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by jyotikarakoti via Bodybuilding.com Forums - Female Bodybuilding

Advice - Calves

Hi all, totally new here. I just really need a little bit of advice.

So, I'm 5'5 and 132lb. Two years back, I was 175lb. I didn't lose it in the healthiest way at all.

Anyway, my calves are huge. The rest of my body is fine, my waist is tiny, my stomach is pretty flat aside from a tiny bit of chub. Same with my arms and thighs, but I just can't lose the weight on my calves. I don't understand why I can't lose the weight on my calves. They're not much smaller than my thighs, my ankles are thick and I just don't feel comfortable wearing anything. I have extremely long legs in proportion to my body so the large calves are just unsightly.

Anyway, I really want to work at slimming them down.

I was working out before, but the muscle just made them even bigger so I just stopped completely.

I would really, really appreciate any advice.

Thank you

by SeaChello via Bodybuilding.com Forums - Female Bodybuilding

Brand New Here!!! Looking for like minded friends!

Hello Everyone!

I am so excited to find out that BodyBuilding.com has a forum! I never knew it existed, but heard about it via a youtube video! I am located in east county San Diego and looking to find like minded friends in the area.

A little history about myself: I'm currently 37, I've always been active and in sports when I was younger, everything from running cross country to racing motocross. I am currently an endurance rider (horses) and my goal is to lose 30 more pounds (I have lost 40 so far!) [Gained weight from health issues that are now under control].

Once I lose 30 more pounds and learn how to have a balanced healthy lifestyle (for me it's always been about the nutrition), then I want to start a prep for my first ever Bikini competition. I'm thinking 6 months to a year time frame. I currently work out 4-5 times a week at my local gym but I need friends in this community. I would love to meet other women in my area that do bodybuilding competitions! Anything else feel free to ask! Thank you for reading!

-Cari

by WMRanch via Bodybuilding.com Forums - Female Bodybuilding

experience sharing:Want better sleep? Go for a 10 min walk.

Want better sleep? Go for a 10 min walk.

Yup. I’m going to go over 3 different ways going for a 10 walk outside can help you sleep better.

Ready?

Tip No. 1! Regular movement and exercise can help improve your sleep. Not only does it help tire you out to make you fall asleep, it will also help the QUALITY of your sleep.

In fact, some studies show it actually can help improve your deep sleep phase, which is when your body helps you physically recover and recharge from the day. Pretty cool, right?

Tip No. 2 is all about stress.

Getting outside for a change of scenery can help you cut stress.

As you know, too much stress can cause your body’s hormone system to get out of whack with your cortisol levels rising at the wrong time of the day. Cortisol is one of your body’s fight-or-flight hormones, which is a great thing to have when you need it … but it can really do a number on you when you don’t have anything to actually fight against!

When you have too much of it at the wrong time (which WAY too many of us do), it can definitely interfere with your sleep. That’s why it’s a good idea to take little “destress” breaks during the day, and going for a walk is a great way to do that.

Getting outside for a break lets you enjoy the sun and the outdoors, get a new perspective on things, or just get some fresh air!

Tip 3 doesn’t get enough respect. It’s all about the power of natural light. Letting your body get some sunshine every day will help keep your body’s natural internal clock running properly. Your body has its own internal clock, sometimes called your circadian rhythm, and stress, lack of light, or poor sleep quality can confuse it.

As soon as you wake up in the morning, turn on the lights or get some natural light, so your body gets the signal that it’s morning and it’s time to go! Who knew that drinking your morning coffee on the deck had some bonus benefits?

I hope this has been a help to you, and that you get a great night of sleep tonight!

by TonyStark99 via Bodybuilding.com Forums - Female Bodybuilding

Experience sharing :LET'S DRINK TO WATER! especially in workouts

Did you know that water makes up about 60% of your body?

I’m sure you know the importance of drinking water, but do you actually do it?

I fall into this trap quite a bit. I know, but I let it slip.

We need to be drinking no less than half your body weight in ounces of water per day and even more when it’s hot outside or you’re exercising. Why, you ask?

