Post # 1
Member
291 posts
Helper bee
Hi Bees,
I want to start lifting again, but this time with slightly heavier weights. I’m typically about cardio (running), body weight exercises (Insanity) and light weights (5-7.5). I would really like to bulk and tone up. Ideally, I’d like build up my bum and legs but I know you can’t spot train effectively. My tummy has always been poochy and a little soft for my liking, even when I was under 100 lbs (I’m only 5’0 and currently 112 lbs) so I’d also like any awesome ab exercises that you found worked. Unfortunately the women in my family carry their weight in their middles *tear*
Basically, any weightlifting (and nutrition) is welcomed!
Post # 3
Member
313 posts
Helper bee
Wanna build your butt – SQUAT. Old-school multi-joint exercises are the best way to build proportional muscles. Squats and deadlifts are the best for building all over strength – and will keep your back and core strong. Best core workout I’ve ever had – front squats. I would suggest learning a proper back squat – make sure you are getting at least to parallel, and focus on form. Sets of <8 are optimal for building muscle.
Squatting with a bar is the best way to learn proper form and keep your chest up. Check out this video on how to do a proper hi-bar back squat – olympic style ass-to-grass. (For reference I am a 125 lb olympic lifter – and can squat almost 2.5x bodyweight).
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/775/Ten_Tips_for_A_Better_Back_Squat_A_Start-To-Finish.aspx
Post # 4
Member
6124 posts
Bee Keeper
@rosegoldie: You might want to try CrossFit then! crossfit.com It incorpoates alot of Olympic weight lifting. I went for three years, and now I just do it at home in my basement but I learned all the forms.
Post # 5
Member
676 posts
Busy bee
Make sure you’re getting enough protein and carbohydrates to adequately fuel your workouts if you’re going to be going heavier.
Crossfit has been the reason I’ve put on a lot of muscle mass and I love it!
Post # 6
Member
291 posts
Helper bee
Thanks ladies! I appreciate your help! I have heard CrossFit is awesome – unfortunately given my work/commute schedule I try to limit any outside classes.
@misswhereami: Thanks for the article! I actually worked with Olympians/future Olympians in Colorado – you folks are amazing!
Do you all still incorporate cardio? Also, do you have any suggestions on how often (days) I should be lifting each week? I can take up to a hour and a half during the week for lunch. I used to do a Women’s Health regimen that definitely thinned me out and toned me up, but I really want to see more mass and definition. Tired of feeling skinny fat and want to feel strong instead.
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