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Thread: Weight lifting without bulking up (Body for Life)

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    Senior Member at321's Avatar
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    Default Weight lifting without bulking up (Body for Life)

    So, I've started doing Body for Life to see if I could get firmer but I don't want to look as muscular as the girls in the before and after pics in his book (I'm sure they've been weight training for years, anyway) but what can I do to make sure I get leaner and not bulkier. Would doing a lot of stretching help? Or maybe doing a low cal diet?

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    Default Re: Weight lifting without bulking up (Body for Life)

    A lot of stretching...do Yoga or Pilates. The muscle tone is what ramps the metabolism and speeds fat loss.

    If you don't want to be "ripped", then incorporate Yoga/Pilates into one of your weight days (instead of weights).

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    Default Re: Weight lifting without bulking up (Body for Life)

    I wouldn't worry about it. A three-month round of Body For Life is not going to make you look bulky, especially if you're cutting (reducing body fat). Moreover, it's not like you're going to wake up and realize that you're suddenly bulky, it's a process that takes a LOT of work and dedication, and is a very gradual transition.

    If I were you, I'd just follow the program as directed, with a moderate caloric deficit (250-500 calories per day) until you look how you want to look, then switch up to a maintenance program.

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    Featured Member MinahSky's Avatar
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    Default Re: Weight lifting without bulking up (Body for Life)

    Light weights, high reps with 35 minutes of cardio.

    Also, your body won't get bulky if it's not preordained to without steroids or massive workouts.
    [SIGPIC][/SIGPIC]Do unto others as you would have them do to you...it's less work to be nice than it is to be evil!

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    Default Re: Weight lifting without bulking up (Body for Life)

    that's the number one misconception girls have....there is no way we can bulk up like that. those girls are just models that do other stuff to look like that, or have super crazy genetics and that's why they are fitness models. they also prolly airbrush definition in.



    I did bfl for 1.5 years. when i did it xtrememly hard, i just got real real lean to the point of being too skinny. ALSO MY BREASTS SHRANK A FULL CUP SIZE. that's why i stopped. then i started again, but not as many days a week as before. i've just lost weight and toned up.

    you will not get that bulky. for sure. not just basing that on my own experience either.

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by MinahSky View Post
    Light weights, high reps with 35 minutes of cardio.

    Also, your body won't get bulky if it's not preordained to without steroids or massive workouts.
    well that's not body for life, what she's posting about.

    bfl is an excellent fitness routine.

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by aviendha View Post
    with a moderate caloric deficit (250-500 calories per day)
    what does that mean? eat that amout less calories or that much more?

    PLEASE increase your calories. you will become too weak to do the program as directed (you're doing lots of sets till FAILURE) and i think i wasn't paying attention to protein or calories (just eating whatever i normally ate and i'm a veg) and that contributed to getting too skinny.

    do not cut calories on this program!!! you HAVE to increase, have to.

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    Featured Member aviendha's Avatar
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    Default Re: Weight lifting without bulking up (Body for Life)

    The word "deficit" means to have more going out than coming in. Ergo, a CALORIC DEFICIT means to burn more than you eat. I suggested burning 250 to 500 calories more than one eats, which would amount to a weekly loss of about half a pound to a pound--well within the levels of moderation.

    You do not HAVE TO increase calories on BFL. That's ridiculous, especially if you're trying to lose fat! What you do have to do is calculate how much you're burning with the activity (1.5x BMR if you are moderately active, 1.4x BMR if you're sedentary/work a desk job, 1.6x BMR if you're dancing in addition), then subtract 250 to 500 from that total.

    I work a desk job. So I multiply 1.4x my BMR (1250), and get 1750 calories for my total burn including workouts. Then I subtract 250 (being a smaller person with under 10 lbs to lose, it's best to aim for a smaller deficit than a larger one, to avoid metabolic stalls and constantly feeling hungry) and get 1500.

    Now, if you're trying to gain muscle without losing fat, then you should eat at, or slightly above maintenance (to use my numbers again, I would eat 1750 to 1900 calories a day) and protein should be a pretty significant part of that diet. It should anyway, because lifting and eating protein even while losing fat will help you preserve your muscle tissue, but it's even more crucial when you're trying to add muscle.

    So, to sum up:

    250 to 500 calories LESS THAN YOU BURN, not total for the day (duh)
    That's if you're trying to lose fat
    If you're trying to gain muscle, eat about 100-200 calories more than you burn
    Either way, increase protein consumption to preserve muscle tissue

    I love BFL and I think it does a great job.

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    Default Re: Weight lifting without bulking up (Body for Life)

    Lighter weights, more reps.

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    Featured Member MinahSky's Avatar
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    Default Re: Weight lifting without bulking up (Body for Life)

    I was just giving advice, I know it wasn't from BFL. OP didn't seem to only want advice from there. I didn't put it down at all.
    [SIGPIC][/SIGPIC]Do unto others as you would have them do to you...it's less work to be nice than it is to be evil!