Let me explain just some of the impact drinking enough water has on your body:

> It prevents dry skin and WRINKLES

> Protects the kidneys from disease and the formation of kidney stones

> Improves physical/athletic performance

> Assists your body in transporting nutrients to vital organs and waste away from them

> Helps to regulate your body temperature

> Keeps headaches at bay

> Improves cognitive performance

> Helps to maintain a normal body weight

And probably a zillion more reasons to add.

One easy way to check your hydration level is through your pee. If your urine is clear to light yellow, you’re well hydrated. If it’s dark yellow or amber, you’re not.

Here are a few tips that can help you stay hydrated throughout the day:

1.Get a reusable cup to always keep full and carry around with you each day

2.Drink plenty of water during, before, and after you exercise

3.Add fruit to water if you don’t like the taste of plain water

4.Put an alarm on your phone that goes off twice per hour to remind you to drink

5.Drink a full glass of water before each meal and when you start to feel hungry (also good for calorie control!)

6.Additionally, if your mouth feels dry, you’re feeling sleepy during the day, you feel slightly lightheaded, or you have a headache, DRINK WATER!

The best thing you can do, though, is stay hydrated and avoid these unpleasant symptoms in the first place! Oh, and NEVER forget to drink water if you’re also consuming alcohol! You’ll thank us for that one the next morning! ;)

I hope you’re feeling inspired to stay hydrated! Let’s drink to that!
From triumph fitness llc

by TonyStark99 via Bodybuilding.com Forums - Female Bodybuilding

Chronic Right Trap Injury

I am looking for help or advice concerning a repeated trap injury. I have injured my trap maybe 3 or 4 times in the past two years. As usually the injury only lasts for 2-3 weeks, it's extremely annoying. I also find it odd that it tends to be just my right trap that experiences pain. I never purposely isolate my traps. Are they weak because of this? Are there any exercises that are prone to trap tears? Please enlighten me.

by tiffany090 via Bodybuilding.com Forums - Female Bodybuilding

Newbie looking for help/advice

Hello!

I just joined the forum...I guess I am looking for some direction, some advice, some help.

I have been a bit overweight for the past 6 years or so. After losing a significant amount of weight through unhealthy means and gaining it all back again, I have really struggled to get that weight back off. I have lost a lot of my self-worth worrying about the weight, how it makes me feel to be overweight, and how it has affected my quality of life.
I wanted something to work toward- something inspiring - something that would keep me motivated and keep me working harder to make me stronger. This is where my husband recommended non-competitive bodybuilding.

Here's the problem - I have NO idea where to start. So I am hoping you fine people might be able to put me in the right direction for what I am looking to do.

Is this something I can try to accomplish on my own? Would it be impossible without a trainer? Is a trainer recommended? And if so, how does one go about finding a good trainer, what kinds of qualifications would I need to look for?

I am generally a pretty active person - I don't mind lifting or weight based workouts (and actually prefer them to cardio). I try to workout at least 5 days a week. I feel like I push myself as much as I can without hurting myself (usually I am working out alone).

The biggest downfall for me is food- I usually eat a pretty healthy, plant based (I'm vegetarian) diet with very little junk food or refined sugars...but I don't eat a lot, and have terrible meal prep/planning skills. Most days I'll go without eating a hearty lunch and skipping dinner altogether simply because I am too lazy to prep things (a bad habit, I know, and I am trying to be more diligent about all things food).

I am hoping to find some good advice and starting tips on some of my new goals, any advice is welcome!

by AnimaliaMatrem via Bodybuilding.com Forums - Female Bodybuilding

Need building advice

I’m a 49 year old female who lifts weights 4 to 5 times a week. I have good tone but want to be a little bigger, muscle wise. I don’t use supplements (other than whey protein), don’t have a trainer, and can’t lift super heavy due to injuries that didn’t heal properly. My diet is pretty good and I’m not overweight. Im open to suggestions for anything new to try. Any ideas?

