3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Weight and Resistance Training

Weight and Resistance Training Boost weight loss, and look great!

Can females build serious muscle?

Reply
 
Thread Tools
Old 08-12-2013, 06:38 AM   #1
BELIEVE
 
KillerBee's Avatar
 
Join Date: Aug 2013
Location: Midwest US
Posts: 54

S/C/G: 215/---/145

Height: 5'8

Default 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...
KillerBee is offline   Reply With Quote
Old 08-12-2013, 07:49 AM   #2
Just Me
 
nelie's Avatar
 
Join Date: Jan 2003
Location: Maryland
Posts: 15,318

S/C/G: 364/202/182

Height: 5'6"

Default

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)
__________________
You can't out-exercise poor eating habits.
nelie is offline   Reply With Quote
Old 08-17-2013, 10:26 PM   #3
BELIEVE
 
KillerBee's Avatar
 
Join Date: Aug 2013
Location: Midwest US
Posts: 54

S/C/G: 215/---/145

Height: 5'8

Default

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.
KillerBee is offline   Reply With Quote
Old 08-18-2013, 04:46 PM   #4
Leveling Up
 
sontaikle's Avatar
 
Join Date: Jul 2011
Location: New York
Posts: 3,655

S/C/G: 200+/115/115

Height: 5'3"

Default

You can get to a low enough bf% to see the visible muscles, but I find that if I get too light then my lifts suffer. I'd rather have a slightly higher bf% and lift heavier!

I'm one of those tiny women that nelie mentioned—I'm around a size 0/2 (kids sizes, even) but I still have to flex my muscles for the real muscle definition to show. Just standing around doing nothing you can tell I have muscle definition (I've had people comment) but nothing like you'd think.

Lifting does "shape" you regardless—even if you don't see that muscle definition.
sontaikle is offline   Reply With Quote
Old 08-18-2013, 05:29 PM   #5
Senior Member
 
KindaSortaAthlete's Avatar
 
Join Date: Mar 2013
Posts: 176

S/C/G: 178/142/135

Height: 5'4"

Default

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!
__________________


Do not let perfection stand in the way of progress.
KindaSortaAthlete is offline   Reply With Quote
Old 08-18-2013, 09:20 PM   #6
Senior Member
 
CherryPie99's Avatar
 
Join Date: Nov 2010
Location: Northern NY
Posts: 1,921

S/C/G: 344/119/116

Height: 5'1"

Default

Quote:
Originally Posted by KindaSortaAthlete View Post
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
__________________




"I'm through accepting limits, cause someone says they're so. Some things I cannot change but 'til I try I'll never know!" ~ Wicked ~

"Have you ever looked fear in the face and said 'I just don't care!'" ~ Pink ~

http://jenhudsonmosher.blogspot.com/

My goal reached thread http://www.3fatchicks.com/forum/goal...ncers-say.html
CherryPie99 is offline   Reply With Quote
Old 08-19-2013, 12:08 AM   #7
Senior Member
 
KindaSortaAthlete's Avatar
 
Join Date: Mar 2013
Posts: 176

S/C/G: 178/142/135

Height: 5'4"

Default

Quote:
Originally Posted by CherryPie99 View Post
I work with felons and our term for that look is "prison muscles"!

Jen

Hahaha... that's creepy!
__________________


Do not let perfection stand in the way of progress.
KindaSortaAthlete is offline   Reply With Quote
Old 08-19-2013, 03:52 PM   #8
Senior Member
 
pnkrckpixikat's Avatar
 
Join Date: Sep 2010
Location: DFW Metroplex
Posts: 1,668

S/C/G: 295/see ticker/150

Height: 5'9

Default

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/
__________________


Last edited by pnkrckpixikat : 08-19-2013 at 03:54 PM.
pnkrckpixikat is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 11:54 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2