Can I get 'thinner' without loosing 'weight'?

Jozie_

My BMI is 21.5, I'm 5'3" (160cms) and 121lbs (55kgs) and having trouble working out what my next goal is. I don't think I'll necessarily look any better if I loose more weight so I'm keen to loose body fat, tone up and get fitter.

What is the best way of doing this? Do I need to restrict calories? Will working out using a resistance based programme help?

I'm currently doing 30DS (day 14 today) and loving the results so far so will stick with that but should I be netting maintenance calories or a deficit?

Lozze

I'm on my phone so don't have the link but you need to read about Stacey at NerdFitness. She did exactly what you are wanting to do.

My advice is to go and buy New Rules of Lifting for Women. If you want to lose fat heavy lifting (defined as what is heavy for you) and eating at maintenance will do wonders for you.

EccentricDad

My BMI is 21.5, I'm 5'3" (160cms) and 121lbs (55kgs) and having trouble working out what my next goal is. I don't think I'll necessarily look any better if I loose more weight so I'm keen to loose body fat, tone up and get fitter.

What is the best way of doing this? Do I need to restrict calories? Will working out using a resistance based programme help?

I'm currently doing 30DS (day 14 today) and loving the results so far so will stick with that but should I be netting maintenance calories or a deficit?

Increase LEAN protein intake, adjust fat and carbs to accommodate (no real methodology used - use healthy fats to keep you full and use simple carbs to give you bursts of energy) but stay at your BMR x activity rate calorie restriction.

By staying at the required calories but increasing the protein, you are controlling your weight, but giving your muscles more room for growth by giving it more aminos to repair and build. You want to do the LEAN protein though because omega 3 and omega 6 fats allow the fat cells to have better cellular walls for oxygen, fat, and sugar to come in and go out.

EDIT: Take your BMR and multiply it by 1.4 and you have your "required calories to maintain". If you switch from 30ds to Insanity take your BMR and multiply it by 1.5 and you have your new number. If you stop exercising and go Sedentary, take your BMR and multiply by 1.2.... Still focus on the lean protein though to KEEP your muscle. Eating over these numbers will result in overeating weight gain (not muscle gain).

Antihelt

I would try Leangains (http://www.leangains.com/2008/06/sure-fire-fat-loss.html)
Best way to get toned and fit.
I use Intermitten fasting and have had great results so far. With this eating plan you dont need to restrict your calories. Maintenance would give you great results-

GL

Sarauk2sf

Eat at maintenance or a slight surplus and lift heavy weights.

Antihelt

And yeah, lift weights. Either 5x5(heavy - strenght - less time under pressure) or 12x3(lighter - volume - more time under pressure)

Kadi82

Thanks! I was wondering this as well. I don't want actually lose numbers, just tone up really. So heavy weights it seems. Might have to convince hubby he needs some weights - therefore I can use them. I might up my cals as well. I struggle to eat the normal amount as I am fairly time poor and forget to snack most of the time

Jozie_

Thanks, I'd heard great things about NROLFW. I don't have access to a gym at the moment but hope to in the next few months.

When you say eat lean protein, you mean like fish, chicken etc exactly how much protein should I be eating? In comparison to the rest of my diet?

Sarauk2sf

Thanks, I'd heard great things about NROLFW. I don't have access to a gym at the moment but hope to in the next few months.

When you say eat lean protein, you mean like fish, chicken etc exactly how much protein should I be eating? In comparison to the rest of my diet?

General recommendation if you exercise is at least 1g per lb of LBM.

McLifterPants

Thanks, I'd heard great things about NROLFW. I don't have access to a gym at the moment but hope to in the next few months.

When you say eat lean protein, you mean like fish, chicken etc exactly how much protein should I be eating? In comparison to the rest of my diet?

I have my macros set to 30% protein and I eat at my maintenance calories. I have the same goal; I want to tone up, but scale weight is not really a concern. I agree with everyone else: I highly recommend weight lifting! However, until you have gym access, there are a lot of body-weight resistance exercises you can do, such as lunges, pushups, crunches, planks, etc. Google it; a lot of stuff will come up! Also, extra yes to NROL4W, that book rocks.