by blackbeltx2 via Bodybuilding.com Forums - Female Bodybuilding

Finding the right competition coach

Hi, guys! Sorry if i make mistakes in eng, i'm not a native speaker:) I am looking for a coach recommendations for npc bikini prep. I'm a gym personal trainer but feel like competing is a completely different world and requires some extra guidance from an experienced person.
I tried to prep once with a coach and had to quit. He did not want to take into consideration the fact that except of prep i have to keep my work and have some family life. I know prep is not easy in general. But even 3 months out of competition i was so low energy that i barely could stand up from a chair and move around. Despite me steadily loosing weight he kept lowering my calories and increasing cardio. I got really worn out and depressed.
Now dream to get on stage is still there. I am ready to work hard for it but don't want to "die" for it and mess up my health.
In general, i workout 5 days a week, no cardio, maintenance calories are around 2000.
Thank you, and waiting for your suggestions!

by SpaceCat1 via Bodybuilding.com Forums - Female Bodybuilding

Need some advice: Should I cut or bulk first?

I am a 24 y/o, 5"4 female, weighing ~124lbs and 20-21% body fat, UK 8.
(See Photos)

I want to gain muscle and lean out but stay a similar size. I'm currently following CUT by Natacha Oceane and would say her training style/physique are the direction I'd love to go in. She recommends essentially a long, slow bulk (increasing 100 cals every few weeks/when you feel ready) but I'm not sure if I'm lean enough to start this process?

Up until now I've spent the last 8 months committed to training, a mixture of martial arts/functional training and 2-3 weight sessions each week. Roughly 5-6 hours of intense exercise a week. I've seen some physical and strength progress over the months but not as much as I would have liked or expected, but I believe it's down to not tracking calories or macros. Guess I have been intuitively eating around maintenance.

Because of this I'd prefer to go into a regular bulk/cut cycle to see more effective results but as this is completely new to me, I'd really love some help getting started. Am I lean enough to begin bulking or should I get to a lower body fat% first? How long do females tend to bulk/cut for, as I know building muscle can be a longer journey for us.

Would really appreciate any help going forward!
X

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by kravlionheart via Bodybuilding.com Forums - Female Bodybuilding

Sommer Ray's lower body workout??

I'm an 18-year-old girl and I really want to start my fitness journey. The thing is, I have a specific goal that I'd like to achieve and just don't know how.
So I've been looking into all sorts of female fitness physiques for quite some time now and from what I've seen I think I like Sommer Ray's physique the most. She obviously barely trains her upper body but I like everything from the waist down. She's not that 'athletic' looking more like muscle 'no muscle' looking. Like her legs are perfectly proportionate but still not overdone (thick quads and great calves but they aren't bulky). And I think what distants her from other fitness models the most is her butt. It's not about the size of it because obviously it's not THAT big but it's very nice shaped and overly jiggly while other models tend to have quad dominant physiques with these rounded, firm butts that have little to no squish which I personally don't find appealing. Anyway, I've been searching for her workout routine for ages (like complete workout routine top to bottom
) and I literally can't find anything. I know she posts workout videos on youtube here and there (I watched all of her workout videos) but they are all over the place and poorly recorded. I don't know if she does it on purpose or she's actually clueless about fitness and just 'blessed with great genes' but I set her physique as a personal goal and I would really like to achieve it. So I would really appreciate if someone could literally provide me with her complete workout routine or at least lower body workout. If I'm asking for too much then maybe you could just explain to me in short why her butt is still super jiggly and how to achieve that? Like what does she do that other fitness models don't? Thanks in advance.

by nessa8 via Bodybuilding.com Forums - Female Bodybuilding

Are my arms big from fat or lifting?

I feel like the title says it all. I think my arms are too big and I want them to look like a ballerina's. BUT i'm worried that if I start just using youtube ballerina arm videos i'm going to lose any tone that I have from lifting weights. I've attached pictures of my arms - please let me know if you think I need to:
A - lose fat (but am at a healthy weight so i'm not sure how to do that)
B - lose some muscle (again, not sure how to do that - I want to look like a ballerina but the videos I follow never seem to challenge me)

I'm willing to try anything to get my dream body. (and I would take ballet classes/Barre workouts but I live in a small town with neither)

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by FurtureSHEHULK via Bodybuilding.com Forums - Female Bodybuilding

Burning Lower back fat on muscles?

