Skinny girl want to be bigger, help!

[Aly87]

Hello
I'm a skinny girl 5'10 & 53kg. I need help/ advice on how I can achieve a big toned butt & toned legs!!! But still have womanly figure.

I have Caths butts & guts DVD & muscle max DVD which I've used previously I love them.
Do you think I can get a bigger butt by doing these workouts & eating more? How many times a week should I do these DVDs? When's the right time to eat & what foods should I mix together to get best results?
I want to build muscle but keep a womanly figure. I also don't want to eat more just to get fat & not toned.

Any suggestions, experience would really help me. I don't know if my plan of eating more & doing these DVDs is a good one or if I'll get the results I want.

When I workout previously I never tried to get bigger butt & thighs by eating more before I was more about being thin toned. I don't want that.
Please any advice suggestions would really help me.
- Aly

 

[IslandRose]

Hi Aly. Before you start any new exercise plan to achieve a specific goal you should start with realistic expectations. While you can certainly gain lower body mass and get bigger buttocks and thighs, genetics also play a huge role on how much muscle you can build. If you are naturally skinny, which by your height and weight you probably are, you will have a harder time building muscle than somebody that has a genetic predisposition to bulk up. The opposite is also the case, someone that has a tendency to build muscle mass usually has the hardest time getting a really lean look. That being said, diet is the most important thing, eating complex carbs and lean protein, every 2-3 hours (while you are awake, you don't want to wake up at night to eat). Don't forget good fats either (olive oil, flaxseed, almonds and other nuts, and the fats from fish like sardines, salmon, tuna, etc.). Your exercise plan should be more strength focused than cardio focused. You should devote at least 3 days a week for pure weight training and of those try to have two for lower body only, the other one a full body, or an upper body workout. For your other workout days, you can do cardio. I'd say sessions of 20-30 mins is plenty for your cardio days. Try to do cardio that will build some muscle on your lower body like running, spinning, and step. Have 1-2 "rest" days a week, on those days you can do light stretching, yoga, or just rest. You also have to be patient when it comes to seeing results. For some people is 3 months, for others 6 months, and it could even take at least a year to see noticeable results. I hope this helps.

 

[nckfitheart2009]

Hello,

I agree with what has been advised so far with expection of Running.

You have clearly pointed out your genetic not being much of help to the goal you are aiming toward. As much as your goal has to be realistic, running is not the best option for building and gaining mass. I suggest maximum 3 times per week 15 warm up plus cardio per week of moderate intensity. As your fitness level improve try Hiit. It is the best for building muscle. Ten to maximum 15 minutes is all you need. 2-3 times per week. You need to focus on lifting.

Here is something to read and eventually to put your mind at ease

Cathe Friedrich - Interval Training Structure: How Long Should You Rest Between Intervals

http://cathe.com/4-hormones-that-impact-your-ability-to-build-muscle

Nothing is time effective than Hiit as far as gaining cardiovascular benefit and building/gaining muscle is concerned.

All the best

 

[IslandRose]

I agree with Hiit as a cardio option as well, as long as it is a 30 min or less workout and has lots of explosive lower body movements as opposed to a lot of planks, burpees, etc. Cathe's Hiit DVD is perfect for that, 40/20 being my fave from that DVD. Another important point when it comes to Hiit is that it is so taxing on the heart that it should not be done on consecutive days or be your only option for cardio on a weekly basis. I, however, still stand by my running rec because I have been a runner since I was in my teenage years and I think one of the reasons why I have muscular legs and buttocks is because of running. Yes, I have the genetics to build muscle, but the only people in my family that have legs like mine are the runners not my aunts who love zumba hehehe. I never was a long distance runner, but more of a sprinter. Long distance runners practice for long hours while sprinters do not. Long distance runners tend to be very lean while sprinters have more muscular legs. Running at a comfortable fast pace outdoors or on a treadmill for 20-30 mins should help build some leg muscle. Everybody is different of course, and you should keep trying different things until you find something that gives you results, but that you really like doing and that you can actually do (i.e. If you have lower back or knee problems, there's no point in high impact workouts like running or Hiit). Good luck trying new things.

