The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
After listening to Leigh's Make My Body Hot series, I've realized I've been using many wrong techniques to get the body I want. I want the look of a Victoria's Secret model or the girls on Shape/Fitness magazine. So that skinny, slightly 'toned' look.
I know this looks is heavily reliant on proper diet, but I'm looking for advice in terms of training. I've always done more than I need in regards to training and I'm trying to better understand what I need to achieve this look. In her series, Leigh says to that achieve this look, you need light training and more of an emphasis on cardio. What exactly does this mean in terms of days per week, sets/reps, weights and/or bodyweight, steady state and/or intervals? I'm just looking for a little more clarification.
I know this isn't the typical look desired by most on this forum, so I really appreciate any advice!
Where did you get Leigh's series from? It is something that we have pay for?
I like that look too...a friend of mine, who used to be genetically muscluar, acheived a similar look, and she did LOTS AND LOTS AND LOTS of cardio,and pretty much completely stopped lifting weights. When I say lots of cardio, Im talking 2hours a day. Hard to maintain though, and what happens when you stop?
Id like to learn more about this too, as I am not sure if I am doing what I need to get my body what I want too. I really dont want to be "muscular and angular" either, but I do like feeling strong.
You don't HAVE to do lots of cardio to get the look. She's saying to choose that as exercise vs weights.
If you're trying to achieve a bigger deficit than diet alone will easily provide, cardio would be a good tool. Interval cardio would be a good tool, too.
What happens when you stop? Well, you should never STOP. At least for your health, some exercise is important. You might slow down the level of activity, though. At that point you have to figure out the amount of food to eat vs the amount of activity you do.
As far as fat loss (or maintenance) goes, there's nothing magic about cardio. All it does is burn calories. You either burn them through activity or don't eat them in the first place.
Swigg has tried and recommends Valerie Waters' Red Carpet Ready program for this specific purpose. There's a pretty good interview with Waters in Figure Athlete. I haven't tried it myself, so can't speak from experience, but it does sound like a good match for your particular goals.
I'm also thinking OPT as a plan. I'm not familiar with Red Carpet Ready, but I do have the ValSlides and I love them! I picked mine up at Target. Try doing push-ups with them...KILLER.
You don't HAVE to do lots of cardio to get the look. She's saying to choose that as exercise vs weights.
If you're trying to achieve a bigger deficit than diet alone will easily provide, cardio would be a good tool. Interval cardio would be a good tool, too.
What happens when you stop? Well, you should never STOP. At least for your health, some exercise is important. You might slow down the level of activity, though. At that point you have to figure out the amount of food to eat vs the amount of activity you do.
As far as fat loss (or maintenance) goes, there's nothing magic about cardio. All it does is burn calories. You either burn them through activity or don't eat them in the first place.
I meant to say that is what worked for my friend, but not necessary for everyone. And what I meant by stopping was reducing from 2hrs a day to something more managable. She still continues to do it for fear of blowing up.
I'm planning to have most of my deficit come from my diet, but I do enjoy training. I want to make sure my training is conducive to my goals though. Ideally, I'd like to workout as little as needed, so if I need to increase, I'm not ending up doing insane amounts of exercise. Plus for this look, I'm thinking (from Leigh's podcasts), that I don't need tons of exercise.
Thanksfor the link to Figure Athlete. I've read that article before, but I'm really looking for more of a guideline on how to train for this look, rather than a program. I get bored quickly with routines, so I like to learn how to create a program myself. Plus, I'm hoping to not pay for a program. I'm looking for advice more along the lines of 3 days of full body lifting, 3 sets of 8 reps, 4 days cardio, etc. I'm guessing to achieve this look it's going to be more like 2 days of lifting and 4 or 5 days of cardio, but I'm not sure.
While on Figure Athlete, check out Chad Waterbury's programs. He has specific non-bulking training systems for the 'bikini' figure you seem to be looking for...and they're free. He has a 3-part article that teaches you how to set up your own program.
