how to build lean muscle mass and get lean?

Pre-College Topics High School Life
1

<p>so, obviously i'm a female seeking to be lean. im going to paris for spring break and naturally, i want to look my best. i weight about 125 right now, and i want to shed about 20 pounds. i have about 10-12 weeks until then, and i think if i lose 1-2 pounds a week, i should reach my goal.</p>

<p>however, i dont believe solely in diets to lose weight. exercise is, after all, important too!</p>

<p>so, how do i get lean? ive tried kickboxing, but that just makes me feel bulky...so does weight lifitng. i run sometimes too. ive tried yoga once, but it seems too relaxing to be doinganything.</p>

<p>do i just need to give these things more time, or is there another way to get lean?</p>

<p>btw, im only about 5"1' and my body frame is small...if that helps at all</p>

<p>please help!</p>

2

<p>Stick your finger in your mouth, start vommitting profusely. Do this after every meal and try to make it a habit. Also, try not to eat more than a 100 calories per day. Watch the beautiful women on mainstream media for motivation.</p>

<p>............jk jk =o</p>

<p>well in all seriousness...the best and easiest way to get fit is to excercise regularily and eat smart. Proteins help to build muscle mass. For excercise just do stuff like push-ups, pull-ups, a little curling, crunches, etc, etc.</p>

3

<p>Stop drinking sodas, sugar.</p>

<p>Skip meals (seriously), or stop eating right before your full.</p>

<p>Run a lot, use light weights to do trunk twists.</p>

4

<p>Start running some more, get up to about 50 miles a week, that should shed the weight nicely and keep it off.</p>

5

<p>lift light weights at a high repetition. THats a good way to tighten tone and develop lean muscle without the bulk.</p>

6

<p>Eat a lot of steamed veggies (you can just microwave the frozen ones). They fill you up unbelievably, but they don't contain that many calories.</p>

7

<p>yes but unfortunately they taste like crap.</p>

8

<p>is running the only way to burn fat?</p>

9

<p>jeparlefrancias, this is right up my alley. I am studying to be a personal trainer.
All right, first off, there is a difference in being lean and looking lean. Most skinny girls arent really lean, they have a high bodyfat. If you want to lose bodyfat, it is simple. You dont have to be on a strict diet, but you have to chose your foods wisely. </p>

<p>Not eating is not the answer. Not eating causes your blood sugar to drop low, which in turn causes hunger pangs and you know what happens when you get those. You stuff anything and a lot in your mouth. To avoid this you want to eat a lot of fiber. Brocolli, spinach, green beans, vegatables basically are good. They also contain digestive enzymes which will help break down your food you eat.</p>

<p>Another thing you will want to do is eat more frequently. Eating smaller more frequent meals causes the body to get a constant supply of energy which causes your metabolism to run faster, causing more calories to be burned.</p>

<p>You will also want to increase your protein intake. Not only is protein good for aiding in the muscle building process, it is also a thermogenic, which simply means it causes your metabolism to run even faster which means you will burn more calories. Good sources are chicken breast(not fast food chicken!), steak, lean hamburger(not fast food hamburger!), fish and tuna, milk and cottage cheese.</p>

<p>Watch out how much weight you are losing. You want to aim at losing about 1 pound a week or gaining 1 pound a week. Anything more than gaining one pound a week, will typically be fat. Losing more than 1 pound, will typically be muscle which is not want you want to do.</p>

<p>The type of carbohydrates you want to eat should be complex carbohydrates. They help maintain a constant supply of blood sugar so you dont experience hunger pangs. Good sources are oatmeal, whole wheat cereals, buckwheat pancakes(hmm taste good), whole wheat tortillas, whole wheat bread. Make sure the #1 ingredient is whole wheat, not enriched wheat.
Sorry for this being so long, but I hope this helps. I know me telling you to eat more seems stupid, but look at pro bodybuilders, they eat 5000-6000 calories a day and have 3-5% bodyfat. Your diet will be 90% of your results too. I dont care how hard you exercise, if you dont eat right and give your body the nutriets it needs, your results will be like a turtle.
If you need anymore help, just PM me or something.</p>

10

<p>"Is running the only way to burn fat".</p>

<p>No, a lot is your diet, but you also need to some type of cardio. Jogging, riding a bike, hiking, swimming, skiing, walking your dog, all burn calories. </p>

