I hit a small goal.

Started working out the end of March and before this I had always dreamt of doing a pull up. Working with my trainer she gave me lots of tip! I was using assisted pull ups... but today I did my first one with just me!! I feel so awesome and that I accomplished a small goal. Big goal for me but small to most of you insanely for people. Sorry for the “me” post but I’m pretty pumped 😁😁😁

by yates007 via Bodybuilding.com Forums - Female Bodybuilding

Depression and Lifting

I'm struggling quite a bit a the moment with depression and my motivation, even the idea of lifting weights leaves me exhausted. I really want to get to a place where i can get up in the morning and go off to the gym to the SL routine but to be honest even getting up is an "exercise" in it's self.

I know i am sleeping too much which for sure is making me feel worse but every morning the alarm goes off and every bone in my body wants to stay in bed, i just have no energy, i'm so exhausted before even getting out of bed. I'm also off work with the depression so having all day and "nothing" to do isn't helpful

I did manage to go to the gym 3 times last week, not at the time i'd like or doing the routine i wanted - but at least i went and i figure sitting on the weight machines is better than nothing ( i know the machines are not a great choice as a routine)

Anyone else been in a similar situation? How did you motivate yourself? To be honest some tips to just get out of bed would be a great start
x

by BerlinByrd via Bodybuilding.com Forums - Female Bodybuilding

Bulk or cut?

I'm thinking bulk, yeah? Doesn't seem like there's much fat left to cut.

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by climbrunlift via Bodybuilding.com Forums - Female Bodybuilding

Fat loss and "hardened" face

Am I just crazy or does enough fat loss actually change the shape of your face? I have gone from a soft, round, feminine baby face to more hard and chiseled features as I've leaned out over the years. My jaw and chin are quite prominent and square looking now, whereas it wasn't as visible before. I haven't had a dramatic change, went from around 25% body fat to 15-18% (This is an accurate estimate, used to be very soft all over and now I can see veins in my arms, chest, shoulders, hips, legs, abdominal definition, etc.)

I thought the only other explanation could be that my masseter muscles have developed more after switching to a high calorie paleo diet that involves far more chewing than I was used to. One other thing I considered is simply age and losing my baby face..started lifting and working out around age 19 and I'm 24 now. Perhaps it's a combination of all of the above. Anyone else had experience with their face changing after transforming their body?

by climbrunlift via Bodybuilding.com Forums - Female Bodybuilding

Advice on a strained pec for women

Hi everyone,

I recently lifted up some heavy tile slabs at work, and I think I have injured my pec muscle. I started having pain on the muscle along my rib cage, which goes slightly under my breast and down my sternum. I was in a fair amount of pain, and I saw a massage therapist, who said it was likely to have been from moving a piece which was too heavy for me. There were some "knots" on my ribcage. She recommended icing it.
Has anyone else had this problem? Wearing a bra seems to press down on the muscle underneath, hurting it.

by GainsForTay via Bodybuilding.com Forums - Female Bodybuilding

Advice on how to motivate/inspire my girl to enjoy working out more?

Been working out with her for 2 months - first month was good (we were going 5 days a week) but now it's dropping down to 2-4 days a week. She finds so many lame excuses to cancel


Is there anything I can do to get her to enjoy it more? She has spectacular genetics - huge butt, legs, calves with a very narrow waist (very wide hips) and she is 5'10. She is a good 7 months in gym from having that instagram 10/10 brazilian body



I'm very encouraging/positive with her. I always tell her she looks great. Is there anything I can do to get her to be more into it? She is 21

by MAngel777 via Bodybuilding.com Forums - Female Bodybuilding

Wanting to compete in 2020 - what should I work on?

