Build LEAN MUSCLE Without Getting "Bulky"
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- Опубліковано 12 вер 2024
- #IvanaChapman #leanmuscle #buildleanmuscle
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BUILD LEAN MUSCLE WITHOUT GETTING "BULKY"
References:
Protein 0.7-1.0g/lb A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults bjsm.bmj.com/c...
How much protein can the body use in a single meal: jissn.biomedce...
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men pubmed.ncbi.nl...
Video of Ronnie Coleman.
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Thank you for this video! The fear of bulking is real for many women who are getting into lifting but it's always dismissed without a clear explanation. If you search "why I quit lifting" you'll see lots of women who've given up on strength training because they didn't get the results they were hoping for. There's a lack of education in this area and I'm happy to see experienced trainers like yourself dispelling the myths.
Thank you! It's unfortunate when women give up lifting because of bad information, since it's so beneficial.
Having Ehlers Danlos syndrome I build muscle using higher rep and lower weights to muscle fatigue. Never had an injury or tendonitis doing this and built enough muscle to stabilize a chronic dislocating shoulder 😊 thank you for the video
i do weightlness arm workouts and i get more burn from doing arm cirlces for 8min than any heavy weight workout.
The variation of dumbbells is extremely useful for a small person like me ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Nice! 💪
I'm kinda built like you are, so I am going to follow you because many of the other woman on YT, for weights and fitness, are just a little too bulky for my taste. I still want to keep all my clothes and not size up. I also want to have a body like Giselle. I wish! I'm 48 with a surgical menopause under my belt, so things have got a bit what some might call 'skinny fat'. I've been reading Dr. Stacy Sims, and she recs 6 reps the hardest you can do, and also interval sprint training, rather than 15 hardish reps at the weights and hour long Zumbas on my off days, -this is what I used to do. Thanks for your vid! Very helpful.
How do you deal with constant hunger? I can eat an entire meal with plenty of protein and veggies and it actually makes me hungrier than before I ate. It basically just stimulated my appetite. I even feel a little shaky during the day because I'm so hungry. (BTW my blood sugar is normal). I eat roughly 1,500-1,600 calories per day and I'm trying to lose about 7 lb.
There may be some ideas here: ua-cam.com/video/DP8mwNcG-p8/v-deo.html
Maybe its just me but i never feel hunger lol i literally have to remember to eat😅 or id eat nothing in the entire day
I think most people would say you’re quite unusual. 😉
THIS IS A VERY NATURAL THING, I SUGGEST YOU EAT A RANGE OF NUTS TO SNACK BETWEEN EATING AND DRINKING A GAINER SHAKE JUST BEFORE YOU START EATING YOUR BREAKFAST ❤BE WELL!
@@edwincarter-xo2pc yeah,great tips to make her gain a shit ton of weight in no time😍
Wow! Great information! Can't believe I am just now stumbling upon your channel. Definitely gonna be a regular from now on! Thanks Ivana.
Welcome! 😁
An honest and terrific video about getting in shape. Thank You
Yes but what about thighs for example?I feel they are getting too muscular for my liking…I am trying to grow my glutes while doing big compound movements and I think exercises like squats, lunges do add volume in places most women don’t want to
Wow, honestly I've watched a lot of videos and read a lot of articles and you basically summarized 90% of them in a single video.
This was extremely helpful thank you! I am recovering from an eating disorder and am trying to put on lean muscle. Thank you for giving ideas for if your not counting calories and how reach protein goals.
Yes I don’t want to get bulky on the lower half as a woman my hips are already wide enough and if you keep doing squats, they will just look w wide and I am small at the top.
It’s actually a myth that squats widen your hips. However, your quads can grow through squats. Most women store excess fat in their hips/thighs so sometimes the combined effect might not be what you’re looking for.
@@IvanaChapman thank you 😊
Hi
I’m curvy toned and want to become skinny toned. I sport (for more than 1 year), take protein, workout with weight, I gain muscle, I’m in calorie deficit but I’m still curvy toned. Do you have tips for me please to become skinny toned (I already do all what you explained in the video) ?
