How to lose fat and build up muscle without losing weight?

[Anonymous]

I'm 117 lbs and 5'2 tall. I don't want to lose weight, I'd like to tone up my muscles (abs and legs) and to lose some fat (I could be defined as a "skinny fat").
What kind of exercise should I do? How often and for how long? What should I eat? (I'm vegetarian)

[UncagedAgent]

Start lifting arms, legs, and back once a week each. I'd say start with 5x5 set workout and then when you can lift heavier (50% more weight than where you started) switch to 8x10 or 8x12 high volume workout.

You'll need to be careful when you start to not overexert yourself and when you become comfortable change your routine so your body doesn't become accustomed to the workout. Start with multi joint movements and end with isolation exercises (squatting is multi joint while calf raises and quad curls are isolation). Always finish on a full body movement, squats, deadlifts, cardio, even box jumps.

You'll want to consume more protein and less carbs for the beginning and when you are more adjusted to lifting, start adding carbs back to your meals. Make sure you drink enough water, you should drink NO LESS than 1/2 of your body weight in ounces a day, about 60ozs for you.

I would also recommend looking at, and trying interment fasting. It's a meal plan that doesn not restrict chaloric intake, but eating time. You fast for 12-14 hours, more if you want (I fast for close to 20), and then eat during the rest of the day. If your in school, like me, skip breakfast and don't eat until you get home or until the afternoon. What this does is our your body in a fasting state where it burns almost exclusively fat deposits while maintaining muscular integrity.

Basically you burn fat and gain muscle with these fasting programs (you can accelerate fat loss like crazy). A lot of body builders and physique models do similar things before competitions and shoots. GIVE IT A SHOT, it might hurt the first few days but you will feel and look skinnier if you do this (you look and feel skinny because you are not bloated). I could write a MyTake about the benefits of this, please try it.

Finally, make it fun. Picture what you want to look like. Find a model you think is aesthetic (I love Zyzz) and make them your phone or computer background. Set yourself goals and try to kill them, accomplish them before you get that new pair of shoes or before you go on vacation.

Whatever you DO do, I wish you the best of luck.

When in doubt Google image search 'Aesthetic' and let confidence flow through you.

[Dubhlann]

I'd say weight training. Get strong. Strong is sexy.

[PeachSunset]

Well you'll lose fat but you'll be replacing that weight you lost from fat with muscle.
Women don't gain muscle very easily or at least not like men do. Body building women who are extremely bulky do it hours every day, extreme hardcore weight lifting that and a special protein diet. So if you lift weights and do special exercises you can get toned, so don't sweat being super bulky.
If I were you, i'd start the first week off with aerobics: running, dancing, zumba, biking, hiking, etc. almost like a "warm-up for beginners" to get your muscles ready.
Then i'd hit the gym every single morning, 2 times a day if you'd like, or even @ home exercising, definitely lift weights and go up a number every few days or so. (Ex: start off with what you can do, and then maybe have the weights be 5-10 pounds more each 1-2 days, but don't go past your limit.) Some people devote one week to a body part, but you can do your whole body but not as much of the exercises a week, whatever works for you.
Abs - flutter kicks (abdominal line), crossover crunches & crunches (core), sit ups, and leg raises.
Legs & Butt - squats & sumo squats & weighted cossack squats, lunges, calf & leg & heel raises, jump roping.
Arms - Tricep kickbacks (weights), biceps curls (weights), hammer curls (weights), dumbbell swings (weights), up 'n twist (weights), double twists (weights), concentration curls (weights), dumbbell thrust (weights), leaning tricep extension (weights), 1-arm tricep extension (weights), push-ups.
Back - Lateral raises, banana rolls, rear delt rows, tricep dips.
For food, you should definitely include protein, I know you're vegan but you can find protein in beans, spinach, kale, broccoli, seeds & nuts, tofu, peas, and sundries tomatoes (there's a whole lot more). Stay away from really salty food, sugary foods, or processed foods. Set up a weekly eating schedule, each meal has to consist of protein, complex carbs, etc. Drink a lot of water too.
Good luck, this took me an hour. 😂