This is AWESOME! Busy mom, Jennifer Hennessey set goals to be strong, fit and unstoppable. She lowered her bodyfat by 28%!!! Just goes to show what hard work, dedication, determination and discipline will get you!
For her full workouts, nutrition, supplementation and story: http://www.muscleandstrength.com/transformations/jennifer-hennessey
“That’s too muscular for me”
I showed this picture to my sister yesterday. She wanted to see a comparison of me from January and me from now. I’m very private with my close friends and family about my “progress” because I don’t care for their reactions and for some reason, I’m more shy with people I’m close to.
My sister’s reaction is what I expected…That I’m bulky and getting too “manly.” I was also sitting next to her in a dress and she commented how girly I looked at dinner, prior to this conversation.
I know I have muscle. I have more muscle than most people I know, more than any of the women I know in my everyday life. I’m not as muscular as the pictures I see on here all the time, but I have a good amount. I work for the muscle, I lift because I WANT muscles.
I see a lot of people on Tumblr-land write about how lifting won’t “bulk” girls up….
Well, for me, it does. I’m not trying to scare anyone away from lifting weights but it’s the truth. I’m muscular. It also took me over a YEAR to build the muscle I have. I lost over 25 pounds, then gained about 7 pounds of muscle. And I lift heavy. Lifting weights wont make you grow over night.
First off, what is your definition of bulky? (IS BULKY EVEN A REAL WORD…). Bulky isn’t necessarily a bad term for me, it means you have muscle. I bet some of you think I’m bulky.
There are girls here that want to look like Victoria Secret models. “LOOK AT THEM, THEY LIFT
WEIGHTS, SOOOOO TONED.” ok they have nice slim bodies, I’ll gives them that. But if those girls are lifting more than 10 lbs of weight, then they must be starving themselves because if they lifted heavy, they would have much more muscle definition. So let’s stop the bullshit and be honest.
Second, how comfortable will you be if you do start lifting heavy and have muscles? Some will advocate lifting heavy but won’t eat over 1300 calories and will only lift high rep, low weight. It’s almost like they have a fear in becoming that “muscular girl”. People will notice and comment on it a lot. For me the transition happened quickly and I’m still getting used to it. It can be awkward when lifting a box and people stare at your arms. Don’t talk the talk unless you want to walk the walk.
Not everyone has to lift heavy and be muscular. No way. Do what you like and do what you want!!!! Run, dance, bike, swim, do you. I’m never going to be the thin, tall model. I’m never going to be the skinny girl. I’ve been the curvy girl, the sick looking girl, the unhealthy girl.
I’m me now. I don’t define myself by my physique, but it is a part of me, my outer shell. I love what I do and love seeing my body transform and become something I’ve always wanted to be. You can call me manly, muscular, big, but I call myself happy because when I look in the mirror, I like what I see.
BOOTAY! BA-DONK-A-DONK! GLUTES!
That is Amanda Latona. She has a serious booty and is one of my fitness idols. Do you think that junk in the trunk came easily? Hell no.
Recently I have seen alot of questions about how to get a booty like the one above….and the most common answer is squats. Now I agree that squats are great at shaping and building the legs overall. I don’t agree that it should be your only route to glutes. (i rhyme all da time). I wouldn’t tell someone who wanted sweet biceps to do pull ups all day long…even though the biceps are used in that movement. At some point the larger/stronger muscle groups will domunate that move….and with squats that is the quads.
If you want a booty you should be focusing in on that body part and working the hell out of it. Personally, I squat on my leg (hams and quads) day….and I do glutes two days a week, Monday and Friday. I know, a little cray cray, but I enjoy having a fine ass more than say ripped arms or shredded pecs. Each person out there, hitting the gym hard every week, has a body part they just LOVE to work out…mine is glutes (and shoulders but that is for another day).
I do a workout that rotates between the following exercises. 3 sets….10-15 reps (to failure in that range depending on the weight used)
Warm up on the stepmill/stairmaster…not for too long though, 10 minutes.
Smith machine lunge- I like to go heavy on this move and using the smith helps me control the weight while concentrating on pushing through the heel on the up portion of the move. I do 10 left, 10 right and then alternate left/right for 10 more.
Leg press - Put your feet together and high on the plate. Remember, just like the squat keep your knees behind the toes. Again concentrate on pushing through the heels.
Cable kickback - Moves like this, that isolate each cheek, help you develop equality in strength and size. Also, NEVER let the tension off your muscle by resting your foot on the ground after a rep.
Butt Blaster Machine - I think the name says it all….but go heavy and really try to explode through the move.
Hip Abductor - I won’t go into the physiology but basically hip flexors and glutes (all three of them) are buddies and work together. This is that sexy machine where you pretty much sit down and open your legs. Go heavy, grunt, and don’t make eye contact with anyone, okay?
Weighted Split squats - throw a barbell on those traps and work it. Go to failure on this one…it burns so good.
Weighted stepups - Use dumbells and step up on a high box. At the top, lift the other free leg behind you and sqeeze those glutes. I do one leg at a time and then switch. You can also plyo this move with a lower box and alternate legs. AMRAP
Box jumps - Make sure you stand all the way up at the end or you aren’t getting the full glute benefits. AMRAP
Jane Fondas - okay I know that isn’t what they are really called but that is all I think about when I do this move. Get on all fours. Point one leg behind you and squeeze those glutes as you take the leg up, pulsing up and down. Do not rest that leg…let it fall to the ground when you can do no more. AMRAP
Bridge and one legged D’s - you can do a weighted bridge/hip thrust with a plate or bar or do the pilates move which is more a burnout the muscle kind of move.
I always finish a glutes workout with MORE stepmill or incline treadmill walking. Just a tip for extra burn, do partial reps on the last rep of the last set. This is pulsing at the last portion of the movement
NOW GET OUT THERE AND WORK YOUR ASS OFF!
Great abs, great legs.
Melissa Peters, fit dream girl.
I love this.