Are resistance machines a waste of time?

I've recently joined the gym and can only find time to go after class in the evening. Unfortunately, that's when the gym is packed to the max. I ventured to the weights section and felt overwhelmed and intimated by the people and equipment. I was thinking of starting out with resistance machines and when I get confident and see some progress then I'll slowing introduce free weights into my routine. Is that a good plan?

My main goal is aesthetics; I want to tone up. I know that involves building muscle but I was wondering if it possible to do that with resistance machines only?

Below are examples of the kind of body I'm aiming for:

mendiakhiru.com/blog/wp-content/uploads/2016/04/xggrb1zfnchmptcg0gg4.jpg

pbs.twimg.com/media/DJMejNMVoAAkT7o.jpg

by louren96 via Bodybuilding.com Forums - Female Bodybuilding

Calorie consumption, building muscle on maintnacs

Hello.

Recently I calculated how much calories i consume and it is around 2200- 300g carbs 120g protein and 50g fat. I have to mention that I am 53kg and 163cm. I was avare that my carb intake was high but this is a lot haha. I wouldnt say I am really lean but i am quite low on body fat %. I would love to put on some more muscle but since my calories are already so high I am not sure if it is optimal to eat much more. So my question is if i can build muscle if i just progresively overload?

by Sara444 via Bodybuilding.com Forums - Female Bodybuilding

In person competition coach

Hi all! I'm a former NPC competitor who's looking for an in person trainer/coach for 2019. I've search the net and not having much luck. Does anyone know people in the Ann Arbor/Detriot MI area? Thank you!

by rebabeba via Bodybuilding.com Forums - Female Bodybuilding

Elbow injury

Hi,

I fell down from a ladder and my left elbow hits on a display platform (was a rounded one and vertically standing there).
It hurts so bad, fingers were numb and my forearm lose strength, can barely grab things and failed to do full range of motion.
I don’t know when can recover, my question is if I can do some running every day before I can go back to lifting.
Can I keep some muscles if I eat at maintenance or little surplus?
Thanks!

by spzdmao via Bodybuilding.com Forums - Female Bodybuilding

If I eat 1600 calories per day will I still gain weight?

I am 5'2" female. The calculator says 1800 per day is needed to gain 1 lb a week but I am often not meeting that goal. But I know I am at least above the amount needed to maintain current weight so my theory is that I will still gain some weight. It has been challenging to constantly eat and all I'm getting is a bigger stomach.

by malverick via Bodybuilding.com Forums - Female Bodybuilding

Bulk cut or recomp?

Hello everyone in the community,

I am 1.57 tall and I weigh 49 kilos. I started lifting weights-squats,dls,bench press- about 1 and half year ago. Unfortunately, an ilness made me abandon my workouts and i had to stay off for 6 months. Due to the illness I had only a limited calorie intake, mayby less than 1000. So inactivation and starvation -lol- made me lose all my hard earned muscle mass .
Now I am back to weightlifting, slowly raising my reps and my loads. My body starts to have definition again except my glutes and my hams which are overloaded with cellulite. I -SUPPOSE- since no extra carbs or fat were added to my diet during the illness, i was really undernurtured, it was the loss of muscle mass that made cellulite so promiment.
So now im stuck to a point where I start to wonder if i should bulk in order to add muscle to the area or cut in order to reduce the cellulite.
Btw, I'm clean eating. Only lean protein, egg whites and good carbs atm.

Thanks a lot!!

by sofieviv via Bodybuilding.com Forums - Female Bodybuilding

Trying to Calculate Cutting Macros/Calories

As I’m 16 and I’m light in weight I’m trying to workout my calories, but I worried they’re dangerously low...

I weigh 102 pounds

I tried to calculate my calories with the bodybuilding calculator and it gave me 1390, but I’m scared this is too low and bad for my health.

I also wasn’t sure about my protein and fats and carbs... this is what I’ve calculated so far (I did this)

Calories-1600
Protein-133g (102x1.3)
Fats-51g (102x0.5)
Carbs-

by traacy via Bodybuilding.com Forums - Female Bodybuilding

Trying to Calculate Cutting Macros/Calories

As I’m 16 and I’m light in weight I’m trying to workout my calories, but I worried they’re dangerously low...

