Can females build serious muscle?
 

No, I don't mean like getting crazy ripped like the guys. I just
want to know what the best type of lifting/things to include in
a diet to lose weight but also get muscular/toned frame. I've
always been able to hit the weights pretty hard but I've never
seen the results I really want. Right now I mostly do bench press
and other heavy lifting to work on my upper body and I walk to
deal with the legs. I know I have muscle mass but I never can
see the results externally? Kinda hard to explain but I guess I'd
like to hear from people who have built solid muscle and are toned
enough to have it show. What exercises and or diet work? Seems
like only the guys can get the muscle to show...

The problem is that you need a low enough body fat in order to see muscle. It can be there but it can be hidden behind layers of fat.

When I worked out at a gym where women were lifting, 100+, 200+ lbs, only the lowest fat members actually had visible fat. And they were still pretty tiny (size 0, size 2) but you could see some muscle definition.

If you want to see some visible muscle, you can but it kind of smoothes out under fat unless you flex your muscles. Lots of muscle definition though depends on a lower body fat percentage (15-17% or so)

Hmm, well 22 sounds like it'll be a long way off then...guess I'll just go for it and see what I can do. I am seeing a difference in strength though so at least i'll know its there. Thanks.

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If you're serious about wanting to build muscle, walking will not be a sufficient strength training plan for your legs. Reminds me of those memes you see floating around with a picture of a guy who is all bulky up top but has teeny tiny legs with the caption - "friends don't let friends skip leg day" haha :)

Look into a program that has squats, deadlifts, etc. Don't neglect your legs :). Good luck!

I work with felons and our term for that look is "prison muscles"!

Jen

Hahaha... that's creepy!

Even if you won't see the results yet I think you should definately continue strength training.

After the first couple months you won't be able to build new muscle while eating at a deficit because muscle gain requires extra cals and loss requires a deficit. But you will still make strength gains and maintain more muscle than you would without it.

It does sound like you need to add additional leg workouts because walking won't cut it unfortunately. squats and lunges are great. If you have access to a gym check out new rules of lifting for women. or if you don't here are two body weight workouts that are GREAT:

http://www.nerdfitness.com/blog/2009...-build-muscle/

http://www.nerdfitness.com/blog/2012...round-workout/