This post answers the question from a reader:

    "I have a small question: at this time I do the exercises in this Youtube video. As I used 4kg and I felt it was not working enough, I put 7kg for early periods to work the thighs and buttocks! Is it a lot?

    I have no aches because I stretch properly after and I feel that my muscles work well without trembling or burn. They heat up slowly, finally I feel comfortable and I feel it work anyway. "

Reply

So here is my answer (I'm a little upset because I had already sent to the reader in question links to videos serious it was apparently not regarded, but usually I'm much nicer ...):

First about the video on Youtube: exercises are performed particularly poorly. It is not by watching the videos of "Youtubeuse" beauty that you will get fitness tips that hold water.

I do not care that her 'boyfriend' or 'personal trainer': in addition to being particularly head slaps, he clearly has no idea of the proper technique for making 'lunges' (slots).

If this girl buttocks, it is certainly not because of this type of training. Because she is young and she has naturally buttocks. In addition, it puts a very long tank top, cutting the butt in half to make it visually more "compact".

The correct technique slots is this:

The angle at the knee must be straight (90 degrees). The knee should not exceed the forefoot. The bust is hyper law, it does not oscillate, stomach returned and actively engaged abs.

It is also foolish enough to make slots as they do a hyper-thick carpet with a carpet on it. This makes the support level very unstable feet.

In terms of weight: up to you, I can not really judge, since I have no idea how many sets and how many reps you doing. Wholesale ideally for a session thighs & buttocks targeted exercises, you can aim for 4-5 different exercises and 3 sets of 15-20 repetitions per exercise.

To find out if you work at a high enough intensity when you are doing the exercises, you should be able at any time to master the movements they are well made, but final rehearsals must be pretty hard to finish.

So "being comfortable" at the end of a series of exercises does not seem to me hyper intensive. 

That said, given that you just put you there, I think it is sufficient. Master the correct technique, whatever the type of exercise is always much more important than the amount of weight you use.

Take Silhouette of muscle mass without intake of fat, the holy grail of bodybuilding practitioners. But is that really possible?

 My response to a reader who sent me the following message: "I have a goal of fat loss and muscle gain concurrent. Is it better to eat my fill or otherwise try to eat more when I play sports (weightlifting, HIIT)? 

In my case, when I listen to my hunger, I do not eat much, between 1200 and 1400 calories per day, sports day a little more between 1500 and 1700. As for my weight and size recommendations are do not go below 1439 calories. In a goal of fat loss and muscle gain, it is necessary to force myself to eat, or should eat less and my hunger (and therefore eat fewer calories for me)? "

My answer

Everything depends on the visual result you seek.

What some people describe as "fat loss and muscle gain simultaneous" is actually an especially fat loss, which certainly may be accompanied by a mini muscle gain in the beginner, but muscle gain is very limited .

The person thinks it took muscle because the muscles are more visible without the fat layer that was over. In fact, the person has mostly made a kind of small dry. She believes if more muscular because she sees his muscles draw, when in fact she had the same muscles before, but they were "buried" under a small quantity of grease.

Actually take muscle mass necessarily imply a small caloric surplus. Otherwise how to build these additional tissues? They do not manufacture themselves from love and fresh water they need their materials to build.

An exception to this principle, however, is the beginner (s): actually, when we started, no need for caloric surplus: from the moment we begin to bring muscle building, the body will adjust and "strengthen" naturally muscles after the training effect, even without caloric surplus.

In fact, I can not answer your question because I have no idea of the visual results you seek, what you really mean by "muscle gain". 2 cases are possible:

1- If you aim more muscle definition (= more visible because less muscles covered with fat, short a dry objective), you must eat less. And we need most of your carbohydrates from green vegetables, eating enough protein and fat to cover your physiological needs.

2- if you aim a real muscle gain, that is to say having to eventually switch from a size 36 to a 38 (especially the top because you will have the broadest and most back round shoulders) yes, we need a small caloric surplus if you are not a beginner.