Thanks in advance !
Thanks for watching! Having challenges putting on lean muscle? Leave your question below and I'll try to help.
Progressive Resistance Training is excellent advice.
Something else I would like to add is Listening to Subliminal Self Recorded Taped Messages with ONE Command only to one's Subconscious Mind and that is:
" I am now building Strong Muscular Biceps with each Dumbbell Flex"
This command is amazingly effective played all night 7 nights per week used in conjuction with
a 60 minute daily dumbell flexing session for 5 days per week . In about 3 months both the PHYSICAL and MENTAL training will indeed see amazing results in the size of a Mans Arms and Biceps.
Ms Chapman have you any comments to make on Mental Training ?
Thank you so much for this video!! I think this was the key for me everything you said was my struggle. Now to do things a bit differently. So thank you so much!!!! God Bless you!!
Thank you.😊 So glad that you enjoyed the video and that is what relatable for you.❤️
Thank you so much ! My man told me I should lift less than five kilos but I knew deep down it all depends on how much I make my muscles make a resistant effort, independently of the ratio weight / repetition.
I was actually enjoying strenght so much I was becoming to get thicker and tore up my jeans 😂 but I should still try to lift 3*2 kgs weights, it's just how much I make my muscles work. And I enjoyed that body
Thanks for your video. It is clear how the difference in diet contributes to body shape.
No, if you are a woman with a body type that builds muscle quickly, you can bulk out regardless. Whereas other women with a different body type can do the same thing and not be bulky.
There’s variation, for sure, for both women and men. But building large amounts of muscle quickly is rare for women. Usually what happens is women put on a little muscle AND fat and the result is a “bulky” look.
Thank you for the video, really clear some of the questions I have :)
What if we do a calorie deficit and do alot of cardio while trying to build muscles but the food might have a Lil higher fat source? Will it still be bulky?
I'm inspired by your excellent video and intend to incorporate dumbbells into my exercise routine. But I have 2 Questions :
1- Is it important to do continuous sessions of 30-45 minutes of exercise or to break it up into shorter sessions, like 10 minutes of strength exercises for different muscle groups during the day when I have free time ? Typically, I do a 30- 45 minute bodyweight exercise routine in the morning and shorter sessions throughout the day , just when I can't find time for longer workouts. I also track my steps to do 8000-10,000 daily steps.
Thank you have been struggling to understand I’m 5”10 i workout 4-5 days per week, my weight fluctuating between 187 -189lbs but i’m not losing body fat!!
unsure why scale up one week & 2nd week it’s down n again on 3rd week it’s up again 😅
Hello Ivana, thanks for the advices, I'm starting to get a bit more bulkier than I wanted after 2 years if consistent weight training. I'm reaching my athletic and performance goals and I'm satisfied and working in progressive overload ( for example I'm now deadlifting more than 200 lbs although I could barely deadlift at the beginning I was very weak). The problem with me is the aesthetics, I'm a bit more bulkier than I wanted in the beginning and I'm starting to think I should perhaps stop working with such heavy loads and always loading more to reduce the hypertrophy, or maybe go for lighter but more reps and more cardio to build lean muscle and reduce fat mass, or just start cross fit? Or I shouldn't reach muscular failure in EVERY single set I do? I don't have a lot of fat mass but combined with my muscle it really gives a bulky appearance although I know I really don't carry a lot of fat compared to the average person.
This happened to me too - but they never tell you that… they always go: oh you wont get bulky. Well, yeah you can certainly get bigger with weights. My solution was: Day 1 - full body weight training. Day 2 - 50/50 cardio and weight training.Day 3 - 50/50 weights and cardio. Day 4 and Day 5 - spin class (so HIIT cardio). This adds up to 2 days of weights and 3 days of cardio. Combined with caloric restriction, i have now successfully de-bulked :)
This is very helpful! To make sure I understand this right: muscle is muscle. No such thing as "lean" muscle. Muscle and fat can come at the same time, if there happen to be a certain surplus. Ive been at a very low body fat % for a while now (about 4 years) and have slowly started to add more calories in order to build a little more muscle. I don't think I am at a surplus, it Is more so a maintenance level and matching it with my strength training levels. Is this likely to keep my body fat low and still build muscle? Does fat only come with a surplus?