I'm doing one of his programs now. It switches things up day by day-- weights, jump rope, wall sits-- and I really like it.
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I really should leave the house...
I like that look too...a friend of mine, who used to be genetically muscluar, acheived a similar look, and she did LOTS AND LOTS AND LOTS of cardio,and pretty much completely stopped lifting weights. When I say lots of cardio, Im talking 2hours a day. Hard to maintain though, and what happens when you stop?
Lots of cardio tends to "eat" muscle, so if you're wanting to slim down from a muscular form, marathon levels of cardio would help.
Uh... Wow! How about if you wanna get that look that you focus on DIET first and then worry about the training. I cannot imagine the bad things 2 hours a day of cardio might do to me right now. I would tear up joints and wear myself plumb out. You can get the look you want best with watching your calories and learning about nutrition. (plain and simple) Of course you already said that but it feels like you don't really believe it.
If you wanna add a bit of a muscular look then add in a hypertrophy or strength type program such as NROL or one of the many other weight training programs. Cardio will eat the muscle and lifting will add it. And what in the heck is this "bulky" concept. Look at all the women lifting like mad in the challenge and tell me which of them you consider too bulky and we'll go from there. If I am not flexing or pumped, I have that very look right now that you speak of. So many women approach me to find out how to do this. I lift like a BIG DAWG in my training. Bottom line is that you are not going to get all bulky lifting weights without some form of steriod or enhancer. It just isn't that easy.
No silver bullets and no out-training the bad diet for long term results. It really is about the diet. After the diet, if you wanna get skinny do cardio. If you wanna look lean with muscular touches, lift.
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The BIGGER I get the smaller you look
Uh... Wow! How about if you wanna get that look that you focus on DIET first and then worry about the training. I cannot imagine the bad things 2 hours a day of cardio might do to me right now. I would tear up joints and wear myself plumb out. You can get the look you want best with watching your calories and learning about nutrition. (plain and simple) Of course you already said that but it feels like you don't really believe it.
If you wanna add a bit of a muscular look then add in a hypertrophy or strength type program such as NROL or one of the many other weight training programs. Cardio will eat the muscle and lifting will add it. And what in the heck is this "bulky" concept. Look at all the women lifting like mad in the challenge and tell me which of them you consider too bulky and we'll go from there. If I am not flexing or pumped, I have that very look right now that you speak of. So many women approach me to find out how to do this. I lift like a BIG DAWG in my training. Bottom line is that you are not going to get all bulky lifting weights without some form of steriod or enhancer. It just isn't that easy.
No silver bullets and no out-training the bad diet for long term results. It really is about the diet. After the diet, if you wanna get skinny do cardio. If you wanna look lean with muscular touches, lift.
Your post reminds me of something I read in this month's In Style magazine. Some celebrity trainer that trains Gwyneth Paltrow said that she never allows her to lift a weight over 3 lbs because that makes women bulky.
IMO, I would MUCH rather look like you than Gwyneth or any of those others that have NO definition and are completely smooth looking.
Your post reminds me of something I read in this month's In Style magazine. Some celebrity trainer that trains Gwyneth Paltrow said that she never allows her to lift a weight over 3 lbs because that makes women bulky.
IMO, I would MUCH rather look like you than Gwyneth or any of those others that have NO definition and are completely smooth looking.
Those stars could get just as skinny and lacking in muscle by eating less. I'm happy they're getting the exercise, which is burning some calories and keeping them more healthy. Tracy Anderson is accidentally helping them, despite her beliefs. Although, as buff as Madonna once was, I'm sure she knows how hard it is to bulk up and just keeps quiet.
Just as long as you know that that celebrity trainer was wrong. Hell, what doesn't way three lbs? A jug of milk weights about that. A baby weighs A LOT more than that. A bag of dog food weight 18lbs or more, and if you go to CostCo, you're a stud.
Your post reminds me of something I read in this month's In Style magazine. Some celebrity trainer that trains Gwyneth Paltrow said that she never allows her to lift a weight over 3 lbs because that makes women bulky.