But non-beginner I hear that you are able to do 15 pumps on the feet and a full strength (be able to pull you up hanging from a bar). If you can not make good 15 pumps (= touch the floor with the chest at each pump), rather it is the type of training that is not really want to change and the amounts of the meal.

And even in the case where the drive muscu is done with a resistor adapted to trigger a muscle building process, it is impossible to take only small muscle without any fat gain. This is an issue that comes up often on male fitness sites. If men who take muscle also take some fat at the same time, it is clear that as a woman (= by nature much more expert than them for fat storage), you inevitably some stockeras fat at a true muscle gain.

Note also that a transformation as shown in the image above well ask at least 1 to 2 years of serious practice with heavy loads.

Conclusion

From the moment you no longer beginner (e), the phrase "I have a goal of losing fat and muscle gain" is equivalent to 2 simultaneous and incompatible goals. A bit like saying "I want to be pregnant without gaining weight."

To deepen the broad topic of weight gain, I invite you to read some male sites that deal with this issue in great length, or make you your own opinion via your own Google search by typing "dry mass outlet ".

I usually do not really talk about sports on my blog. Yes, I have a blog "fitness", but I doing relatively little interest in sports competitions in general.

But after reading the new fitness magazine Macs 7 Body Training (edited by the French manufacturer of food supplements Eric Favre), I thought that the Fitness Bikini could certainly interested readers (and readers ...) of my blog.

Purpose of discipline: having a bombshell body (atomic bomb amazon view). Yes I know, this may sound a bit superficial goal. But if we admit that the fitness, not only to be 'fit' and healthy. Enjoy as much as aesthetic advantages thereof ... (It's not for nothing that I chose a pair of buttocks as blog logo!)

So I asked in LA French champion in this discipline, Nathalie Wall, an interview she kindly accepted! Nathalie is the only French competitor to participate in professional competitions Bikini Fitness in the United States.

What is the Bikini Fitness? It is not the style of beauty contest "Miss France" and more sexy. 

Bikini Finess is a discipline derived from Body Building. Women in bodybuilding competitions count (generalizing to make simple) 3 main categories: Body Building Classical female (research muscle volume), the Body Fitness and Figure (very muscular body, but more natural) and the Bikini (body toned, athletic, slender figure). Bikini Female competitors are less muscular than in other categories, but must also train hard and subject themselves to a suitable diet to be allowed to display sculpted silhouettes irreproachable.

Nathalie Hello and thank you for the interview! I would like to start by your beginnings: you arrived at Bikini Fitness by chance, participating in a competition Bikini Model Search in the US in 2009. How did you do to learn the poses and all 'us- and-customs' Bikini competitions until the status of Pro?

For my first competition, I learned "on the job" you will say, I have over a parade as a model for a routine Bikini ☺. At that time, in 2009, the bikini began. Be aware that the bikini really began in the US in 2008. So I did not really step back "to know" poses. Then after, it was the observation of other more experienced competitors to progress.

What you advise girls who want to try it? Should we contact the IFBB France (the federation)? 

How to learn the poses required during the show and all the little 'things' related to the presentation (tan, choice of bikini etc.)?

The making of bikini competitions was for me a great source of fulfillment. Shy in nature, it helped me a lot. For girls who want to try it, they are getting! But beware, Bikini competitions are not competition "Miss Beach". You have to have an athletic body with an emphasis' on the midsection and buttocks.

The IFBB is bodybuilding federation, they will be able to give regulatory Bikini and the competition calendar of the year.

To learn the poses, today many competitions are online videos and girls wishing to compete can view these routines. But again, the poses are imposed in the regulations of each federation. It should check with the federation in which one wishes to compete.

For small "stuff" related to the presentation, I am putting together a blog (http://bikinisfitbody.over-blog.com) where there is already some advice. This blog will evolve and be enriched; I am also open to any questions the girls who want to get in the Bikini!

Financially, it is a hobby that is expensive as an amateur (travel, bikini, makeup etc.)? As a pro, how your sponsor Eric Favre he supports you in order to carry out the competitions?

