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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;; tweinbach - don't worry about working your shoulders at least some, though. When you build nice shoulders, it tends to ...

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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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Old 02-01-2013, 07:59 PM
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I'm also short (5'3") with a very muscular frame. (People always say that I'm "tiny" though...I'm like, who are they talking about?!) I had always been afraid of heavy weights bc I was scared that I'd look really really bulky. But STS made me an absolute devotee of heavy weights. I leaned out remarkably with STS and heavy weights. No more light weights/high reps for me! Super clean eating, heavy weights, and hiit cardio workouts are where it's at! :-)
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Old 02-02-2013, 03:04 PM
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Thanks so much for mentioning the Horizontal Conditioning. I've been educating myself on this type of workout - went to the woman's site, watched the You Tube videos, etc. I think it looks like a great workout and I finally ordered Volume 1. I want to see if I like it enough to buy others.

I feel that Cathe has conditioned my core enough to bypass the beginner ones for sure. Since I'm 5'2 and weigh 127 (always fluctuating back and forth!!) and seen some people say it worked for them to get the last few lbs. of I'd give it a try for $19.99 and $3.00 shipping.

THANK YOU again for this thread and mentioning this. I'm always wanting and NEEDING more core strength. Yay!! Wish me Luck!!
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Old 02-02-2013, 04:52 PM
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I'm curious too. Wondering which ones to try.
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Old 02-03-2013, 04:52 PM
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Quote:
Originally Posted by Cosmo Mom View Post
Thanks so much for mentioning the Horizontal Conditioning. I've been educating myself on this type of workout - went to the woman's site, watched the You Tube videos, etc. I think it looks like a great workout and I finally ordered Volume 1. I want to see if I like it enough to buy others.

I feel that Cathe has conditioned my core enough to bypass the beginner ones for sure. Since I'm 5'2 and weigh 127 (always fluctuating back and forth!!) and seen some people say it worked for them to get the last few lbs. of I'd give it a try for $19.99 and $3.00 shipping.

THANK YOU again for this thread and mentioning this. I'm always wanting and NEEDING more core strength. Yay!! Wish me Luck!!

These w/o are amazing, so hard! I definitely thought I was in the "advanced" category for w/o but these kicked my butt!! I have vol 1-4 and BC, I too skipped the beginner ones and sometimes wish I would have tried them. I am trying to work them in with Xtrain but I found that my body couldn't handle both, these w/o really use every muscle. I am thinking of doing xtrain one week, HC one week, and rotating them. If anyone else has a good way of incorporating these with Xtrain please let me know.
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Old 02-05-2013, 10:36 AM
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Wow, great feedback! I'm definitely going to start incorporating HiiT workouts. Being 41 and weighing under 110 lbs, I guess I don't have a lot to complain about! Perhaps bulky muscles aren't my problem, just getting that extra "stuff" off around them is probably what I need to work on. Oh, the joys of getting older!
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Old 02-05-2013, 11:34 AM
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When you guys say "heavy" what exactly are you talking about? I'm also short (5' 3") and I know I need to change my workout regime since I'm in my 40s and I can tell that my old workout routine is no longer working.

I've always been afraid of bulking and I think I might be someone who needs to use heavier dumbbells (and also put the fork down!). Does heavy mean 10 lb dumbbells for squats, lunges, etc? Or something heavier? What do you define as "heavy" for arm work?
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Old 02-05-2013, 11:46 AM
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Quote:
Originally Posted by poachedsalmon View Post
When you guys say "heavy" what exactly are you talking about? I'm also short (5' 3") and I know I need to change my workout regime since I'm in my 40s and I can tell that my old workout routine is no longer working.

I've always been afraid of bulking and I think I might be someone who needs to use heavier dumbbells (and also put the fork down!). Does heavy mean 10 lb dumbbells for squats, lunges, etc? Or something heavier? What do you define as "heavy" for arm work?
Hi poachedsalmon - Heavy is different for different people. It is the amount that you can lift/squat/whatever for 10-12 reps before you fail (either you can't do another rep, or you lose your good form). If you can do 16 reps then it's not "heavy" for you. For some people (especially if they are new to weight training), 10 lb dumbbells might be heavy. Others might need to use a barbell with 50 lb or more for squats and deadlifts.

For myself I usually use 15-17.5 lb dumbbells for biceps curls (one in each hand) and anywhere between 30-50 lb total for squats, lunges and step-ups depending how many reps I'm doing.

A good way to determine a good weight to use is to do the "one rep max" tests, which estimate the heaviest weight you can handle for one rep of a particular exercise - you then take a percentage of that.

Stebby
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Old 02-05-2013, 12:01 PM
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Default Horizontal Conditioning Bootcamp

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
I've seen you post this a few times so I was intrigued enough to try one. Whoa. I bought the Bootcamp DVD and am completely impressed. It is a workout to say the least.

I loved it so more will be coming when the budget allows.

Thanks for the recommendation.
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Old 02-05-2013, 12:17 PM
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Quote:
Originally Posted by Stebby View Post
Hi poachedsalmon - Heavy is different for different people. It is the amount that you can lift/squat/whatever for 10-12 reps before you fail (either you can't do another rep, or you lose your good form). If you can do 16 reps then it's not "heavy" for you. For some people (especially if they are new to weight training), 10 lb dumbbells might be heavy. Others might need to use a barbell with 50 lb or more for squats and deadlifts.

For myself I usually use 15-17.5 lb dumbbells for biceps curls (one in each hand) and anywhere between 30-50 lb total for squats, lunges and step-ups depending how many reps I'm doing.

A good way to determine a good weight to use is to do the "one rep max" tests, which estimate the heaviest weight you can handle for one rep of a particular exercise - you then take a percentage of that.

Stebby

Thanks, Stebby!

I know "heavy" is subjective, I just wanted to get an idea of what is heavy for other people. I suspect that I have been cheating myself out of effective strength training for years because I was afraid to increase my weights for fear of bulking. I've stuck to 8 lb dumbbells for legs, somehow convincing myself that that is "heavy" for me. I can tell you I can easily do more than 10 reps with 8 lb dumbbells, I just haven't pushed myself beyond that.

Plus I read other people's posts about the DOMS they get from STS Total Body or Muscle Max and I never get DOMS. I'm sure it's because I never work my muscles hard enough.

Last edited by poachedsalmon; 02-05-2013 at 12:22 PM..
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