Q: I am a curvy woman, and I don't want to lose those curves, or my butt. I just want to build some muscle and get toned. What exercises do you suggest?
A: It’s less about the exercises and more about the diet. Building muscle is about having the right calorie surplus and the right quality of foods. I suggest eating 10 percent over your active metabolic rate (AMR). AMR is the total number of calories you burn in a given day; it takes into account your basal metabolic rate (the calories you burn when you do absolutely nothing) and your daily activity level. To calculate your AMR, multiply your BMR by your Daily Activity Score. Eating more protein will help you build muscle, too. Make sure that 40 percent of your calories are from protein, 30 percent from carbs, and 30 percent from fat. It’s difficult for women to gain muscle because we don’t have the testosterone men do, so adequate protein intake is key. With regard to the exercise part of this equation, definitely use heavier weights. Stay away from too much cardio. Cardio will always make you smaller. I suggest weighted step-ups, weighted squats (try the Smith machine at the gym), weighted lunges, stiff-legged deadlifts, pull-ups, dumbbell chest presses, heavy dumbbell rows, heavy military presses, and heavy biceps curls, dips, and triceps extensions. Stick to the basics — clean and simple is the best for building muscle.
Get more fitness tips from Jillian Michaels.
Last Updated: 07/23/2009
Often called "TV’s toughest fitness trainer," Jillian Michaels has appeared on the U.S. and Australian versions of The Biggest Loser. Jillian is also the author of three books, Master Your Metabolism, Winning by Losing and Making the Cut, and the creator of the online weight-loss program www.jillianmichaels.com.
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