How do I get a body like this?
Discuss health issues related to fitness, exercise, sport etc. and other relevant topics.
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How do I get a body like this?
I'm currently around 5", weigh around 54kg and am in OK shape but not great. I eat fairly healthily (but quite a lot for someone my height), look fairly curvy in the mirror and have a BFP of around 22%.Last edited by Ezekiella; 26-05-2012 at 11:31. -
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Re: How do I get a body like this?Generally everyone has different frames, though you could work for something similar as you say. Unfortunately I can't give you any specific advice without actually seeing a photo of you, and I don't think anyone else could. Other than general things like diet...
Running is great and you should carry on with that, you don't need to be lifting anything heavy (low weight/high rep).
It isn't always a case of cutting down your diet, but rather changing what you're eating.
Hope that's some help!
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Re: How do I get a body like this?So heavy lifting isn't necessary for losing fat while still staying toned?(Original post by Authoritar)
Generally everyone has different frames, though you could work for something similar as you say. Unfortunately I can't give you any specific advice without actually seeing a photo of you, and I don't think anyone else could. Other than general things like diet...
Running is great and you should carry on with that, you don't need to be lifting anything heavy (low weight/high rep).
It isn't always a case of cutting down your diet, but rather changing what you're eating.
Hope that's some help!
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Re: How do I get a body like this?Bad advice concerning weight training.(Original post by Authoritar)
Generally everyone has different frames, though you could work for something similar as you say. Unfortunately I can't give you any specific advice without actually seeing a photo of you, and I don't think anyone else could. Other than general things like diet...
Running is great and you should carry on with that, you don't need to be lifting anything heavy (low weight/high rep).
It isn't always a case of cutting down your diet, but rather changing what you're eating.
Hope that's some help!
Lifting heavy is an under-looked component of weight loss. The more muscle you have the more calories you burn and you need to lift heavy to gain muscle. High rep/low weight is a debunked toning myth and only improves your muscular endurance which is useless if your goal is aesthetics. -
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Re: How do I get a body like this?You are completely right - however the girls in the pictures posted don't exactly have much muscle. So surely if someone wanted to look like them, they want to burn calories without building much muscle? High rep/low weight would burn calories without adding bulk?(Original post by EonBlueApocalypse)
Bad advice concerning weight training.
Lifting heavy is an under-looked component of weight loss. The more muscle you have the more calories you burn and you need to lift heavy to gain muscle. High rep/low weight is a debunked toning myth and only improves your muscular endurance which is useless if your goal is aesthetics.
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Re: How do I get a body like this?Thanks - so if I gain a lot of muscle through heavy lifting but also lose fat quickly it won't look weird? It's the losing fat I'm having trouble with...(Original post by EonBlueApocalypse)
Bad advice concerning weight training.
Lifting heavy is an under-looked component of weight loss. The more muscle you have the more calories you burn and you need to lift heavy to gain muscle. High rep/low weight is a debunked toning myth and only improves your muscular endurance which is useless if your goal is aesthetics. -
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Re: How do I get a body like this?You won't gain 'a lot' of muscle through heavy lifting.(Original post by Ezekiella)
Thanks - so if I gain a lot of muscle through heavy lifting but also lose fat quickly it won't look weird? It's the losing fat I'm having trouble with...
You are a girl. It doesn't work like that. -
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Re: How do I get a body like this?Can I just continue lifting heavily, doing cardio on the days I don't and cut my diet in order to get that kind of figure, then? I'm not planning to eat much besides the basics (3 small meals a day, enough fruit and veg etc)... is it still worth lifting, though? (I read you can't bulk and cut at the same time so I might hardly gain anything come to think of it)(Original post by Old School)
You won't gain 'a lot' of muscle through heavy lifting.
You are a girl. It doesn't work like that. -
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Re: How do I get a body like this?Yes.(Original post by Ezekiella)
Can I just continue lifting heavily, doing cardio on the days I don't and cut my diet in order to get that kind of figure, then? I'm not planning to eat much besides the basics (3 small meals a day, enough fruit and veg etc)... is it still worth lifting, though? (I read you can't bulk and cut at the same time so I might hardly gain anything come to think of it)
Whether you gain or lose weight is a product of your diet. You probably won't gain but you will maintain. This is key to looking good. -
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Re: How do I get a body like this?lol they all look different. are you asking how to get big boobs, thin legs and a nice face instead?(Original post by Ezekiella)
I'm currently around 5", weigh around 54kg and am in OK shape but not great. I eat fairly healthily (but quite a lot for someone my height), look fairly curvy in the mirror and have a BFP of around 22%. -
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Re: How do I get a body like this?To lose fat:
Calculate your BMR then create a calorie deficit by taking away 300-500 from the number. This is the number of calories you should be eating to lose fat. Don't go below 1200. Your diet is the prime factor in instigating the fat loss process. Eat mostly protein and fiber; cut out all refined carbs and sugars and replace the refined carbs with wholegrains. Stay away from fizzy drinks and fruit juices. Alternate between strength and cardio workouts everyday/every other day. Exercise isn't as important as diet, but it still is important. And read the stickies.
To sculpt the body:
Tiffany Rothe's workouts. I tried them a while ago but didn't stick to them long enough to see results (I switched over to C25K) but people have reported seeing results after doing the workouts for a month or two. -
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Re: How do I get a body like this?Low-cal, low-fat diet. Probably looking at about 1200 cal per day and no snacking really, especially not sugary or fatty treats.(Original post by Ezekiella)
I'm currently around 5", weigh around 54kg and am in OK shape but not great. I eat fairly healthily (but quite a lot for someone my height), look fairly curvy in the mirror and have a BFP of around 22%.
Also, about 1 hour cardio per day (running, cycling, cross trainer) and toning for half an hour every two days (weights etc) -
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Except in some cases... Some girls do bulk up very quickly through lifting heavy weights.(Original post by Old School)
You won't gain 'a lot' of muscle through heavy lifting.
You are a girl. It doesn't work like that.
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And if you're doing that amount of exercise you should be eating more than 1200 calories/day - that's like the minimum for a sedentary 20 something person. Try more like 1500-1700, I'd say, otherwise you'll probably be very tired and find it more difficult to stay eating the way you want to. (I'm 5'2 and I find if I eat that little while exercising, after a few days of being absolutely knackered I go crazy and eat everything in sight hehe)(Original post by heyAmy)
Low-cal, low-fat diet. Probably looking at about 1200 cal per day and no snacking really, especially not sugary or fatty treats.
Also, about 1 hour cardio per day (running, cycling, cross trainer) and toning for half an hour every two days (weights etc)Last edited by -chiquitita; 26-05-2012 at 13:20. -
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Re: How do I get a body like this?NO. I don't think you understand what BMR is. You introduce a cal deficit to your TEE, not your BMR. Read this:(Original post by Vixen47)
To lose fat:
Calculate your BMR then create a calorie deficit by taking away 300-500 from the number.
http://forum.bodybuilding.com/showth...hp?t=121703981
So if you're working out 3-5 times a week you need to multiply your BMR by 1.5 to get the total amount of calories you need to maintain your weight. Then, you substract 10-20% from that number to find the cals you should be eating to lose weight.
For example, my BMR is 1700 but my TEE is 2550 (1700 x 1.5) so by eating 2000-2100 calories I get about a 500 daily cal deficit. If I were to take away 300-500 from my BMR like you suggest (ie eat 1200-1400 cals per day) I would be underfed and lose a lot of muscle mass...
