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avoiding a "bulky" look on a petite frame

This is a discussion on avoiding a "bulky" look on a petite frame within the Ask Cathe forums, part of the Cathe Friedrich Fitness Forums category;; Hi Cathe, I'm trying to figure out the best workouts for a petite frame (107 lbs). I'm 5' tall with ...

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Old 01-12-2013, 10:45 AM
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Default avoiding a "bulky" look on a petite frame

Hi Cathe,
I'm trying to figure out the best workouts for a petite frame (107 lbs). I'm 5' tall with a crazy short torso, short legs and no hips...a pretty much straight up and down figure...and I'd like to look as long as lean as possible. I've typically always stuck with Taebo workouts and exercises using 3 lb weights with fast high rep movements. Of course, I've been doing that type of workout for so long, the results aren't what they used to be. I just purchased the Hard Strikes DVD and really like, but I thought I might try the new upper body workouts, too. Which upper body workout in the Xtrain series (or any series of yours) would you recommend? And which leg exercises would help give that long and lean look? I am realistic and aware that my body can only change so much Hope what I'm asking makes sense!
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Old 01-22-2013, 02:00 PM
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I am also very petite and have gotten good results from barre workouts--TurboBarre in particular is great for really burning out the lower body, plus the upper body work (light weight, high reps) is perfect for getting definition without bulking up. I also highly recommend Cardio Barre by Richard Giorla. HiiT workouts will be your best friend for leaning out. Good luck!
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Old 01-27-2013, 02:02 PM
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For me, Horizontal Conditioning has completely changed my body in ways weights never did. I'm completely addicted to them! I have more definition then when I did weights. Check them out Horizontal Conditioning
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Old 01-27-2013, 02:52 PM
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Cardio leg blast for lower body and the legs one are good. I think the chest back shoulders and bi n tris on the stability ball would be good as ell. I dont know if ud want burn sets because you go heavier on that.
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Old 01-28-2013, 08:19 AM
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Quote:
Originally Posted by kariev View Post
For me, Horizontal Conditioning has completely changed my body in ways weights never did. I'm completely addicted to them! I have more definition then when I did weights. Check them out Horizontal Conditioning
Ok, I have been pushed over the edge to order one of these workouts!! Which one do you suggest I start with? Do I *need* all of them or can I get away with a few? TIA!
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Old 01-28-2013, 03:22 PM
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Hi there,

I'm also a shorty coming at 5ft, with short legs, except I'm a pear-shape. I can tell you from my own experience that lifting heavy has done wonders for my body. No "bulk" here . Although I love barre and light weight/high reps, I would never exclusively just rely on that type of training for my body. For me, variety has been the key, and that includes moderate-heavy weight training for all muscle groups. Why not venture over to the dark side and try moderate-heavy lifting? You might be surprised at how well your body responds. I would recommend ALL the Xtrain upper body and lower body workouts. With that being said, the best results for legs/glutes I was able to obtain with STS Meso 2 (moderate-heavy weights). I always had this fear installed in me that heavy lifting would turn my saddle-bags into gigantic thunder thighs , when in reality the exact opposite happened . So bottom line: you never know until you try .

Good luck!

Natasha
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Old 01-28-2013, 07:22 PM
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Thank you gratefuldog!
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Old 01-28-2013, 08:07 PM
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Ok, I have been pushed over the edge to order one of these workouts!! Which one do you suggest I start with? Do I *need* all of them or can I get away with a few? TIA!
I started with volumes1,2,3, and bootcamp. Bootcamp is extremely hard so definitely don't start with that one. Initially I had to take so many breaks so don't feel discouraged initially. I have all of her year 1 hardcores and 101's ( the 101's are 30 minutes long) and I'm now working on year 2. Theses never get easy and always give me DOMS all over. The workouts are similar but different at the same time.
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Old 01-29-2013, 07:01 AM
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Thank you all for chiming in...much appreciated! I think my biggest concern is because I have no hips (though, I do have a booty) I worry about looking like I have "man shoulders", since I don't have the hips to balance out my upper body Thank you for the suggestions!
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Old 01-29-2013, 08:56 AM
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tweinbach- don't worry about working your shoulders at least some, though. When you build nice shoulders, it tends to make your waist look smaller. I also LOVE Horizontal Conditioning. It really helped to cinch in my waist and flatten my abs more than crunches ever did, and it works the arms, chest and shoulders really well, too! The only thing I ever felt was lacking when I did HC a lot was my bi's and tri's. They got a wee bit weaker, which now that I have XTrain Bi's and Tri's I'm going to use that to supplement my arm strength here and there. Heavy weighted leg workouts also slimmed my lower body, just like Mini-Natty. I'm 5'2" and tend toward a pear shape. Between Cathe's weighted lower body workouts and my Hiit cardio (to burn that excess fat) my lower body has never looked better! Not bulky at all. The key is to burn the fat while you lift. If you build muscle but don't burn off the fat (either through diet and/or Hiit cardio...which I swear by versus steady state) than you may very well look bulky instead of lean. HTH!!

ETA: Oh, I wanted to add that everybody is indeed different and what works for one person may not work for another, even if we're the same height, same gender and both pear shaped. I just wanted to let you know what worked for me. I was always afraid of lifting and weights and the "bulky" thing and was pleasantly shocked and suprised that not only wasn't the case for me...it was the opposite! You never will know if you don't try and it may take several months before you see the payoff since when you first start weight training many women will experience water retention at first. This tends to freak a lot of ladies out and they give up heavyish weights too soon. Sometimes it takes years to figure out what works for us, and then suddenly something changes with our physiology (menopause, post pregnancy, etc) and what worked before doesn't work the same way. Then it's back to tinkering again. Hope that makes sense...
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Last edited by cokonkel; 01-29-2013 at 09:20 AM..
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