[Pandarah]

Well,
I have my grad at the end of June which gives me around 5 months to.
get into better shape ?

I'm hoping for links to helpful sites or other threads on Soompi .

And for people saying I shouldn't worry about my weight or figure....
I don't want to have my picture taken and end up looking like some chubby Asian kid .

5 or 10 Years from now I don't want someone to look at my picture and be like
"Oh, I remember her she was so big O_O "

My family pokes fun at me about my chubbiness too =_=

[T3CHA]

5 months is plenty of time from chubby>skinny.
just eat healthy, drink water, exercise regularly.

read this:
http://www.fitwatch.com/weight-loss/7-ways...t-fast-319.html

its quite interesting

[fwnc_b!]

hi pandarah, check your pm. i sent you something.

[iamsars]

Losing weight is one of those things thats alot easier said than done... Most people start for a few days but then get frustrated when they don't see results and don't see the point in doing it anymore. If you start running alot you can burn quite a bit of fat... Just like most people say, eat less "fatty" foods like sweets and fast food, and start with running a mile or so, whatever you're comfortable with, and then start adding on everyday as you get more endurance...

[Pandarah]

I want to say thanks to the three of you


Especially to fwnc_b!

[cookiiess]

oh Pandarah! we are in the same boat!:D

i really hope to lose weight too! & yupp the link is really helpful!

all the best!:D

[kinein]

Well,
I have my grad at the end of June which gives me around 5 months to.
get into better shape ?

I'm hoping for links to helpful sites or other threads on Soompi .

And for people saying I shouldn't worry about my weight or figure....
I don't want to have my picture taken and end up looking like some chubby Asian kid .

5 or 10 Years from now I don't want someone to look at my picture and be like
"Oh, I remember her she was so big O_O "

My family pokes fun at me about my chubbiness too =_=

I salute you. Do not kowtow to those people that seek to fade you into the mass of fat and obese americans that number more then 2/3rds of the American population - the over 200billion dollars extra spent on healthcare because of the sickness from being out of shape, overweight, and fat is appalling. We could lower the national debt and have money for other things if we...

Random Inspiring people

She took 4-5 months I think.
http://www.bodybuilding.com/fun/tiffany_forni.htm
* keep in mind she had a REAL personal trainer, and she was willing to train to his directions to the dot and second and eat whatever he said to eat.

From 330-200 in a year
http://www.t-nation.com/free_online_forum/...20&pageNo=0
* a acquaintance of mine that I had the pleasure of helping out with certain questions, all accolades tho are due to his desire, dedication, and commitment to living a full, memorable, happy life


-------------------------------------------------------------

Nutrition Libraries
http://www.t-nation.com/archives.do?y=0&s=nutrition

http://www.figureathlete.com/archives.do?y...ietAndNutrition

http://www.bodybuilding.com/fun/bbmainnut.htm

* About Carbohydrates
http://www.bodybuilding.com/fun/anthony4.htm

* About Protein!
http://www.sheknows.com/articles/805434.htm

What does protein do?

* Anti bodies which consist of protein are essential in helping our bodies fight and resist diseases.

* You use up protein in everyday living just to keep your body running smoothly.

* Everyday we lose protein in the form of hair, skin and nails.

* Protein is supplied to the body to help heal and repair injuries.

* For growing children protein is needed for growth of the entire body.

* If you have an operation protein is needed to help build your body back to fitness.

Where do we get protein from?

Protein comes from the food we eat and are classed as either complete or incomplete proteins, complete proteins come from animal products such as chicken, fish and dairy products and they contain all the essential amino acids which are needed to help keep our body fit and healthy.

Incomplete protein are found in plant foots such as grains, nuts, beans and vegetables and provide a limited array of amino acids. Incomplete proteins must be eaten in a vast amount to enable us to receive all that is needed for protein building.

Incomplete and complete proteins can be combined together to compliment each other, for example many cereals are low in lysine but high in cystine, kidney beans are high in lysine but low in cystine.

Examples of combining proteins are, rice and beans, bread and cheese and cereal and milk. Recent studies have shown that the combinations don't have to be eaten at the same time, the necessary building of muscle and tissue is still done providing they are eaten during the course of the day.