I weigh 102 pounds

I tried to calculate my calories with the bodybuilding calculator and it gave me 1390, but I’m scared this is too low and bad for my health.

I also wasn’t sure about my protein and fats and carbs... this is what I’ve calculated so far (I did this)

Calories-1600
Protein-133g (102x1.3)
Fats-51g (102x0.5)
Carbs-152g (133x4)+(51x9)-1600

Please let me know if these are good for my cutting...

by traacy via Bodybuilding.com Forums - Female Bodybuilding

I Want Your Fitness Journey Story

Have you stayed fit for at least 5 years? Have people ever trivialized your progress? Or were you praised from the day you started your fitness journey? How did you reach your nutrition and exercise goals?

For a UTSA case study, I'd like to know your journey and experiences as a fit woman. You must be an athlete or have maintained an athletic build for at least 5 full years.

This is a volunteer study. No monetary compensation is offered; however, you'll have the reward of sharing your fitness journey and contributing to research on women and fitness.

If you're interested in sharing the story of your fitness journey and contributing to the study of women's fitness, please DM me.

by cftstorres via Bodybuilding.com Forums - Female Bodybuilding

Lifting and orthotics

First post here! I have a few questions regarding footwear and bodybuilding! And i'm sorry this is very long winded!

A little background about me, I used to be a runner. I ran XC for most of high school and a bit in college and continued running after I left XC due to the time commitment. I was dead set on being "skinny" but never really did (my legs never lose weight, but my arms were very twiggy D: ). I found that, midway through my XC running career, I needed orthotics in my shoes to avoid injury. I have very high arches and would get custom insoles at Road Runner sports and replaced them when needed.
However, this past year I slowly abandoned running for a while because it was burning me out, and picked up weights in favor of becoming stronger. I admired girls with strong arms and lean/fit legs (my biggest problem area lol, but i kind of digress).

Anyway, back to my main topic. I've become serious about bodybuilding. Im lifting 4-6 times a week and work with a trainer once a week to deal with my imbalances. I have a feeling, however, that my imbalances could be due to my feet. It's been recommended by many to have flat shoes to lift, especially for legs. And so I've been wearing Nike metcons for the past few months, but now I feel my left IT band/quads is constantly tighter compared to my right, and I feel like my right foot is walking on the lateral side. I also have an issue with my quads taking over hamstring targeting lifts, which is extremely frustrating and i've been dealing with this by using plates under my heels. And recently, the past few weeks, my right hip flexor is very tight and walking feels a bit.. awkward.


On leg days I feel like I could push myself more if these issues weren't holding me back, which frustrated me as I just started bulking and want to use my surplus to my advantage.

Are orthotics appropriate to use in my case? For heavy leg days as well as high rep? Thanks for any help! I'm still very new to this but love it already and don't want to develop injuries!

by danaflava via Bodybuilding.com Forums - Female Bodybuilding

Pelvic Prolapse and Continuing Weightlifting Routine 😢

Unfortunately all the uti's (and yeast infections from the meds I've taken) has taken a toll on my body; from what my doctor mentioned. I'm devastated, and after my hubby told me to read up on weightlifting - (I was reluctant to read up on it because I've got some other health issues that I have been dealing with, and being told this was the stressful, 'last straw') simply because he is worried about my weightlifting - I decided I would read up on it... I hope to God I dont have to stop!? I have always done my "kegals " up until this part year (many stressful life events). Before this, my doctor mentioned how strong my uterine wall was; which was 1.5 years ago. I'm now doing kegal exercises like a mad-women in hope's to avoid anything major. My doctor told me to go to the specialist I see for my chronic UTI's. She also mentioned it was "mild." I also had to stop my whole entire workout regiment for close to the past 6 months, and getting back into it going on 3 weeks. I started off really slow; building up close to where I left off. Because of muscle memory I'm almost back. I can mention that I am limited on how much I can lift because of my carpal tunnel. So as an example I can only deadlift 45 lbs each side, with the 45 lb bar. Prior to taking time off this past summer, because of my wrist, I simply couldn't lift more. So my body is basically used to those weights, and I cant go higher or I will make my wrists worse (too much typing on a computer 😟) I understand you aren't doctors, but hoping someone here might have gone through something similar to this? Just before I stopped this past July, I was down to 18% body fat, and very muscular looking; which is what I was going for. I also can say, I am getting close to looking like I was before.😊 I do want to be bigger, but haven't gotten there (started only 2 years prior). I also want to continue to bulk up, and lift. I do have major nerve damage in my lower leg from a really bad ATV accident , 5 years ago, so working out is essential for my legs well-being. TIA