I read that too, and almost choked... I HATE that kind of crap going around, and hate that so many people believe it. Of course working in a gym environment, I probably have to hear it more than others...
Today I was talking to a woman who wanted to lose her little bit of belly fat (she's skinny-fat, no muscle) and I was telling her it's partly diet and partly doing some cardio and especially adding more strength training to increase overall muscle and metabolism... another woman (not staff) was listening and interrupted with "you just have to go to the abs class - that belly will be gone in a month if you do enough crunches". ARGH!!!!!!!!!
Those stars could get just as skinny and lacking in muscle by eating less. I'm happy they're getting the exercise, which is burning some calories and keeping them more healthy. Tracy Anderson is accidentally helping them, despite her beliefs. Although, as buff as Madonna once was, I'm sure she knows how hard it is to bulk up and just keeps quiet.
Just as long as you know that that celebrity trainer was wrong. Hell, what doesn't way three lbs? A jug of milk weights about that. A baby weighs A LOT more than that. A bag of dog food weight 18lbs or more, and if you go to CostCo, you're a stud.
I couldn't remember the trainer's name off the top of my head, but you nailed it!
It makes me sad that someone who is supposed to be knowledgeable about fitness spreads this erroneous crap. I went to a thing at my gym a few weeks ago about metabolism that was lead by one of the trainers there (a former bodybuilder). It turned out having little to do with metabolism and more about what foods to eat, in particular the absolute avoidance of any dairy which he did not come and say but certainly implied made you fat. He even told everyone that first thing in the morning, after getting up and immediately drinking 8 oz of cold water (to "rev up" your metabolism) you should consume egg substitute; not real eggs, or even "real" egg whites from eggs, because those are also dairy and will also make you fat. It was all I could do to sit through the whole thing, but everyone else was lapping it up and actually writing down all of his instructions like they were law!
Newsflash: THIS is a Victoria's Secret model. She is probably around 18% body fat. I'm sorry to be the voice of reality, but someone who is at or around 13% body fat does not look like this. Even in the dimmest of lighting.
If that somehow isn't the case, please let me know where you purchase your mirrors.
To the OP:
I would wait for Leigh to weigh in on this one, but the reality is that your body is created a helluva lot more from what you're doing in the kitchen than what you're doing at the gym. You know this already. Have you considered doing something along the lines of a bikram or ashtanga yoga practice? You're working purely with body weight, and I have yet to see a "bulky" yogini.
well said tina. I have a friend who is actually in the business, and there is a very big difference between models in victoria's secret and mags like shape, versus mags like muscle fitness hers, oxygen etc. I hope leigh weighs in on this one too, but from what I know, the percent body fat in the more "muscle-oriented" mags are more like figure competitor lean--12-13 or even lower. compared to the look that the OP aspires, which, I agree is more like 17-18.
something very important to understand mentally about this quest for the lingerie model look: so much of the victoria secret model look also has to do with your genetic body fat distribution. some women naturally carry adequate body fat in their breasts, rear and other desirable places, but not a lot of fat in less desirable places. when they lean out, they maintain the fat that gives them their beautiful curves. I have treated many women over my career who have tried to "beat" or "starve" their bodies into a shape that is not natural for them. and they end up looking very unhealthy, not to mention unhappy that they never achieved what their minds think is their ideal look.
a good workout plan, and more importantly, laser focused nutrition, will get a woman into HER best body possible.
for example, lets say that I really aspire to the kate moss, tiny hips, willowy model look. ummm. my body is just not naturally going to be that. even if I embarked on an extreme wicked starvation, muscle wasting plan, my starved body is not going to look like the body of a natural ectomorph. I think it is great to look at models, be inspired, and aspire to improve our physiques, but I think this is best mixed with a healthy dose of body image work. not to mention gratitude for all of the wonderful things our healthy, fit bodies allow us to do daily that have nothing to do with appearance.
REALLY, REALLY good posts ladies. I look much softer and girly at 16% or higher body fat then I do at current body fat. It is a significant difference in my overall appearance and has nothing at all to do with how I am working out.
