Girl looking for training help.

Helencart22 said:
Thanks for the replies I'm still a bit confused on what to do.
from my picture do u guys think I need to gain muscle or do I have enough now to loose fat??
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That's totally up to you.

You could focus on stripping some fat, then do a slow bulk which will minimise fat gains. You will only pile the fat on if you eat way too much.

Basically:

Calories in - maintenance cals - cals used in exercise = if this a negative you lose weight, a positive you gain weight.

So keep track of weight and calories, and if you aren't seeing the change you want over a few weeks, tweak it again until you are. There is a lot of trail and error involved to see what works for your body.

Personally I wouldn't bother with cardio, I'd be doing weights 4 times per week based around compounds and volume. Something like what the bodybuilders on here do (steedie, monkee, skill etc) but less isolation exercises.
 
This is a bizarre and awkward thing to say as a guy to a gal, but trying to put myself in your position...

In all honesty, if I were you, I'd be focusing on losing the bum and thigh fat first, then concentrate on muscle building properly after that.

And I would definitely recommend cardio. It is difficult for you to get speedy results without it, because your metabolic rate is so low. You would have to be dieting with quite a substantial deficit for any meaningful SHORT TERM results. This would be such a low calorie number that life would just be miserable (well, in the short term anyway).

In your position I would eat around 1,300 calories a day and try to burn 500 or so calories with exercise. I would estimate that this would enable you to lose as much as 6 lbs worth of fat in a month (a greater number than that would come off on the scale), and maybe a little more.
 
She may lose fat that way but would also lose a lot of muscle surely? If I were a woman I would be desperately clinging to muscle mass, as it's far more difficult for them to grow. A slower reduction while maintaining muscle mass would surely produce significantly better results. She's been doing the same thing for 4 months without any noticeable changes, so I don't think short term magic is really required.
 
Helencart22 said:
Thanks for the replies I'm still a bit confused on what to do.
from my picture do u guys think I need to gain muscle or do I have enough now to loose fat??
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i wouldn't worry about losing fat tbh! :) there's only a bit of it around your tights and i bet it doesn't make you look out of shape at all.(when fully clothed lol)

just go for strength routine like 5x5 stronglifts, build up your strength and mass will slowly increase, bum will get rounder(your bf will be happy) and your massively(hehe) fat tights will be gone in no time..

eat enough to get bigger with enough fuel to repair your injured muscles and that will do..

once you're really into it and familiar with how your body performs and what it responds to you will be able to build up your own little routine where you can focus on the things you want.

take picture of your current build and fallow what ever you decide to do for 3-4 months and compare them :) you'll notice what has changed and how it has changed, since you look into a mirror everyday you simply won't notice it! maybe in those 4 months your bum got tighter, you abs got stronger and so on but you simply haven't noticed it.

weight is not the only thing that you should be looking at..

for a newbie the simpler the better it is! :) i've only been properly training for 6 months and it all scared me the first time i read about it!

correct me if im wrong boys..
 
Zefan said:
She may lose fat that way but would also lose a lot of muscle surely? If I were a woman I would be desperately clinging to muscle mass, as it's far more difficult for them to grow. A slower reduction while maintaining muscle mass would surely produce significantly better results. She's been doing the same thing for 4 months without any noticeable changes, so I don't think short term magic is really required.
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A deficit of the sort I'm talking about is hardly extreme (1300 on a possible maintenance of no more than 1800) and is aiming for LESS than a kilo of fat loss per week. In the face of adequate protein intake and training, there would be minimal if any muscle loss. In fact, it has been proven that on a suitable protein-sparing diet people have rapidly dropped fat with minimal muscle loss on far more extreme deficits than the very moderate deficit I'm suggesting. I mean, go look around the web at the so-called protein sparing modified fast (PSMF) studies. They're genuinely extreme.

As for the post above by grudas...

I'm not really one to mince my words. I totally understand why OP wants to train and transform herself. The fat patterning in this case has caused issues with overall body proportionality. It would be well worth dropping a number of kilos of fat to create a better symmetry.

But again, a suitable approach will be necessary.
 
I wouldn't say I was very out of proportion I just tend to hold my weight on my thighs not anywhere else and my boyfriend has said he has defiantly seen changes in my bum shape which is good, I have always been size 6/8 all my life it's only been the last year my weight went up by half a stone so not to bad just not use to it lol.

I think that's a good idea to drop my calories a bit eat a higher protein diet to try and loose some fat slowly but maintain muscle and keep my exercise and weights of course.

I think higher weights lower reps maybe 8-10 is a good idea see if I get anymore results, thanks for the help guys :-)
 
Helencart22 said:
I wouldn't say I was very out of proportion I just tend to hold my weight on my thighs not anywhere else and my boyfriend has said he has defiantly seen changes in my bum shape which is good, I have always been size 6/8 all my life it's only been the last year my weight went up by half a stone so not to bad just not use to it lol.

I think that's a good idea to drop my calories a bit eat a higher protein diet to try and loose some fat slowly but maintain muscle and keep my exercise and weights of course.