I can adjust easily to anything, but damn I hate starving on a diet it makes me wanna snack and I'll feel so groggy after it messes up my diet and it sucks.
Great info. thanks!
How to get rid of flabby arms and which type of exercise should do for get toned body
What she said in the begining of the video is totally opposite for me. It is very easy to build muscle for me but very hard to lose fat. The ones that look bulkier when started to work out probably have similar genetics with me😅
Same!!
You may have a mesomorph body type ?
@@annoyaTM probably😐
Do you believe in the mind-muscle connection in that you need to concentrate on the body part you're working? In my group exercise class there are women who just show up and go through the motions while chatting, giggling, and singing. Then they wonder why they don't see results.
When we talk about the mind-muscle connection for weight training, it seems to slightly enhance the activation of certain muscles (specific research is limited). What you’re talking about here (in the class) is lack of focus. And that generally means that they won’t be lifting as heavy a weight as they could. That means less progress, but it’s still better than doing nothing at all.
What do you think about gyms such as F45 who are higher rep lower weight classes with constant "functional" movement for 45 minutes vs a 5 day split type of routine?
THANK YOU
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Fascinating Contrast between Muscular Dude at 0:03 0:04 and 0:05 and Ivana's Lean Biceps.
Ivana has lean Muscles while the dude is muscular.
I reckon I'd beat Ivan in an Armwrestle BUT NOT THE DUDE !!
😂
My other question is about the importance of including running (or walking) in my weekly routine?
I'm looking for loosing fat and make slim leg,currently i have a bit fatty legs. I'm 39 years old with 57 kg weight, BMI 22, 29% body fat, 40 kg free fat body W. 1000 Thanks
Thanks for this informative video!
Thank you for this video it really cleared my most of the doubts
Hi, I am trying to drop fat and look very lean with a little bit muscles, I weight 55k and would like to be 50. My height is 170. My current diet is low carb higher fat. Do I continue the keto diet or switch to low fat for better results?
Hi Ivana thanks for all your valuable sharing. I'm new to the gym and as a lady im 178cm and 86kg and also with broad shoulders. I noticed I've gained muscles in my arms but also looking slightly boxy/90 degrees at my shoulder joints. I'm worried if I'll start looking bulkier or muscular if I continue with more lat and arms workouts. I do the basic dumbell and lat pulldown workouts at 3 sets/12 reps. Please advise
I'd like to know the answer to that too.
She did say if you feel you're getting bulkier stop.
I’ve heard of people switch to calisthenics and/or especially Pilates to train upper body to avoid the “bulky” look
The "distributing the protein intake throughout your meals" is now outdated and potentially wrong information. No significant difference at all on new studies.
For real I stopped using protein powder and went plant based for while. I got way to muscular and lost too much body fat. I looked bulky in all the wrong places especially my arms and quads and traps. I hated wearing yoga pants bc my legs looks so stocky. I found chloe ting to help me reduce mass. 2020 to 2023 made me way to bulky with all these proteins diet recipes and heavy lifting. I honestly feel stiff and my knees and back couldn't take it any more. I love pilates, aerobics, and yoga atm. Helped me tone done instead of get too athletic.
Wowowo watch that mixing of measurement systems for protein ratios it should be done in gram to kilograms to avoid making mistakes. Not grams to lbs.
As long as you're consistent with your measurements it doesn't matter.
HIIT is good for being slim ? And build lean muscles ?
I am 53 and very active. Now, I want to lose some fat around my waits, and inner and outer legs. I eat very healthy. M weight is 130 and I am 5.1. I can lift 15 to 20 pounds on each arm depending of the exercise. How many reps and sets I should do to build muscle and keep my weigh 127? Thanks
I bumped into your video but it was very informative.
