Build your SEXY Fat FURNACES!!

Week #4 in our SEXY in70  contest~  Build your SEXY FAT FURNACES!!!

This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:

Here is my comment~

“Weight loss is always hard, but I do agree it’s harder with age.  Do you know why? HORMONES~ not just the estrogens and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone.  Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting).  I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!

Keep working hard and remember to work WITH your hormones and you will see you body respond!


And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:

How do I go about building muscle?

Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!!
Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on:
  1. The Basic Big three
  2. Challenge
  3. Change
The Basic Big Three:
What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back.

1. Legs (and butt)
Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!
Let’s talk about the area that all women are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that inactivity and age has destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions.
Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So let’s take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat!
2. The Chest
I don’t mean your mammary glands. I am talking about your pectorals. The muscles all women need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat!
3. The Back
Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat!
Challenging yourself:
Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.
You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself.
Change it up:
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change:
  • Try some new exercises
  • Change the number of sets and reps of your exercises
  • Increase or decrease your rest time between sets and workouts
  • Change the order of your exercises
Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!!
Here are some supplements that I have used in my quest to build fat burning muscles:
l-glutamine, l-lysine, l-tyrosine, creatine, NO2 (AKG) products, CLA, Gamma-O, DHEA, fish oil, St. John’s Wart, caffine, whey protein, casien protein, sugar free Red Bull, Lubriflex, Move Free, Gaba etc. Exactly what I take depends on how I feel, where I am at in my Hormonal Cycle and what I am trying to accomplish within my fitness goals. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.




59 Replies to “Build your SEXY Fat FURNACES!!

  1. Much to my dismay this morning, I have only lost 2 pounds. I did a 12 mile run last night and was expecting great things. I was in a crappy mood this AM on the 4 mile dog run. Going to keep plugging away, exercising and eating right. What else can you do?

  2. great article on the basic big three. I love getting your motivational tips and suggestions. I had a great leg work out today. thanks for the reminding to keep up with squats and lunges!

  3. Love your site! I’m a vegan bodybuilder (just entered my first show) and I’m also a mom. You’re looking smokin there hot mama!

  4. I’d love to hear more about your protein sources! I’ll have to look up your blog!! Thanks!!

  5. 2 pounds is good progress!! IT takes time…I bet you are losing more fat and gaining muscle too!! Keep the faith!

  6. Great info. Thanks for all of your encouraging words. You truly are an inspiration. I am a wife, mother of 2, AND full-time nursing student. Finding time to get/stay fit is TOUGH. Your tips are inspiring and educational. Keep ’em coming…
    Blessings. Denise

  7. Thanks! I needed a reminder about how hard I need to push myself when trying to build muscle, especially with my back to get the v-taper and legs to lean out (my biggest weakness)!

  8. i am enjoying the challenge(s) very much. i have lost 5 pounds so far. i doubt i will be ‘thin’ i will be fit. i lift hand weights (up to 35 pounds -each weight- for leg work) and can chest press 30 pounds if it’s only 8 reps perhaps 10 reps if i had a good break. I am 49 and a grandmother twice over, but i want to be the ‘hot’ grandmother. that makes the the other women go dang i want to do that too.

  9. This was a great article. Thanks for the continued motivation. I notice that when I forget to take my L-glutamine i’m more sore. And of course, I take your hormonal pills.

  10. Words to live by for all ladies who think they will get bulky if they lift heavy! Your Beginner w/o’s in your Hormonal Timing Book is awesome! It works all areas of upper and lower body in a short amount of time! 🙂

  11. Thanks!! I love that workout too…I do it when I am in a pinch and can’t get to the gym.

  12. Super job Marie!! I love that you are an inspiring BUFF -Grandmother!! BTW- you are strong!

  13. Be sure to focus on your posture, suck it in, and doing vacuums…your waist will respond!

  14. Thanks for the information! I needed to read that today. I’ve been working out for the last four weeks and I am seeing a little change in my thighs, but I feel I haven’t lost a pound of fat off my waist! It does get a lot harder as we get older. My goal is to lose 4 to 5 inches off my waist. But I will keep on!
    Thanks Michelle

  15. Thanks Michelle. You’ve helped me so much. I am changing my attitude and changing my health. HUGS!

  16. Great article!! I have never been so addicted to lifting weights like I am now. I just had my 4th child and feel it’s so important to set a good example of fitness and health for my kids. I’m also trying to pass on correct info to the ladies about weightlifting!I have so many friends of family members that are unwilling to lift due to thinking they’ll get big and bulky. Thanks for getting the correct information out there. You’re such an inspiration!

  17. Aaahhhh, I love this site so much! Thank you for all the tips and info. Working HARD on my fat furnaces! 😉

  18. hey i havent posted anything yet! lost 5 lbs so far 🙂 from 140 to 135. i want to get back to what i was last summer 115lbs

  19. I haven’t lost anything yet but I am toning and building muscle and I went down a pant size!

  20. Great article! I will make sure to be using the BIG THREE!! I am actually starting to enjoy squats & lunges and feeling the burn! Thanks for your advice, I will incorporate it today in my workout! Thanks so much!

  21. I am a runner and always working on my muscle tone as well through total body conditioning clasees and cardio resistance training classes offered at the gym. Just added hot yoga to my workout to see if I notice any more toning of my trouble areas (butt and lower abs). Love to sweat!

  22. I’m embarrassed to say that I haven’t even started the sexy in 70 yet & I’m getting week 4 e-mails. I am starting today though. Thanks for the help. I hope to be healthy & happy & no longer embarrassed.

  23. I’m in a crappy place right now as I haven’t been able to start. A pinched nerve in my neck has put everything on hold. Had an MRI on Monday, surgical consult next week. I can’t even wash dishes without being nauseated by pain. So, I sit, or lay and dream about the day when I’m able to pump some iron. If anything, this has made me very hungry to workout!!

  24. Oh dear! that sounds awful! I am sure you will get past this and you will be back to healthy in a few short months! Focus the best you can on your diet and take this time to learn patience 🙂 HUGS!

  25. I like to increase the amount of weight I am challenging myself with. The burn always makes me feel better the next day! The Sexy in 70 has got muscles feeling stronger and I am lifting more weight each week. I love this feeling!

  26. awesome to hear that!! I can’t wait to see your final entry- I have no doubt your body is changing!!

  27. I appreciate the motivation! I am 3 weeks behind…have been nursing a cold for 2. I refuse to workout when sick…I’ll get back on track soon!

Leave a Reply