Hi y'all - 23F here, been lifting on-and-off for the last four years and pretty damn consistently since November. I trained for a show ages ago and am now a full time personal trainer, and have itching to get back on stage. Hoping to compete in a natural show (I am 100% natural) sometime in Spring/Summer of 2020. Sitting at around 15% bodyfat right now, 5'8" and 130lbs. I know I need to put on some size before I am ready to hit the stage - looking at my physique, what advice would you have? Currently trying to grow my glutes and hams since I'm super quad dominant, and am also trying to grow my shoulders.

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by ninabel via Bodybuilding.com Forums - Female Bodybuilding

Ladies of the female misc, how can I motivate my girl into the workout lifestyle?

My girlfriend has just about the best genetics for a woman you'll ever see - very narrow waist, huge butt, thick legs, thick calves, etc... She is 5'10 also. The problem is she was never into the working out lifestyle. I started dating her about 2 months ago and we now workout together but it feels like pulling teeth. First month - she was coming with me 5 days a week and now it's like 2-3 days a week. She finds all kind of lame excuses to cancel. She even asked me to train her because she wanted to look great!


I don't know what to do. I think big part of the problem is she wants instant gratification - I tell her that it takes some times to see results. In the 2 months we've been working out together, she looks way better but she doesn't see it because she sees herself in mirror everyday. I bought her some headphones and she seems to like working out with music better but I can't find a way to light that fire for her to want to be in shape


The bizarre thing here is that she's a really good looking 21 year old girl. She cares a TON about how she looks. I assumed she would love working out because it helps so much to maintain your overall looks for 10 20 30 years down the line. I can't get her to comprehend that long term


I love her very much and I really want to marry her but I am afraid this will only get worse as time goes on - she will have a kid and grow huge instantly. I just can't get her into the fitness lifestyle

by MAngel777 via Bodybuilding.com Forums - Female Bodybuilding

Female Clothing Recommendations?

Hi, Iv'e recently been getting more into the gym and would like to invest in some clothing for it but am unsure of a good place to get it from as there is so much choice.

A few of my friends recommended gymshark and leadingfitness.myshopify . com but still cant decide? Any help?

by SandraSmith20 via Bodybuilding.com Forums - Female Bodybuilding

Bikini Competition Prep - Current form, BRUTAL HONESTY!

Hey guys, I decided to do a bikini competition, prep all together 18 weeks, right now I am 14 weeks out. Everything is mostly going according to the plan. I have always struggled with low self esteem and now I am starting thinking if I am not naive and I might just be lieing to myself that I am enough to do this. You know how it is, sometimes you might see in the mirror something else than there is and I feel like I've lost the self-reflexion that I would need. I have a lot of stubborn fat on my glutes and hams and I am just not sure if I am being realistic here. So I would like you to be brutally honest and tell me, if I am good enough to go in bikini - the photos are 14 weeks out. Thank you

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by gabbyjon007 via Bodybuilding.com Forums - Female Bodybuilding

Good squat weight help?

I’m 16yr old girl, 5ft 3 and 58.5kg started weight training September and can now do 8x3 65kg squat// 144lbs. Is this any good and what weight should I aim for?, any tips and feedback would be much appreciated:)

by Tatibenzo via Bodybuilding.com Forums - Female Bodybuilding

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by adamsmithblc via Bodybuilding.com Forums - Female Bodybuilding

Can I lose weight while building muscle?

Hi, I'm a 21 year old female. I recently went on keto for 6 weeks, then shifted to a normal healthy/clean diet, and lost 17-18 pounds total. I am now down to 130 lbs and am 5' 9. I feel like I dont have that much body fat that I would like to lose, except maybe a little bit of belly fat. I have just gotten into working out more and doing weight training, and would really like to gain a little more muscle mass and look toned/ muscular (but not trying to get really big or anything). Usually, when i go to the gym i do cardio for about 10 minutes to warm up, then do weight machines and exercises with free weights for the remainder of the time. My heart rate normally stays up for the whole exercise and I am pretty beat afterwards.
What kind of diet should I follow in order to lose weight (or at least keep the fat off) while also achieving my goal of gaining some muscle? At the time being, I probably eat around 1,300-1,600 of calories on a non-workout day, and 1,800-2,100 calories on days that I work out. I don't try to do this on purpose, I just eat when I feel hungry and I'm always so much more hungry after working out. I also try to eat more protein on days I work out. I'm afraid of putting fat back on, but I am also afraid I'm not feeding my body enough to build muscle.
Does anyone have any suggestions?

