caloriecountingme... that's amazing! You go girl! how long have you been lifting? How many reps on your 165lb? Do you know how much muscle you have gained? 

Spirochete, I believe it's www.oxygenmag.com, this magazine is geared exclusively to woman who want to eat clean foods, do hard weights, cardio... you name it. Muscle & Fitness is also a good read, but it's mostly geared to men. I like it because I can change my workout every week; and that is key to building muscle, you need to keep your body guessing the same goes for food, if you're eating the same thing with no results then it's time to shift things around. My trainer recommended I eat my carbs before 3pm, after that just eat proteins and veggies... talk about shifting a diet. So far so good, I've been losing some weight steadily, I just lost an inch in the past three weeks. 

Good luck to all ya' ladies! 

Original Post by caloriecountingme:

after much thought, i've come to the conclusion that lifting heavy weights will make you gain a lot of muscle unless you're eating maintenance calories or less (on a "diet").  i came to this site w/the intention to eat less and lose weight.  unfortunately for my figure, i think what's happening is that since i'm not such an angel about my portions, i've put on too much muscle.

i think women who lift heavy and stay lean are women who are better about their food intake.  i can't decide what i would advise someone who, like me, tends to eat too much; maybe i'd tell them that unless they want to build serious muscle, they should focus on improving their diet?

I am this way too.  I tend to eat too much and then gain weight but it must either be distributed better or muscle or combination there of because I wear smaller size clothing since starting with the heavier weights.  I too need to get back to healthy eating and calorie control to lose the fat that is covering what must be some pretty good muscles LOL

i love this thread. too tired to get into detail (heh, reading it tapped me out) but i really think the bulk thing has a lot to do with genetics - even more than food.

every time a human in my local gym touches a 5lb weight an angel loses it's wings, i swear. it is so sad to see people still doing "10 pound pull downs" (that gave me a giggle) when they are surrounded by excellent equipment and knowledgeable people. i loathe the smug looks i get from skinny minnies at the gym while they treadmill away at a cellphone-conversation-pace while i (obviously a fatty fat fat) slug it out with the metal.

grr. they were born that way, and i this way. no amount of maybelline will change that. my BONES will never be a size 5 ... so ya... whatever. at least i can change a tire or carry my own groceries :)

i think this is now a rant! sorry guys ~ i do wish i could workout with a guy though. not only because i would love to have a partner who knows a thing or two but i would love a spotter that could lift my weight easily! it's only safe i guess, right? i will likely be looking at getting a PT this summer, but not a girl... (edit - not a girly-girl anyway)

yay to those who can squat and lift their bodyweight+!!!

like a lot of scardy-girls out there i probably could but have no physical help in the gym.... but at least i was instilled since birth with an understanding of how and why lifting heavy works!

p.s. i can now curl 25 pounds x10 on a good day! squatting 80+

<3

i used to bike a lot and not eat that much.  people told me constantly that i was built like a runner.  at the gym, the trainers said i'd have so much trouble putting on muscle, bec i was obviously a "long and lean" body type.

what a joke.  i started eating more, and i'm much "thicker" now.  i used to look like kate hudson, and now i look like laila ali.  for me, it's the food that's made the difference in how my body's shaped.

Hey, I didn't even know there was such a thing a the pink dumbell theory! Wat rock have I been under, I wonder? Well, anyway, I DO know what you mean..the gym I go to however, is mainly comprised of jocks (or male brick s- houses, as my friends and I used to call them, fondly)..and an assortment of various and sundry others and not a lot of "pinkies"..like one person said, if I wanted to try and dispel that myth that indeed some women are still under, I would say, um, are you trying to build some strength and muscle while still looking feminine or just trying to tone?? Then when I know a person's goal, and hear the tone of the reply I can go from there (or not)..some very good and sensible answers in this forum..some people didn't however 'get' right away that  a): you are a guy, and b):said pinkie was using bad form to begin with and you had heard conversation to the effect that they were pink dumbellettes, but anyway it all got straightened out..so we all feel better now right?

Hey, I didn't even know there was such a thing a the pink dumbell theory! Wat rock have I been under, I wonder? Well, anyway, I DO know what you mean..the gym I go to however, is mainly comprised of jocks (or male brick s- houses, as my friends and I used to call them, fondly)..and an assortment of various and sundry others and not a lot of "pinkies"..like one person said, if I wanted to try and dispel that myth that indeed some women are still under, I would say, um, are you trying to build some strength and muscle while still looking feminine or just trying to tone?? Then when I know a person's goal, and hear the tone of the reply I can go from there (or not)..some very good and sensible answers in this forum..some people didn't however 'get' right away that  a): you are a guy, and b):said pinkie was using bad form to begin with and you had heard conversation to the effect that they were pink dumbellettes, but anyway it all got straightened out..so we all feel better now right?

