As I mentioned last week, my body is quick to respond, and then I must work extra hard to ensure I don’t plateau. While some of you may be like me, others of you may be slower to respond; either way, weeks 3 & 4 will be make or break weeks! Be sure to take those progress pics this week as you should definitely be seeing some results. Where to look? My first results typically come in my midsection as I find it tightening even after a week of clean eating. When I begin to see results in my legs, then I know I’ve been working hard. This is a common problem area for many women as well.
Tips for Building Feminine Muscle:
One of the most common struggles encountered in a weight lifting based fitness program is the fear of looking bulky. Women do not naturally have the circulating levels of testosterone as do the male counterpart; therefore, the muscle mass that men achieve cannot be built naturally by females. Also, muscle is more dense than fat (it is not lighter – 1lb of feathers = 1lb of lead), which means that 5lbs of muscle will take up less space on your body as compared to 5lbs of fat. Still, when individuals (including me) first begin weight lifting, they feel “bigger.” Most of the time this isn’t the crazy inside us seeing things in the mirror; when you lift weights, you are building/enlarging you muscle fibers. In a weight training session, you are likely burning several hundred calories, which, given a clean diet, will lead to fat loss. Still, this “bigger” feeling experienced comes from the fact that as you build muscle, you still have fat that needs to be lost to begin seeing the muscle that you’re working hard to build.
As someone who grew up very thin/small, I LOVE the fact that weight lifting has enabled me to build and sculpt the body I’ve always wanted; yet, I do like the feeling of being “small.” I wanted it all: the muscle mass to feel/look fit, yet the low body fat to look petite/feminine. If this can give hope to one of you, I’ve done my job – IT IS POSSIBLE! I’ve been working for several months to continue to reduce body fat in order to attain that feminine muscle, which comes from solid muscle mass and reduced body fat. If those are you goals, I suggest you keep lifting heavy (low weights will not give you the feminine muscle, and may actually decrease the amount of calories you’re burning). Also, diet is key; I’m not talking about a “diet” that requires restricted cals/carbs, rather one that comes from natural, clean foods. Finally, it is all about persistence and patience. This week showed me that it is all possible; I wanted to give up several times on this feminine muscle look – I either felt too skinny lacking the muscle I wanted or too big as I still needed to reduce my body fat. Do not give up! You WILL get there!
Lauren, I canNOT tell you enough how this encouraged me today! Your timing could NOT have been more perfect! I have been discouraged with not seeing the results I feel I've been working Hard to get! You addressed some KEY things here for me! 1. The significance of lifting heavy. For so long I've heard for lean feminine muscles, lift light weights with more reps. I've recently started lifting heavier weights but wasn't sure how my body would transition from loosing the last "wobbly bits" as Bridget Jones' Diary so eloquently put it, and turn the fat to muscle that wouldn't be bulky!! Can I ask you a clarifying question… are you also saying that because the muscle building and fat loosing might not happen simultaneously, one might actually get bigger before getting smaller? And if so, what kind of time period does that occur?
2. Your reminder of patience and being a working/living example (rather than a theory to read about) has given me extra motivation. I too have always been small and with just turning 30, I wanted to sculpt, loose the excess (that I've never even had in my 20's) and see some great tonality in my overall physique. I am eating clean, lifting and doing cardio consistnetly. Do you have any idea what kind of time frame a transition like this happens in? Of course, this is SO broad, but are we talking 1 year or 2 months or somewhere in between? What was it for you?
Sorry for the essay!! haha!! You just wrote such a beautifully inspirational piece! THANK YOU!!!!
Thank you for all those sweet words – I'm so thankful to be of help in your life!
HI Lauren,
Do you mind responding to my clarifying question I asked… here it is again from my comment above..
"are you also saying that because the muscle building and fat loosing might not happen simultaneously, one might actually get bigger before getting smaller? And if so, what kind of time period does that occur?
Thanks again so much for all you are doing to help motivate and inspire women!!
Oops sorry…don't know how I forgot to respond to that! Yes & no. I will try to clear that up…when you lift weights you are BUILDING muscle (there is no such thing as toning/tightening biologically). HOWEVER, muscle is more dense than fat, so having muscle will not make you "bigger." In fact, having muscle may actually aid in the fat burning process because it acts as a metabolic furnace, using calories just to sustain itself.
Still, some individuals start lifting & say "ugh I feel bulky" & blame it on the muscle they are gaining. Well, I think that sort of a cop out; most likely, these individuals have not yet lost weight in certain areas (women tend to say this about their legs). The small amount of muscle gained is not going to add to that image; the majority of this "bulk" is still coming from the fat that needs to be lost.
So, you won't really get bigger before you get smaller. The time all depends on how hard you work on it. Typically this happens when individuals begin working out, yet, continue eating unhealthy food. Therefore, if you train and eat healthy, this is not a problem that you should experience!
Hope that help clarifies 🙂
XO
Hello Lauren! I follow your blog and your Instagram and you are such a role model. I have one question that hopefully you can give me some feedback on…I have been working out for a while now, but have just started getting more into meal prepping, lifting more weights, etc. I have noticed quite a difference in my upper body and abs but those pesky legs are not budging! I have muscular legs but have areas on my legs where I feel I need to lose fat. How can I do this?! Do I need to be doing more cardio, taking something. Help please! 🙂
Very common problem! Typically, where you gain fat first is the same place that it takes to lose it the longest (this may be you legs). Nope – continue doing exactly what you're doing; for you the "patience and persistence" I speak of will be key! keep working hard, the fat loss WILL come
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How heavy should one be lifting to get the "feminine look"? I started with 3lb and 5lbs dumbbells (Ik but seriously i had no strength). Now I am doing around 8lb and 10lbs in each arm. I can do 30lb barbell with squats and lunges. Now should i strive to lift heavier with lower reps? Thanks so much in advance. You're such an inspiration. 😉
No one can (or should) tell you how heavy to go. If you can't do a particular weight, you can work yourself up to that weight over time, but I wouldn't suggest forcing yourself to use weight that would make you sacrifice form and reps. Keep working your way up: small gains each day, each week, etc.
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