Technical Scientific Inspiration
----

http://www.reuters.com/article/healthNews/...ndChannel=10112

http://www.fxstreet.com/news/forex-news/ar...7d-bbb8d4371eda
* About two-thirds of adults in the United States are considered overweight or obese.
* Obesity has increased dramatically over the past two decades.
* The direct and indirect costs of being overweight or obese is $117 billion per year, according the a 2000 report by the Office of the U.S. Surgeon General.
--- YES WE CAN! LOSE WEIGHT AND SAVE AMERICA!!! REDUCE THE DEBT!

http://health.yahoo.com/obesity-overview/c...hb_obesity.html

This whole soft, jiggly, soft, skinny-fat, chubby, husky, fat, obese thing wasn't an issue in the entire history of mankind until the last 50 years when convenience and fast food became readily available for the lowest common denominator!

------------------------------------------------------------------------

Exercise thread on soompi
http://www.soompi.com/forums/index.php?showtopic=131838



* oh fish oil, a multi-vitamin, lots of water! 1 gallon at least a day! green veggies! veggies! I'll let someone else fill in the holes ~ Educate yourself apply yourself or pay someone like me or mak to educate you and teach you ^^

[eunbit]

^drinking a gallon of water a day is not good to suddenly start if you are not athletic to begin with, or have a low-sodium diet. Drinking excess water just damages the kidneys, which work hard to maintain the pH and salinity of the blood.

Also, protein is definitely good and important, but most Americans eat far more than they need. I used to weight-lift in high school (I could squat 200 yo) so eating protein everyday (when I naturally gain muscle easily) just meant I had useless, bulky, and totally ugly excess muscles for years even after I completely stopped lifting. Yes, girls can be muscle-bulky too T_T and it usually looks terrible if you're not very lean.

Try cutting out every junky carb and fatty meats (ie potatos prepared any way besides roasted/boiled, all beef and pork products, skin-on and dark chicken meat; and obviously boxed sweeted cereals/poptarts/etc).
For rice and noodles, eat one modest bowl per meal; don't go for seconds.
Don't drink juices, smoothies, sodas, lattes etc, as liquid calories are enormous but don't fill you up at all. (If you're going to make a breakfast smoothie healthily, that's a diff story.)
Remember that ONE slice of bread = a serving, so make open-faced sandwiches with less mayo/ketchup/cheese/meats.
Stay away from commercial bagels. One "regular" big bagel ~ 3-4 servings of carbs!!! o.o
Don't snack.
Make at least 1/2 (by volume) of your other food items veggies.
Stay away from fried, pan-fried, and oil-filled dishes (ie, Thai/Indian curries, japchae, fried eggs)
Don't eat late at night (this is a big one. Don't snack or eat in the 4 hours before sleeping).

If you cut down on calories by switching to nutrient-dense, high quality foods, you can lose weight even without doing a lot of exercise every day. Do exercise b/c it's good for you; don't make it something you hate in the journey of losing weight.

[Makaveli]

^drinking a gallon of water a day is not good to suddenly start if you are not athletic to begin with, or have a low-sodium diet. Drinking excess water just damages the kidneys, which work hard to maintain the pH and salinity of the blood.

Also, protein is definitely good and important, but most Americans eat far more than they need. I used to weight-lift in high school (I could squat 200 yo) so eating protein everyday (when I naturally gain muscle easily) just meant I had useless, bulky, and totally ugly excess muscles for years even after I completely stopped lifting. Yes, girls can be muscle-bulky too T_T and it usually looks terrible if you're not very lean.

Try cutting out every junky carb and fatty meats (ie potatos prepared any way besides roasted/boiled, all beef and pork products, skin-on and dark chicken meat; and obviously boxed sweeted cereals/poptarts/etc).
For rice and noodles, eat one modest bowl per meal; don't go for seconds.
Don't drink juices, smoothies, sodas, lattes etc, as liquid calories are enormous but don't fill you up at all. (If you're going to make a breakfast smoothie healthily, that's a diff story.)
Remember that ONE slice of bread = a serving, so make open-faced sandwiches with less mayo/ketchup/cheese/meats.
Stay away from commercial bagels. One "regular" big bagel ~ 3-4 servings of carbs!!! o.o
Don't snack.
Make at least 1/2 (by volume) of your other food items veggies.
Stay away from fried, pan-fried, and oil-filled dishes (ie, Thai/Indian curries, japchae, fried eggs)
Don't eat late at night (this is a big one. Don't snack or eat in the 4 hours before sleeping).

