Working out without losing weight?

[canuckfarmgirl]

I'm trying to get in better physical shape, tone up a bit. I used to rely on my job to keep me in shape but these days, that's not enough. I'm also rebuilding strength since I torn up my shoulder last year.

I'm thin naturally so I don't want to lose any weight, only gain muscle. Any workout recommendations? I will obviously up my calorie intake accordingly but there's a limit, I'm at 2500+ calories/day just to maintain the weight I'm at (130 pounds and 5'10").

Do you have any suggestions? There's no gym near me, so I'm looking for workouts that don't need more than 2 4# weights (leftover from rehabbing my shoulder). I have about 30 minutes available each day. I have tried running this spring but lost so much weight that its taken me most of this summer to gain it back.

[sarahedmonds217]

Here's a trick: look at the professional athletes in various sports and ask yourself if that's the kind of body you want.

Runners are typically very lean, sometimes painfully skinny, but everything that is there is muscle. If you want to cut out fat and boost cardio, do running, but that will not improve your muscle content very much. You will lose fat when you run, because it's hard for your body to carry it.

In contrast, gymnasts are often very muscly, tight and lean, but very bulky. This is a sport that will help you gain muscle. Boxing is another one, but that's not a traditionally feminine sport, so you're likely to get injured if you try to fight the boys.

I did Tae Kwon Do all the way up to black belt, and this was great for me, because it incorporated the grace, flexibility, and posture I'd acquired from being a dancer...but it included more strenuous strength training than I was used to. It's hot and hard, but I liked the competitive nature of it, and it got me in phenomenal shape.

Another great option is swimming. Swimming works your whole body, but it's not hot, and it actually helps your joints relax...compared to most other sports that damage them.

If you're looking to build muscle, I'd recommend some form of martial arts. I gained about 10 lbs after doing it for several years, but it was all muscle. It helps you get toned, without getting bulky (if you're a girl). You can accomplish something on your resume, learn some technique, and learn practical self defense. Swimming is the other majorly awesome sport, because your muscles WILL get toned doing it. There's no break while you're in the water, and that's the main reason it's so good. You're unlikely to lose weight while swimming, because the buoyancy causes an opposite stimulus on your body that running does.

Hope that helps!

[canuckfarmgirl]

Thanks! My friend and I are taking up swimming this winter when we're closer to a pool again. I've never tried martial arts but I will have to look into it. Both of my sisters are marathon runners so while I have the genes for it, there's zero appeal. and I don't want to be any thinner than I already am LOL.

[MoltenRose]

If cardio caused you to lose a lot of weight during those few months, you may want to focus on strength training instead. Don't over do it so that you aggravate your injury, but instead rebuild your strength. Be patient. Now don't freak out, but I'm going to mention the word "diet". I'm using it in the context of a lifestyle, not a method of loosing weight. How you expend calories by working out is only one half of how a person achieves a healthy balanced lifestyle. Cliche' but true. Asses what you are eating every day. A question to ask yourself would be, "What is the ratio of carbs, fat and protein that you are putting in your body?" Calories is only a vague indicator of what your putting in your body. Is this 2500 calories from protein bars and chips? Burgers and fries? Celery and peanut butter? It really does matter, because everything is metabolized differently.

[canuckfarmgirl]

Thanks. My diet is very healthy and balanced, all home-cooked wholesome meals, very rarely any junk food. Probably more carbs and protein then fat (love pasta and pork LOL). Any specific strength training you would suggest?

[martyfellow]

You'll need to watch out a little all the same. When you are working out it's easy to add a little too much weight, and it won't be all muscle, that's not how it works.

You sure don't need to lose any, and you're going to gain a little weight as fat is replaced by muscle. Don't be alarmed, but don't gain a lot since then it will be more fat than muscle!

Running should be part of the program, just to make sure you aren't going to add a lot of fat. But you don't need to run a lot.

You'll need some heavier weights. For rehabbing a shoulder the light ones are OK, and you should be careful with heavier weights with postsurgical situations, but if you want to improve your BMI you'll need some work with heavier weights all the same.

I'll bet you look great already!

[canuckfarmgirl]

It takes a lot for me to gain any weight, so not too concerned. As long as the fat stays in the proper places, I'll take another 5 pounds. I hope to get a few heavier weights soon. Not saying I don't look good already LOL, just want to tone up a bit.

[martyfellow]

With time you'll add at least 5 lbs of muscle! You may get a little thicker around the middle with abdominal muscles you don't have now..but overall you'll look even better.

Plus you won't jiggle when you get slapped on the behind!

[kheserthorpe]

lunges, pushups, inclined or handstand pushups, pullups or rows with water containers.

[MoltenRose]

Ditto on the swimming. It's great for "therapy" I suppose. It helps with range of motion after an injury. There are all kinds of tools you can use in the pool to focus specific muscles used.