Yik Yak logo
Download TikTok Instagram X
Yik Yak icon
Join communities on Yik Yak Download
Girl Gym icon
Girl Gym 3w
hey girlies i need some advice: i want to build healthy habits, lose fat, and gain muscle. I want to know what really works not just whats fast. tysm!!
comment

6
upvote 13 downvote
user profile icon
Anonymous 3w

It all depends on your BMI. My way of gaining muscle and losing weight is I have a high protein diet. Staying fuller longer helps keep not eat snacks. Change up your snacks for a healthy kind (I love snacking). Have a cardio, any type to keep up your energy in the gym (I do jujitsu). Shorten your rest periods in between sets and do Bulgarian split squats, laterals, dead lifts or rowing. Make sure you up your weights when you’re feeling good on most of your reps. Hope this helped!

upvote 9 downvote
default user profile icon
Anonymous 3w

A high protein and lower calorie diet combined with consistent weight training will lead to body recomposition, which essentially turns fat into muscle. Personally, I like to do a 4-day split, Push day, Pull day, Glute/hamstring focused leg day, Quad/calf focused leg day. Sprinkle some cardio before/after lifting if you so choose. Each day, I do 1 isolated movement with 3 compound movements. 4-6 reps with 3-4 sets. I like to go as heavy as i comfortably can while still having to work for it+

upvote 4 downvote
default user profile icon
Anonymous replying to -> wing_leader 3w

tysm!! i appreciate it 🫶

upvote 5 downvote
default user profile icon
Anonymous replying to -> wing_leader 3w

Most of what you said is right and great advice! But tbh I cringed when you said BMI. It’s a horrible metric. It was made for men, by men, and does not consider how fat vs muscle weighs, genetics, the makeup of women’s vs men’s bodies, etc. Never use BMI as a metric or a standard to hold yourself to!!!! Also, rest=recovery!! You should be striving for 3-6 minutes of rest between EVERY SET so you can work at your full potential. Shortening rest is just going to make you tired&lift less.

upvote 5 downvote
default user profile icon
Anonymous replying to -> #2 3w

If that makes sense. Just enough to where it’s hard, but not enough to hurt yourself. As soon as it gets easy, increase your weight. Also just to clarify: High protein in your case would be 0.7-1gram of protein per lb. Check a calorie calculator online, but most women’s deficit lies between 1600 and 2200 cals/day. Also, just in case— an isolated movement targets a single muscle in the group(squats, bicep curls).compound movements target multiple muscles within the group (bench,glute bridges)

upvote 2 downvote
🎵
Anonymous replying to -> wing_leader 3w

omg hey!! im starting up MMA again after not doing it for about 5 years. Do you train anywhere specific?

upvote 2 downvote