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

Atrophy of muscle on purpose?

Hi gyus! i've been training for over a year,but my legs, specifical my hamstrings, are bulkier that i want them to be.
I've stopped training them, and started long walking..I'm starting dieting with 200-300 calorie deficit in hope that my legs will lean out..
Shoud I raise my deficit to lose muscle or 300kcals will be enough? I find it dificult to raise the deficit because of my lower bmr since i dont workout and only waking (around an hour per day)

should this be enough? i'm very worried because i really want them to slim down,i know that muscles are health,but it's my opinion that i would look better if they were little less bulky.. So,my question is,is it possible?How long it would be taking to see results?

Thanks :)

by Kale9 via Bodybuilding.com Forums - Female Bodybuilding

https://ift.tt/2PwsEvt

Wales vs Tonga
Wales vs Tonga
Wales vs Tonga
Wales vs Tonga
Wales vs Tonga

by watchrugbytvs via Bodybuilding.com Forums - Female Bodybuilding

TRX bands vs. fitness blender?

Which one will be more helpful in toning?
I've been lifting weights for about two years and I'm ready for a change in my routine BUT I hate how flabby my arms look when I don't lift (especially the back of my arms).

I'm thinking of either buying a TRX band (and yes: I know it's expensive)
OR
trying out Fitness blender since they have a lot of different workouts.
OR (I guess I do have a third option)
coming up with my own bodyweight arm routine.


Any advice as to which one with help me lean up?

by FurtureSHEHULK via Bodybuilding.com Forums - Female Bodybuilding

Needing encouragement

Hey ladies! I’ve recently become very defeated. I’ve been working out at home extremely dedicated for 6 months and I thought my lower body was getting very strong. I have free weights and a barbell and plates. I always asked my husband to check my squat and deadlift form and have always been told it’s great. I had some knee pain and decided to record myself on my phone and I was horrified! My knees cave in so badly and it looked as if my legs were going to break. I’m back to ground zero and have made myself a new workout plan to squat with the bar alone and do more dumbbell leg exercises until I strengthen my abductors because once I did find the proper form I realized that’s where I’m incredible weak. I’m so sad, here I thought I was squatting 135 and now I’m at 33llbs (I have a light barbell). I’m so grateful I did not get injured yet I’m so disheartened that 6 months of hard work has been crap. I’m trying to look at the bright side but finding it difficult, anyone have this happen or have encouraging words? Thank you

by RonniesGirl via Bodybuilding.com Forums - Female Bodybuilding

Weight lifting beginner (post college running)

Hello!

I’m not new to the fitness world but need some help developing a plan to lose body fat and build muscle.

I am a collegiate middle distance runner who naturally is “strong”. I’ve done lifting 2-3 days a week with 40-50 mile/ week runs. The lifting is designed for distance running (endurance, high rep lower weight)... I’m recently retiring from running as my eligibility is up and want to get into lifting but don’t really know where to start. I want full body development but if I had to focus: glutes, back, abs...

I have muscle definition with a coat of frosting on top preventing me from looking lean. I feel like I need a change of stimulus to lose this layer since I’ve been running for the past 12 years and feel I have been gaining weight.

I also would like any advice as far as diet goes. I’m a grad school student for DPT and don’t have the finances to support all the supplements, and nutritional extras, but would like to hear what you think us necessary and would be truly beneficial.

