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You'll probably hate to hear this, but if she already is very fit and is serious about getting to an "elite" level, she'll probably benefit most from a legit personal trainer. Getting that last 20% of looks/performance takes as much as the first 80%.
If she just wants to look better and is a fitness enthusiast, start looking into a free food tracker (myfitnespal on her phone is really good). Any service that helps with meal prep or, dare I say it, protein shakes, will help because diet will be her biggest key to either success or failure.
Thinner, Leaner, Stronger is an excellent place to start, though his writing style makes it a bit cumbersome at times.
If she's not already started power lifting (especially squats, deadlifts), then she should start finding good videos on youtube of Olympic lifts. You search some excel table progressions for 5-3-1 and similar style deals. I get it that she's not going for mass, but the compound lifts help with fat loss a great deal and you can moderate them so you do not look like a body builder.
Since you're new and your mind isn't flooded with misinformation yet, do yourself a huge favor and buy this book. https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q
I have the male version and it's amazing, provides a comprehensive foundation of nutrition, exercise, dieting, and notates studies to back up everything he claims. He also goes in depth about supplements and which ones are worthless.
You should be lifting as heavy as you can with proper form. Sets of ~6 reps. Squat, Deadlift, Bench, & Military Press is where most of your gains will come from. I cannot recommend THIS book enough. Keep it heavy and adjust your diet for fat loss.
https://legionathletics.com › tdee-cal... Web results This Is the Best TDEE Calculator on the Web (2019) - Legion Athletics
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2) https://www.amazon.co.uk/dp/B0098PYV7Q/ref=cm_sw_r_cp_apa_i_5Z4wDbBR09H90
I'd have a look at your TDEE on this website and the linked book which is a good intro to cutting/maintenance/bulking and macros with a specific focus on women.
Yes, I think 1400kcal is too low to bulk. Had a quick look at your calculated TDEE based on your weight and activity level (you'll be able to calculate it more accurately by using correct BF% and age, height etc...) and I think you'd need to be quite a bit higher.
I'd give the book a read and see what you think. It's cheap enough.
Bigger Leaner Stronger. Its a book/program that I really like. Not quite as mainstream as some of the others, but it seems to work well for me. The book was $0.99 on amazon recently. He goes over most of the stuff you can find in the wiki, but I liked the review.
https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG/
this book called bigger leaner stronger is a really good book on how to make more muscles. even tho it's mostly popular with body builders it works for making muscles for boxing too. especially the diet part
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
The cardio isn't really necessary, mainly just the weight training. Also, you could get great results just doing 3x per week if 4x is too much. And you don't need a trainer, you just need to dial in your diet/nutrition and follow a decent routine like Mike Matthews' Bigger Leaner Stronger or Rusty Moore's Visual Impact Muscle Building program (which is the one I used to do my original transformation).
This book: https://www.amazon.co.uk/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
is brilliant. You can ignore some (most/all) of the diet stuff if you want as it's aimed at people who really want to get into it, but there's workouts in there and clear instructions on most of the major lifts (and any lifts that are in the workouts but not described in detail you can youtube). I started at the gym following his workouts, scribbled bit of paper with the plan tucked into my shorts - found it really useful
(I think from looking at your profile that you're a guy but there is an equivalent book for women too if necessary)
I can no longer do back squats, deadlift and bench press due to lower back and shoulder injuries (unrelated to weight room). Currently I follow Unstoppable by John Rusin twice a week. Monday is Upper and Friday is lower. here's the lower workout
I also do 2 X days bodyweight training using Freeletics.
I can only get away with Goblet squats 7 sets of 5 reps with 22kg/48 lbs dumbbell or kettle bell depending on what's available at my gym.
Before pandemic, I used to run a 5 day per week split from Bigger, Leaner,Stronger by Mike Matthews
Excellent Home Gym + PT, especially in the beginning to help you with the right weightlifting techniques. After that optional.
Read the following book and follow its advice, does not take long to read. It really has everything you need to embark on the right path, has been transformational for me personally as well.
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Good Calories, Bad Calories https://www.amazon.com/dp/B000UZNSC2/ref=cm_sw_r_cp_apan_NZEW09W7NXD0Y6MBV0JZ
You aren't being insulted. You are being called factual descriptor as ignorant.
ig·no·rant [ˈiɡnərənt] ADJECTIVE lacking knowledge
I think this book is a good coverall, in terms of diet and exercise.
It also reviews cutting and bulking cycles.
Best of luck!
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Nah you need to burn fat in order to see the muscle underneath anyway. If you eat the right sort of calories in the right amounts then it shouldn't make you lose muscle. This book explains everything really well https://www.amazon.co.uk/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
You got a BJ at that age? Shit, that's more than I was doing at that age. I was fantasizing about being with girls at my college and put every woman on a pedestal. I also thought my life was just about over, but that's another story for another day.