I think higher weights lower reps maybe 8-10 is a good idea see if I get anymore results, thanks for the help guys :-)
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I didn't say you were very out of proportion. You would look way better and be pretty close to your fat loss goals at around 115 lbs, in my opinion.

I have to stress, again, that you will see little if any actual hypertrophy in a caloric deficit. The real purpose of weight training while embarking on a serious fat loss diet is maintaining muscle mass.

Stop trying to do two things at once, then you will see results.
 
Cut.

Cut, cut, cuttity cut.

You've got dat der hour glass figure; very narrow waist and dem giggity hips, and seemingly (hard to gauge without a side shot) flat abdomen, but as you say you carry your fat on your legs. So it's going to come as no great shock that dropping body fat for you is going to target your legs more!

You're a beginner, and rather than confuse you with hypertrophy, neuroscience talk and everything else, I'll summarise a few key points for you.

  • Firstly, muscle gain is different for women. You could train for the same amount of time for me, eating a similar diet, but I'd still pack on muscle faster than you. So don't go thinking if you lift heavy and eat lots of chicken you're gonna turn in to the Hulk!
  • You can gain muscle by eating lots of food, or you can lose fat by eating less food. You can't do both at the same time.
  • Protein is important, hit at least 150g a day if you're serious about maintaining muscle
  • Just stick to a routine for now as you're a complete noob!

I'd say, as I do to all noobs, StrongLifts 5x5 is the routine for you right now. It focuses around the core compound (compound = using more than 1 muscle group) exercises, such as Squats, Deadlifts, Overhead Press, Bench Press and Barbell Rows.

This is simply 3 days of lifting per week, with 13 - 15 sets per session. I would do cardio on your rest days as well. If you want me to explain the ins and outs of StrongLifts, I can find one of my old posts for you.

But really when you're starting off from scratch, it's easier to be told what to do, and start understanding why second :)
 
MoNkeE said:
Cut.

Cut, cut, cuttity cut.

You've got dat der hour glass figure; very narrow waist and dem giggity hips, and seemingly (hard to gauge without a side shot) flat abdomen, but as you say you carry your fat on your legs. So it's going to come as no great shock that dropping body fat for you is going to target your legs more!

You're a beginner, and rather than confuse you with hypertrophy, neuroscience talk and everything else, I'll summarise a few key points for you.

  • Firstly, muscle gain is different for women. You could train for the same amount of time for me, eating a similar diet, but I'd still pack on muscle faster than you. So don't go thinking if you lift heavy and eat lots of chicken you're gonna turn in to the Hulk!
  • You can gain muscle by eating lots of food, or you can lose fat by eating less food. You can't do both at the same time.
  • Protein is important, hit at least 150g a day if you're serious about maintaining muscle
  • Just stick to a routine for now as you're a complete noob!

I'd say, as I do to all noobs, StrongLifts 5x5 is the routine for you right now. It focuses around the core compound (compound = using more than 1 muscle group) exercises, such as Squats, Deadlifts, Overhead Press, Bench Press and Barbell Rows.

This is simply 3 days of lifting per week, with 13 - 15 sets per session. I would do cardio on your rest days as well. If you want me to explain the ins and outs of StrongLifts, I can find one of my old posts for you.

But really when you're starting off from scratch, it's easier to be told what to do, and start understanding why second :)
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Yeah, ^^^ This...
 
No lol i dont mean im going to build muscle and loose fat at the same time i think i want to try and loose some fat i already have and maintain the muscle i have by eating high protein diet then once i have done that then increase calories and concentrate on building muscle if that makes sense.
 
i think i wanna loose the fat i have first before building the muscle i dont know why just the thought of bulk eating and gaining more fat but muscle as well really worries me lol i already feel i have massive thighs and i just know if i gain anymore fat that is where it will go lol.
 
I'm not entirely clued up on female nutritional requirements, but I'd have thought 150g would be fine, which means you can use the rest of your calories for fats or carbs and feel a bit more fueled :)

1550 sounds like a good starting point for calories though.

5x5 routine is a favourite amongst beginners for a good reason, I'd recommend it :)
 
Who's your fella btw, guessing he's a member on here? Would be good to know how much training experience he has!
 
BigPecsPeter said:
In your position I would eat around 1,300 calories a day and try to burn 500 or so calories with exercise. I would estimate that this would enable you to lose as much as 6 lbs worth of fat in a month (a greater number than that would come off on the scale), and maybe a little more.
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Really, you're advising her to go on 800 cals a day?! Sounds like a great way to screw up her metabolic rate.
 
Yeh he is a member its matutu.

So monkeE: i currently can only do weights twice a week due to work i usually do upper body on thursdays and lower body on saturdays with this 5x5 routine is it squats, deadlifts what else? or can i do all what i already do but just much higher weights 5x5? sorry very new at this lol.
 
Why can you only go 2 times a week? Ideally, you need Mon, Wed and Fri to hit the gym with this routine. Truthfully, two days a week is scraping the barrel for any routine!
 
MoNkeE she currently joins me on Thursday afternoon and Saturday, but due to her job and not driving she is struggling at present, but she has her driving test so could add another day then maybe
 
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