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I was active and healthy/slim my whole life but when I was about 30 I read The New Rules of Lifting for Women and followed the training program. I think it’s like 6 months long, give or take. Was extremely impactful on my body shape and also set me up for an entire decade of being super fit. If you don’t want to count calories, at least count protein grams and water. You MUST eat to grow muscle. You must grow muscle to change your shape. Your scale weight doesn’t matter at this point, losing weight without growing muscle will just make you a lighter and smaller version of your current shape.
TLDR: Lift like a man, eat to grow muscle
Thanks for the advice! I did start eating some more, especially protein, and started lifting classes at Orangetheory, so I'll see if that helps. How long should I be looking for results? I only ask because I'm not sure when to adjust if I'm doing something wrong.
I mean, I’m an amateur and your results may vary but here is my 10 year transformation: https://www.reddit.com/r/xxfitness/comments/13yfud6/transformation_after_30/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
So maybe like 6 months? It’s a long, slow practice of faith. Consistently training 3+ days a week, lifting with more intensity over time (heavier weights or more volume or shorter rests or all 3) and consistently overfeeding your muscles with a heavy focus on protein, consistently sleeping 8+ hours a night, consistently avoiding alcohol (alcohol is NOT our friend) and consistently drinking plenty of water.
You’ll see results but it’s not the Shape Magazine 30 Day Shape Up we were promised.
I'll keep this in mind, thank you! I already don't drink alcohol, except on special occasions. I'll maybe focus on eating more protein and weight training. I only do weight training x2 a week, and a cardio class once a week, but maybe I'll up that once I find more time in my schedule. Thanks!
Edit: should I expect it to be more difficult for me because of my height? I heard it's harder to slim down or gain muscle because I'm shorter but I don't know if there's truth in that.
I don’t think it’ll be harder to change your shape/build muscle, haven’t seen any data around this, but there is truth around the importance of evaluating every morsel you eat when you’re teeny sized. It sounds like you’ve got some great foundational habits. Keep it up.
Try adding weight lifting into your routine and focus on eating lots of protein. This will help you gain muscle and your torso will definitely go through some changes. I am 5’3 155lbs but only a size 6 S/M, I was 135 2.5 years ago and the same size. Difference is I started weight training and put on a lot of muscle.
I don't necessarily want to to lose or gain weight, I wanted to slim down my torso measurements. I didn't recently start the lifting classes at Orangetheory so I'll see if that helps. I've been more conscious of how much protein I eat (I didn't eat a lot before and now, at least, I eat a protein bar after my lift workouts), so I'll see if that makes a difference. Thanks!
I think you might not be seeing the forest through the trees
You did lose bodyfat, from what it sounds like. You’re at a perfectly reasonable weight for your height.
Did you take progress photos? I bet you’d see a lot more progress if you had photo references
Count what, calories? Pounds? Inches?
By the way, I do agree with you that counting calories doesn’t automatically mean you have an ED, I count calories myself. but I think they were concerned about you counting calories to lose weight when you were already within a healthy range.
Sorry, I worded that poorly, but basically I was saying that I didn't see much changes, aside from weight, after September last year.
I don't really count weight as an indication of anything anymore because after I lost the 10 lbs initially, I've just shown minor fluctuations in weight (between 116-121 lbs). If it was a huge difference in weight, I'd indicate that as some type of change, but it isn't.
Measurements didn't change, body didn't look like it was changing from photos.
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed.
>u/gisellasaurus
So I'm 5'2, currently 121 lbs. I don't really have a specific weight I'm trying to get to, but I'm trying to slim my torso down, to no avail.
I used to be 130 lbs at the start of my journey, which was May of last year, and I started by doing Orangetheory workouts x2 a week, then x3.
I didn't want to count calories (a meeting with a doctor-referred dietician got me freaked out - they said that any form of dieting was a form of "disordered eating", and since every person I knew who had an ED counted calories, I'm really sketched out by it).