I think my issue with bulkiness is certain muscles developing more than others which makes me want to trim back so that I look balanced. Still want to be strong but dont want my quads bulging while my hamstrings and glutes are weak. Which of course just means that I need to focus more on those muscle groups that dont build quickly. Great video though, it all is just muscle and about body fat percentage. Ive read sources claiming otherwise so I started investigating.
try barre workouts
100g of protein is so much tho 😭
Thanks for the great info
Helpful video, thanks for this.
You're welcome 😊
I walk for 30 min each day, will that help me lose body fat and build muscle if not Do you know any workouts to build lean muscle? Please respond!
If you want to lose body fat I would enter a safe “calorie deficit”, continue your cardio, & find a solid beginner weight training routine online.
Works for me 👍
Good video 🎉
If you need a certain amount of protein with each meal, can you drink a protein shake/drink with let’s just say 2 meals a day as your source of protein?
It depends mostly on what your daily protein requirements are. Many people can manage with a protein shake and 2 somewhat larger meals.
I find my upper body is making more progress than my lower 😢
Your volume clips sometimes (becomes too loud) so consider taking it down a bit in the editor, which may not help, and repositioning your mic based on test recordings.
Thanks. I had some mic issues with a couple of my videos that I couldn’t fix…and this was one of them, unfortunately. 😢
Awesome! Good info, Thanks🤙🏾💯
Glad it was helpful 😊
Very helpfull thank you
Hi do you have a video of strength training for women that can be done at home.? Im a beginner and dont know how to start or what to do. Im glad i found your video because i wanna start losing fat and be lean. I also i wanna lose my belly fat too😂. Thank you.
Hi you can try juice and toia or Mr. And Mrs.Muscle. I use. Both of them and they are really great for beginners and any level
Thanks for this. I started working out with a trainer 2 months ago once a week and then i do the routine 2 more times. I put on 2 lbs of muscle and only went down 1 % fat. I do cardio almost every day bc i love it. I really didn't want to add any weight to the scale. I track my calories and i am pretty clean. I really want to drop on the scale. Please lmk your thoughts. Thanks!
Stop looking at the scale and focus on how you look and feel. It also helps to look at side by side comparisons of people that are the same weight ( one who weight trains and another who doesn’t. ).
Also, cardio kinda reduces the amount of muscle you have if you’re doing too much. Muscle takes more energy to fuel and burns more calories just while you’re at rest. There’s a lot of good UA-cam videos out there explaining this.
Thanks, Great!!!
Thanks for the video. Is there just a thing where you can have athletic body fat levels, but still look fat because your muscles aren't toned? I'm just trying to figure out where I went wrong.
I think that if you have "athletic body fat levels", then you will have a "toned" appearance. As I mention at the end of the video, muscles are either there, or they're not there (in various sizes). The "toned" appearance comes from having lower body fat on top of the muscle. So it sounds like you're not as lean as you need to be to get the effect you want. Or you need to build more muscle because they're too small for your preference. How often do you work out with weights and what kind of plan are you on?
@@IvanaChapman Thanks for your response - and sorry for the delay in mine. I'm 5'3, 103 pounds (or ~47kg... ). My body fat is 16-17% and muscle is ~76 pounds.
I don't work out much with weights. I use resistance bands and body weight. I don't do much muscle because I don't know what I'm doing and lack proper technique. I got a personal trainer at the gym, but I ended up dislocating my first rib because I didn't have enough foundational muscle to *build* muscle. I'm turning 42 next month. I do want to focus on my muscle, but I don't really know technique to have the confidence in the gym. BTW, I just want to thank you for your videos. I honestly don't know why YT didn't ever suggest your videos to me when it's exactly what I want - short, concise and to the point - and from a woman. There's actually not a long a content for time-poor women out there, so I appreciate it.
Glad you're enjoying my videos! 😊 The idea of not having "enough foundational muscle to build muscle" doesn't make sense. I hope that wasn't what you were told by the trainer you worked with! It can be helpful to get good coaching (not all coaching is the same!) when you start weight training. There may be some postural issues that need to be accounted for when you start strength training, but that can be addressed by building muscle in a balanced way. Also, wondering where you got those numbers from (16-17% with 76lbs of muscle)? They don't quite add up and given your description I suspect your body fat may be higher than 17%.