At 19, you a half-baked product. Shit, you haven't even been formed to go into the oven, so to speak. So much road ahead of you. But you need to play your cards right. Build yourself up into the man you want to be.
Go to the gym and lift heavy weights. Get this book. It will change your life.
Learn how to speak to people in general. I'd recommend going to Toastmasters. It will help you get rid of your fear of public speaking (a fear which many people have by default).
Stop masturbating and watching porn. Trust me.
Learn about basic personal finance. r/personalfinance is a good place to start.
Read The Power of Your Subconscious Mind, No Excuses by Brian Tracy, and Way of the Superior Man by David Deida, and Can't Hurt Me by David Goggins. Your life will change.
Do these things and you will be a completely new man by 24 or even earlier. But you need to put in the work.
Hi, friend! The training that has actually yielded real results for me is heavy weight lifting. A few good books to explore on this subject are Thinner Leaner Stronger by Mike Matthews https://www.amazon.com/dp/B0098PYV7Q/ref=cm_sw_r_cp_api_glt_9PC1KZBXR748B3JK1HKF?_encoding=UTF8&psc=1 And Roar by Stacy Sims https://www.amazon.com/dp/1623366860/ref=cm_sw_r_cp_api_glt_fabc_Z8A454BS3HSDD5Q2KCW5
If you will dedicate yourself to getting stronger and fueling your body with good food, you will get the body you want. Both of these books will provide science-based instruction so you can actually get started.
most Important thing is your diet. learn about how muscle mass and dieting works, it'll be a great help in every aspect of athletes life.
personally I learned all the basics from this book, it teaches you a lot
he also wrote a female version of the book but I haven't read it
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It all boils down to counting calories. The app Myfitnesspal is your friend.
Parallel to that you need to work out and do strength training.
Please read the book Bigger Leaner Stronger. https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
I recommend all that from my own experience and the experience of other people I know.
The first 4 weeks will be hard, but after some time it will become a routine.
Working out to get specifically to get :toned" is a myth. Men and women both achieve their best looking bodies by picking and putting down heavy weight. Granted, women tend to (and should) focus more on lower body development than their upper bodies, but the principles remain the same: eat a surplus, progressively overload and lify heavier and heavier weight, focus on big compound movements first and isolation lifts afterwards, get enough sleep, then after gaining significant strength, muscle, and hopefully not too much fat, eat a slight calorie deficit and cut down on the fat while retaining as much muscle as possible. Doing this gives you the sought after "toned" look. Many if not most of the models with small waists, big butts, and perky chests workout with heavy weights, control their caloric intake, and bulk/cut cycle.
And no, it won't make you look bulky unless you are intentionally going for that look, focus a huge amount of time on upper body, and / or do steriods. Men have aroud 500% more testosterone than female on the baseline; you won't get big like a man would.
My wife and her best looking friends all lift heavy weights. I assure you none of them look bulky or masculine, far from it infact.
The best resource on this is Thinner Leaner Stronger by Mike Matthews. A lady who really embraces this is Brittany Perille (check out the second picture to see the results).
So, if you want to maximize your sexual strategy and outcomes, you need to lift.
cardio can be used to help your body in many ways (aging, hormones, heart/lung/circulation) but don't' look to it as a primary means of weightloss. be careful on tendonitis doing too much of the same thing, too soon. read up on HIIT and true low/slow cardio (like long hikes) as a combo on different days, vs. doing 75% effort on all days (key: variety of intensity)
you lose weight in the kitchen. plenty on reddit and online about different ways to do this, find one that works for you, but do get an app (ie: myfitnesspal) and start tracking everything for a while. until you have your shit dialed in.
and yes, lift weights. they will change your bone density, muscle mass, hormones and body like nothing else.
one book that is decent for both the diet and lifting side is: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/
Just buy this book ..
https://www.amazon.co.uk/dp/B006XF5BTG/ref=sspa_dk_detail_0?tag=mflweb-21&psc=1
.. it literally has everything you need to know about getting fit and eating right. You can get pretty much all the same info for free on the web, but this has it all in one very well written and very well researched book.
First, get tested for celiac disease if you haven't. There are blood tests for it, and an intestinal biopsy is the best diagnostic. If you have it, then you have to avoid gluten.
You could also have non-celiac wheat or gluten sensitivity. There's no lab test for it, but it definitely exists. The diagnostic process for NCGS is basically just a matter of trying a gluten-free diet. If you get better on the gf diet, and then worse again when you go back to eating gluten, and you don't have celiac disease or a positive allergy test to wheat, then you very likely have NCGS.
It can get complicated because people with NCGS may also be reactive to some foods without gluten, so they don't feel OK on just a gf diet. But this may not apply to neurological issues.
