How do I change my body?

jo_marnes

Hey all,

I'm pretty thin, but fairly toned and have decent muscles (for a girl!). See my profile for a couple of pics. I want to put on more muscle..... not sure of specifically where but just so that I don't look quite so skinny. I don't know if I should use the term 'lean body mass' etc instead.... I don't want to look like a body builder but I like the idea of visibly toned, strong body. I'm training to do a half marathon so will have a fair amount of cardio going on for a while. My schedule has days for strength and cross training, so I'm wondering what I can do on these days to achieve the best results?

Your help is appreciated xxx

Kath712

I just read the book "New Rules of Lifting for Women." I'm a complete novice when it comes to strength training, so I found it very informative. I had my first workout last night, and it felt great. There is a thread on this board for women who are doing this program. Check it out. I need to also, since I'm starting to think of questions that I'm sure the ladies here can answer. Good luck on your half marathon, too! I'm hoping to incorporate the strength program with my running, too. I'm still just doing 5Ks, though.

welloiledmachine

All you have to do is more and heavier weight lifting. Make sure you work all your body parts and what you eat has a lot to do with it too. Clean eating is key. Weight lifting not only helps strenghthen, but prevents osteoporosis.
I lift 3 times a week and train 2 body parts each day with a 10 minute ab workout at the end.

Emma1903

New rules for lifting is a great book! I'm finishing the first stage this week.
You need to be doing strength training 3 times a week, make sure your getting plenty of protein at least 30%
Make sure your diet is good, good carbs, good fats plenty of fluids. Remember to up your muscle you will need to eat more calories.

KyleB65

To build mass eat more (good food, mostly protein) and switch your work out routine to include heavier weights with less reps but more sets.

This is a generic suggestion.

The best bet is to visit a local gym to make an appointment with a personal trainer.

Good luck!

jo_marnes

Can anyone suggest a basic list of weight exercises to do? Had a training session with a PT before, but not convinced they knew what they were talking about and kept mentioning 'you don't want to bulk up'..... which the more I read, the more I think that wouldn't happen....

I'm not very good with protein either. If anyone could look at my diary and give me a few tips as to what to change that'd be fab. Please note that I'm gluten free so no wheat/ bread/ pasta for me! Cheers xx

welloiledmachine

Can anyone suggest a basic list of weight exercises to do? Had a training session with a PT before, but not convinced they knew what they were talking about and kept mentioning 'you don't want to bulk up'..... which the more I read, the more I think that wouldn't happen....

I'm not very good with protein either. If anyone could look at my diary and give me a few tips as to what to change that'd be fab. Please note that I'm gluten free so no wheat/ bread/ pasta for me! Cheers xx

I used www.burnthefat.com as my guide. But I think you can get his info without paying the low-cost of $40. He changed my whole life. It was well worth the money and then some.

It's best to research all you can about different weight routines and find what fits your lifestyle as everybody is going to have a different opinion. Typically, you want to do 3 sets with 8 reps. Once you've done that, you want to increase the weight. It shouldn't be easy to lift the weight.

You should research a little about clean eating too.