Well, we can say that it has "a cost", but when you love ... It takes the travelers, the hotel on site, buying the bikini. And optional (because you can also make them yourself): technical learning, makeup, hair, applying the tan.

I am fortunate to have a sponsor; he supports me for supplementation (vitamins, proteins ...), the choice of my competitions but also for my travels. And I'm still stewardess, as it helps ☺

Precisely as air hostess, like do you do to be "tip-top" for competitions despite the inconvenience of travel (legs and feet swell, meals on the plane, jet lag, etc.) ?

That's a lot of organization, I prepare my food in advance in tupperware. I bring the "transportable" food: dried items, cans ... To be sure not to run out of food when I'm stop in a country.

For the legs, I take a dietary supplement, Veinaxyne®, which has a double effect: it promotes better blood circulation and has a draining effect.

I also manage my fatigue, due to the lag and sleepless nights on the plane ... That I'm not a big "bringueuse"!

Can you give us an idea of your diet and your workouts two weeks before a competition?

To my diet the last two weeks, that is when we change the most physically so it's difficult to give the regime I have because I adjusted daily. But to give an idea, that is:

Meal 1: Oatmeal, egg whites, applesauce

Meals 2, 3, 4, 5 protein source (chicken breast, fish ...), starches (rice, sweet potatoes ...), green vegetables + 1 teaspoon coffee oil (olive or walnut or flax)

To my workouts the last few months I have adopted a new method called MACS7 (YouTube video to see in action Nathalie), where the currency is less for more. Therefore, I have cardio sessions shorter than before about 3-4 times a week. My muscu training sessions last about 45 minutes on four days. I get to compete much less tired than before.

Some say American competitions swell suddenly once the competition. How do you not grow excessively after a competition and keep a relatively stable weight throughout the year despite alternating periods of restrictions and periods "off"?

Let's say that after the competitions it is true that it is difficult to "control" food drives for a long time we had "diet", so many let go. 

Personally, to be honest, I also cracked but after a few days I'll be back in the "right way" because I do not feel well while eating anything. So it's a personal choice ... Moreover, it is not good for our body to make big changes in weight. Life is not stuff yourself, eating anyhow, life is to have fun and when we guzzler, it's not fun ☺! "You are what you eat" this leaves thinking ...

I read on some American blogs that following their participation in such competitions, they have developed disorders alimentions ("eating disorders") or have had fertility problems. What is your opinion on the issue?

As I said in the previous question, it is true that there is a phase "after competition" where we just want to eat what we going to hand, without weighing it and the time you want ... And I think that's not bad, just a few days ... After, we must come to relativize on our physical condition, and after seeing later. Based on the fact that we are what we eat ... Aging well is important. Many things in life are made of rules ... and our food too! If you eat more than what is being spent, it inevitably grows. 

People who have eating problems create deficiencies of vitamins / minerals and also hormonal imbalances certainly the cause of fertility problems.

What do you think of the multitude of images called "Fitspo" (pictures of fitness competitors, photos of athletes with a very dry physical) on the Internet? Is it not give people a false idea of what being 'fit' and healthy?

We must understand that having a body "fit" requires thorough, labor, perseverance. Many photos of athletes on the net are in their best condition. An athlete do not post photos in poor condition. In fitness magazines, these same athletes we see less "dry", people must make a difference. I think for many people, seeing these pictures should be a source of motivation to achieve their goal.

You said in an interview about the discipline "Certainly, there is a beauty contest side, livestock limit. But I assume this without problem. "Is not it sometimes hard to be judged solely on your physical and your appearance, despite all the upstream work to get there?

Whou! I said that ... Yes it had to be when I was still an amateur when we were on some competitions a hundred. And during competitions, because "respect planning", the passage on stage is a bit fast. After about 100 competitors, the US, there are a lot of people who come here because they have seen the light, so many people who do not fit the criteria. The judges eye and habit: he soon make sorting on girls who have physical or not working. Today, even a pro, right on stage passage is not very long ... but the judges eye.

You started the competitions in 2009 and you're 36 years old today. Maintain such physical it becomes more difficult as the years passed, or you take advantage of it instead of years of experience in this area? Are there are categories by age group in this kind of competition?