 

[nckfitheart2009]

I agree with Hiit as a cardio option as well, as long as it is a 30 min or less workout and has lots of explosive lower body movements as opposed to a lot of planks, burpees, etc. Cathe's Hiit DVD is perfect for that, 40/20 being my fave from that DVD. Another important point when it comes to Hiit is that it is so taxing on the heart that it should not be done on consecutive days or be your only option for cardio on a weekly basis. I, however, still stand by my running rec because I have been a runner since I was in my teenage years and I think one of the reasons why I have muscular legs and buttocks is because of running. Yes, I have the genetics to build muscle, but the only people in my family that have legs like mine are the runners not my aunts who love zumba hehehe. I never was a long distance runner, but more of a sprinter. Long distance runners practice for long hours while sprinters do not. Long distance runners tend to be very lean while sprinters have more muscular legs. Running at a comfortable fast pace outdoors or on a treadmill for 20-30 mins should help build some leg muscle. Everybody is different of course, and you should keep trying different things until you find something that gives you results, but that you really like doing and that you can actually do (i.e. If you have lower back or knee problems, there's no point in high impact workouts like running or Hiit). Good luck trying new things.

very interesting post Running long distance compared to sprint is different. Running for marathon has a depletion effect and I certainly would *not* even think of suggesting it to anyone struggling to gain weight. Sprint does build muscle but not long distance running. I agree.

I would not advise Hiit for Aly87 as it's clear there is double goal to pursue. building and increasing mass. To be able to effectively go through 30 minutes the exerciser need some power cause Hiit is just too demanding on the overall body and on existing muscle. With such low weight 53kg there is simply no muscle. There is need in recruiting, building and increasing muscle to gain mass. This would not be the case of an obese or overweight individual who certainly has something underneath layers

One more clarification.3 time per week Hiit is the maximum recommended frequency. 1 per week listening to the body would be a starting point.

All the very best,

 

[IslandRose]

I would not advise Hiit for Aly87 as it's clear there is double goal to pursue. building and increasing mass. To be able to effectively go through 30 minutes the exerciser need some power cause Hiit is just too demanding on the overall body and on existing muscle. With such low weight 53kg there is simply no muscle. There is need in recruiting, building and increasing muscle to gain mass. This would not be the case of an obese or overweight individual who certainly has something underneath layers

One more clarification.3 time per week Hiit is the maximum recommended frequency. 1 per week listening to the body would be a starting point.

All the very best,

I totally agree with you Nathalie. Hiit can actually help build muscle, think squat jumps and other lower body plyometric movements, but it should not be the workout to start when somebody doesn't have enough muscle. One should definitely have a certain amount of muscle mass to attempt and complete a Hiit workout. Maybe consider it for something in the near future, but not yet, because you need to gain muscle mass. Your focus like we both said should be on weight training. Your cardio sessions should be small, and lower body focused. And don't forget about the diet. It's not the same when you gain weight due to muscle than when you increase your fat percentage. Not all calories are the same. Sure you can gain weight eating junk food and sweets, but it won't be the quality you need to build muscle. I hope this makes sense.

 

[DixieGirl]

Hi Aly,
I'm also a skinny girl that has been working for years to build muscle. While I've had success, my genetics just make it so that I don't know if I'll ever reach my goals But I'm going to keep trying! The girls here have given you some great advice, definitely apply it to what you are doing. Don't be afraid to lose your womanly figure, that won't happen. Lift HEAVY, limit cardio, eat right (protein, good fats & good carbs) and you will be amazed with the results you will see. I would recommend that you consider investing in STS. For me, it has delivered the best results. Good luck!

 

[nckfitheart2009]

Hi Aly,
I'm also a skinny girl that has been working for years to build muscle. While I've had success, my genetics just make it so that I don't know if I'll ever reach my goals But I'm going to keep trying! Good luck!

Glad you are not giving up...That is the mind set to have. Even with genetics help, nothing is given! It took me years to get to where I am now. What helped me is the mindset and the fact that working out has become (six month after discovering cathe) truly fun fun fun When it's fun you keep at it without thinking too much

Take care dixiegirl

 

[Aly87]

Thank you!!!

Thank you all so much for your advice it's been so helpful! & positive. Now I know where I should start & what workouts are best for my goal. I'm very hopeful I'll reach it, I realise with my body type it may take a while but it's not impossible
Thank you as well for the links!