losing weight/lowering bodyfat without losing curves

[bluebandana457]

any ladies lose bodyfat without losing their curves? i seem to lose weight and just be thin, i dont know how to lose weight, keep curves, and have muscle?

[erinlee01]

Depends on what curves you are talking about. If you are talking about the hourglass, then work on adding muscle to your shoulders and lower body. If you're talking about boobs, not much you can do if you're shedding fat, outside of plastic surgery.

[bluebandana457]

more so my butt...its bubbly now

[erinlee01]

more so my butt...its bubbly now

Then work on your glutes. Squats, lunges, etc.

[bluebandana457]

i should re word my question...sorry thought about it after my last post

the only time i have ever had "abs" or a super flat stomach i had a very unhealthy low weight and bodyfat. i see women that have incredible flat stomachs but yet still have "curves" their hips, butts, i was a pencil!! i just want to know how to get my stomach flat without losing everythingggg else!

this is my workout plan:

Monday:
Stairstepper 10min
Jump squat 3x12
Jump lunge 3x24
Deadlifts 3x12 70lbs
Plank rows 3x12 12lbs
Dips 3x10-12
Hanging leg riases
20min elliptical

Tuesday: 60min SS

Wednesday:
Stairstepper 10min
Burpees 3x12
Lunges walking 3x40
Pulldowns 3x12
Bench press 3x12
Shoulder press 3x12
Weighted hyperextensions 3x12
20min elliptical

Thursday: 60min SS

Friday:
Stairstepper 10min
Kickbacks 3x25
Bridges 3x25
Kettlebell shoulder raise swing 3x16
Reverse lunge with cable row 3x12
Pull ups 3x10
Planks
20min elliptical

Saturday:
30min HIIT


i was working out 4 days a week 2 upper 2 lower, but noticed bulk adding to my legs. i eat mostly low carb, high protein moderate fat-do get carbs from fruit-cherries, apples, the occasional pineapple, green veggies

[erinlee01]

Stomach getting flat comes down to diet. To get curves everywhere else, again, you need to add muscle to your shoulders, glutes, legs. You're going to lose fat all over - you can't spot reduce. The trick is to add in muscle where you want it. Look at figure competitors - they have curves even at low bodyfat.

[Rowyn]

stomach getting flat comes down to diet. To get curves everywhere else, again, you need to add muscle to your shoulders, glutes, legs. You're going to lose fat all over - you can't spot reduce. The trick is to add in muscle where you want it. Look at figure competitors - they have curves even at low bodyfat.

^^x2^^!!

[bethanyboo]

When I got lean enough to start seeing my abs I looked pretty scrawny. It's all about building enough muscle to look curvy and then cutting back down to get the flat tummy.

[KfayeJ]

i should re word my question...sorry thought about it after my last post

the only time i have ever had "abs" or a super flat stomach i had a very unhealthy low weight and bodyfat. i see women that have incredible flat stomachs but yet still have "curves" their hips, butts, i was a pencil!! i just want to know how to get my stomach flat without losing everythingggg else!

this is my workout plan:

Monday:
Stairstepper 10min
Jump squat 3x12
Jump lunge 3x24
Deadlifts 3x12 70lbs
Plank rows 3x12 12lbs
Dips 3x10-12
Hanging leg riases
20min elliptical

Tuesday: 60min SS

Wednesday:
Stairstepper 10min
Burpees 3x12
Lunges walking 3x40
Pulldowns 3x12
Bench press 3x12
Shoulder press 3x12
Weighted hyperextensions 3x12
20min elliptical

Thursday: 60min SS

Friday:
Stairstepper 10min
Kickbacks 3x25
Bridges 3x25
Kettlebell shoulder raise swing 3x16
Reverse lunge with cable row 3x12
Pull ups 3x10
Planks
20min elliptical

Saturday:
30min HIIT


i was working out 4 days a week 2 upper 2 lower, but noticed bulk adding to my legs. i eat mostly low carb, high protein moderate fat-do get carbs from fruit-cherries, apples, the occasional pineapple, green veggies
I am in the exact same boat w/this...was super skinny~Had great ab definition & now that I am building muscle & a little healthy fat~I can seem to get abs back for the life of me~Driving me CrAzY..What to do, what to do?!
I eat super clean too..So, don't give me the "abs are made in the kitchen" crap, LoL!!

