Reply to As a petite woman how can I build muscle yet lose weight at the same time?

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Reply to "As a petite woman how can I build muscle yet lose weight at the same time?"

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Lift weights consistently. Heavy weights. That’s hiw you build muscle regardless of size.  Heavy weights means more than they use in OT or other HIIT type classes. [/quote]

How heavy would I need to start with and is there any supplement that you recommend to build muscle faster?[/quote]

How heavy really depends on the person.  Squating 50 lbs is a decent place to start.  You should be able to deadlift more.  Shoulder press -20lbs per arm would be fairly heavy.  Chest press 40-50 lbs.  Again, it varies HIGHLY by person but those are decently heavy for me at 5'2". I'm 26% body fat (90 lbs of muscle mass) which I'm thrilled with since I'm 51.

I don't take any supplements and also don't track my calories or protein.  I go by muscle definition.  I also don't weigh myself.  [/quote]

Heavy shouldn't be based on a number/weight as it varies for everyone.  Heavy means that for bigger lifts (squat, deadlift, bench press) you can only do 4-6 reps with the weight you are using. If you can do 8 reps the weight is too light. if you can do 6 reps then increase the weigh until you can only do 4. Once you can do 6 at that weight increase again an so on.

most women do not lift heavy enough. [/quote]

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