Original Post by dollface101:

 Then when I know a person's goal, and hear the tone of the reply I can go from there (or not)..some very good and sensible answers in this forum..some people didn't however 'get' right away that  a): you are a guy, and b):said pinkie was using bad form to begin with and you had heard conversation to the effect that they were pink dumbellettes, but anyway it all got straightened out..so we all feel better now right?

 If you are referring to me in a) you are a guy -- oops I'm female and an old lady (48) at that LOL

oops sorry 'old lady'..really! But, I've got you beat in the old doll department by a long shot..anyway, this is a way cool forum, and everyone is so articulate and polite (now I sound like my own grandmother, who oddly isn't speaking to me, now THERE is an old lady..96 to be exact, yesterday) Anyway, to all " keep yur stick on the ice" as we say here. (not really, don't know a soul that says that)

Also now that I think of it..what are we doing on a Saturday night talking pink dumbbells! I think I will try and do a few situps and then try and finish A New Earth for a fit 'consciousness".Again, dbackerfan, my abject apologies..on the gender thing

No problem dollface - I know my screen name sort of throws people off after all women aren't suppose to like sports either hehehe. Also welcome to CC

Original Post by dbackerfan:

No problem dollface - I know my screen name sort of throws people off after all women aren't suppose to like sports either hehehe. Also welcome to CC

 People are usually unpleasantly surpised if they look up my name or disgusted if they already had their microbiology class. I'm a little bigger than the traditional spirochete.

Can we discuss those weight classes that last for 60-90 minutes and have you do 50 reps to music? I think some of you are a lot better at explaining why these are not optimal compared to a traditional weight lifting routine. I just get all grrr about it.

It's funny you mention it, spirochete.  I have a friend who has joined a gym and has been doing something called "Body Pump" no, no, "Group Pump" which is, as far as I can tell, along the lines of what you're referring to.  In some ways, it might be a way to initiate someone into at least using weights, but I agree, of course, that the transition needs to happen as soon as possible.  My friend is upset because she's not losing the weight as fast as she'd like and (though I suspect that she's not eating in a sufficient deficit) I told her, "Look, you have to start lifting heavy/heavier weights".  I was quite pleased when she asked to borrow my weightlifting books that I used when I started (Body Sculpting Bible for Women) - I'm trying to stay on her and gently nudge her in the right directions, hopefully the changes in my body will help encourage her to stop with the silly stuff.  I've explained that her body has probably already acclimated to the weights that she's "lifting" and she needs to just stand there and do some iron work because slinging around heavy weights to 80s pop isn't safe for anybody (of course, 80s pop isn't safe anyways, hah).  I'm not sure that she's willing to work hard, but I'm going to stay on her (wish I went to her gym, but the school one is free) - everyone starts out with the 5 pounders, but those need to be left behind a.s.a.p.

I guess I think that it's along the same lines as Curves - I don't think that everyone can or should just jump into exercise and go to town (though this strategy can work) partly because of psychological barriers and people wanting to "ease in" - my mom did Curves for a while (and she's 60 so I have to give her a little break), but now she's joined a real gym and is lifting under the guidance of an excellent PT, partly due to my urging, and she tells me "Yes, this is much different (i.e. better than) Curves, but it still was good for a while, even though it was boring".  So, I guess whatever gets someone moving is beneficial, but hopefully someone can step in and tell them to start pumping.  I think that people assume that they can do these programs/classes and really see results, look like the instructor, etc. and some of them figure out quickly that it's not sufficient. 

Original Post by spirochete:

that last for 60-90 minutes and have you do 50 reps to music? I think some of you are a lot better at explaining why these are not optimal compared to a traditional weight lifting routine. I just get all grrr about it.

 I take some classes at the community college one of them is weight lifting and we do lift weights.  The instructor shows us how to use the equipment then we work a program we put together with the insructors help.  I also take a weight management class which is taught by a personal trainer.  Now I disagree with some of his techniques for example the "pink dumbells" to a point.  He does have us do at least 6lb weights so its better than the 2lbs at least but we do alot of reps and sets.  He also does nutrition and has us use the weight room and use heavy weights over there. 