@@IvanaChapman thanks again for replying. The muscle vs body fat levels come from blue tooth scales. The foundational muscle came from rehab physios who explained how much injuries occurred. I have weak muscles on my rhomboids, traps and lats, which meant any overhead lifts were not stabilised, causing my first rib to pop out from its position.
Btw, I'm very petite. At my body weight level now, I'm like I was in my 20s - very lean looking. But unlike my 20s, when I wear tight clothes, there are stomach rolls - which makes me think the muscle isn't toned. There's not a lot of fat on me at all.
Ronnie was on steroids, getting that big naturally is impossible.
Of course. All IFBB pros use PEDs.
No really????!!!
Hey ms Ivana hope you remember me from yesterday can you please help me create a diet plan I’ve been struggling I’m trying to gain muscle and some wait but I also want to be vascular I have a 14% body fat right now and I’m 14
I have a nutrition coaching program, but I do not work with anyone under 18 without parental permission. www.ivanachapman.com/nutrition-coaching/
I'm a subscriber, I weigh 280 5'10 want to be 205 how much protien I need .I'm a guy like your videos .
Honestly I wouldn’t even worry too much about the protein, get as much as you can from lean meats but mostly just worry about cardio and going on a calorie deficit. Worry about protein and building muscle once you lose the weight.
Basically just concentrate on protein more than calories 🙃
does this apply for any age for women?
It applies to anyone.
You're fun
...what about Protein powder? Do you recommend, and what type? Are there ingredients to avoid or, rather to look for?
Try this video: ua-cam.com/video/L3kyFr1aEU8/v-deo.html
does this have any age limit 😅
Absolutely not. Studies have shown that people in their 70s and 80s can build muscle.
Once she referenced Ronnie I was done. He was on so many peds….this is what’s wrong with the fitness community. False information everywhere. I agree with most of what she said but stop promoting steroid athletes.
Mentioning someone is not the same as "promoting" them.
@@IvanaChapman you have a point
Not once did she promote steroid use…
How long should be each sessions?
For weights? Generally 30-40mins is enough if you’re just starting out, but it really depends on how efficiently you use that time. Have you just started weight training?
@@IvanaChapman i did strength training a few years ago, but then changed country and there's no gym nearby. I started doing home workouts with dumbells in the morning, 3x12 using compound movements, but don't have more than 30-45 min, so doing about 4 times a week, 2 all body and 2 splits upper lower.... but don't know if it is enough. My goal is to loose fat, but maintain muscle.
That’s plenty of weight training for your purpose. The important thing about fat loss is that most of that come from your nutrition. And maintaining muscle will be assisted by having adequate protein in your diet.
@@IvanaChapman thank you, i'll pay more attention to nutrition. But will continue my workouts because i really love to do them. Gives me energy and feel awsome
Yes, of course! Keep up the weight training! 😀
Underrated protein source- canned mackeral. Dont have to cook it. If youre low in calories mix it with a little avocado and put it on a slice of bread. 🤌
Too much crunches and eat too much fat free salads
IVANA I DO ATLEAST TWO HOURS A DAY SIX DAYS A WEEK AND IT WORKS FOR ME BUT I TOTALLY AGREE WITH YOU THAT IT'S NOT GREAT FOR EVERYONE ❤BE WELL!
# IVANA GYM BUNNY MILF ❤
6-17 6-18 6-19, 6-20
Bulging Masculine Arms is what most Men Want.
As for Men looking at Women Ivana has Slender Feminine Arms.
I prefer not to think of them as “masculine” or “feminine”.
@@IvanaChapman
Ok Ivana how about Big Biceps and Slender Biceps ?
Anyway good content on the video 👍👍
It's only for tall women...😢
really?
Yep, muscle looks crap on us short women and calories have to be drastically low
Women can get strong a f*** while keeping the weight off. That is what Victoria's models do,
Eat less than your body needs for maintenance and eat foods that are low in calories but nutritious like starches, non starchy green vegetables, and grains and legumes…the end. N ok need for 11 mins
I love this woman❤❤❤❤