36 years and yes ... I must admit I thought about stopping the competition of these "36 years" because today I am one of the oldest in Bikini Pro and there is no category Age unlike amateurs. And recently in the US, a competitor of 53 years (which is the NOT AT ALL) just went Pro, then it reboostée me.

I am not in physical condition to compete all year! But to maintain a "good shape", I train myself and supplemented throughout the year, feeds me healthy and balanced way. It's not really more difficult today to 36 years there 4 years. Many things are happening in the head. When we want and that we have health, many things are possible.

Finally, what would be the advice that you give to the readers of my blog? Knowing that most of them are not completely beginners, already practicing fitness, but would "step it up" figure out?

 They are paying attention to their diet and supplementation,this represents 60% of the physical aspect.

Whether in regular physical activity. 

Make a lot one week and nothing the following week is not constructive for a more toned body. 

Then why not have focus to make a Bikini competition boosts this to the next level!

A lifter reader question: Marlene, who wonders whether the physical muscled women are completely natural: "I admire these American plastic, among others Julie Bonnett, Andreia Brazier ... 

There are not that of the US ' Also, I read your article about Nathalie Wall, she has a beautiful body too, a little less muscular however. 

So the question I ask myself is how they, I mean the first two, they are to have such a physical? Apart from training muscu. 

My boyfriend makes the muscu, autodidact and at home for over 20 years, said it is not possible of course, they take stuff, style proteins, steroids etc ... So, he broke all my dreams ...

 So I would like your opinion because I love their very dry and very muscular physical while remaining feminine like no bodybuildeuses. I you my links where there are their photos, but in google, you can find them. "

My answer

Hi Marlene,

Both girls probably take protein powder and other food supplements (glutamine, BCAA, creatine etc.), but all these products are legal and findable in all stores of supplements for athletes.

Their physical can not be explained by taking these supplements (which are, as their name suggests, as supplements).

They created their muscular physique in training with heavy weights and eating optimally to gain muscle. We must first regular mechanical stimulus (= muscu) coupled with sufficient evidence "construction" (= suitable diet) to build / maintain muscle mass.

One could of course say that it is also their genetic. Like the male participants who are more muscular at least according to their morphological type, it is exactly the same for women. Some women still tend to be rather thin while others take more volume for the same type of workout. It's true. (My article How to explain the physical differences between sports?)

But mostly, they have the physical that they have because they have trained super hard for many years. I think at 80%, they have their physical training and diet. The 20% factor 'influencers' remaining 15% are probably favorable genetic and 5% of dietary supplements "boost".

Note that like everyone else, they can not all the time on top. They have periods "off season" (out of competition), where they are fat. Very dry physics is not healthy for the female body (causing lack of rules and infertility).

Here, for example Andreia Brazier in the off-season on the right picture:

To avoid losing breasts dry period, you will notice that these fitness models often have breast implants, sometimes quite huge. When one does 15% body fat, it is very difficult to do naturally a cap A. Also, a key element to enhance the physical "dry": the tan (UV or spray tanning carcinogenic color "brick" ).

As for taking steroids, which would constitute the real doping, I do not think it is. Taking steroids is very visible on the face, and especially the years. You can include watching this transformation of a transsexual man (= women who took hormone therapy to become a man). You notice that her face was wider and there is a kind of thickening of the jaw. We find the same kind of apparent signs among bodybuildeuses doped.

You will notice that the transsexual said she took the flop, while bodybuildeuses doped gain muscle size.
So even with male hormones, muscles do not grow on their own, and it is undeniable that bodybuildeuses train extremely hard. Without training and proper nutrition, it would become as inactive men and would develop a small paunch.
In the same vein, it is also the very unique case of this athlete, Caster Semenya, who she was "naturally doped" because born hermaphrodite.
She had to take treatment to reduce its testosterone level in order to continue competing in women. It is found small changes in its physical size is greater, the narrowest jaw.