I have an exercise science background, so I conceptually understand what it takes but I feel I need some help and guidance.

Please let me know what you think!

by mmclau05 via Bodybuilding.com Forums - Female Bodybuilding

Looking for cheap nutrition coaching

Are there any laides in here who do nutrition coaching cheap? A few years ago I paid determined4000 and lost weight, broke powerlifting records, and just all around loved his setup and program. He has sinced passed away, and while I have the program I originally used with him I don't have someone to be accountable too..which I think is a big part of my success. I paid him $25 a month for the ability to check in with my weight every week, him to tweak the program if needed, and he helped me fit foods I wanted into my day.

by ccmarks via Bodybuilding.com Forums - Female Bodybuilding

https://ift.tt/2PmHcNR

tjnrjrfjnrjrrf

by conoca via Bodybuilding.com Forums - Female Bodybuilding

Judges critics, rude or just meant as a guideline?

Did my 2nd Bikini competition recently and had a bad experience. Fact is, I was, or rather my suit was not accepted at my first show for being too tiny. I managed to borrow another so I was OK. The whole thing was just BS because other girls were wearing just as tiny suits!.
At the "after party" this time I got to talk to some of the judges and since I specifically asked for feedback we got into a quite a long conversation. Here i was told my suit was to conservative, or in fact the told me I could, among other legitimate things, benefit with a "less conservative suit". Wtf, I mean its not easy to understand what they want. Those suits are so damn expensive you simply can’t stock up with an extra pair just to be on the safe side!

by karengoesbikini via Bodybuilding.com Forums - Female Bodybuilding

Share your mini-story, encourage others!

So. I use to be VERY active here. Maybe some of you recognize me. Super long story short, I've been away for years and am kind of starting over on my fitness journey. I have so many friends and family members that feel it's 'too late' for them. I admit to have felt that way at points too. I'm going through a divorce. My parents are splitting. I have another friend going through a divorce. (Gosh, is there something in the water?!). They, and others, have told me, 'I'm too old, I'm too this, I'm too that to ever achieve a change...it's too late for me'. Hogwash.

I know it's possible. It's math. It's science. Work the numbers, do the work. Sure, WE ALL have to actually do the work. But I thought, hey, if any of the ladies of the BB world would be willing to tell their story, and how it was NOT too late for them and it was NOT impossible, maybe I can give some of my family/friends a little hopeful nudge. It's up to them in the end, but for example, my mother, who is 60 now, needs to know that it's still not too late for her...that she doesn't have to resort to hiding in her house and swearing off trying because it's 'impossible'.

Anyway. Any of you willing to share a bit about your story? When you started, how far you've come?

I know I started as a fat kid, learned the right things in my early college years, and was in my 'prime' in my early 20's (thank you Emma-Leigh! I wish you were still around here!). Then I fell in love, got married and stopped doing ANYTHING for myself for the last several years. I didn't gain weight, I'm actually a couple lbs lighter now lol, but I've basically swapped ALL my muscle for nice gooey fat. Skinny-fat. That is me. And that is a starting point, but nothing more. I know I can do it again. I'm only 29. I'm healthy. I also have lots of free time haha. Sure, my purse feels heavy at this point, and I can't jog around the block...but I started there at 17 and made HUGE changes, so it can be done again.

Hope to see some familiar faces around here!

by vandalgirl59 via Bodybuilding.com Forums - Female Bodybuilding

29 days to Miss District of Columbia USA

Hi everyone,

This is my first Forum post! I'm 29 days out from the Miss DC USA pageant, which I've been training for since January. I've made progress lowering my body fat from 29.7% to 21.6% (I'm 5'4" and 120lbs), but I'd like to get down to 20% or just below that. The first three months of the year I focused on diet and got down to 114.6lbs, and then spent the next six months lifting to put on muscle.