<p>Most people try to get into their fat burning zone which concerns heart rate. It is simple. Just borrow a heart rate monitor, or buy a watch with one(they are inexpensive). Next time you are doing your cardio, youll want to go for your perfect heart rate which is; 220-age * .7 For instance, 220-17 * .7 =142 This means when you are doing your cardio, you want to be going at a pace so that your heart rate is 142 bpm.</p>

11

<p>thanks so much! i cant wait to start this challenge</p>

12

<p>It takes a lot of willpower, because I forgot to add that youre supposed to avoid all added sugars in things, so basically no pop, pop tarts, pizza, fast food, all that stuff. Im telling you from experience though, I used to be 200 pounds of fat. I started exercising and eating right and now im 180 pounds with hardly and fat, and I feel 100% better eating right than downing mountain dew and pizza. I havent drank a pop in more than a year and havent eaten fast food in more than a year.</p>

<p>You will look better and feel better. Good luck. Let me know how it goes and if you have any problems.</p>

<p>also if you would like, I just learned in my exercise science class how to set up personal programs and diets, if you would like me to do this for you, I can for free(better than paying someone to do it). Just send me an email at <a href="mailto:ilove2deadlift@yahoo.com">ilove2deadlift@yahoo.com</a> if you want to.</p>

13

<p>u can go low-carb. i ran 3 miles a day in the summer and ate meat, vegetables with maybe a little oil, and no rice (asian). lost about 15 lb's there and felt really confident going back to school again. actually rite now, i'm doing it over winter break! i would suggest getting a 5 or 10 lb dumbell to tone ur muscle, but then again, you're a girl. i dont think you wanna to be too buff :p</p>

14

<p>Girls don't usually get buff unless they add stuff to their diet like protein. Or steroids.</p>

<p>Isn't there a sport you enjoy? I hate running by itself, it's an awful feeling to start running on the track, knowing you're going to be going in circles for a while. But on the tennis courts, I can fly without even thinking about it. The difference is that jogging is a mindless activity. Unless you have a treadmill, then you can watch TV while you run.</p>

15

<p>I'm around your size, 5'2 120lbs. but i used to weigh around 105 before screwing up my joints which eliminated a lot of exercise options. but anyway, i was pretty thin, but pretty muscular, but not buff, which in my opinion is better than just being thin. I was very happy with my body then. the way i got that way was playing soccer, which involved a lot of training and exercise. I did long distance running (1-3 miles depending on the day), sprint drills, circuit training (series of excercises that you do one after the other, so you tone while also getting cardio and burn some calories). i actually enjoyed circuit training a lot. My exercises mainly focused on core and lower body muscles, and my upper body exercises were focused around the back, chest and shoulders to help with throw-ins for soccer. so everything was pretty well toned, and then my arms were kinda puny. but playing the cello actually helped that, but a different way to go would be to just use 5 or 10 pound dumbells in a variety of exercises. if you want ideas for circuit training, i can tell you what i did, just ask because i don't want to list it out if i don't need to. then on top of that, there were practices and games 3-4 times a week (all things mentioned above were done once a week, but running was every day that i didn't have a practice or game). so the soccer itself adds in a lot of running. one warning, when i was that size, people accused me of being anorexic, and i did look a bit too thin in some old pictures, so maybe set your goal to maybe 108-110. but that's just my opinion.</p>

16

<p>The trick is to barely stress about this type of stuff. I sometimes go overboard and stuff myself with pizza, but I know it won't make me fat because I'm under control of that. Have a good understanding of calories, a good idea of how many calories each type of food is, a sport that you enjoy, and you'll be fine.</p>

17

<p>thedude3-- i applaud you. you freakin' know your stuff!</p>

18

<p>about the avoiding sugar at all costs, i haerd that on south beach you cant have fruit at first because that has sugar too</p>

<p>am i supposed to give up fruit as well???? it is a good source of fiber...</p>

19

<p>replace your meals with power bars !! ! ! ! ! + water</p>

20

<p>here in america we have bad meal habits, when i went to mexico they told me they eat large meals fir breakfast and small meals for dinner,this makes it so a lot of food doesnt sit in you stomach while you sleep and do nothing, to lose wight you have to burn more claoires than your putting in, also make a journal</p>