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by at321 View Post
    So, I've started doing Body for Life to see if I could get firmer but I don't want to look as muscular as the girls in the before and after pics in his book (I'm sure they've been weight training for years, anyway) but what can I do to make sure I get leaner and not bulkier. Would doing a lot of stretching help? Or maybe doing a low cal diet?
    From the article "Fitness for Dancers":

    Abriana: Many of my Dancer friends are frightened by the idea of weight training. Many women wont do it because they fear getting that bulky-muscular look. Will lifting weights in moderation give us that bulky-muscular look?

    Will: Of course not. All of the top fitness models, who are very feminine, lift weights. Nothing can shape and contour the body like weight training. The dancers I know who make the big bucks do so because they can dance well, but also have tight toned shapely bodies from weight training. I really don't like the term "toned" as it is not a very scientific term. However, if a person loses some fat and ads some muscle, they will be more "toned" in appearance and "firm" to the touch. Aerobics can burn a few calories, but will never give a person the body they want or allow them to shape and contour their body.

    Also, weight training elevates the metabolism over much longer periods of time than aerobics, which means more calories actually get burned over long periods of time. Women really don't have the hormonal profile or genetics to add a great deal of muscle to their frame to appear bulky and most women who are big and muscular, say competitive bodybuilders, have worked extremely hard to get that way and have unusual and rare genetics for adding muscle. I have taken many a flabby aerobics instructor and changed their body composition and look for the better with weight training. Bottom line on that is, without some form of resistance training, its a losing battle trying to shape the body the way you want it. Also, weight training will have some direct effects on a dancers routine as it will allow them to do certain moves in the routine that would be impossible without the added strength, as gymnasts know all to well, so there can be some direct effects on the routines I bet.

    Cont:

    http://www.stripperweb.com/forum/showthread.php?t=46456
    A cunning linguist...

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by Alaska View Post
    that's the number one misconception girls have....there is no way we can bulk up like that. those girls are just models that do other stuff to look like that, or have super crazy genetics and that's why they are fitness models.
    Brenda here is in her late 40s:

    http://www.billdobbins.com/PUBLIC/pa...ages/kelly.htm

    She not the least bit bulky, quite a tiny little thing really, but lean. She's all about the weights.
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    Default Re: Weight lifting without bulking up (Body for Life)

    You'll get "bulky" if you have high testosterone or if you take steroids. You'll get bigger if you eat too much. You'll get lean and ripped if you follow Body for Life.

    Nothing happens overnight. You have to train HARD, consistently, and keep your diet "on point" to get very muscular. So, you really have nothing to worry about.

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    Default Re: Weight lifting without bulking up (Body for Life)

    And, you have to remember...those pics are POSED...meaning that they are striking poses to engage or bring out the muscle definition. When I was in my best-ever shape, I looked toned when I was walking around, etc...but if I stood still and posed/flexed my muscles, you could totally see the "ripped" definition.

    Just like in the pic that Will posted. If that woman is just walking around, she'll look like she's in great shape. But, when she's doing a Fitness Model shoot, she's going to pop the muscles so you can see them. Her muscles don't look like that all the time.

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by VenusGoddess View Post

    Just like in the pic that Will posted. If that woman is just walking around, she'll look like she's in great shape. But, when she's doing a Fitness Model shoot, she's going to pop the muscles so you can see them. Her muscles don't look like that all the time.
    Various pics of interest:

    http://www.brendakelly.com/gallery.php

    What weight training gets you:

    http://www.bodybuilding.com/fun/imag...amie_big13.jpg

    http://www.bodybuilding.com/fun/imag...amie_big18.jpg

    http://www.bodybuilding.com/fun/imag...amie_big23.jpg

    http://www.bodybuilding.com/fun/imag...amie_big16.jpg

    Good luck getting a body like that with aerobics...
    A cunning linguist...

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    Default Re: Weight lifting without bulking up (Body for Life)

    ^^^^^ Will, I'm a fitness chick myself but sometimes photos like the pones you're posting links to aren't attractive to women. The pictures provide no concept of how the women might look when they're not as strict with their diet and training OR just even under normal lighting and not in poses that helps to make the muscles pop more.

    Sometimes these photos deter women from weight training unfortunately.

    My friend went from SICK shape (figure competition -- similar to what you see in the photos) to totally soft in less than a month. So if you do n't like how your body adapts to training, you can always fine tune it. It's pretty easy to soften up if that's what you're after. But to get lean, weight training is AWESOME.

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    Default Re: Weight lifting without bulking up (Body for Life)

    But, again...these are POSED photos...not just photos of these same women wearing normal clothes, doing normal things...without flexing the muscles.

    These photos show what you can have...when you weight train and flex your muscles...but you won't go through life constantly flexing your muscles. So, if you are concerned about looking like Will's women pics...don't worry. You'll look toned, you'll look healthy...and unless you want to, you won't look like "Miss Ahnold".