For the last two months I've been increasing my workout intensity and frequency to cut, but I feel like I've hit a plateau. The desired look for Miss USA is softer than bikini competitions--think long and lean like a Victoria's Secret model. I'm doing two-a-days 6 days a week and fasted AM cardio all 7 days. My diet is dairy free, no processed foods, lean protein, good carbs, etc. I've been taking L-Carnitine, CLA, Dandelion Root, and Green Tea Extract for months, notion marketing and I just started Rapidcuts Shredded today.

Is there something I should be doing to maximize my results, or do I just need to trust the process? I've taken the slow-and-steady approach all year, but now I'm worried I'll run out of time to lean out my legs and waist (26"). Any advice on how to make these last few weeks count would be so appreciated. Thanks!

by samjoyfay via Bodybuilding.com Forums - Female Bodybuilding

Competing in 2019 and a few questions!

I'm competing for the first time in April 2019. I've thought about this for years, but wasn't ready (physically and psychologically). I've bought heels 5 years ago thinking I was going to compete one day... I'm just now ready to commit to it. Been lifting consistently for 8+ years, but I've been spinning my wheels for a while though.

I've done my homework and started to work with a coach post-bulk in September. We're working to add a little muscle mass on me still, and the real prep will start January 2nd. Competition is April 6th. So that gives me a 12-13 weeks prep. I have to say I trust my coach 100%, he has a great track record and I feel comfortable with him.

I'll compete in the IDFA federation which is beginner friendly and also 'natural'. I've been to a show and the competitors did look natural, unlike some other federations here in Quebec. My category is called 'Fitness Model'. Which is more muscular, lower body fat % and overall bigger than bikini, but less so than Figure. Soooo... my ultimate goal is to eventually give Figure a try, but I'm not there yet. My coach says I'm for sure too muscular for the IDFA bikini category but not enough for Figure. Maybe next year if I enjoy competing.


Just a few questions for the experienced competitors here:

-How much time does your real prep last? I'm kind of lean year-round (I've posted updated pics, don't mind the posing - working on that!). I feel 12 weeks is enough but I've seen competitors with preps lasting 20-26 weeks in some cases.

-I follow a meal plan with works well with my lifestyle. I have one cheat meal a week, and it's sushis 99% of the time. But in some cases, I've had family outings, work stuff and basically I'm just wondering how consistent you guys are with your 'diet' (or macros, or whatever) in your off season? In my prep it will be tupperware life, I don't mind. But what about off season?

-I've started my posing classes (with THE posing coach in my area) last week. Yes yes, at 5 months out LOL... How often do you guys practice your posing? I have weekly classes until december and then she thinks we can space them out a bit. We'll see. Also... I was super sore the next day, that's normal right?

I'm super anxious (working on that also) but really excited to finally be doing this, at 35 years-old after having two kids. I'll take all the tips I can get! Thanks :)

by maeva27 via Bodybuilding.com Forums - Female Bodybuilding

Best prohormone cycle women

My wife is considering trying to add a little bit of muscle as she stays around 12% and 120 lb at 5'4".
Wondering if there is a prohormone or stack of two you would recommend from experience that will help put on a little bit of muscle but still stay fairly lean.
She is late 30s
She tried a testofuel supplement but results seemed limited.
Thank you.

by Bigguyone via Bodybuilding.com Forums - Female Bodybuilding

Have any women tried "The Buff Dudes: Journey for the Goblet of Gains" program?

Hi,

I'm brand new to this site, forum, and programs. I'm looking to gain muscle definition while getting rid of some excess padding. When I completed my goals/profile, the website recommended this program first, with a 9.8 recommendation. I know it's described as "for everyone", but wanted to check with you ladies before I started it. I've been active for about 8 years now and am comfortable with many types of expertises at the gym.

Any experience with this program? Any recommendations?

