newbie girl needing to build muscle!

Hello Hello

I am a newbie here. I joined gym 5.5 months ago and have lost heaps of weight and am looking fantastic even if i do say so myself! However i just cant seem to build muscle, i flex my arms (you know that muscle pose) and its just soft and squishy as is my bum :(
I do body pump class x 2 week and spin class x 2 week and run once a week and do pilates once a week.
I assume a weight based gym session is in order but i wouldnt know where to start and when i ask at the gym they just push for expensive personal training sessions which i dont want.

I am female...5'6 and weigh 69 kilos (need to lose at least 10 more kilos to reach goal weight) and looking to build muscle and tone the usual suspects upper arms bum and thighs! ;)

any help greatly appreciated.
x
 
What changes are you currently making in your bodyweight? Consider your answer honestly -- I don't care whether you've been gaining weight, losing it or maintaining it. Just make sure you're aware of what's going on with your body so that you can make adjustments as necessary.

Increases in muscle mass and decreases in body fat are largely conflicting goals. As a beginner, you may be able to achieve both at once to a certain extent, but in general it's easier and more effective to focus on one body composition goal and then the other, because to grow muscles generally requires an excess of calories available to convert into lean body mass, while a reduction in body fat generally requires a deficit in consumed energy relative to your daily usage. In other words, the best way to gain muscle mass is to gain weight (while doing strength training) and the best way to lose fat mass is to lose weight (also while doing strength training). This means that other than following a good program (like the one I'll link you to and talk about below), you need to be eating appropriately for your goals.

The good and bad news is that you've got a lot of options here, since there are so many ways to achieve the results you're after. There are literally thousands of different routines that will work for someone in your shoes...but there are many more thousands of routines that are just a bad idea (and, as you've already discovered, not everything will work).

I'm going to make life simple for you by giving you only one program option. The only concession I'll give you is alternative exercises if, for whatever reason, the exercises in the main program aren't appropriate for you (eg injury, movement is too technical, not yet strong enough for the exercise, etc).

http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html

This is a program I wrote primarily for teenagers who need to get stronger for sport, but the principles of strength training and the principles of building muscle are more or less the same, especially when you're still a beginner. Have a read through the thread.

The exercises covered in the program are: Squats, press, power snatch, dips, and pull ups/chins ups. The 45 degree leg press, taken to full depth (while keeping your hips down on the bench) is a suitable substitute for squats. You shouldn't need a substitute for the press, just use dumbbells if an Olympic barbell is too heavy for you. Box dips (which are described in the second post) are a good substitute for normal dips. If your shoulders aren't okay with any form of dip, go for bench press (like the press, you can use a barbell or dumbbells). If pull ups and chin ups are too much for you, just use the lat pulldown machine. Power snatches are where people are most likely to freak out without one-on-one coaching. If possible, I'd recommend learning them over not learning them, but if you're unwilling or unable to learn them correctly, simply do snatch-grip deadlifts or snatch-grip shrugs as described in the second post, or do snatch-grip high pulls (just like a snatch-grip shrug, except you let your elbows unlock and have the bar float up to mid-torso level). Other than these optional variations, do the program as written.

I hope you find this helpful, and not too overwhelming.
 
Welcome to the site! You sound motivated and focused. That is what a trainer does, motivate, focus and share technique.
You can get technique herem, and you have everything else.

Follow the fish's advice and join us!
Sweat Daily!
FF
 
I agree that it is hard to both build muscle and lose fat at the same time, but it is definitely doable. Because you are just trying to look a bit more defined and it doesn't sound like you are really wanting to build any serious muscle, you might want to do some circuit style training where you alternate between cardio and weights machines. That way you can get your heart rate high to burn some calories from fat during your cardio intervals and then you can use the weights as an active recovery. The main key is to track your progress. Whatever machine you are using you should always try to increase in some way each time you work out. It would be good to take some time to try all the different weights machines and to see how much weight you can use comfortably for 8-12 reps. It is important for the weight not to be too heavy or too light to start off with. By your last rep you should be failing - meaning you couldn't do another one if you tried. If you can keep going then your weights are too light and you need to increase slightly.
The other thing I would recommend doing is increasing your weights during your pump classes. Pump is designed to build muscle. It is also great for cardio because it is fast paced and keeps your heart rate up, but if you are constantly increasing in your weights then you will see results from doing that twice a week as well.
Of course the other key to losing the fat is to eat right. Everyone has muscle hidden underneath the fat, if you burn the fat off you will see the definition. Make sure you are following a diet plan of some kind which is correct in calories and combination of protein, carbs, and fats for your goals. There are heaps of fat loss plans online to get you started.
Hope that helps
 
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