by mdanielle16 via Bodybuilding.com Forums - Female Bodybuilding

Advice needed stubborn belly fat

Hey guys I am in need of some help, so basically I lost 26 pounds (I am 28 years old and 5'3), since the end of last year by having a proper food regimen (not counting calories) and exercising 3-4 times a week combing cardio or HIIT and weight lifting.
I am now weighing 116 pounds and my body fat is around 16%. I know I have a lot of muscle especially in the legs, arms and back however my stomach is still so flabby my body just looks weird because everything is toned and strong and then my stomach part just looks bad.

I do think genetics are playing a part because i know I hold my fat in my stomach area same like my mother but it fills like I am not improving anymore and I feel like by now after 10months I would be able to reach the goal of a tighter tummy area and my nutritionist told me I can't lose anymore body fat.

Do you guys have any tips on what type of exercise should I be doing like maybe cut cardio and just do weights, or is it just going to take longer to get toned unlike other body parts?

Thanks in advance!

by mindfullp via Bodybuilding.com Forums - Female Bodybuilding

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by seancarter4 via Bodybuilding.com Forums - Female Bodybuilding

Balancing strength training with flexibility training - always always sore

This isn't necessarily a female-only topic, but I'm posting here because I'm a lady and it seems like ladies are more likely to be working on flexibility.

I'm an intermediate lifter (going on 3 years of consistent lifting) and my hobby is aerial silks. In the last few months I've really begun focusing on my flexibility, as that is now my limiting factor in aerial silks. I've been following a stretching program that I like - it focuses on active vs. passive flexibility, which is important for silks - but my muscles are rebelling. I am always always always sore. If I get *any* DOMS from lifting, my flexibility goes to ****. And if I stretch when I'm not sore, stretching *makes* me sore and I lift for ****.

I typically lift 3 days a week, do silks (essentially a day of body weight exercises) 1 or 2 days, and do my stretching routine 2-3 days. Stretching is sometimes on lifting days and sometimes on "rest" days.

I'm worried about taking more rest, because both my flexibility and my strength training need sufficient stimuli. But clearly my current plan isn't working.

Thoughts? I'm hopeful there is either a silks or pole person who has successfully figured out this balance.

by sparkshooter via Bodybuilding.com Forums - Female Bodybuilding

Am I doing it right?

I am 29 years old. The past two weeks were my first days of training. I try to do my homework and read about training and nutrition, but it's a little bit overwhelming, and I am not sure if I am on the right track. I don't want to waste a lot of time and effort with no results.

My goal: I am not intending to be a bodybuilder or get in contests. I just want to put some muscles to protect my bones, be healthy, and have a beach body (with some curves). I know that everybody is different and that genes has a role to play, but just to clarify what I mean, when I say beach body, I think of Courteney Cox.

My weight: When I started it was 123.459 lbs (56 kg). Today it is 125.663 lbs (57 kg). I am, unfortunately, skinny fat. I have fat around my belly, my legs, and my breasts are a little bit saggy.


Food:
- My maintenance is around 1630 calories and I am aiming for 200 more calories. (1830).
- My macros: 50% C (229g) / 20% P (92g)/ 30% F (61g)
- Note: I move a lot with no goal + I am a teacher I spend a good portion of my day standing on my feet. I don't get my heartbeats high or anything, it's just regular walks. Fitbit says that I hit 12000 steps almost everyday easily. Sometimes 10000 Rarely, it gets around 8000.

