training without increasing the volume of your muscle, just look at this link http://bretcontreras.com/2011/06/where-my-ladies-at/ all those women arent bulky and they are doing high weight low rep. Im always confused by this. I want to gain strength without making my muscles any bigger
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I struggle w this too! Its hard for me to loose fat- I run 5 miles a day and never seem to move. However, any strength training I do, I gain muscle quickly then I feel bulky. Unfortunately I have large breasts not small so that also contribute sto the look. I find when poling hard, I have to stretch the arm holes of my shirts due to the muscles there! Sympathize! I also am aware though that muscles burn more fat so if I ever want to cut through it- I need those muscles there to help burn. Sympathy!
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Meleania I think you’ve posted that before somewhere and further research I did supported it. Google muscle hypertrophy and look at Wikipedia -it gives the different reps for strength and endurance. Those reps appear to be backed up with other stuff I found. I spoke with a personal trainer who does star academy in Beirut*was random meeting on the train-and asked him how to get back my chin ups and that I wanted to do 10 unassisted. I’d been trying to reduce my weight assistance gradually but he said to do as many unassisted as you can-do for me 1!-and try to do 15 every workout 15 mins apart.
Paulette pole I have read Billy Beck:s e book on fat burning-check his website or I can send it you. Jut basically too much cardio can be counterproductive to muscle which Burns fat. It seems to make sense and I’m inclined to believe him when you check his credentials -such ad personal trainer of the year!! I’m going to sign up to his online personal training programme in the new year!
And I can’t remember who said this earlier ad on mobile and
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I meant tinydancer- I think you’re right! I now just need to cut the Choc and carbs!!x
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If you tend to get bulky….Try Pilates..or some other mind/body type exercise. It will keep your muscles from getting "square" and help them stay a more feminine shape like a dancers. You the weight training to balance out your shape where you dont build muscle easily. (I always have to work my butt more…I have lazy glutes, and I train with weights for my back too.) If you only have mat work available use the flex bands and small equipment. Less is more. Contract your muscles on both parts of the movement and use as light a resisitance as you can. Gravity and your own body weight can be a great toner and keep the muscle closer to the bone and not "pump" it up. Eating clean will help, stay away fron things in bags and eat fresh food.
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Veena and https://www.studioveena.com/users/view/bc5974aa-d89d-11df-ab19-12313b090e12 are right. You can shape/sclupt your body but nutrition is extremely impotant and is different for bulking verses toning. And the reps/weight ratio is critical! AWESOME advice ladies!!
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Sensualscimitar, I am the same!! I am toned but still feel there is some fat over the muscles that i cannot shed, Nothing major but enough to make me feel chunky. I do love my carbs and chocolate though.
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I think my problem is I don't really like eating animal products, so I naturally eat a lot of carbs. I think that is making it harder for me to lose weight, despite the fact that I eat a lot of veggies, I also eat a lot of pasta and bread. My main protein is beans, nuts, and combining plant products. I am also genetically prone to big hips and thighs, not to mention all these seizure medications make weight gain a problem.
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There’s already some really good advice here but please keep in mind that you can only increase muscle definition (at any level of strength!) by decreasing your body fat %. If you’re really working out and eating a BALANCED diet and your body fat % isn’t budging, then you should work on accepting what your body looks like at its healthiest. I certainly had a different picture of what I thought my body would look like years down the line…my body changed in ways I wasn’t expecting. But I find it helps to look at yourself in the mirror as a WHOLE and not allowing yourself to look at or pick at specific body parts. If your eyes drift to one place on your body, pull them back and look at the whole. Observe the proportions. Think of your body in terms of what it DOES for you; acknowledge that your body looks the way it does because of all that it does for you.
Most women would really have to do unhealthy things to their bodies to be able to have rippling muscles. Some of us are made for that look and some of us just aren’t. Remember to stick with what is HEALTHY and appreciate what healthy looks like FOR YOU.
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@UTpoler – perfect! It's pretty difficult to build muscle – especially without trying. Nice pic.
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Sensualschimitar iam a veggie and tend to fill upm on carbs a lot as well as veggies, I also have a physical job and get hungry quickly if i don't stock up on carbs. Thats why I feel chunky.
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I'm going to have to dissagree with a bunch of ladies on here (don't hate me!) but it is WAY too common a mistake I see in gyms for women to be lifting low with higher reps. This only really works if there is an aerobic element to it or if you are getting super specific with smaller muscles groups. How often do we see women lifting 5lb dumbells? Truth is, you should be aiming to fail at 12-15 reps if you're not looking to gain. Anything higher than that (for most muscles) and you're pretty much wasting your time.
I would suggest you seek the help of a professional, like, a personal trainer. They are pricey, I know, but my advice would be to look at the local colleges and universities in your area. Most kinesiology students work part time as personal trainers to pay for school and charge a fraction of what a commercial gym would charge. Wouldn't you want someone who studies the human body and how it reacts to stimulus to help you figure out what to do instead of fad diet, a magazine or common misconceptions people believe?
On a final note, there is something to be said for girls who have muscles. Muscles are sexy AND functional! Not only do they help you do all that crazy pole stuff but they also help keep you HEALTHY! And as we age, a person with a reasonable amount of muscle will do a lot better health wise than someone who is too skinny. Eat you carbs (complex, of course), protein and fats, drink LOTS of water and try to stay away from salt (you'll retain water around the muscle that can be mistaken for fat and make you look bigger than you are). Be proud and grateful for this beautiful healthy body you are lucky to enjoy 🙂
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Thank you, UTPoler!!! The misconception that you are going to get all huge is one of my biggest pet peeves. Also, I love Jamie Eason….
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https://www.studioveena.comLinda-Hamilton-workout-T2.jpg Attempting to post a pic of muscles. Learning how to post pics today.
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