If you cut down on calories by switching to nutrient-dense, high quality foods, you can lose weight even without doing a lot of exercise every day. Do exercise b/c it's good for you; don't make it something you hate in the journey of losing weight.

Squat 200 clean on a barbell? or 200 on a machine? also parallel or ATG? There is a big diff lol.
We also never meant that girls cannot become muscular, we meant that girls can never achieve the big muscular
masculine looking legs like men naturally. To do that you'd need performance enhancing drugs such as steroids.
I have to agree with most of the things kinein said. It is kind of obvious that someone who is just beginning
to train will not be able to go from drinking a measly let's say 8 glasses(1/2 gallon) a day to a full gallon a day.
Doubling water consumption is not an easy task lol. It takes time. I also agree with some of the stuff you said however.
Carbs should be moderated but it's not ok just to eat carbs whenever you want as you wont use them all the time.
Carbs should be consumed at breakfast to jumpstart the brain and other bodily functions and also pre/post activity.
At other times it's best to stay away from them. I'm glad kinein posted those links though, it just goes to prove that
weightloss does take time and at times you will be stagnant and the progress will slow but you have to keep
pushing as weightloss requires perseverence.

[lovex3]

Eat healthy food often
Don't eat right before you sleep (i would say... wait 3 hours before you sleep after your last meal)
Do 1-2 hours of Pilates every other day
Jog two miles every Saturday

plus

I recommend you to try playing a sport continuously or get a hobby like dancing
You will hopefully enjoy it and burn body fat at the same time xD

It takes a lot of work and energy to lose weight ._.

Good luck! I'm sure you'll succeed and look great by graduation!

[eunbit]

Squat 200 clean on a barbell? or 200 on a machine? also parallel or ATG? There is a big diff lol.
We also never meant that girls cannot become muscular, we meant that girls can never achieve the big muscular
masculine looking legs like men naturally. To do that you'd need performance enhancing drugs such as steroids.
I have to agree with most of the things kinein said. It is kind of obvious that someone who is just beginning
to train will not be able to go from drinking a measly let's say 8 glasses(1/2 gallon) a day to a full gallon a day.
Doubling water consumption is not an easy task lol. It takes time. I also agree with some of the stuff you said however.
Carbs should be moderated but it's not ok just to eat carbs whenever you want as you wont use them all the time.
Carbs should be consumed at breakfast to jumpstart the brain and other bodily functions and also pre/post activity.
At other times it's best to stay away from them. I'm glad kinein posted those links though, it just goes to prove that
weightloss does take time and at times you will be stagnant and the progress will slow but you have to keep
pushing as weightloss requires perseverence.

My legs were way beyond what most guys can dream of lol.
Also, it's completely untrue that girls can't get as jacked as guys. While yeah, we'd need to be on steroids to get as big in upper-body (and a lot of guys I know do =_=) women can be as strong as men in lower body, proportionate to height. And btw, I was 5 feet flat back then.
As long as they're lifting to failure and eat enough protein (I ate equivalent of 3 steaks a day) it's definitely do-able.
Also, for most girls even 8 glasses of water a day is way too much. If you're thirsty, drink water. When you're not, don't gag yourself on it. In the end, toxins are flushed out through the colon, not the urinary tract.

[Makaveli]

My legs were way beyond what most guys can dream of lol.
Also, it's completely untrue that girls can't get as jacked as guys. While yeah, we'd need to be on steroids to get as big in upper-body (and a lot of guys I know do =_=) women can be as strong as men in lower body, proportionate to height. And btw, I was 5 feet flat back then.
As long as they're lifting to failure and eat enough protein (I ate equivalent of 3 steaks a day) it's definitely do-able.
Also, for most girls even 8 glasses of water a day is way too much. If you're thirsty, drink water. When you're not, don't gag yourself on it. In the end, toxins are flushed out through the colon, not the urinary tract.