I also take a "cardio mix" class which is probably what you are referring to - but I love it.  Its 20 - 25 minutes of good hard cardio workout and sometimes we will do 5 minutes of a balls out cardio then do weights for 3 minutes then back to cardio then back to weights sometimes we'll do the cardio then do 10 minutes of weights then 10 min of abs and stretching.    I do it mostly for the cardio aspect of the class its fun the instructor is great and even though the weight routine isn't worth it per se I have usually done weights for 40 minutes in the weight room before the class and I don't want to "overdue" weights so its almost a cool down for me.

dbackerfan,

I can see how that would be a fun cardio class, but as you said it's cardio. It is not weight training. If it gets someone introduced into doing weights and comfortable, that is awesome. If they are doing it in lieu of weights, well that makes me go frowny face.

Well, I'm a fat but fit gal who has the dubious position of getting to help others with their workouts as a volunteer instructor, and I go through this all the time with encouraging women to pick up heavier weights.  One of my oft repeated qutoes is "I know you carry more weight when you drag all those grocery bags up the stairs in one trip, so, you know what, you can pick up 15s or 20s for step ups!"  Etc.   And, yes, there is a tremendous fear of bulking and there is also a desire to disconnect.  Lifting weights is hard... painful -- in a good way -- but when you are forcing yourself to hit those last two reps -- it SUCKS.   Lighter aerobics, running at a comfortable pace, the elliptical, whatever, you can almost escape from yourself.  Pilates, weights -- you are stuck there focusing on the muscles and working your body.  Quality work generally is only going to occur if you make the mind/body connections strong too.  You can't force people to change.  You can be proud of them for where they are at... and go from there.  I find in a group setting, I've been able to encourage individuals in the class to take up heavier weights and when the gals see "one of their own" doing it, and not just the instructor, they think -- heck, I can do that... and gradually they start to try for more poundage.  Peer pressure in a good way!   I started bringing and using 20s and 25s in class (for some things) just to up the ante, so now I've got at least two people using 15s who never went above 10 before.   Good stuff! 

Zoelda -- its more instructors like you that will help women all over the world - Here's to you and the hopes more women instructors will learn from this example!!  There is hope!!!

i'm so happy that i found this thread.  this is my very dilemma.  i  do  own  the  pink  weights (literally).  i was  really  afraid  that i  would  gain  mass  even  though  i've  heard  that  it's  fairly  difficult  for  a  woman to get big.  with the 5lb weights i felt like i could literally do them forever (way too light, i know).  so i've just began with the 10lb weights. i also didn't want to begin a weight program before i reached my goal weight. i figured that i'd get my body fat down and then lift. didn't want to have muscles bulking up arms that were already fairly meaty. i'm looking for definition and good muscle tone. am i going in the right direction?

Original Post by lovelynamazin:

i'm so happy that i found this thread. this is my very dilemma. i do own the pink weights (literally). i was really afraid that i would gain mass even though i've heard that it's fairly difficult for a woman to get big. with the 5lb weights i felt like i could literally do them forever (way too light, i know). so i've just began with the 10lb weights. i also didn't want to begin a weight program before i reached my goal weight. i figured that i'd get my body fat down and then lift. didn't want to have muscles bulking up arms that were already fairly meaty. i'm looking for definition and good muscle tone. am i going in the right direction?

Basically here are the rules of fat loss in order of importance:

1. clean up your diet

2. LIFT HEAVY WEIGHTS

50. (cardio)

Original Post by spirochete:

Original Post by lovelynamazin:

 

i'm so happy that i found this thread. this is my very dilemma. i do own the pink weights (literally). i was really afraid that i would gain mass even though i've heard that it's fairly difficult for a woman to get big. with the 5lb weights i felt like i could literally do them forever (way too light, i know). so i've just began with the 10lb weights. i also didn't want to begin a weight program before i reached my goal weight. i figured that i'd get my body fat down and then lift. didn't want to have muscles bulking up arms that were already fairly meaty. i'm looking for definition and good muscle tone. am i going in the right direction?

Basically here are the rules of fat loss in order of importance:

1. clean up your diet

2. LIFT HEAVY WEIGHTS

50. (cardio)

yep, just what spiro said. good definition and muscle tone comes from having strong muscles and less fat covering them.  i was getting a little bigger for a while, but now i've stopped growing (and i'm definitely not meaty), even though i keep lifting heavier weights.  i'm focusing more on fat loss, but the way i'm doing it is through lifting and doing a little (not a lot) of high intensity interval training (hiit).  keeping the diet clean is the hardest part, but it is essential.  don't try to wait until the bfat is down before lifting - it's the best way to get it down!

My way: tell them to google female powerlifters in the olympics... Most are really not big...

And them ask them if they'd like a bod like that...

Works every time.