I'm not a pro in health and fitness but I've been running, weightlifting and doing barbell squats for quite a while but I still look like this...


but I'm aiming for something like this..


So, what I'm trying to say is, it's not easy to grow leg muscles like that. It takes a long time of training (maybe at least 1 year) and the correct muscle part training to do that. Running wont make your legs become so big.

We are females so we don't have that much testosterone hormone to become as bulky as men unless you're taking those hormone pills...

But for me, I think something like this


looks sexier than this...


I mean the legs! Don't look at the upper part..
Just my opinion anyway.

Back to the topic.. I'm not sure what look you're going for.. but 1 thing I can guarantee is your calves muscle wont become as big as male calves. I have a friend who has been running for a long time but dang her legs are looking so fine. Her legs have nice muscular shape. Not like long sticks. So I don't really get what you're worried of? I bet your legs are looking fine..

This post has been edited by Elala: Jun 11 2008, 03:18 PM

Haha.. yeah they are nice.. but I want more muscle! My upper part especially the shoulder, biceps and triceps are growing bigger... so I have to balance my whole body with more muscular legs. But yeah I agree with you, the girl in picture A is HAWT!!!!!!!!!

From what I read, there's no such thing as toning. It's actually to get more definition and firmer muscles. Just cause people always say, women should tone up and men should lift weights, they are actually the same.. Just that for us (female) who want to get firmer muscle but not bulking up, so we do lighter weights but more reps.

Another thing to to lose body fat..so, regular cardio exercise, consistent strength training and healthy, low-calorie diet should do the job.

But since you're saying that your bones are visible, means you're very skinny!? Are you? .. I think you should eat more protein... Chicken breasts, egg albumen etc etc.

This post has been edited by Elala: Jun 12 2008, 10:47 AM

Oh... yes me too. My bones are visible at the sides , can actually see my rib cage!!
but my tummy has a lot of fats.

I'm doing ab crunches and reducing body fat to make my packs visible. When I touch my abs, I feel 4 packs under a layer of fat. Haha.. But the lower part of my tummy is still very fat.

I think it's really hard for girls to reduce fat in the lower part especially the part where our womb is. My mum told me it's actually not fat. It's extra 'meat' or whatever it is.. to prepare us for stretching of our tummy during pregnancy? I don't know if it's true.
Because I see a lot of skinny girls, they still have more 'meat' in the lower part of their tummies.

Egg whites are good source of protein, don't eat too much yolk. Cut down on white rice or bread. They are actually fattening especially bread. If wanna eat bread, switch to whole-grain bread. Some people say brown rice is better than white rice but very expensive..

I usually eat rolled oats + milk + raisin in the mornings, lunch would be normal mixed rice but cut down on rice. At night I don't eat rice...I eat chicken breast + beans+hard boiled egg whites, sometimes switch chicken to beef or salmon Then, sometimes between meals I eat snack... maybe banana + protein shake...

The following tips to lose belly flab are what I read from a UK Health magazine. I'll just put in whatever is suitable for you to read..

1. Wake up to water - Drink at least 16 ounces (2 large glasses I think?) of chilled water as soon as you rise in the morning. German scientists found out that doing this boosts metabolism by 24 percent for 90 minutes afterward. ( A smaller amount of water had no effect). General rule : Drink LOTS & LOTS of water a day!

2. Eat breakfast everyday - People who skip their morning meal are 4 and a half times more likely to have bulging bellies than those who don't. British researchers also found out that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection of you body is. But of course, the meal size should be reasonable. Don't eat a whole chicken or 1 loaf of bread in the morning.

3. Skip the late shows - Lack of shut-eye may disrupt your hormones to burn fat. University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to hormone insulin. Over time, this leads to fat storage around your belly.

4. Exercise the right way - The most effective strategy is the combination is weightlifting and high intensity interval training (HIIT).


I'm not working in a gym centre... I'm just a university student. But I do go to the gym every alternate days. I read health magazines and look up information on the net. You can do that too.

Anyway, hope you enjoyed reading.

I was like you too. A tong sampah. I put anything into my mouth when I'm hungry! But now I'm being more disciplined because I know how hard it is to reduce body fat.

Yeap I have chicken breast usually.. Protein wont make you fat.. It's fat that makes you fat... Those men, they eat lotsa protein or weight-gainer to bulk up because they're adding lean mass to their body. In other words, to grow muscle. They don't add FAT to their bodies to bulk up. If that's the case why don't they do lipo-injection hahaha..

And again, it's really hard for us ladies to bulk up... because of we don't have that much male hormone in our bodies.

You can get oats in Jusco or Giant or anywhere.. I add raisins to make it tastier..
Picture of rolled oats...


Alternative diet.. I can't think of any.. because I have just started bodybuilding months ago... Maybe you can search from the net for healthy diet or something... but oats are definitely good.. They contain betaglucan to help reduce cholesterol level.

Yes I cook on my own. I'm from Sabah actually.. studying here in West Malaysia... I didn't know how to cook at all but the skill just comes in naturally when you're away from home and forced to cook yourself. I can't afford eating out every meal. Plus, eating out is not that healthy.. So, yea... you just have to learn it anyway.