Please Scroll Down to See Forums Below Okay I need help turning my body fat percentage into muscle mass. I don't want the body builder figure, but I would like to have tighter and better shown muscles. My problem is that no matter what I do I usually always look the same and stay in the same weight range. What can I do?
Need help Toneing
- Thread starter star21
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alex2678
New member
Bodyfat and muscle are two seperate things. You can't turn bodyfat into muscle. You can lose bodyfat and gain muscle which is exactly what you are looking to do. What are your stats? Age, height, weight?
Hard to give you a crash course on this in one post, but if you stick around and read some bodybuilding basics you'll have a better understanding of how to change your body. Burn more calories than you eat and you'll lose fat. Do NOT starve yourself or your metabolism will slow down making fat loss very difficult. Train with heavy enough weights to get no more than 5-10 reps. (You will NOT look like a bodybuilder. For a female this requires additional hormones. You WILL have a much better looking physique with added weight training.) And eat 6 small meals per day with a protein, carbohydrate and essential fatty acid. That's just a little to get you started. Feel free to post again with more question. I know getting started is the hardest thing.
Hard to give you a crash course on this in one post, but if you stick around and read some bodybuilding basics you'll have a better understanding of how to change your body. Burn more calories than you eat and you'll lose fat. Do NOT starve yourself or your metabolism will slow down making fat loss very difficult. Train with heavy enough weights to get no more than 5-10 reps. (You will NOT look like a bodybuilder. For a female this requires additional hormones. You WILL have a much better looking physique with added weight training.) And eat 6 small meals per day with a protein, carbohydrate and essential fatty acid. That's just a little to get you started. Feel free to post again with more question. I know getting started is the hardest thing.
SgtSlaughter
New member
Check out the Women's Forum
Lot's of GREAT people over there, and very helpful!
Lot's of GREAT people over there, and very helpful!
Thanx! well Right now i weigh between 113-115 (I could go through the different weights in one day), but i have 18% body fat. I would love to get the number down and gain muslce as im toneing. Im not big i just want to be more solid... my inner thigh being my main focus. I have a faint 6 pack but its getting there and my stomache is really all i can see that ever changes. Last summer i got down to 108 not really trying to just working out alot (not really knowing what i was doing), but my abs looked wonderfulll , i just still had a problem with toneing the rest of my body.
SgtSlaughter
New member
If you don't go over and check out the women's forum first... I'd say:
Check out a lifting routine based around compound movements (not bicep curls).
Get your diet in check (quality whole foods, eating every 3 hours or so)
Drink ALOT of water (I drink 2+ gallons a day now...not sure what a female of your weight would aim for).
Check out a lifting routine based around compound movements (not bicep curls).
Get your diet in check (quality whole foods, eating every 3 hours or so)
Drink ALOT of water (I drink 2+ gallons a day now...not sure what a female of your weight would aim for).
sgtslaughter said:
Thanx... I did check out the womens just wanted to see what maybe a guy had to say. I cant get much information from each women having the same question or problem and if they dont they look like a man and thats not really what im aiming for. ( not saying they look bad)
alex2678
New member
How tall are you? 115 pounds is very light for a female. Don't starve yourself whatever you do. I don't like to see anyone get less than 1500 calories a day. And you will never get huge muscles so there's no reason to worry about that. Lift heavy weights to try and build some muscle and diet just enough to lose 1/2 pound of fat per week. This is another case where losing a whole lot of scale weight should be avoided. Good luck.
SgtSlaughter
New member
Actually I dont' think I know of (not that i know them all, just saying) the female "types" that you're talking about are on here... they're all very femine and pretty hawt in my opinionstar21 said:
Check out *Bunnies* Thread over there
... it may take u a few weeks to read the whole thing, but well worth it!Im 5'3". I dont starve myself (i love to eat too much to do that) i just need to look into how much to take in or how little and get on a better workout plan. I was always told not to lift big or anything but i guess i see your point i dont think i will become a swoldier over night and not on my own atleast.
sgtslaughter said:Actually I dont' think I know of (not that i know them all, just saying) the female "types" that you're talking about are on here... they're all very femine and pretty hawt in my opinion
Check out *Bunnies* Thread over there
Okay well im sorry for saying your hawties look like men, but yeah im lookin at her stuff shes great didnt say anyone wasnt but i guess i wont ask for help from guys ... im guessing thats not the right thing to do
Sassy69
New member
star21 said:Okay well im sorry for saying your hawties look like men, but yeah im lookin at her stuff shes great didnt say anyone wasnt but i guess i wont ask for help from guys ... im guessing thats not the right thing to do
Hey girl - I know you did already post on the women's board -the thing is that you are asking to get the whole "fundamentals of diet & training" in one post. It takes more than that & most no one here wants to retype the entire history of it.
On the women's board there are two fantastic stickies that have links to probably every question you have. Most people are goign to refer you to those anyway -- there's some reading that is best done on your own because we get teh same questions every day here.
Couple things tho
-- every female has issues w/ bodyfat in those areas that where estrogen will tend to deposit more bodyfat than in others - we all deal w/ it, its not jut you. You can't spot reduce, so all you can do is keep plugging away at the diet & training and those tough spots eventually come down. Trust me - I battle that stuff all the time for competition -- I"m not a career competitor so every time I get back into comp, I have to deal w/it again. I'm also in my 40s and my bodytype builds muscle easily but also gains fat easily.
- Unless you are using steroids, your body doesnt' produce enough natural testosterone to make you look like a man. So anyone who tells you that you shouldn't lift heavy or whatever because you'll look like a man needs to go away & die. They are full of shit and don't know what they are talkign about. I"ve been lifting since 1981, I don't look like a guy. But what many women don't understand is that how they look depends on two things - bodyfat AND muscle mass. If you have no muscle mass, then you are skinny fat. If you have some bodyfat but also some muscle - the whole thing looks better.
But these are probably the two bigget issues that women have that 1) make them feel like they are "fatter" than they are, that keep them from getting sufficient muscle building exercise and make them feel more helpless than they need to.
You'll find some excellent sample meal plans in the "TOP THREADS" sticky on the women's board to also help you get an idea of a good balanced diet.
Also Daisy_Girl has a fantastic transformation thread on that sticky that lists her diet that she used. Your diet is very close - but I think if you don't have enough carbs or the cals are too low, you will see some weight loss but its goign to stall out because your body isn't getting enough to run on from that diet and then it will slow down its burn rate to match the fuel it is perceiving that it gets to run on. I.e. if its not enough, it thinks its in a partial drought and as a survival mechanism, it willl slow down the rate it burns fuel (your food, bodyfat etc.) to preserve the fuel it does have available (your bodyfat). This leads to the final myth of dieting - You have to EAT to drop bodyfat!
SgtSlaughter
New member
thank you Sassy
I'm a little
today 
I'm a little
today 
