Can you Spot build muscles?

[angelpaws]

Hello there.
I know that spot reduction is not possible, but I was wondering if the same is true for spot building?
I am underweight and under-muscled (nearly 5ft7 inches and 103 lbs.) I clearly need to add some muscle. The thing is I have a very pear shaped body and I dont want to increase my lower body size at all.
If I increase my calories by about 150 daily and just strength train my upper body twice a week by doing bench presses, dumbell curls, flys, etc, can I expect to add on a few pounds of muscle and keep my lower body the same size?

[MAURER]

yes that is definitely possible. the only thing i can tell you is that your upper body won't get huge unless your lower body isn't pretty big also. but im not under the impression that you're concerned about that.

[laura817]

Angelpaws -- Welcome to DF. If you are trying to increase some muscle mass, the best way to achomplish that is with a consistent routine of strength training (upper and lower body) and a good diet.

A common misconception among women is that lifting weights will make them bulk up. Compared to men, women have less of the hormone testosterone, which is key to developing large muscles. Strength training approximately two to four times a week, doing a variety of exercises for the major muscle groups (and this also includes the lower body), will help lead to a lean and toned appearance.

[arbit]

5'7 and 103 lbs????????
Unless u are very *muscular* in the lower body, u cood add muscle there. Way it wood go is like this : add muscle to lower body - if u feel u'r too big, lose some fat. Muscle burns more calories than fat, is denser than fat - so u get to up the bodyweight, be more leaner, and be able to eat more :
As laura said, bulking up via pure muscle is hard-even for guys(how many guys do u see with big muscular legs in the gym?). It will be even harder for u to gain muscle. The bulk u see now is fat. Muscle is not the probelem.

[atherjen]

Hi Angel Paws!
I completly agree with Lauara, lifting weights is one of the smartest things that you can do when it comes to shaping and defining your body. If all us woman got big, most of us wouldnt be lifting. muscle takes up LESS space than fat but yet weighs more. the scale is by no means a weigh to monitor progress or anything.
If your looking for strength gains in your lower body but try to limit bulk just focus on keeping the rep range between 4-6.

[CJNY]

Originally Posted by angelpaws

The thing is I have a very pear shaped body and I dont want to increase my lower body size at all.

No need to worry about this. Do all the lower body work - it will help you lose the fat and that will change your shape far more than added muscle ever will. Shoot for lean and muscular and you'll be headed in the right direction.

[cursor]

To answer your question directly, 'yes' you can spot-build muscle. The reason why you can't spot-reduce fat is simply because it's really not metabolically active—it's lard in a bucket. Muscle, on the other hand, is your life-force. It's what allows you to move and carry that fat around with you 24–7.

From looking at your stats I (like arbit) have to question your self-evaluation. At 67" tall and 103-lbs light, you're definitely under-weight. You need to put some meat on those bones! Take a look at the two women who have posted in this thread so far (and then take their excellent advice).

atherjen – 68" @ 140-lbs
laura – 63" @ 107-lbs

Please note that both of them maintain journals here at DiscussFitness.com that you might reference in developing your own fitness program.

The best way to lose fat is to follow these guidelines:

• Define how much food you should be eating in a single day
• Spread that volume of food out into 5–6 smaller meals
• Drink plenty of clear, fresh water
• Perform responsible resistance training — focusing the majority of your energies on compound lifts, using the largest muscle groups in your body (... and that includes your legs)
• Adopt an aerobics program that will provide cardiovasular benefits
• Generally reduce/eliminate simple sugars from your diet
• Generally reduce/eliminate heavily processed foods from your diet
• Check back here on a daily basis for motivation and information