Strength doesn't = muscular development lol. I've searched women NATURAL bodybuilders on google and this is one of the
images I found. (second one too big to post)http://www.andreawanek.com/sitebuildercont...es/IMG_0749.JPG
(Sorry for the image size, i randomly grabbed them off google and didn't crop them)
Now look at their legs. They're both supposidly NATURAL bodybuilders. The second one looks somewhat enhanced because
of her arms but her legs look the same as the first girl's. Their legs look nowhere near as jacked as males who
are not on steroids that i've seen in the gym. I'm not saying women cannot gain muscle in their legs or anywhere else.
I'm saying that you don't have enough testosterone naturally to look anywhere near as jacked as a male and the fear of
becoming "bulky" is quite the myth. Also most average women don't even eat properly or train properly to gain such mass.
Most girls on this forum think you even get bulked up legs from just running. Keep in mind that the women in these pictures
are trained athletes who have devoted their time to finding the perfect diet and weight training/cardio routines to look the way
that they do. Mind you their definition of bulky and mine are completely different. If anything those women above that i've posted look
like they have ATHLETIC legs, they don't even look like that of a bodybuilder. Btw 8 glasses of water is not a lot. It is the daily recommended
amount which is pretty minimal. Most people don't even realize when they're dehydrated. If you only drink water when you feel thirsty, you're
probably dehydrated for most of the day. Being thirsty isn't the only indication of dehydration. If you're an active person, I don't see 8 glasses hurting you whatsoever. However, you're free to do as you wish. Here is something I pulled of wikipedia on dehydration quickly

"Symptoms of mild dehydration include thirst, decreased urine volume, abnormally dark urine, unexplained tiredness, irritability, lack of tears when crying, headache, dry mouth, dizziness when standing due to orthostatic hypotension, and in some cases can cause insomnia." - wikipedia.org

Anyways, these are just my $0.02. Like I said, you can believe whatever you like.

[eunbit]

=_=

you do realize that the info you posted up is commonly circulated. what makes you so certain it's true?

also, there's a huge difference in the way men and women look b/c of difference in body fat distribution and retention. jacked? meaning no body fat? what does that have to do with muscles? especially when the topic starter is a GIRL who wants to slim down, not get bigger?
and btw,
there are absolutely no guys i know with legs that big proportionate to the rest of their body.

so you think their legs are just athletic and not bulky?
good for you.
do you honestly think most girls want their legs to look like that? do you know what that looks like in a mini-skirt? or, God-forbid, a prom dress? =____=

it's great that you like bodybuilding. my point is that as a female who HAS done that (even taking protein shakes), the results are highly unattractive. and 'bulky' is a myth? please. pictures like the ones you posted look better posed like that and wearing less clothing. put those ladies in jeans and i guarantee they will be size 12 and up.

thank you for posting up that wikied list of dehydration symptoms. Because it makes it clear that most of us are far from it. Meaning, there's no reason to suddenly binge on water. Why give general cookie-cutter advice when someone is asking about something more specific?

and fyi, if a girl starts working out, running, when she hasn't before and DOESN'T cut back food/calories significantly, her legs WILL bulk up. Why? B/c it's easier to gain muscle mass when there's a certain threshold of fat present.

my posts were made to clarify that if a girl DOESN'T want to look like that, she should NOT work out the way guys do.
Period. Blank.


one last thing: in your first post, you said "we". um, why?
maybe you were responding to my post b/c you don't like it when girls say something that goes against your body-building beliefs.
i don't get why you think you'd be qualified to discount my experiences and advice, when you're NOT a female.
do you realize that it stinks of chauvinism?
and yeah, i did squat 200 lbs, in a power cage, ATG. Like I said, I was 5'0 back then. I also weighed about 118 lbs.
I'd be highly impressed to find any 16 year old who could lift as much proportionate to their height/body weight. Male OR female.