And Wendy GETS the body acceptance thing better than anyone I know on this board. Many of us have gone through or are going through this. In the past year, I have learned to love and accept where I am in my process and who I am am genetically. This does not mean that I lose "improvement" type goals or plans for changes in the future but it does mean that I love where I am in the moment and work smartly and realistically towards these future goals.
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The BIGGER I get the smaller you look
A lot determines the look of a body. Mostly, genetics/environmental factors while aging. From how hungry you get, muscle fibers, height, acne, olive skin, bigger bum, stubby neck, etc. How much we can toy with IS limited. 5'2 will never look like 5'8 BUT you can at 5'2 look like this...
this...
this..
this...
this..
this...
The list goes on. All 5'2. All different training/body fat levels/etc.
Best thing to do is figure out what you want first. Then take a honest look at yourself and them, asses what is possible. For example, growing 3 inches, not possible. Losing 3% body fat, is likely possible.
Thanks for all the advice! This is a great discussion. I know I can't change what I look like (re: height, body structure, etc), but in working with what I've got, I'd rather work towards the look of a VS model or Kelly Ripa (even though she's a little too lean for my liking), rather than some of the other pictures.
What do I need to do in regards to training, to achieve that look? I fully understand that diet is first and foremost, but I assume there's some sort of training going on. Would power yoga/ashtanga yoga, pilates and cardio be it? Any suggestions on how to put together a workout to achieve this look? Thanks again!
For me personally - I love the $ bikini one, but would be ecstatic to look like the one in the kilt (and MAYBE able to actually achieve that someday???). The last one, I don't see ever getting abs like that... and not enough muscle (aka too skinny) on Kelly or Shakira. As for Jennifer Love... that's just an unflattering bikini, IMHO!
A lot determines the look of a body. Mostly, genetics/environmental factors while aging. From how hungry you get, muscle fibers, height, acne, olive skin, bigger bum, stubby neck, etc. How much we can toy with IS limited. 5'2 will never look like 5'8 BUT you can at 5'2 look like this...
this...
this..
this...
this..
this...
The list goes on. All 5'2. All different training/body fat levels/etc.
Best thing to do is figure out what you want first. Then take a honest look at yourself and them, asses what is possible. For example, growing 3 inches, not possible. Losing 3% body fat, is likely possible.
Leigh, if you were to guess.....what is the BF% and weight of these examples?
Wow, cool pics. I think my body type resembles Shakira the most, so at my best, I could probably get close. I have the hips and thighs, and small boobs. Like in her song, "lucky for my breasts are small and humble", LOL ! Blame that I am middle eastern I guess.
Leigh, if you were to guess.....what is the BF% and weight of these examples?
Heh fun question...
#1-17%
#2-18-19%
#3-27-28%
#4-25%
#5-18%
#6-15%
Now this is harder because I can't see very clearly the thighs/bum in some and this is where a lot of number are "made" for women. Also, fun fact, why most magazine shots you see are waist up only. Easy to water/carb deplete the stomach, not so much thick thighs.
thanks leigh, this helps a lot. I would have to say of all of these posted, my best bet would be to shoot for number 4, except I don't carry that much muscle, and my body shape is different. if I had to guess, she carries more of her bodyfat in the legs/butt, wheareas mine is in the stomach. but the level of leanness I like. multiple methods have me currently at 28 or so, so I think 25 is reasonable.
leigh, when is your body fat video coming out? that was such a good idea!
She put two more out a week or two ago, and I think there are more coming.
I'd like to go for #4 but a little leaner (like maybe 20%? 18%?). I'm probably closer to her body shape (without all the extra fat I've got. ). That's interesting. Thanks for those comparisons!
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What do I need to do in regards to training, to achieve that look? I fully understand that diet is first and foremost, but I assume there's some sort of training going on. Would power yoga/ashtanga yoga, pilates and cardio be it? Any suggestions on how to put together a workout to achieve this look? Thanks again!
Tailoring a look/Make my body hot series
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