What type of exercise would be best for my body type?

[Mlynn]

I am a 22 y/o woman who has always had problem areas with my thighs, legs, arms and shoulders. My stomach has always been pretty flat but it's also got a soft layer of "pudge" and no definition. I am VERY short - 5'0/5'1 - and 135lbs. I would like to get long, lean, soft, and feminine muscle definition. My target weight would be 105-115 lbs.

I have been going to the gym on and off for the past year. I also recently started doing pilaties at home. I have lost a few pounds/inches but my body shape and problem areas havn't improved.

[gymgirl]

Hi, Mylnn!

First of all welcome to Discuss Fitness! So you want to decrease your bodyfat? It's great that you are doing pilates, how many times per week are you doing this? Are you currently doing any other exercise? What is your diet like, and roughly how many calores are you getting and how frequently are you eating during the day?

You want to make sure that your calories out are greater then you calories in, however you want to be careful and not create too great of a caloric deficit. If you can post up what and how much you are eating we will be able to better help you. Also fitday FitDay - Free Weight Loss and Diet Journal is a great tool to track your food intake.

As far as getting the muscle definition, are you doing any weightlifting currently? I'd suggest doing 2-3 full body weight sessions per week, and 2-3 HIIT (high intensity interval training) cardio sessions per week.

again welcome to discuss fitness and best of luck with your goals!

[Mlynn]

"Hi, Mylnn!"

Hi!

"First of all welcome to Discuss Fitness!"

THANKS!!!

"So you want to decrease your bodyfat? It's great that you are doing pilates, how many times per week are you doing this? Are you currently doing any other exercise? What is your diet like, and roughly how many calores are you getting and how frequently are you eating during the day?"

I am doing pilaties about 3-4 times a week. Each video is targeted at a different area of the body like abs or buns/thighs so each only gets worked about once a week. I have started power walking in the mornings. I also do elipticles/treadmill when I go to the gym(which has been inconsistant) and the machines. I have commited myself to being more consistant. I made an apointment at my gym to be weighed, measured, and have my BMI, and body fat % re-measured. The trainer is going to make a new exercise plan for me too.

I am not sure how many calories I am eating daily. I eat vegetarian & don't eat any meats or fast foods. I normally eat a pretty healthy varied diet but there is however some days where due to my schedule or finances I only eat one or two meals a day. I know that isin't good for my metabolism.



"You want to make sure that your calories out are greater then you calories in, however you want to be careful and not create too great of a caloric deficit. If you can post up what and how much you are eating we will be able to better help you. Also fitday FitDay - Free Weight Loss and Diet Journal is a great tool to track your food intake.

As far as getting the muscle definition, are you doing any weightlifting currently? I'd suggest doing 2-3 full body weight sessions per week, and 2-3 HIIT (high intensity interval training) cardio sessions per week.

again welcome to discuss fitness and best of luck with your goals!"

Thanks for the advice.

[minime]

Hi Mlynn and welcome! Gymgirl has given you some great advice. While i wont knock pilates (i know many women will swear by it) it won't do for you what a solid weight training routine will.

If you are a beginner to training, then the pilates will probably yield some positive results, but past a certain level you will have to 'step it up' and get to the gym to lift the weights.

you say you have lost lbs and inches but yet are not seeing the body you desire... a combination of dieting and cardio exercise will yield you these results : you may reach 110lbs but you will just look like a smaller version of yourself (thin, but soft still..not 'toned'). Adding resistance training to your routine will remedy this

You say you are vegetarian : do you still eat dairy and eggs? And fish? If so then it should be easy for you to work enough protein into your diet.

As gymgirl said, tracking your food will open your eyes : until you do that you will not know what your calorie, protein, carb and fat breakdown is, and where to go from there.

Good luck!

Oh and I am a shorty too, at 5'2 inches tall.

[.V.]

Can't offer anything about pilates or vegetarianism. Not things that I do. I went vegetarian for a while and just got fatter.

Best I can reccomend is to go along with what others have said, to get the body you've described you have to do some kind of resistance training to get the muscle mass (you are a girl so it will be feminine). That can be bodyweight only workouts, crossfit, or simple weight lifting routines.

Then to get the "softness" off you've got to burn bodyfat, that is accomplished by simply burning more calories than you consume while still getting enough to support muscle and recovery. If you find your maintenance, the caloric intake where you you aren't gaining or losing, then simply take about 500 calories a day off of that to get what you need. This should allow about 1lb of fat loss each week.

Another way to get this caloric deficit is to do more cardiovascular exercise.

Make sure you are getting enough protein and fat - going vegetarian should give you plenty of carbs. But you still need protien, as complete of proteins as possible, for the muscle and fat for a balanced diet and good health.

One more note, you've lost inches and pounds so likely you are moving in the right direction. Lets just hope you haven't lost muscle instead of fat by not eating enough. I understand about schdule and finances, but eating enough is so vital. If you aren't getting enough, your body will think it's starving and sacrifice muscle to hold on to body fat.

Good luck in reaching your goals.

[SarahPT]

Welcome!!! Glad to have you here.

A healthy eating program, cardiovascular exercise and a solid resistance training will be beneficial for you. Pilates is great exercise and I certainly don't think you need to stop, but some other exercise as well would be helpful.

It is not too hard to eat a good diet when being a vegetarian. The thing to watch out for is overly processed meat replacements, such as the fake beef and chicken. It's better to get your protein from natural sources. Cottage cheese, egg whites, fish if you eat eat, legumes, etc. Some protein powder now and again is fine.

Hope that helps and let me know if you have any questions!

Sarah

[LiftGirl]

Wow, everyone else pretty much said what I would say.

If you want to lose weight, you're going to have to start tracking your calories. You could use a website like Fitday.com.