[Rowyn]

I am in the exact same boat w/this...was super skinny~Had great ab definition & now that I am building muscle & a little healthy fat~I can seem to get abs back for the life of me~Driving me CrAzY..What to do, what to do?!
I eat super clean too..So, don't give me the "abs are made in the kitchen" crap, LoL!!

Super clean has nothing to do with it:). Calories in versus calories out is the "made in the kitchen" idea. Some women can only see their abs at very low bodyfat, which comes down to diet. I don't get why it is SUCH a big deal to "see" abs----if the rest of you looks tight and lean and you tummy is decent, what's the fuss?

[aintevenmad]

Super clean has nothing to do with it:). Calories in versus calories out is the "made in the kitchen" idea. Some women can only see their abs at very low bodyfat, which comes down to diet. I don't get why it is SUCH a big deal to "see" abs----if the rest of you looks tight and lean and you tummy is decent, what's the fuss?

Very true.. but it seems like for most people abs are an indicator of fit sexiness.

Bluebandana, 3x12 reps seems like a lot if your focus is building muscle and not just muscular endurance.. I'd go with heavier weights and less reps

[SirB1g]

Very true.. but it seems like for most people abs are an indicator of fit sexiness.

Bluebandana, 3x12 reps seems like a lot if your focus is building muscle and not just muscular endurance.. I'd go with heavier weights and less reps

Not quite.

I'm a massive fan of heavy training, it's all I do and works well for me but this part isn't quite right.


Firstly, the idea of muscular endurance at greater than 12, or 15 or whatever reps etc is something of a myth. Even relatively light loads (25% of 1RM) are more than sufficient to elevate protein synthesis and increase muscle anabolism resulting in muscular hypertrophy.


Secondly, 12 reps is very reasonable if your goal is purely hypertrophy. The actual repetition count itself is irrelevant, but anywhere between 60-75% of your 1RM results in maximal protein synthesis.

[vitminl]

You have to work those specific body parts, squats, stairs, and lunges for the gluteus. There are specific press to help with the chest, but that is more difficult to control, surgery may ultimately be the only answer for that.

[BeijingBelle]

t-nation.com/readArticle.do?id=1305014

This article from T-Nation talks about training for the "Jessica Simpson" body (her Dukes of Hazzard body, not her present one, ha). It talks specifically about avoiding losing your curves in the pursuit of great abs, and what muscles to focus on training for an enhanced feminine look.

Hope it helps :)

[karoline8]

I am in the exact same boat w/this...was super skinny~Had great ab definition & now that I am building muscle & a little healthy fat~I can seem to get abs back for the life of me~Driving me CrAzY..What to do, what to do?!
I eat super clean too..So, don't give me the "abs are made in the kitchen" crap, LoL!!

I do heavy weighted ab excercises in the 8-12 rep range once a week and have seen great results with this. Some do not need to do this as doing compound lifting does work the core but I had no definition until I started doing specific lifts for my abs...right now I've been bulking for 4 months, am up to 152lbs and still can see my obliques and the "promise" of abs under my soft belly and can feel the muscles very easily under my skin...lol...I believe abs are just as anyother muscle, that you have to build them up to see them.

[elaina08]

Thanks for posting that article from Tnation above. I'm interested .. it kind of goes against much of the information here and in NROL4W. He also says to do bodyweight x 10 which for me is a little over 1200 ??? And it says to lay off any exercise that makes an already developed area (thighs/hips) bigger .. which is the opposite of what I've read. It's still an interesting read to say the least ...