Training:
3 times weekly (full body exercise):

- Weighted squats 3 sets of 10 (5kg/ 11 lbs)
- Push ups 3 sets of 10
- Bent over lifts 3 sets of 10 (5kg/ 11 lbs)
- Single arm overhead press 3 sets of 10 (3 kg/ 6.61 lbs)
- Single arm Bicep curls 3 sets of 10 (3 kg/ 6.61 lbs)
- Overhead triceps Extensions 3 sets of 10 (3 kg/ 6.61 lbs)
- Abdominal crunches 3 sets of 10 ((3 kg/ 6.61 lbs)
- Leg raises 3 sets of 10
- Side crunches 3 sets of 10
- Glut bridge 3 sets of 10
- Side Lying Hip Abduction 3 sets of 10
- Plank
- Side plank
- Lunges (5kg/ 11 lbs)
- Standing calf raises 3 sets of 10

Lastly, I train at home, and my weights are made at home (backpack). I am thinking about buying some equipments, but I want it to be minimal as possible because I don't have the space for it .Thinking about adjustable dumbbells, resistance bands, pull up bar. If you think I need to change anything or add anything please tell me, I am open to any suggestion.

Thank you

by Lolwhy via Bodybuilding.com Forums - Female Bodybuilding

Squat Alternatives

Hi everyone!

I needed some opinions from some veteran lifters. (I’m hoping there’s an off-chance one of you may have experience with this.) Long story short, I have MS and have sustained some nerve damage over the past few years that has shot my sense of balance to hell. I’ve been back in the gym lifting the past two weeks and I just don’t have the balance needed to squat like I need to. I’m trying to do the 5x5 plan.

Any suggestions on alternatives to squats that don’t require so much balance? Maybe a few lifts/exercises that will target those muscles in isolation? I know balancing is a crucial part of lifting, but I just can’t do that without busting my ass — not yet anyway.

by hodgeshs via Bodybuilding.com Forums - Female Bodybuilding

advice on workout

i have been training for almost 3 years and definitely made progress(anorexic to pretty muscular and defined, i m women btw).so right now i am on program that is based on high reps and endurance, should i say. my routine is based on basic movements as well as clean and jerks, box jump, crossfit stuff and isolations, too. so i want to show you example of my typical monday workout :

warmup: low intesity elliptical for 20 min, then 2 sets of 10 burpees, 20 jump squats and 10 inchworms with pushups

conditioning/explosive: clean, front squat, push jerk (4-6 sets, 10-14 reps)
strenghth: front squat(8-21 reps) with push-ups(21-25 reps) for 4-5 sets
pull ups (21-25 reps, first last 10 are with jump) with dumbell bench (21-25 reps) for 3 sets

endurance: one dumbell sumo squat(25- 30 reps) with box jumps (30 reps) for 3 sets
cashout: delt machine (15-21 reps), heel touch(25-30 reps) and trx row(15-21 reps) for 3-4 sets

by grungegirl via Bodybuilding.com Forums - Female Bodybuilding

Beginner help on weight training

Hi

I have been weight training on and off for years and struggled with yo-yo diets for a long time. I have again gained 14 kg over the last 4 months because my dad passed away and i am trying to change my ****ty ways one day at a time so I started the gym again with emphasis on weights and macros ... I have previously been a low carb 1200 calorie type of girl but that's just disaster for a person like me .. Any way off track..

My question for anyone who has real experience is my body is f*&%D up lol I am left handed very dominant on that side even tho I am over weight I see massive progression on that side then the right .. And I am training the weak side more then the dominant but my bloody forearm is taking the brunt of the weight not my bicep or tricep hahaha .. I try looking up alternatives or use lighter weight but all epic fails.

I hope someone can help as I can't afford a pt at the moment and struggle to find one who just does weights with out dam box jumps, mountain climbers and all that jazz

by missshy78 via Bodybuilding.com Forums - Female Bodybuilding

Less talking and more lifting - starting with Strong Lifts 5x5

Hi

I've decided to stop talking about lifting weights and actual start lifting weights - Monday morning i'm so in the weights room!
I've been in and out of gyms for probably around 10 years but never really stuck to a program or seen results (probably because i didn't stick to the programs lol)

I'm really not into cardio, i can managed 5 mins on the rowers as a warmup and then i'm over it. So i thought weight training might be the way to shift the fat and get some muscle.