[Makaveli]

I never said that most girls want their legs to look like that. If you'll reread i've never said that.
Being Jacked is having muscle mass and also having it be shredded. As I said in my post, I was just proving
a point using those pictures. I never encouraged the girl to train like a bodybuilder did I? Also, I am aware
of the difference between the bodyfat %s and such on men's and women's physiques. What do protein shakes
have to do with being a bodybuilder? There are natural bodybuilders who don't even take protein shakes. Protein
shakes are not even a necessity if you get enough protein in your diet. When a girl starts running initially, there will be
SOME muscle gain. As for becoming bulky, it's very improbable from just running. Like I said, you don't have to believe me.
It's completely your call. I'm just writing what I've read and know from people i've trained with. As for guys having biggers legs
than their upper bodies, it's not something that cannot happen. I was simply stating some things contrary to what you said.
You have your beliefs and I have mine. My bodybuilding beliefs? lol. My bodybuilding beliefs have nothing to do with gender.
If you want to discourage people from weight training that's your perogative. I'd rather have people be informed and let them
try things and experience things themeslves. Weight training can greatly help people's weight loss goals but then again that's my opinion.
I wrote based off things many other experienced people have wrote and things i've seen in real life. It has nothing to do
with sex, if you think i'm being sexiest that's great. I really could care less. I never discounted your experience, however I did disagree with what you
said about women's muscular development. It's great that you squatted 200lbs, but that really makes no difference to me.

[eunbit]

thank you for clearly admitting your agenda.


you have yours: spread the gospel of body-building

i have mine: helping a girl slim down to look nice in a fancy dress


this is too obvious and dumb for words. congrats for fulfilling the stereotype of what it means to be a meathead.





*also: your body-building thread contains absolutely no information that anyone mildly interested in body-building wouldn't already know. so you're a personal trainer at a gym. good for you. did you think i haven't done the same?
protein shakes? lifting 200 lbs as a girl? did you really not get that means i've read/researched/lifted at LEAST as much as you have? and is it not possible that i wrote my posts b/c i found out that A LOT of that info is wrong, and misleading to females?
this is what i meant by chauvinism: arrogance that w/e you have to offer is automatically superior to someone else.
which btw, is a different thing from sexism.*

[jybaby]

I want to say thanks to the three of you


Especially to fwnc_b!

ooohhh i wonder what fwnc_b sent u ~~ shareeee ~~ olol

[kinein]

I think Eunbit the misconception is that you may think that the op is being told to become a competitive bodybuilder. Which I believe is next to impossible for the average person to translate some text and be able to train and eat consistently enough to get like that. My point is if you look at VS models, Hooter Girls, Fitness girls, hell the girl in unBorn, Bikini models, Miss Bikini Universe etc ~ They all lift weights. They do deadlifts squats lunges ~

Whether or not you get the bulky look is more about nutrition then anything else. It is a fact that % wise girls are stronger with the lower body then guys are but that is just from the outset before any training. It is also a fact that ice skaters have been known to clean and deadlift more then high school football players.

There are men and women that are predisposed toward more size but one would have to first look at their diet, training, and cardio and examine what they are doing before being able to evaluate if that predisposition is noticeable enough. If so then as this is common in the entertainment and fitness industry the person in question would tone down on their leg work besides accentuating the curves they desired and employ more cardio and diet if necessary.

Good replies all around though I see common threads and Eunbit maybe perhaps a assumption and then negative attack where not necessary. Without first taking into account what Makaveli envisions or whether he understands what the girl wants to look like you can't just slam him with what you think his goal is in his advice.

Randomly selected pics from fitness sites and model sites of girls that lift weights and make good choices with eating and cardio ~










* note she is a fitness competitor and ms. bikini universe competitor ~ based on what she is doing she changes her diet and exercise to accomodate the look she wants


* she looks great with or without the dress and she does squats and lunges etc





* Marzia Prinz has a 25 inch waist be aware that she looks softer when she isn't doing photoshoots ~


* She's benefited greatly from cardio 6 times a week, weight training 4? times a week I think and controlled diet.


* More benefits of weight-training cardio and NUTRITION, remember avoid eating tons of red meat if you want to limit calories and avoid mass, stick to chicken, tuna, protein shakes, and vegetable sources for protein!