    Weight train, exercise...get the body you want and fine-tune/tweak the workout as needed.

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by ahmeerah View Post
    ^^^^^ Will, I'm a fitness chick myself but sometimes photos like the pones you're posting links to aren't attractive to women.
    Excuse me? I don't think that was very nice.

    Quote Originally Posted by ahmeerah View Post
    The pictures provide no concept of how the women might look when they're not as strict with their diet and training OR just even under normal lighting and not in poses that helps to make the muscles pop more.
    (1) pics there were also of relaxed poses and (2) if you think this is "popping muscle" what kinda fitness chick are 'ya?

    http://www.bodybuilding.com/fun/imag...amie_big23.jpg

    Not attractive, popping muscle, whaaaaa?

    Quote Originally Posted by ahmeerah View Post
    Sometimes these photos deter women from weight training unfortunately.
    If I can find one of them out of shape, lying on the couch, with no make up on, I will post it....how about an example of what you feel is the right look to get the point across we are trying to impress on people?


    Quote Originally Posted by ahmeerah View Post
    My friend went from SICK shape (figure competition -- similar to what you see in the photos) to totally soft in less than a month. So if you do n't like how your body adapts to training, you can always fine tune it. It's pretty easy to soften up if that's what you're after. But to get lean, weight training is AWESOME.
    Sure, all true, but you know, they might wake up one day with huge muscles...
    A cunning linguist...

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    Default Re: Weight lifting without bulking up (Body for Life)

    "Popping muscles" - I was quoting someone else, Will. And I wasn't trying to be mean about your post. I agree with what you were saying but I know some women don't like photos like that. I'm not one of them.

    Don't get wound up by my comments. We're on the same page. I just didn't want the girl to get scared and run from the Body 4 Life program.

    (end of me trying to defend my other post with an eye roll).

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by ahmeerah View Post
    "Popping muscles" - I was quoting someone else, Will. And I wasn't trying to be mean about your post.I agree with what you were saying but I know some women don't like photos like that. I'm not one of them.

    Don't get wound up by my comments. We're on the same page. I just didn't want the girl to get scared and run from the Body 4 Life program.

    (end of me trying to defend my other post with an eye roll).
    It's all good kiddo. I am just coming from a different perspective, both industry wise (and probably an overly male perspective) which means we are on the same page for sure, but might approach it differently. I have been accused of many things, being overly tactful is not one of those things…your approach is more tactful and probably more effective.
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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by ahmeerah View Post
    I agree with what you were saying but I know some women don't like photos like that. I'm not one of them.
    How about this. Here is somone I worked with a few years ago:

    A cunning linguist...

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    Default Re: Weight lifting without bulking up (Body for Life)

    Body for Life, especially if you follow the diet, will make you bulky.

    You can try a high protien, low fat, low carb diet (like Southbeach) and pilates is great too. Also, to tone, you want to do more reps at a lower weight... to bulk you do fewer reps with more weight, a la body for life
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    Perhaps you stopped spending money on her. Strippers need money to operate. They are like coin operated juke-boxes of love.

  23. #23
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    Default Re: Weight lifting without bulking up (Body for Life)

    What? it's ridiculous to increase calories on that type of weight training program? Your body needs to to build muscle (that means toning and not bulking) and to lift all those freaking weights. That workout is so intense.

    Is that not the #1 thing ppl recommend for weight lifter programs? Increase calories?

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    Default Re: Weight lifting without bulking up (Body for Life)

    Quote Originally Posted by Alaska View Post
    What? it's ridiculous to increase calories on that type of weight training program? Your body needs to to build muscle (that means toning and not bulking) and to lift all those freaking weights. That workout is so intense.

    Is that not the #1 thing ppl recommend for weight lifter programs? Increase calories?

    Ladies, you are simply going in two different directions. The answer is simple: depends on your goals. When trying to gain muscle and strength when combined with weight training, you increase calories and protein. If the goal is to lose fat (note I didn’t say weight) and gain or maintain muscle mass (which is essential for you metabolism, health, curves, etc) you will decrease cals.* By how much and using which macro nutrient ratios (carbs, protein, fat) to achieve that goal, is the issue and another fight altogether, but the basic rule regarding cals still holds. Now, if you want to read an article which covers this topic well, see “The Unified Theory of Nutrition” which was probably the most popular article I have written:

    http://www.brinkzone.com/articledeta...catid=3&aid=18

    • = though you may actually increase the amount of protein as a % of total cals,

    PS, I know the author of BFL well and wrote for his magazine (Muscle Media) and wrote a chapter in his prior books,
    A cunning linguist...

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    Default Re: Weight lifting without bulking up (Body for Life)

    wtf? jamie eason (the blonde in the pics will posted) is not 'miss ahnold'. she's gorgeous. and teensy.

    but to be fair, if that isn't a look you want, i've got a feeling that it's not all that easy to get anyhow.

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