Thin, but not fit

microplasma
microplasma Posts: 2 Member
in Fitness and Exercise
Hello everyone.

I am a 25 year old woman looking for some advice on how to exercise to improve my stamina and to gain more muscles. I am currently happy about my weight, and do not wish to lose any of it, but rather to replace some of the fat with muscles (if that is even possible).

I am mostly wondering how often I should be training strength and which exercises you can recommend me doing. I would like to exercise my whole body, but with focus on arms and bottom.

How many calories should I be consuming while doing this exercise? I am currently 173 cm and 55 kg.

Thank you for any advice.

Replies

  • DazzlingEdition7
    DazzlingEdition7 Posts: 12
    im 24 and would like similar advice so BUMP
  • hazleyes81
    hazleyes81 Posts: 296 Member
    When you say you are happy with your weight, do you mean the number on the scale or your size? By changing your body composition, you will likely either gain weight or lose size. For instance, I have been a size 4 (UK size 6) at two different points in life by being 122# and 128#, the difference being that at 128# I had lower body fat and more muscle, and that is my preference. I would rather have that higher number on the scale and feel healthy and fit. It seems like that is what you would like as well.

    Next questions: are you asking about cardiovascular endurance or muscular endurance, or both? What is your current fitness routine, if any?

    As far as eating, I would probably recommend eating for maintenance, but it's hard to say without more information.
  • graceyykim
    graceyykim Posts: 17
    I'll be interested in seeing more on this... I am the same way, and almost the same body measures! I need muscle tones as everywhere you touch i pretty much 'sink in' too soft haha :). However, maybe pilates can be a good help to you! I have been doing some pilates classes in two weeks and already noticed a difference. Especially in my arms
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I am mostly wondering how often I should be training strength and which exercises you can recommend me doing. I would like to exercise my whole body, but with focus on arms and bottom.

    I would follow a standard, full-body strength training program. Popular ones here include NROL, Stronglifts, Nerd Fitness, P90X, and Starting Strength.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Strong Curves is a good program.
  • elliej
    elliej Posts: 466 Member
    You can either burn fat by lifting heavy weights on a small calorie deficit or build muscle lifting heavier weights on a calorie surplus.

    There's no such thing as 'toning' and you can't just lose fat off your belly, it's an all or nothing thing. Either way, use one (or all) of the many TDEE calculators to work out how much you should be eating (google it) and eat -10% for cut and +10% for a bulk
  • microplasma
    microplasma Posts: 2 Member
    Thank you for the replies.

    I don't mind gaining weight as long as I improve my fitness. I just want a healthy and fit body. Right now I am thin, but like graceyykim says, it "sinks in". :) I know there is not a magical formula to just replace fat with muscles, but just wondering how I should start out.

    Should I be exercising and lowering my calories to get rid of fat, and then maybe eat more calories after I reach a good fat percentage to build muscles and maybe more strength training?

    It just sounds a bit tricky to get rid of fat without losing too much weight, cause I don't want to end up being underweight. I guess if I eat enough to maintain and exercise I will just build muscles under the fat I already have, right?

    I guess I am what they call a skinny-fat person. :(
  • IllustratedxGirl
    IllustratedxGirl Posts: 240 Member
    You had it right with this:

    Should I be exercising and lowering my calories to get rid of fat, and then maybe eat more calories after I reach a good fat percentage to build muscles and maybe more strength training?

    If you want to lose fat, you need to eat at a calorie deficit and you will lose weight as well. From there you can add muscle to achieve the appearance you are looking for
  • IllustratedxGirl
    IllustratedxGirl Posts: 240 Member
    You will also want to do strength training so you don't lose muscle while losing fat.. Losing weight = losing fat + losing muscle

    A good program to follow with stronglifts 5x5
  • MicheleWE
    MicheleWE Posts: 179 Member
    I would second the idea of getting one of the books New Rules of Weight Lifting For Women or Strong Curves. Either one will give you all the answers plus more. They explain how and how much to eat, how to exercise and what to do. I am sure there are other good ones but I've read both of these.
    I am currently following the program in Strong Curves (which the main focus is shaping the backside) and it's working wonders. I really like it and to me it seems simple compared to the many steps in NROWL. I started with the beginner program and am now doing the advanced. There is also a home bodyweight and lower body only program included in the book.
    You can get a Kindle version also.

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