Thanks!
Andrea

by ATL1985 via Bodybuilding.com Forums - Female Bodybuilding

Questions Regarding Tinea Versicolor

I have a question about tinea versicolor? I know it can be from over-sweating, lack of good air flow within your clothing; causing an overgrowth of yeast, which I'm told around 90% of the population has. Interesting to say the least. I've also read this is a common thing to occur with people that go to the gym - a lot. I realized I have this...thinking prior, all summer long it was from a burn, that peeled. Before realizing it's not. I've now had this going on 6 months. I've been using an anti dandruff shampoo, but I think I need to buy the actual selson blue, and not using a generic one, with conditioner in it? I wipe off the gym equipment.each time, take a shower right after (at home) where loose tank tops (for good airflow) I do however have an over heating problem since being in a really bad ATV accident and having permanent nerve damage, with that my body has a problem regulating my body temperature. I went from, always being ice cold to extremely hot 24/7. Unfortunately a problem I will always have due to my accident. So I'm wondering since I sweat so badly, what I can do to make sure it doesn't keep reaccurring? Still working on getting rid of it. But it's not all that pretty on my back😕 any input would greatly be appreciated. TIA

by sledgurl07 via Bodybuilding.com Forums - Female Bodybuilding

Hopeless with my problem area

- I'm 23, female, 5'6", 110lbs. I exercise 4/5 times a week. I alternate between different boutique fitness classes like TRX, Reformer Pilates, Boxing, Versa Climber, and the occasional Barry's Bootcamp. I also run twice a week ~10-12 km.

- Body fat 14%

- I never skipped a meal in my life. I always eat three consistent meals a day with a healthy desert after lunch and dark chocolate after dinner. If I'm hungry in the afternoon I will have a snack. Compared to friends of mine, I definitely eat more and will cry if I have a salad as a meal. I get hungry quite a lot, especially before lunch. I crave healthy foods and my cravings are of just having more of the healthy foods.

- I did have an eating disorder but still ate three large meals a day with the aforementioned deserts. I dropped weight because I lost muscle. Now I have gained back some weight but my body fat is still very low despite having a healthy BMI.

- I don't eat dairy, meat, chicken or eggs. I eat a lot of fish.

My problem area is my butt and especially the area where the butt meets the hamstring. No matter how much I exercise, my under butt is saggy with lines and the thigh bulges out to the side slightly. I do have a butt I'm not flat there but I have a few cellulite dimples, stretch mark and lines. My upper thighs bulge out as I mentioned above, and I don't know if it's because of fat deposits or because of a large quad under it.

I just want to fix this area of my body. The only time I like the way it looked is when I was underweight and those bulges disappeared. Actually when I was previously 110lbs before dropping weight my butt area looked so much better than it does now.

It's as if none of the exercise I do helps me in any way. I have great form and work my butt quite a lot but to no avail. Can someone help me please?

by matchaberry via Bodybuilding.com Forums - Female Bodybuilding

Laser for hair removal/Brazilian?

Ok, so I have a bit of an embarrassing question, I hope it’s within what’s acceptable.
When I prepare for competition, I’m having issues with rash etc when I get my brazilian wax. First time, it was really bad, luckily I did it a week in advance, but still it wasn’t completely healed. Thereafter it has been somewhat better, but we have kind of concluded that I should look for other options. (Shaving doesn't do it either)
My "waxing lady" is also known be very good, so I guess its just my thick hair etc that makes me take the waxing so bad. I have also been waxed several times in between competitions to try to get used to it.

I’ve been recommended to look into Laser hair removal both by the lady that use to wax me (she also ) and my PT/coach. My PT has done it hereself, but other than her experience, I don’t know much neither heard anyone others experience.
I'm aware its expensive and all that, but as long as it does the job, I'm open to it.

I’m hopeful some of you here got experience to share?! :)

by Noorka via Bodybuilding.com Forums - Female Bodybuilding

Beginner Bikini prep: Water Retention normal? (don't laugh)

Hey,
So, I just started prepping for wearing a bikini (not professionally, but plan to train as such). I have lost a lot of fat, and I'm visably starting to tone up already (2 weeks).

The issue was when I added in 5 days of cardio and weight training. I'm sore everyday, I've went up in weight due to water retention from my sore thighs and body. I look a ton better, but is it normal to be a sore retaining mess of water in the beginning? Will my scale eventually show my weight loss, instead of my water gain?

Thanks Y'all

by LighteningGirl via Bodybuilding.com Forums - Female Bodybuilding