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  1. #1
    Registered User bluebandana457's Avatar
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    losing weight/lowering bodyfat without losing curves

    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?
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  2. #2
    Registered User erinlee01's Avatar
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    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.
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  3. #3
    Registered User bluebandana457's Avatar
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    more so my butt...its bubbly now
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  4. #4
    Registered User erinlee01's Avatar
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    Originally Posted by bluebandana457 View Post
    more so my butt...its bubbly now
    Then work on your glutes. Squats, lunges, etc.
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  5. #5
    Registered User bluebandana457's Avatar
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    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
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  6. #6
    Registered User erinlee01's Avatar
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    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.
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  7. #7
    Gettin' back up again Rowyn's Avatar
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    Originally Posted by erinlee01 View Post
    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^^!!
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  8. #8
    Registered User bethanyboo's Avatar
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    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.
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  9. #9
    Registered User KfayeJ's Avatar
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    Originally Posted by bluebandana457 View Post
    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!!
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  10. #10
    Gettin' back up again Rowyn's Avatar
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    Originally Posted by KfayeJ View Post
    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?
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  11. #11
    Mrs Dwayne Johnson #2 aintevenmad's Avatar
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    Originally Posted by Rowyn View Post
    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
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  12. #12
    Banned SirB1g's Avatar
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    Originally Posted by aintevenmad View Post
    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.
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  13. #13
    Registered User vitminl's Avatar
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    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.
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  14. #14
    Registered User BeijingBelle's Avatar
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    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
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  15. #15
    Registered User karoline8's Avatar
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    Originally Posted by KfayeJ View Post
    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.
    ...karoline...
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  16. #16
    Registered User elaina08's Avatar
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    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 ...
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  17. #17
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    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.
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  18. #18
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    Originally Posted by T-nation article
    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::
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  19. #19
    Registered User BeijingBelle's Avatar
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    Originally Posted by sarina1113 View Post
    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.
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  20. #20
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    Originally Posted by BeijingBelle View Post
    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.
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  21. #21
    Registered User LucienLachance's Avatar
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    Originally Posted by bluebandana457 View Post
    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.

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  22. #22
    Registered User bluebandana457's Avatar
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    Originally Posted by LucienLachance View Post
    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!!!!
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  23. #23
    Droppin' Plates KrystleKirby's Avatar
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    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!!
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  24. #24
    Registered User hisangel's Avatar
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    Originally Posted by bluebandana457 View Post
    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.
    Life is just one day at a time :D - What are you going to do with this day?
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  25. #25
    Fit mom of 2 terracotta's Avatar
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    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.
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