[toodlepip]

That article is kind of depressing...if the author is right. Cut back on weights, go for long distance running and eat at 1200 calories? How fun.

No frikkin' thank you.

[sarina1113]

From a training perspective, if a guy is trying to build up his quads, the worst thing he can do is spend 45 minutes running on a treadmill every other day. Why? Because long-distance running will shrink your thigh muscles quicker than anything else. So if you're a female who thinks your hips and thighs are too big, you'd benefit from long distance running.


I love reading stuff that makes absolutely no sense whatsoever.

::shakes head::

[BeijingBelle]

I love reading stuff that makes absolutely no sense whatsoever.

::shakes head::

Agreed, parts of the article do contain some fallacies of logic. HOWEVER the whole "Britney Spears" syndrome makes some sense. It seems like a lot of women with defined abs have straighter figures, as if there was a correlation. Which is worrying for those of us who want to keep those curves!

Some of the advice on feminine muscles to specialize in is helpful too, because for sure building up deltoids and those hip muscles will give someone more of an hourglass shape.

[SexyChic]

Agreed, parts of the article do contain some fallacies of logic. HOWEVER the whole "Britney Spears" syndrome makes some sense. It seems like a lot of women with defined abs have straighter figures, as if there was a correlation. Which is worrying for those of us who want to keep those curves!

Some of the advice on feminine muscles to specialize in is helpful too, because for sure building up deltoids and those hip muscles will give someone more of an hourglass shape.

Well easy solution....don't do tons of ab work ;) I work my abs once or twice a week with only 1 or 2 exercises. No direct oblique exercises though.


If you end up with a "straighter" figure, it may be due to genetics. Some women have small hips and some carry all their weight in their hips/butt.

[LucienLachance]

any ladies lose bodyfat without losing their curves? i seem to lose weight and just be thin, i dont know how to lose weight, keep curves, and have muscle?

Everyone's different but when I lost weight, my friend turned to me and said..

"Omg where did your boobs go?" which hurt but I am more happy with my toned body then having big boobs/perfect hourglass shape etc.

Working out used to be about appearence for me, now it's about feeling fit.

:)

[bluebandana457]

Everyone's different but when I lost weight, my friend turned to me and said..

"Omg where did your boobs go?" which hurt but I am more happy with my toned body then having big boobs/perfect hourglass shape etc.

Working out used to be about appearence for me, now it's about feeling fit.

:)

I got the same response. My boobs seems so small. But so does the rest of me. Boobs I don't really care- just no pancake ass!!!!

[KrystleKirby]

Heavy lifting consisting of low reps 6-10 and mulitple sets (4-5) of squats/presses/lunges has worked for me! I am living proof of no ass to booty. I have compound leg exercises to thank for it!!

[hisangel]

any ladies lose bodyfat without losing their curves? i seem to lose weight and just be thin, i dont know how to lose weight, keep curves, and have muscle?

Be careful of your diet - make sure that you're preserving muscle tissue to allow for curves. Watch doing oblique excerisizes that actually widen your waistline. Also build areas around the hour glass to encourage the look of curves. Always lift hard and do cardio afterwards to extend the fat burning process. If you're a hard muscle gainer, plan on increasing your protein intake and make sure you do a post workout shake with nothing to slow down delivery.

[terracotta]

You need to lift heavy and build muscle. You are doing endless reps for lower body which means you aren't going heavy enough. While I agree with the person above that you CAN get hypertrophy at 12 rep sets, they do have to be heavy, and a lot of your plan has stuff like 2x40 walking lunges and jump squats, when you need regular heavy squats and lunges.

Something like
http://www.hotnfit.com/weightlifting/fullbody2.html#top
as an example.

If you do not like the 6-10 rep range for legs, you can instead do 3x8-12 reps a set and get equally good results. Just geared a little more to size and less to strength.

Muscle gain is going to be your key to not losing your butt.