I've also encountered that dismissive attitude about gluten sensitivity from vegan/plant-based people. It's very irritating - gluten actually did a lot to ruin my life. Dr. Greger probably didn't intend it this way, but the cover of his book Carbophobia shows a guy terrified of a piece of bread, and it could be interpreted as a mockery of celiac disease. People with CD often have to be careful even that they don't accidentally eat bread crumbs. Bread (with gluten) IS poison for them, and eating bread every day COULD kill them, in a variety of ways.
This book will answer virtually all of your questions regarding muscle building.
I have 48 / 31. I hold all my fat in the abdomen, so even at DEXA 12% my abs aren't great. My obliques are for some reason way over developed too.
Progressive overloading my abs is what brought me some gains. I have been using - https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_3?ie=UTF8&qid=1525415684&sr=8-3&keywords=bigger+leaner+stronger
Here is an article from Micheal Matthews about abs (author of that book)-
https://www.muscleforlife.com/how-to-get-six-pack-abs/
>For example:
1 set of Cable Crunches, 10-12 rep range Directly into 1 set of Captain’s Chair Leg Raises, to failure Directly into 1 set of Air Bicycles, to failure Rest 2-3 minutes
>Do 3 circuits per workout 2 – 3 times per week, and your abs and obliques will develop. Let’s now look at how we can develop the rest of the core muscles.
I just started weightlifting too! It's kind of overwhelming as a female, but luckily it's no longer intimidating- the big guys don't look at me strange when i walk in the weight area and they've been helpful when i ask about machines or form advice :) I did find this book and I also enjoy the author's podcast- check it out, lots of great beginning information! Tons of science and thus far it doesn't seem to be complete bullshit- https://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr= Basically this guy says lift heavy, few reps, and eat with common sense. If you want to do cardio, do HIIT for short amounts of time.
I just started 7 weeks ago, and love this book. https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Never look Fred weights in my life more than a couple of weeks. I now do 5 days a week, on one or two occasions I've had to miss a day, so, doubled up, i.e. Two workouts in one session.
In 7 weeks I'm down about 7 pounds, but, up visibly in muscle, doesn't even look like my chest. As a side benefit, you may not experience, I'm not normally a morning person, now, I'm up by 6:00, sometimes as early as 4:30 AM, not using an alarm.
Buy this book-
https://www.amazon.com/dp/B0098PYV7Q/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
I've used the male version with very good results.
Okay so you know that diet is 80% of losing weight. Try intermittent fasting. Keto can also work well. Look at the keto sub Reddit. My friend using intermittent fasting + keto lost 40lbs in 2 months.
Also you sure you aren't in starvation mode? Calculate your tdee eat 3-400 less than it. Plan your meals. If you try to cut too much your body gets really efficient at using calories. So every 4-6 weeks eat at your tdee. Assures your body you aren't stuck in a famine.
Power cleans, clean and jerks might help with lifting the bags over your shoulder.
I'm not familiar with those workout programs. I did a my own thing for a few years never really making progress. Whenever I googled something this website kept coming up. It is very resourceful and well written. From there i found this book It connected some dots for me especially with diet. Since following the info in it I've had tremendous success. There's a women's version too, but the reviews reveal its the same book with a few pronouns changed.
I want mention, since I forgot initially, diet is of the utmost importance for building muscle.
First, well done and welcome to the sub. You're making a great decision, and I wish you all the very best with it.
> 1) I want to be healthy, I'm worried I'll gain lots of weight through eating mainly carbs. Does anyone have links to cheap and easy recipes?
As others have stated, carbs are not the enemy. The key is avoiding excessive fat and processed carbs. Here is a great book about the low-carb high-protein craze. (Not an affiliate link) > 2) I don't like meat substitutes, or tofu, can I base my diet purely on fruit etc.?
Absolutely! I eat fruit throughout the day and have a cooked meal in the evening. I don't use meat substitutes very often, and find that if I marinade and then bake the tofu the texture improves. Having said that, I only eat tofu maybe once or twice a month. The rest of the time it's fruit, veggies and pulses.
> 3) How cheap/expensive if your diet lifestyle? I'm not on a big wage, but I want to make sure my cosmetics aren't associated with animals either, any UK brands? Apart from Lush?
We're on a budget too, and find that it works out cheaper than buying meat. For example, a kilo of chickpeas might cost me €1.50. I can use them to make loads of falafels or lots of chickpea curries. Compare that with the cost of meat for the curry!
Cosmetics, my wife buys vegan brands, I'll have to ask her which ones. She also makes all the soap that we use, so we save money there too - 24 bars of that probably costs us less than €5.
Traditional bodybuilding workout with a cut will lean you out and keep you strong. When you lean out you won't be bulky and you probably already have gorgeous muscles.
Check out Thinner, Leaner, Stronger. I highly recommend it.