Deal with it I think this kitten is cute.


* oh and the humble and average girl jamie eason!

Jamie Eason began her journey into the fitness world with a short stint as an NFL cheerleader, but she soon found herself sinking into an inactive lifestyle. So, she sat up and took action; she purchased a gym membership and began a regular workout routine. Soon after, her strength gains were coming nicely, but she wasn't so comfortable with the way her clothes were fitting.

After discussing this problem with a good friend of hers, she was put on a proper diet that completely transformed her body. Once she understood meal frequency and portion size, it was only three short months before drastic changes were made. In fact, these changes were so unbelievable that she walked away with her pro card after her very first time on stage. For Jamie Eason, this is what really solidified her passion for fitness.

*************************

Note how she initially in her situation found that if she just worked out blindly she found herself not exactly happy with her bodyshape. This is common knowledge but I expect many soompi readers to be learning this for the first time. But really after getting into it for a few months you want to with a coach or GOOD personal trainer re-evaluate and modify it to how your body is adapting and also review your nutrition. I always recommend every 1-3 months a review of eating, exercise, rest, and weight training. Which goes hand in hand with making sure the you take lots and lots of pics and date them. At least once a week or twice a month.

I don't recommend eating steak frequently to someone trying to emphasize aesthetics ~ it should be moderated as it has a lot more calories and an awesome source of creatine. Which should be dosed at a limited amount if you don't want an illusion of more size as creatine has great water retention benefits. Not the same as carb/puffy/alcohol retention but if any reader goes across Eunbits notes about steak and lifting weights you'll have a better idea how her diet directly influenced the look ~ combined with most likely a genetic predisposition toward more muscular gains then normal for the average person.. this represents her individual experience and is not indicative of a majority of the female population per se.

This is of course all conjecture working with the information at hand.

pss. if a person can be objective and has an eye for dimension, lines, and shape OR employs opinions from people that are analytical in nature or critical then the usage of a coach/trainer is not needed in having someone tell you that you have no ass and should do squats to fix that.


Thus ends my contribution following great posts by Eun and Mak albeit heated and muy caliente!

Eun tone down the rage! I don't think Mak had any intention of creating a bodybuilder girl. In fact a majority of guys that lift weights prefer a Victoria Secret chick that works out ( I think Fredericks is better tho! ). I personally think Ms. Japan, or the Ms. Bikini Universe is my preference when I help my female friends out with exercise and nutrition. Looking hot and sex in anything or nothing! Cheers to POSITIVE vibes and Smiling!

Now to ramble about other things elsewhere ~ Like.. the double pattie jalapeno burger from Carl's Jr.. omfg.. so good.

[kinein]

If you want to keep it simple Pandarah you can ignore everything I said and just run 2-4 miles a day everyday. Running will have a dramatic impact

This should simplify everything! Do some cardio any cardio ~ and fix your eating habits.

Oh and I'd like to personally thank Fifa for Shin Mina



Now play nice everyone!

[S.O.M.E.XDAY]

wanna add something for you to take into consideration on.

eat foods that have mufa in it in every meals. I heard it bring wonders for those who wanted to weighing down. just google up mufa and they'll bring you to it.

good luck!

[asianpanthers]

well...i dont know...about what's going on in this thread...but you dont have to go crazy over your diet. maybe cut a few obvious things out of your diet...like...fast food...i shed 44 lbs last summer by just not eating so much fast food and eating like...1-3 servings of carbs per day

just work out while trying to keep your heart rate between 160 and 180
when i wasn't so busy with work, i was able to stick around for 2 hours or so...plus i liked it and i was getting a lot of visible results.

but now i'm really unmotivated. i'm not getting any stronger and it's a real pain in the butt getting workout supplements in korea (luckily, this doesn't apply to you!) hahaha but i gained a healthy amount of muscle too--but i'd say i went from roughly 28% body fat to 15

but of course...most people give up on diets within the first two weeks, so it's entirely up to you--i saw a weight loss thread that promised progress pics...it wasn't updated again after like the third day. seriously. sad. don't let this happen to you! good luck