Hey! I’m 18 years old 5’8”, 112 lbs and am in very good shape. I used to do low carb, and work out twice a day every day as of the beginning 2019 but now I do once a day every other day. I’ve built muscle on my lower back oblique area and I guess the muscle is making the little fat I have there bulge out. It’s the type where you can grab it 🙈How should I fix is? I stopped doing exercises targeting that muscle. I want to shred that fat off without loosing weight everywhere since I am already skinny I just have some fat over it! I also am eating carbs now just very clean of course. Thanks!!

by itsarypie via Bodybuilding.com Forums - Female Bodybuilding

Bikini laser

Related to my other thread on the subject, I ask for your experience with laser hair removal. I'm sure there must be some of you here that have had it done. Please share your thoughts and experiences! :)

by GlamLfter via Bodybuilding.com Forums - Female Bodybuilding

BMR/Calorie Calculating

Hi all,

Apologies, because I know the thread must be here somewhere, I'm just having trouble finding it because some links aren't working! Could someone please do me a favour and link me to the BMR and Calorie Calc thread that used to be a sticky?

Cheers,

Lucy :)

by Lunu via Bodybuilding.com Forums - Female Bodybuilding

Pms

How do you cope with PMS and training?

I have about 10 days in my cycle where I either just want to cry and/or I'm so annoyed at such little things and I notice my motivation drops to "i'll do it tomorrow" level. Really messes with my training (and life!)

Interested to hear about any vitamins or just general ways you've found to not let PMS get in the way of training

Thanks!

by BerlinByrd via Bodybuilding.com Forums - Female Bodybuilding

Shaving and waxing, rash in the "rear dep." Warning TMI!

Hey there! First I’m sorry this is going to be long, but the here’s the story..

I compete in Bikini and while it may seem kind of glamorous from the outside, it definitely has some "not-so-glamourous-issues" related, one which I think is butt crack hair removal. You may either laugh or gross out, but its a fact you can't get passed.
I’m now at a level where nearly all of my competitors wears the tiniest of the Pro-suits. As you probably know, those suits don’t cover much in the "rear department" so to speak.. So to do the mandatory poses, you actually need look really good in that mentioned area as well as in between your legs. Thing is, even though I’m not specifically hairy, I do get all kinds of bad rash, so I always need to wear a bikini with a bit more rear cover. If I shave it turns out as a total disaster area with bumps and rash. (Removing hair in the frontal area isn’t without trouble but it’s not worse than I’ve been able to cover it up with make up so far.)
Waxing isn’t much better either, for my last competition I decided to try waxing instead. And yes, I did start out well in advance as I was recommended to let the area getting used to wax, but after 3 waxing times, I had way to much rash still so it seems wax doesn’t work for me either.

So, is my only really good option laser? I was hoping not to get into that because I wanted to spend all that money on other things, but I’m of course open to it if that’s my only option.
And just to emphasize, this has been a struggle for me for a couple of years, ever since I started competing. It really doesn’t look like something that will "work out over time". I’m tired of being told that anyway!

And please don't think it doesn't matter, no one sees those details etc etc... Because it does matter greatly today, not just for the good self-esteem, but the fact that today we are photographed with extremely high resolution cameras and video cameras where you actually can see everything.

by GlamLfter via Bodybuilding.com Forums - Female Bodybuilding

Opinions about a full/lower/upper program

Hi,

Can you please tell me what is your opinion about this workout program?

- female, in her 30s
- beginner (4 months of gym, once/twice per week until now)
- normal weight
- she also does swimming (also beginner) 2-3 times a week


There are 3 pictures in the attachment, each one for a day
8 exercises for each workout, 24 sets for each workout
I chose lower and upper in the weekend, because of the consecutive days
The order of the exercises in a workout is a little random, probably starting with the bigger muscle groups and finishing with the smaller ones.

Any suggestion?

Thanks,

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by jaxqen via Bodybuilding.com Forums - Female Bodybuilding

Got dunk tanked at 12.5% - definitely not 12.5%

Can't see bottom abs (only top 4), have only like 4 veins - all of them in arms, extremely minor definition in quads, only see striations in upper chest/shoulders when I flex with a pump...back and hammies poppin tho. I'm guessing I'm no lower than 15% and probably higher. I did this fasted. What could account for this, I thought dunk tanks were supposed to be accurate, and if not, what is a more accurate method. Reason I need an accurate method is that I'm a weight class athlete and I don't want to cut dangerously low so I need to know when its time to move on up.

by swolegma via Bodybuilding.com Forums - Female Bodybuilding

Severely big glute difference. What do I do? Surgery or training?

