Getting Lean

lasirena624

Since March 2015 I have lost 43lbs by creating and sticking to calorie goals. I also exercise three to four times a week, mostly running (just completed my first half marathon). I am looking to loose 10 more pounds and to get leaner. What has helped you get lean?

rybo

Congrats on the weight loss, by definition getting leaner is the loss of body fat/lowering ones bodyfat percent. Now, a person's lean body mass (how much muscle you have) is going to significantly impact ones ability to look lean, and get to a low bodyfat percent. Generally a person can run all they want, but they are going to reach a point where they aren't going to get any leaner. Strength training is critical to looking and getting lean, because the more muscle you have, the easier it is. So by all means continue your running, but you should be strength training (in whichever form appeals to you) 2 to 3 times per week.

ccsernica

Strength training. You might not lose weight as quickly, but you'll be replacing fat with lean mass, and by training muscles you'll be reminding your body to burn the fat and not the muscle.

lasirena624

Thank you both, I have been investigating strength training and I am not sure where to start. My goals are to definitely look leaner, I already look a lot smaller than before I lost the weight.

shadow2soul

Good places to start:

• Stronglifts 5x5 (beginners lifting program free online and free app that times your rests for you)
• Ice Cream Fitness 5x5 (similar to Stronglifts, but with added assitance work and it doesn't have an app. Also free)
• Strong Curves (book...has beginner/intermediate/bodyweight programs in it)
• New Rules of Lifting for Women (book)
• Starting Strength (book)

Strength training will help you create a leaner look. It won't nessecarily be a fast process though. I can say this though, I was 130 lbs before I gained weight and wore size 9 jeans. I kept some of those jeans. During my weight loss I did lots of strength work. It varied between bodyweight, dumbbell, and towards the end barbell work (barbell is my favorite). I am 130 lbs right now (well 133 if I'm completely honest) and I wear size 4 jeans (some of which need a belt to stay up). Those size 9's I saved are way to big. So I'm leaner now then what I was the last time I was this weight. I contribute this to my strength training that I did during my weight loss. I did strong lifts for a year. Then did strong curves for a bit, but have gone back to stronglifts b/c I like the simplicity of it.

SCoil123

Weights and resistance training. Pilates can be a great way to start resistance/strength if you arent ready to pick up the weights just yet.

maxphia32

Yoga is great to build lean muscle, and the stretching will help your running.

lasirena624

Thank you for the recommendations, I needed those details and examples. I do yoga for runner's a few times a week and that has made a huge difference in my running and injury prevention. I am looking to continue with running and yoga and start some kind of stength training.

trigden1991

maxphia32 wrote: »

Yoga is great to build lean muscle, and the stretching will help your running.

No it's not.

OP you need a structured lifting programme (a few good beginner ones were linked above). If you are unsure of what you are doing, a session with a good personal trainer to learn the correct form would be recommended. With your long runs and calorie deficit you will be a prime candidate for muscle loss so sufficient protein is crucial for you.

psuLemon

lasirena624 wrote: »

Thank you for the recommendations, I needed those details and examples. I do yoga for runner's a few times a week and that has made a huge difference in my running and injury prevention. I am looking to continue with running and yoga and start some kind of stength training.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Here is a link to all those programs. StrongCurves and NROL4W tend to be big favorites for women, especially if you are just starting out. A 3 day full body would be ideal if you looking to incorporate it into your current routine. Just make sure you monitor how well you recover, especially with legs.

lasirena624

OP you need a structured lifting programme (a few good beginner ones were linked above). If you are unsure of what you are doing, a session with a good personal trainer to learn the correct form would be recommended. With your long runs and calorie deficit you will be a prime candidate for muscle loss so sufficient protein is crucial for you. [/quote]

Agreed. I am thankful for the direction to the programs as I do best when there is a base program and schedule to start. I am learning about adjusting my diet too, long runs leave a humongous hunger that protein helps address. I am also learning about adjusting my preprogrammed attitude about carbs and including them in my diet too. I have so much to learn!!!