Gain lean muscles & Lose body fat?

TahminaAhmad
TahminaAhmad Posts: 10 Member
edited November 20 in Fitness and Exercise
20 Years old.
Female.
5"5.
114 Ibs.

What fitness DVD program would be the best for me? What type of diet changes should be made?

Replies

  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Gaining muscle means adding tissue. You do that by gaining weight and you need a surplus for that. It's practically impossible to gain muscle without adding some fat.
    Recomp can be done, but it's a long long process.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • TahminaAhmad
    TahminaAhmad Posts: 10 Member
    ninerbuff wrote: »
    Gaining muscle means adding tissue. You do that by gaining weight and you need a surplus for that. It's practically impossible to gain muscle without adding some fat.
    Recomp can be done, but it's a long long process.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    I know I need to gain weight, but I need to add stuff to my diet and I don't mind however long it takes. I'm really desperate.
    How much of protein, fat or carbs do I add?
    What type of workout would be the best (would prefer a DVD)?
  • MKEgal
    MKEgal Posts: 3,250 Member
    http://www.bodyrecomposition.com/

    Women don't add muscle easily.
    Eat at a slight calorie surplus, at the top end of a healthy % of protein (more toward 35% than 10%), and do a
    progressively more difficult weightlifting routine.

    I have no knowledge of DVD programs. This site http://www.bodybuilding.com/exercises/ has free instructions
    including videos. Ignore their store and the supplements & other woo they're peddling.


    From the American Journal of Clinical Nutrition.
    http://ajcn.nutrition.org/content/88/1/1/T1.expansion.htm
    carbs, 45 - 65% of calories (4 cal per gram)
    fat, 20 - 35% of calories (9 cal per gram)
    protein, 10 - 35% of calories (4 cal per gram)
  • MKEgal
    MKEgal Posts: 3,250 Member
    And here's a calculator which will tell you not only how many calories for your age/height/weight/activity level,
    but also how many servings of the food groups:
    https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    TahminaAhmad wrote: »
    ninerbuff wrote: »
    Gaining muscle means adding tissue. You do that by gaining weight and you need a surplus for that. It's practically impossible to gain muscle without adding some fat.
    Recomp can be done, but it's a long long process.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    I know I need to gain weight, but I need to add stuff to my diet and I don't mind however long it takes. I'm really desperate.
    How much of protein, fat or carbs do I add?
    What type of workout would be the best (would prefer a DVD)?
    Muscle is gained through progressive overload and higher volume training. That usually means lifting weights and I wouldn't rely on a DVD to instruct you on how to do it since you can't assess what correct form is by just performing it by "feel". If you can get a professional to teach you correct form, then by all means do it.
    As for gaining and what to eat, it really doesn't matter much as long as you're consuming enough protein and meeting your essentials in macro and micro nutrients. Just don't make the surplus too big.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited July 2015
    @ninerbuff, @MKEgal
    Guys, when a newbie female uses the (illegitimate) term "gain lean muscles", it usually just means they want to lean out so they can see the muscle layer (="toned", "defined"), not literally bulk up. ;)

    OP, do you have access to a gym, or any strength equipment like dumbbells?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Cherimoose wrote: »
    @ninerbuff, @MKEgal
    Guys, when a newbie female uses the (illegitimate) term "gain lean muscles", it usually just means they want to lean out so they can see the muscle layer (="toned", "defined"), not literally bulk up. ;)

    OP, do you have access to a gym, or any strength equipment like dumbbells?

    OP is 5ft5 and 114lbs... She likely has very little muscle mass, so 'leaning out' is just going to push her towards being underweight.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)

    5ft5 and 101lbs... Sounds healthy.... :noway:
  • TahminaAhmad
    TahminaAhmad Posts: 10 Member
    Cherimoose wrote: »
    @ninerbuff, @MKEgal
    Guys, when a newbie female uses the (illegitimate) term "gain lean muscles", it usually just means they want to lean out so they can see the muscle layer (="toned", "defined"), not literally bulk up. ;)

    OP, do you have access to a gym, or any strength equipment like dumbbells?

    Yep that's what I meant, I don't want to bulk up. I'm just new to all this, I'm sick of being labelled as skinny, so recently I decided to change my lifestyle. Sorry for the term I used.

    I'm student on a tight budget tobe allowed to use the gym regularly. I have 4 sets of dumbells (1kg, 2kg, 3kg & 5kg). Why? What do you suggest I do to achieve this body type?
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)
    TavistockToad wrote: »
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)

    5ft5 and 101lbs... Sounds healthy.... :noway:

    Sorry I'm new to this site, and working out altogether. I didn't know what you both were talking about when you said I wanted to lose 13 Ibs more. I forgot to edit my profile, so it was defaulted as that. (I'll change it). My goal is to increase my muscle mass and lose fat, so I can look toned.
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    TahminaAhmad wrote: »
    Cherimoose wrote: »
    @ninerbuff, @MKEgal
    Guys, when a newbie female uses the (illegitimate) term "gain lean muscles", it usually just means they want to lean out so they can see the muscle layer (="toned", "defined"), not literally bulk up. ;)

    OP, do you have access to a gym, or any strength equipment like dumbbells?