I've included pictures.

I don't what to do. I'm desperate and so sick of this. What can I do about this? Right now I feel like only option is surgery to make them even.

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by stilliRise1 via Bodybuilding.com Forums - Female Bodybuilding

Women Microcirculation and heavy weights

Hello everyone, I'm a young italian trainer. I am posting here because italian licterature and books are still very poor
I want to ask you if there are some evidences that for some type of women(with body recomp goal), expecially gynoid type with tissue inflammation and microcirculation issues, indicating that lifting heavy is bad. I often see some trainers that says it but I've never found any study or licterature about this
I'm sorry for any grammatical error
Thank you

by JakeMTrainer via Bodybuilding.com Forums - Female Bodybuilding

Skinny fat??

Hello everyone,
I'm a university student, 5'4, 120 lbs. I have lost about 15 lbs since I decided to lose some weight and get fit (my idea was to cut first and then start lifting seriously and bulk - my gym membership starts next month). I've been eating very healthy (some cheat meals here and there but nothing major) and doing calisthenics or running.

Still, now I've gotten to a point in which I can see my ribs and my spine, which is really uncomfortable for me, but I still have a tiny amount of lower belly fat that I just can't seem to get rid of! I understand that spot reducing isn't a thing, but if I keep losing fat everywhere in order to lose this pouch I'll just look way too skinny for my taste.

Is this something I can correct with ab workouts? It could be some sort of bloating, since it gets worse at the end of the day? Maybe it could be stress? Please send me your advice!

PS: I went for one visit with a personal trainer and I stepped into one of those scales with a handle that measure body fat. It told me I have 28.6% body fat and 3% visceral fat, but given my small frame I find those stats pretty hard to believe, if the healthy fat range is from 20-25%.

by anamione via Bodybuilding.com Forums - Female Bodybuilding

Intra workout drink to help with muscle growth?....

What do you drink during training?

I am currently using maltodextrin, bcaa, creatine.

I have been advised this will feed muscles whilst training promoting more growth?

by JCFIT03 via Bodybuilding.com Forums - Female Bodybuilding

Did any of you average looking guys date a female bodybuilder? How did it go?

From the time I was 16 till about 34 I was huge into bodybuilding and size. After seeing the deaths of so many of my idols and finding a great career in the car business as a sales manager I switched to a trt regimen and started going to the gym only 2 times a week or so. Without all the gear, less training and eating more like a normal person if you look at me today you probably tell I work out but I am far from a bodybuilder with my belly where you cant see any abs and I am healthier, happier and much better off financially than I was 10 years ago as a broke bodybuilder.

A couple weeks ago I see this chick on plenty of fish where I could tell she was larger than a regular fit girl. Im not talking Ms Olympia muscles but enough to get a couple of extra glances on her muscularity if you see her. Started talking to her and found out she never competed and is a personal trainer. She doesnt have any of the usual virilization symtoms that I am used to seeing on pro female bodybuilders and she has a very feminine face and voice. I live in south florida and most of the women I have been with in my past have hispanic. Usually big natural boobs, big ass and thighs and I guess I have liked the extra cushion for the pushin. I have never dated anyone in the fitness industry before. I really like this girl's personality and I saw her naked on facetime but this is completely new to me. Have any of you average guys with a dad body dated a girl like that. If so how was it? Any advice?

by umairhashmi83 via Bodybuilding.com Forums - Female Bodybuilding

But...dat ASS doe?

I've seen many pics of female bodybuilders over the years and I've seen women with massive pecs, quads, lats and arms. But never Glutes?

If the ability to hyper develop the muscles are there why not over develop the glutes?

by Iron_Irvin via Bodybuilding.com Forums - Female Bodybuilding

Back at it again after years of being lazy.

For starters, I'm 21, fluctuate between 97-103 lbs, and 5'2". I've worked out a few times throughout my life, never stuck to anything properly for more than maybe a month. I'd like to change that this time. I'm starting nursing school come later this month, and I figured I'd stop being a hypocrite and care about my own health like I do about others.

