I have a new goal..... but how to go about it?

jo_marnes

This Sunday will mark the end of my running 'season'. I've done my half marathon (previous goal) and this weekend is the City-Bay 12k that I do every year. I'm 'maintaining' at 113lbs (5'5") but the running has made me really lean and now I look too skinny.

I want to go into the summer (we are in Australia, so just spring here) and not look like I have an eating disorder when I wear a bikini! I want to maintain fitness, increase muscle and add more 'bulk' to my upper body (arms/ shoulders) in order to make me a nicer shape, rather than just boney. My body is toned and I have good definition..... I'm not sure if I need to increase body fat..... I can't get my head around how to do that without gaining unhealthy weight? (I have pics in my profile if you want a picture of what I'm talking about) Or will gaining muscle on it's own be ok?

I don't know how to go about changing my workouts for this change to my body. Anyone had experience with this and what effects did it have on a) your weight, b) your looks, c) your calorie intake?

Is it possible to improve the 'shape'of my body without gaining weight?

Thanks

HeidiMightyRawr

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Have a look here, I saw the link on a previous thread. She completely changed her body after she started lifting, and is heavier now but looks better than ever With most people you need to eat more than maintenance you build muscle, you will gain weight through it but it's not unhealthy weight.

hpsnickers1

My research has taught me that lots of cardio (i.e. running) will eat away at your muscle mass, not body fat. Don't worry about the number on the scale and start doing some strength training. Lift heavy things. Back off on the cardio. You don't need to increase body fat. You need to increase muscle mass. This will add some weight without adding body fat (and your body fat will probably decrease). It's hard to do for a female but it is possible. Check out Mark's Daily Apple. If you register at the site you get an ebook called Primal Blueprint Fitness (you don't have to follow the lifestyle but I think everyone can benefit from Primal Blueprint). It consists of and all out sprint interval once every 7-10 days, lifting heavy things 2x a week (basic strength moves using body weight at the start - pull ups, push ups, squats, plank and overhead press - dive bomber pushups - these are brutal) and moving at a slow pace 3-5 hours a week (I just stay active). That is it. That is all the body needs to be fit. If you aren't exercising as much you can drop the carbs a bit and increase your fat intake (carbs make me tired and bloated - grains were screwing up my gut but good healthy saturated fat gives me amazing energy - actually makes me "hyper"). I dropped 9.6lbs the first 6 months dieting the conventional way. I went Primal at the end of April and I dropped 9.8lbs more in 4 months - all body fat - lost my belly and maintained my muscle mass. This happened with less exercise. (You don't need to eat more to gain muscle - just make sure you are getting enough protein and not doing too much "chronic cardio").

Good luck.

jo_marnes

Thanks... good info there. Anyone know how well the Jillian Michaels workouts rate as a home strength training system? I have 30DS, 6 wk 6 pack and blast fat boost metabolism. All have exercises using body weight..... just I can't get to a gym to use the equipment more than 2-3 times a week

HeidiMightyRawr

Thanks... good info there. Anyone know how well the Jillian Michaels workouts rate as a home strength training system? I have 30DS, 6 wk 6 pack and blast fat boost metabolism. All have exercises using body weight..... just I can't get to a gym to use the equipment more than 2-3 times a week

I have tried 30DS and wouldn't say it's that challenging in terms of strength training, but it would depend on how new you are to it. For someone starting out it should be good.
2-3 times a week at the gym is fine, I started off training at the gym 3x, but since last year could only go twice. I haven't had any problems with that in terms of strength or muscle definition. I do full body exercises such as squats, deadlifts and bench press, along with shoulder press.
Recently I've started P90X as well which is a good home workout for strength. I try and do it on most of the days I'm not at the gym, but never on the same day. So usually 2-5 times a week.

AlsDonkBoxSquat

Thanks... good info there. Anyone know how well the Jillian Michaels workouts rate as a home strength training system? I have 30DS, 6 wk 6 pack and blast fat boost metabolism. All have exercises using body weight..... just I can't get to a gym to use the equipment more than 2-3 times a week

JM workouts are more cardio interval training than weight training. You want to boost your muscles you need to boost your caloric intake primarily with protein, and lift HEAVY. I suggest looking into the new rules of lifting for women.

jo_marnes

So, another question....

If I add more strength training rather than cardio, do I eat less? Because, according to MFP, I hardly burn any calories while strength training. Yes, yes, I know a HRM would be a good investment, but I have NO FUNDS (zero, zilch, nada) for that.... so can't track calories that way.

jgic2009

Thanks... good info there. Anyone know how well the Jillian Michaels workouts rate as a home strength training system? I have 30DS, 6 wk 6 pack and blast fat boost metabolism. All have exercises using body weight..... just I can't get to a gym to use the equipment more than 2-3 times a week

2 or 3 times a week is plenty for lifting.

jgic2009

So, another question....

If I add more strength training rather than cardio, do I eat less? Because, according to MFP, I hardly burn any calories while strength training. Yes, yes, I know a HRM would be a good investment, but I have NO FUNDS (zero, zilch, nada) for that.... so can't track calories that way.

You should be able to change your goals on here to gain instead of lose. Make sure you're lifting hard and getting plenty of protein.

HeidiMightyRawr

So, another question....

If I add more strength training rather than cardio, do I eat less? Because, according to MFP, I hardly burn any calories while strength training. Yes, yes, I know a HRM would be a good investment, but I have NO FUNDS (zero, zilch, nada) for that.... so can't track calories that way.

Strength training may not burn as much as cardio during, but you get a greater afterburn that does not happen with cardio. Also,you're going to need calories to help fuel the muscle growth. I would maybe start off around maintenance calories, add strength training in using MFP but monitor your weight every week. (I find I burn around twice as much as MFP says in strength training, but I am 140lbs - the less you weigh, the less you burn for the same effort) If you are losing, then you can manually up your basic calories in the same section you adjust your macros %'s. Keep an eye on how your shape changes, with photos and/or tape measure. This can help determine whether your going about it in the right way if the scale is going up.
You may find you are maintaining on more or less than MFP's guidelines, especially without a HRM. This is why it's best to keep watch on how your body changes yourself, and use MFP as a guide to how much to start with.

AlsDonkBoxSquat

So, another question....

If I add more strength training rather than cardio, do I eat less? Because, according to MFP, I hardly burn any calories while strength training. Yes, yes, I know a HRM would be a good investment, but I have NO FUNDS (zero, zilch, nada) for that.... so can't track calories that way.

Cardio is like burning pine, it burns hot and fast. Strength training is like buring maple, it burns slow, steady, and for a longer period of time. You can not build muscle with a caloric deficit, muscle has to have a surplus to grow. There is a cycle to it (new rules of lifting explains this extremely well, and various bodybuilding.com articles). To get a calorie burn I start with 5 - 10 minutes of high intensity running, then hit the weight room. if you're going to combine cardio and weight training them most people recommend 10 at the beginning, lift, and 20 or so at the end.