Conclusion: no, the two girls you admire probably do not take steroids, and even if it did, the muscles grow really, really not alone, it takes years of heavy workouts. Your boyfriend is probably a little jealous of not being as muscular ...

We all start in bodybuilding. I offer a program that will let you start practicing bodybuilding gently.

The principle of this program is to start with full sessions, that is to say work the whole body in every session, but by varying the exercises with light weights. This program also allows to learn to do it correctly every movement.

We will do three sessions a week + 1 muscu cardio session to adjust according to his schedule.

Example of distribution:

Monday: Muscu

Tuesday: Rest

Wednesday: Muscu

Thursday: Rest

FRIDAY: Muscu

Saturday: Cardio

Sunday: Rest

For the cardio session, you can do 40 min bike / treadmill / elliptical or 1h pool 1h squash, again to choose according to their preferences, all of which is to spend at least 1 times week.

For weight training, it will work the entire body. We must therefore:

- 1 year Chest

- 1 year Back

- 1 year Biceps

- 1 year Triceps

- 1 year Abdos

- Leg 1 year

- 1 year Buttocks

For each exercise, we will 3 sets of 10 repetitions. We certainly do not charge by weight, in order of priority to learn to do the movements and avoid injury.

An exercise for every part we pick, while varying as much as possible in the week.

Examples of exercises:

Chest: Bench press, incline developed, Butterfly ...

Back: Draw horizontal, vertical draw ...

Biceps curl, biceps with dumbbells ...

Triceps: Movements with dumbbells, vis-à-vis pulley ...

Abs: bust Statement on carpet, abs machine ...

Legs: Squat, lunges, leg press, leg extension ...

Buttocks: carpet on pool Reading ...

There are many different guided machines to work each muscle, I would advise beginners to favor these guided machines to start anyway.

Then it is very important to learn the movement of the bench press and the squat, which are two of the most important and effective strength training exercises. Beware though: make show you the basic positioning and movement, and make sure every time!

Now, an example of weekly weight training program for beginners:

Using 3 x 10 x 30kg is 3 sets of 10 repetitions with a load of 30 kg

MONDAY

- Bench press: 3 x 10 x [vacuum down] - Squat: 3 x 10 x [vacuum down] - Horizontal Circulation: 3 x 10 x 10kg

- Printing of the pulley (biceps): 3 x 10 x 10kg

- Printing of the pulley (triceps): 3 x 10 x 10kg

- Bust Statement: 3 x 10

WEDNESDAY

- Pectoral machine: 3 x 10 x 15kg

- Lunges: 3 x 10

- Basin Statement: 3 x 10

- Vertical Circulation: 3 x 10 x 10kg

- Dumbbell Biceps: 3 x 10 x 3kg

- Triceps Dumbbell: 3 x 10 x 3kg

- Bust Statement: 3 x 10

FRIDAY

- Incline: 3 x 10 x [vacuum down] - Horizontal press: 3 x 10 x 30kg

- Back machine: 3 x 10 x 10kg

- Printing of the pulley (biceps): 3 x 10 x 10kg

- Printing of the pulley (triceps): 3 x 10 x 10kg

- Bust Statement: 3 x 10

SATURDAY

40 minutes of elliptical

=> Take between 2-3 minutes rest between sets

I advise to follow this program at least two months. Gradually increasing the charges once you master the different movements.

Monday: Quadriceps + Buttocks

_________________________________________________________

Full squat                                                        6 x 15-20

_________________________________________________________

Leg press (feet tight)                                       4 x 20

_________________________________________________________

Slots reversed the guided bar                           3 x 10

_________________________________________________________

Machine Hack Squat                                         3 x 10

_________________________________________________________

Basin statement with bar                                  4 x 20

_________________________________________________________

Split Squat with dumbbells                                4 x 12

_________________________________________________________

Leg Extension                                                   5 x 20

_________________________________________________________

Squat to body weight                                         3 x max

_________________________________________________________

Adductor machine                                             3 x 20

Lauren Ircik is a young athlete of 26 years, now weighing 61 kilos. Suffering from eating disorder until 2013, she weighed only 45 kilos. In the beginning she fought for many years to overcome this disorder. Then in 2013, she decided to go in the weight, allowing it to really change.