I've had this routine saved into my notepad on my phone forever, and used to follow it. It was taken from another routine found and tweaked to what I like. However, science and fitness changes through time, and things that used to be seen as good sometimes are found to actually be detrimental. I just would like a second opinion on what I have formed! I've seen the PPL, PHUL, and PHAT routines that I've never heard of before, but I just prefer a 5 day workout and weekend off schedule.

My goal is to gain weight, strength, be all over healthier, and look threatening to guys who think that just because I'm short I'm a little shiz.

MONDAY, shoulders/abs
4 x 6-8 dumbbell shoulder press
4 x 6-8 dumbbell seated side lateral raise
4 x 6-8 barbell upright row
4 x 6-8 barbell shrug
4 x 12-15 flat bench lying leg raise
4 x 12-15 cable crunch (may change, don't like it so far)

TUESDAY, arms
4 x 6-8 barbell preacher curl
4 x 6-8 skullcrusher
4 x 6-8 dumbbell hammer curls
4 x 6-8 bench dip
4 x 6-8 barbell curl

WEDNESDAY, legs
4 x 6-8 smith machine squat
4 x 6-8 leg press
4 x 6-8 seated leg curl
4 x 6-8 leg extensions
(would love to add more here. my gym doesn't have a calf raise machine.)

THURSDAY, chest/abs
4 x 6-8 smith machine incline bench press
4 x 6-8 smith machine bench press
4 x 6-8 dumbbell fly
4 x 6-8 cable crossover
4 x 12-15 knee hip raise on parallel bars
4 x 12-15 oblique raises on parallel bars

FRIDAY, back
4 x 6-8 pull ups
4 x 6-8 barbell bent over row
4 x 6-8 straight arm lat pulldown
4 x 6-8 dumbbell one arm row
4 x 6-8 wide grip lat pulldown

Warm ups and cool downs are 10min on a treadmill, running what I can and walking what I can.

I would also like to set up a second routine to flip flop between each week in attempt to prevent plateauing. TIA!

by kelseyxoxo via Bodybuilding.com Forums - Female Bodybuilding

Best split for building arm muscles

Hello
I would like opinions from women over 50 who have successfully built up their arm muscles enough to eliminate the wrinkled crepey skin on their upper arms. I have had this problem for a number of years. I currently workout three times a week with a three part split. I haven't been too dedicated lately and my arms are really looking loose and wrinkled. Which is better an upper/lower split working 4 times a week or a three part split working three or four times a week? Has anyone been successful eliminating the wrinkles with exercise alone?

by CBrien35 via Bodybuilding.com Forums - Female Bodybuilding

Really Struggling with Fat Loss

Hi Everyone,

I joined the site awhile back when I was in very good shape and recently got back on because after dealing with some hormonal issues, I've gained quite a bit of weight. Currently, I'm lifting 3 days a week and doing a 45 minutes of cardio on those days as well. The weight gain has been very discouraging and I'm hoping to get some suggestions when it comes to cutting. Should I be doing more cardio? What diet suggestions do you guys have? I'm not too concerned about weight, as much as I am with losing body fat.

by slimthick416 via Bodybuilding.com Forums - Female Bodybuilding

competition shoes

I have wide feet, and struggling to find a competition shoe (for NPC) that offers a wide option. Think duck shaped--narrow/normal heel but wide toe/knuckle area. I know breaking them in will help them fit better, but that process SUCKS, especially if the shoe is tight to begin with!

If no wide options, what websites would you recommend? There seems to be several.

Thanks for the help! :)

by klmno9 via Bodybuilding.com Forums - Female Bodybuilding

Smaller waist and bigger butt!

Hello everyone. Thanks in advance for any advice you could give me.
I’m new to the whole fitness thing. My goal is to slim my waist but grow my booty!
Good news is I’ve gone from 37 1/2” butt to 39”! However my waist has gone from 28 1/2” to 29”
I don’t really track my calories but eat clean and cook 98% of my meals. What would you guys recommend to get my waist smaller but keep growing my glutes?

by Jenny2111 via Bodybuilding.com Forums - Female Bodybuilding