Lose fat, gain muscle?

alymcd1

I am 5'0 and a little less than 100 pounds. I clearly don't weight much, but i still have some fat i would like to lose (mostly in my stomach area). I eat very clean (i would say 80% of the time). I eat eggs, veggies, fruits, brown rice, and chicken as my main meal components. That is actually pretty much it, sometimes i will have a tortilla or slice of bread with my breakfast, but even that is only a couple times a week (if that). I season things with spices and not sauces. If i drink alcohol, i drink wine (a few times a week). I snack on nuts, fruits, and veggies. Sometimes i have chocolate chips or pretzels for a snack, but i barely do that anymore. I don't restrict myself 100% because that is ridiculous in my opinion, i go out for dinner about once a week and will treat myself to whatever looks good. I will have ice cream (i actually never do, i cant even think of the last time i did!) but i say this because i am not restricting myself from those occasional treats that may sound good!

Along with being such a clean eater, i run. I would say i run 3-5 times a week 2-4 miles each time. And i run on the beach, on the sand.
I drink water right when i wake up and drink it all day, everyday. No soda no juice. Yuck!

It is extremely frustrating when i live such a healthy lifestyle but dont seem to have much on my body (on the outside, at least) to show for it. It's not everything, but i do wish for that. I have built up some pretty decent calf/thigh muscles from my running, but i want to gain muscle everywhere else as well. I have a herniated disc in my lower back so it makes it difficult to do strength training. If i did start doing strength training (assuming i find a safe way), though, would i see the results i am looking for? If i kept up with my running/diet & added strength training, over time (a couple months) would i most likely lose the fat and gain muscle to replace it? I don't want to lose weight, just change my body composition.


All kind comments will be much appreciated!!!

kentonmcgann39

You need to do weight training for sure keep eating the way you are but also add weights that's the key to gain muscle

CarlydogsMom

Does your herniated disc affect your normal physical movements (I'm thinking probably not, if you can run as you say you do)? Of course, working with your doctor and other medical professionals you trust should prevail, but my story: Over 20 years ago, when I was 30, I herniated four discs at once (my lower 3 and one in my middle back), and have some sciatic nerve damage in my right foot because of that as a permanent reminder. However, I started lifting a few months ago, at age 52, I haven't had any problems. Deadlifts, squats, you name it, I lift it. May not be as heavy weights as some of the incredible women on this site, but I'm getting there, and see no end in sight. To be honest, my back is probably one of the few areas of my body that hasn't hurt along this journey! I can't stress how important excellent form is in lifting.

Matter of fact, my trainer has worked extensively on correcting some bad form from my knee bending inwards due to my screwy right foot, and it's helped tremendously.

If you work with lighter weights to really nail down your form, you may not have any problems. Couldn't hurt to try.

middlehaitch

Same height and weight.
Start resistance training and progress to lifting as you strengthen your back and core.
Nerd fitness and a couple of other sites have good body strength routines that you can progress up to completing and then add difficulty to.

Although SL5x5 is a heavy lifting bar routine, I started doing it with hand weights and am working my way to the bar. I use the Olympic bar for dead lifts only right now.

Lifting heavy only means lift what is heavy for you. And although a lot of the routines have a set progression rate they also emphasize progression is only when the current weight can be completed in good form.

Form is everything, and for you it could be well worth your while to get a physio or well accredited trainer to work with.

Talk it over with your doctor, but I think you would benefit from a good resistance or weight programme tailored to fit your abilities.

Also count your calories and weigh your food. 'Clean' or 'dirty' doesn't matter if you are eating more than you burn.

Cheers, h.

alymcd1

Thank you so much!!!

middlehaitch wrote: »

Same height and weight.
Start resistance training and progress to lifting as you strengthen your back and core.
Nerd fitness and a couple of other sites have good body strength routines that you can progress up to completing and then add difficulty to.

Although SL5x5 is a heavy lifting bar routine, I started doing it with hand weights and am working my way to the bar. I use the Olympic bar for dead lifts only right now.

Lifting heavy only means lift what is heavy for you. And although a lot of the routines have a set progression rate they also emphasize progression is only when the current weight can be completed in good form.

Form is everything, and for you it could be well worth your while to get a physio or well accredited trainer to work with.

Talk it over with your doctor, but I think you would benefit from a good resistance or weight programme tailored to fit your abilities.

Also count your calories and weigh your food. 'Clean' or 'dirty' doesn't matter if you are eating more than you burn.

Cheers, h.