Today she defeated his problem, has gained more than 15 kilos and participates in numerous bodybuilding competitions as a professional athlete and trains five days a week.

Here is his bodybuilding program that allows him to win and keep his exceptional physique. it is important to note that consists of many super-set, which is very interesting to work the muscles intensely.

Monday: Legs

.A.1 Squat: 4 sets of 15 repetitions

.B.1 Squat jump: 4 sets of 12 repetitions

.A.2 Press: 4 sets of 15 reps

.B.2 Mounted on bench with dumbbell: 4 sets of 15 repetitions

.A.3 Deadlift legs stretched: 4 sets of 15 repetitions

.B.3 Slots with bust of rotation: 4 sets of 15 repetitions per leg

.Legacy extension: 4 sets of 15 reps

.Front slot: 4 sets of 20 repetitions

.Legs curl the pulley: 4 sets of 15 repetitions

.Cycling: 20 minutes moderate intensity

Tuesday: Biceps - Triceps

.Lying bar extension: 5 sets of 15 reps

.Seréés pump: 5 sets of 10 reps

.Extension pulley bar supination: 5 sets of 15 reps

.Dips: 5 sets to failure

.A.1 Curl inclined dumbbell: 5 sets of 12 repetitions

.B.1 supination Traction: 5 sets of 10 reps

.A.2 Curl dumbbell hammer: 5 sets of 12 repetitions

.B.2 Curl concentrated dumbbell: 5 sets of 12 reps per arm

.A.3 Curl the pulpit: 5 sets of 15 reps per arm

.B.3 Curl standing straight bar: 5 sets to failure

.Cardio: 10 sprints of 20 seconds with 20 seconds rest between each sprint

Wednesday: Back - Abs

.A.1 dumbbell Bird: 4 sets of 15 repetitions

.B.1 chest Circulation: 4 sets of 12 repetitions

.A.2 Bird dumbbell incline bench: 4 sets of 15 repetitions

.B.2 Rowing pronation bar on incline bench: 4 sets of 15 repetitions

.A.3 horizontal Circulation: 4 sets of 15 reps

.B.3 Rowing bar supination: 4 sets of 15 repetitions

.Lumbar Extension: 5 sets to failure

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 4: Legs

.A.1 heels standing Elevation: 5 sets of 25 repetitions

.B.1 lunges: 5 sets of 12 repetitions

.Press the Smith machine (guided bar): 5 sets of 15 reps

.Squat on one leg: 5 sets of 15 reps per leg

.Slot at the Smith machine: 5 sets of 15 reps per leg

.Machine squat: 4 sets of 10 repetitions

.Cycling: 20 minutes moderate intensity

Day 5: Shoulders - Abs

.A.1 Developed Arnold Dumbbell: 4 sets of 15 repetitions

.B.1 wide grip chin Circulation: 4 sets of 12 repetitions

.Dumbbell lateral elevation: 5 sets of 15 reps

.Developed arm standing dumbbell 1: 3 sets of 15 repetitions

.Dumbbell front elevation: 4 sets of 15 repetitions

.Peck-deck: 3 sets of 12 repetitions

.Statement of suspended legs: 5 series of 10 repetitions

.Mounted knee: 5 sets of 10 reps

.Oblique Crunch: 5 sets of 20 repetitions

.Statement of lying legs: 5 sets of 20 repetitions

.Crunch swiss ball: 5 sets of 20 repetitions

.Oblique Crunch: 3 sets to failure

Day 6 and 7: Rest

Our advices :

.Always warm up before performing the exercises, make at least one series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.

.Your rest time between sets and exercises will be 75 seconds on average. If you want to increase the intensity further 60 seconds are sufficient.

.The exercises A1, B1 and A2, B2 are realized in super set. String together the two exercises (A and B) and then take a rest period of 1.15 minutes and try again.

.Control your movements and focus on the load up to feel the contraction of your muscles. It was at this time that the work is really beneficial.