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Does anyone have a great program for building lean muscle mass? I want to make my skin look better but I don't want to get huge.

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@amithistrose

You are at goal weight, Right? If you work out at a gym, ask the staff or trainer for help.

These people have great information from expereince @BlueCrush @BigViffer @Albus @oldbriannomore @NurseMichael @PWMDMD @JessLess @AZhiker @Diana_in_Philly

Some links that may help:

Bodybuilding.com Lifting data base. Shows how to use the equipment and form.

https://www.bodybuilding.com/exercises/

Body building. com Lifting plans

https://www.bodybuilding.com/workout-plans/

Muscle and fitness workouts

https://www.muscleandfitness.com/workouts

https://www.bariatricpal.com/topic/418762-is-it-possible-to-build-muscle-after-the-sleeve-im-about-to-find-out/

threads on the topic of lifting

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thank you so much!

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It's really hard for women to bulk up lifting weights. Doing more reps at lower weights pretty much guarantees you'll just firm up and feel and look better.

Lifting weight burns calories more efficiently than cardio and doing both works best provides the best health result like preventing bone loss.

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Thank you so much

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Bulking up in general, whether male or female is hard unless you have a substantial caloric surplus. Lift heavy for few reps for strength or light for high reps for definition, either way bulking is hard to do.

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Thank you so much I needed to hear this

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Definitely weights....i alternate days push/pull exercises and do my warm ups on either a treadmill or a spin bike....its no official program but seems to be working for me.

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Thank you

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Thank you

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Women don't get huge, at least not over night and not without supplements of some sort. Be it Protein or some sort of illegal ****. If you are in this forum, I pressume you have a bariatric operation, which means malabsorption and a lot less calories. Mucsle need calories to grow.

I've been lifting weights since I was 18. I've been in the lifting enviroment for almost 20 years with my fluctuating weight. If you are a female you need to lift and eat loads to have a few kgs of muscle in a couple of years. Few female does that. The female bodybuilders use steroids! That's how they look like Arnold in his glory days, not because they do squats and eat chicken.

I lift the "girl way". That means I do lots of full body, like squat, hiptrust, dead lifts, clean and jerk etc. I focus alot on the lower half, often following Bret Contreras programs, like strongcurves.

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Thank you so much! That makes me feel good! I'm going to look up Bret Contreras programs! Doe this help with the loose skin look?

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Hi I'm new here. I have had gastric bypass 10 months ago. Since I started working out over a month and a half ago intensely doing an hour and a half of cardio and a half hour of weights I have not lost any weight. I am curious of why that would be happening

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too much too soon. cardio till your a year out than go to weights. Just remember muscle weighs more than fat, so instead of the scale look at pic of yourself (side by sides) see the diff in pics n fit of clothes

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