I basically want to stand in one place and lift something heavy and i thought the Strong Lifts 5x5 seemed like a good option, really simple, not too time consuming and no cardio.

I looked around on here and on think i've worked out some starting figures but to be honest i got confused if the amount of protein was supposed to be total weight or target weight ( saw confusing info)

On a 2000cal i've worked it out to
pro 128g
fat 80g
carbs 192g

Pro = .8g per body weight
Fat = .5g per body weight

I'm 5ft 7 and currently weighing in at a disappointing out of shape 160lbs with a body fat % of 31.3 and a BMI of 24.3

I'd love to hear your thoughts on:
My figures - (i would have thought the protein would be higher and the carbs lower?)
Starting strength - what you think of the program, how you liked it, results you got etc

Thanks x

by BerlinByrd via Bodybuilding.com Forums - Female Bodybuilding

What to do in my case - Bulk? Cut? Reverse?

Hi everybody,

I've no idea how to go on.
Short background: I'm 26 years old, 54kg, 155cm, I have always eaten 1200kcal and only in the last 6 months I've bought an online coaching program with which I am following an RD (I'm at 1500kcal at the moment, 173C 92P 50F) and workout 4 times pro week (no cardio).
In these 6 months my weight and my measurements have not changed much, but from the photos I can see I am stronger. Here a photo where you can see it.
But I feel swollen and would like to finally see myself strong and defined, and not so fluffy anymore.
For freedieting my TDEE should be 1728kcal.
Now I don't know how to proceed: do I continue with the RD? But until when? Start a Cut? Start a bulk to build muscles?

Thank you!

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by melyssa93 via Bodybuilding.com Forums - Female Bodybuilding

Can someone please help me know what I should do to reach my body goals

So you can see in my photo that my hips look weird, they don't have a round curvy hourglass shape that I would like to have but have this hole? I have been told to lose weight to make it go away but won't my hips also become smaller? Maybe this hole in my hips is just genetic and will never go away? Has anyone had a similar thing? I will really appreciate your feedback

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by SabinaN via Bodybuilding.com Forums - Female Bodybuilding

Safety Question: How can I safely lift 45 lb plates? (safest form)

I was taught to rest one arm on something stable and use the other arm to slide and lift the plate. At the time it worked fine, but I've been out of the gym for a while and lost some upper body strength so rather than a controlled lift I'd swing it up to catch it with the other hand. (I stopped after a couple of times because it felt like I may pull a muscle that way) Since stopping I've just been squatting and picking it up close to my body with both hands now. I know it may look a little silly but I feel like it's a safe option.

Does anyone have any suggestion on how to pick up a 45lb plate safely for someone with relatively low upper body strength?

by Jeshi123 via Bodybuilding.com Forums - Female Bodybuilding

Body scent issues

So this is a sensitive topic but I think putting this out there might help a lot of women.

In the past year and a half my "body odor" has gotten to be really strong. I shower shave and keep on my hygiene routine...AND I had a lab workup done by a doctor (specialist) that found nothing wrong (medically) to be causing this.

My two guesses are 1) my body is sweating out remnants of pneumonia and 2) ovarian cysts are being broken down by my body and the odor is a side effect.

It does mess with my self esteem. In the gym when I'm getting heated up it's an issue.

I am doing every reasonable thing to handle this. Has anyone found a solution that works for them?


BTW sometimes the odor is an strong ammonia type smell. It was so bad when it started that I had to launder a bunch of winter clothes twice to get the smell out (it even stunk up the bedroom) and now it's closer to standard sweat smell but some days are better than others.

by MaxxyPaxxy via Bodybuilding.com Forums - Female Bodybuilding