    Yep that's what I meant, I don't want to bulk up. I'm just new to all this, I'm sick of being labelled as skinny, so recently I decided to change my lifestyle. Sorry for the term I used.

    I'm student on a tight budget tobe allowed to use the gym regularly. I have 4 sets of dumbells (1kg, 2kg, 3kg & 5kg). Why? What do you suggest I do to achieve this body type?
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)
    TavistockToad wrote: »
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)

    5ft5 and 101lbs... Sounds healthy.... :noway:

    Sorry I'm new to this site, and working out altogether. I didn't know what you both were talking about when you said I wanted to lose 13 Ibs more. I forgot to edit my profile, so it was defaulted as that. (I'll change it). My goal is to increase my muscle mass and lose fat, so I can look toned.
    Then look at recomp. But it's a LONG TERM process. Results happen very slowly.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Yes, eat around maintenance calories, and also follow a good strength program. Popular programs here are Stronglifts, NROLFW, and Starting Strength. I don't know about DVDs. But those dumbbells won't get you very far, so use your gym. :+1:
  • RGv2
    RGv2 Posts: 5,789 Member
    And don't worry about "bulking up". That isn't something that just happens.
  • TahminaAhmad
    TahminaAhmad Posts: 10 Member
    edited July 2015
    ninerbuff wrote: »
    TahminaAhmad wrote: »
    Cherimoose wrote: »
    @ninerbuff, @MKEgal
    Guys, when a newbie female uses the (illegitimate) term "gain lean muscles", it usually just means they want to lean out so they can see the muscle layer (="toned", "defined"), not literally bulk up. ;)

    OP, do you have access to a gym, or any strength equipment like dumbbells?

    Yep that's what I meant, I don't want to bulk up. I'm just new to all this, I'm sick of being labelled as skinny, so recently I decided to change my lifestyle. Sorry for the term I used.

    I'm student on a tight budget tobe allowed to use the gym regularly. I have 4 sets of dumbells (1kg, 2kg, 3kg & 5kg). Why? What do you suggest I do to achieve this body type?
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)
    TavistockToad wrote: »
    Cherimoose wrote: »
    She said she wants to "lose body fat". 13 lbs according to her profile. A calorie surplus won't get her there. ;)

    5ft5 and 101lbs... Sounds healthy.... :noway:

    Sorry I'm new to this site, and working out altogether. I didn't know what you both were talking about when you said I wanted to lose 13 Ibs more. I forgot to edit my profile, so it was defaulted as that. (I'll change it). My goal is to increase my muscle mass and lose fat, so I can look toned.
    Then look at recomp. But it's a LONG TERM process. Results happen very slowly.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    I really dont mind it taking long as long as I get the results. I just looked it up.

    So far I picked up that I should do 30 minutes of intense strength training 3 times a week. (2 consequetive, one day after the other). And cardio 3 times a week (half an hour each).

    Also eating at my deficit on cardio days and at my maintenance/higher calories at my strength training day.

    I don't know if thats right :sweat:

    Also I read that it counts on the amount of macronutrients and micronutrients I intake, depending on my body type.

    I honestly don't know where to look to find this out. :sweat:
  • TahminaAhmad
    TahminaAhmad Posts: 10 Member
    Cherimoose wrote: »
    Yes, eat around maintenance calories, and also follow a good strength program. Popular programs here are Stronglifts, NROLFW, and Starting Strength. I don't know about DVDs. But those dumbbells won't get you very far, so use your gym. :+1:

    Thanks and yeah I understand, I'll try and find a cheaper gym under my budget.

    Btw the programs that you suggested, would I have to use them one after the other or can I just choose one to follow?

  • TahminaAhmad
    TahminaAhmad Posts: 10 Member
    RGv2 wrote: »
    And don't worry about "bulking up". That isn't something that just happens.

    I know it's impossible for that to happen to women since they dont have enough hormones for it, but K know it vould happen under certakn conditions.

    So would I have to be cautious of anything if I don't want to bulk up? (Lol I know its a stupid question)
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    You can just pick one and follow it for a good time frame. New Rules of Lifting has a number of stages and each take a certain amount of weeks to complete depending on how many days you lift per week. Stronglifts is a good simple one that you can run a long time but many recommend giving it around 12 weeks in order to assess how the progress is going and when to change to something else. Some stick to just one beginner program the whole time, others vary: it's a personal decision.


    And to bulk you'd have to train and eat with that goal in mind. That's why they say it won't happen by accident. Plus it takes a long long time along with the dedication, so it's not going to be something to worry about for most.
  • Kalikel
    Kalikel Posts: 9,603 Member
    Swim. It is cardio and resistance at the same time. Your muscles get USED as they pull or propel you through the water and it burns calories like nobody's business. And it works ALL the muscles. If you play around in the water, you can even use muscles that are difficult to work on land because of the gravity issue.

    Add some air - like rubber shoes and emptied pop bottles - and you can really, super-work out. If I wear rubber shoes and keep those and two 2-liter bottles under the water, I have to kill myself just to move an inch. Just treading water with that stuff under the water is good IF you move it all.

    Swimming has been an immense help to me as I've lost weight, working muscles and burning calories. :)
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