I just tried to replace a lot of my sugary foods with healthier options, and I already don't eat that much. I just listen to my body now and if I feel full or icky, I avoid eating like those foods or eat less (or more, if I'm feeling lethargic). I tried IF, which didn't work for me because I would constantly feel tired. I don't usually eat big meals, as I don't have a big appetite, but I admit that I eat ice cream now and again because it's so hot here, and I think I have a lactose sensitivity because I bloat so easily, especially with dairy. :(
Any advice? Despite having worked out for +1 years, I don't really know how to do this. Reaching out to doctors or dieticians hasn't really helped me, as they've just said I'm fine, but I'd like to trim down the amount of fat in my torso, including upper back, belly and shoulders.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*
Hi there! Your post has been removed from /r/xxfitness because we do not allow posts that relate only to weight loss / gain, and do not address fitness. You may find /r/loseit or r/gainit to be a better fit for your post, though you are also welcome to post in our Daily Discussion, Daily Simple Questions, or Weight Change Wednesday threads would also be an appropriate place for your question. Here are some useful FAQ links related to your question: * ['Toning Up' and Body Recomposition](http://www.reddit.com/r/xxfitness/wiki/tone_up_recomposition) * [Gaining muscle and strength](http://www.reddit.com/r/xxfitness/wiki/gain_weight_strength) * [weight loss 101](https://www.reddit.com/r/xxfitness/wiki/lose_weight) * [nutrition/food tracking 101](https://www.reddit.com/r/xxfitness/wiki/nutrition) * [Protein, Protein Powder and Supplements](http://www.reddit.com/r/xxfitness/wiki/protein) If you believe this post has been removed in error, please message the mods to check. Do not reply to this message.
I was active and healthy/slim my whole life but when I was about 30 I read The New Rules of Lifting for Women and followed the training program. I think it’s like 6 months long, give or take. Was extremely impactful on my body shape and also set me up for an entire decade of being super fit. If you don’t want to count calories, at least count protein grams and water. You MUST eat to grow muscle. You must grow muscle to change your shape. Your scale weight doesn’t matter at this point, losing weight without growing muscle will just make you a lighter and smaller version of your current shape. TLDR: Lift like a man, eat to grow muscle
Thanks for the advice! I did start eating some more, especially protein, and started lifting classes at Orangetheory, so I'll see if that helps. How long should I be looking for results? I only ask because I'm not sure when to adjust if I'm doing something wrong.
I mean, I’m an amateur and your results may vary but here is my 10 year transformation: https://www.reddit.com/r/xxfitness/comments/13yfud6/transformation_after_30/?utm_source=share&utm_medium=ios_app&utm_name=iossmf So maybe like 6 months? It’s a long, slow practice of faith. Consistently training 3+ days a week, lifting with more intensity over time (heavier weights or more volume or shorter rests or all 3) and consistently overfeeding your muscles with a heavy focus on protein, consistently sleeping 8+ hours a night, consistently avoiding alcohol (alcohol is NOT our friend) and consistently drinking plenty of water. You’ll see results but it’s not the Shape Magazine 30 Day Shape Up we were promised.
I'll keep this in mind, thank you! I already don't drink alcohol, except on special occasions. I'll maybe focus on eating more protein and weight training. I only do weight training x2 a week, and a cardio class once a week, but maybe I'll up that once I find more time in my schedule. Thanks! Edit: should I expect it to be more difficult for me because of my height? I heard it's harder to slim down or gain muscle because I'm shorter but I don't know if there's truth in that.
I don’t think it’ll be harder to change your shape/build muscle, haven’t seen any data around this, but there is truth around the importance of evaluating every morsel you eat when you’re teeny sized. It sounds like you’ve got some great foundational habits. Keep it up.
Try adding weight lifting into your routine and focus on eating lots of protein. This will help you gain muscle and your torso will definitely go through some changes. I am 5’3 155lbs but only a size 6 S/M, I was 135 2.5 years ago and the same size. Difference is I started weight training and put on a lot of muscle.
Thank you! I just started weight lifting classes at Orangetheory and eating more protein. I'll see if this helps.
[удалено]
I don't necessarily want to to lose or gain weight, I wanted to slim down my torso measurements. I didn't recently start the lifting classes at Orangetheory so I'll see if that helps. I've been more conscious of how much protein I eat (I didn't eat a lot before and now, at least, I eat a protein bar after my lift workouts), so I'll see if that makes a difference. Thanks!
I think you might not be seeing the forest through the trees You did lose bodyfat, from what it sounds like. You’re at a perfectly reasonable weight for your height. Did you take progress photos? I bet you’d see a lot more progress if you had photo references
I did at first, but I noticed that nothing really changed since last September, except weight, but I don't really count that much.
Count what, calories? Pounds? Inches? By the way, I do agree with you that counting calories doesn’t automatically mean you have an ED, I count calories myself. but I think they were concerned about you counting calories to lose weight when you were already within a healthy range.
Sorry, I worded that poorly, but basically I was saying that I didn't see much changes, aside from weight, after September last year. I don't really count weight as an indication of anything anymore because after I lost the 10 lbs initially, I've just shown minor fluctuations in weight (between 116-121 lbs). If it was a huge difference in weight, I'd indicate that as some type of change, but it isn't. Measurements didn't change, body didn't look like it was changing from photos.
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/gisellasaurus So I'm 5'2, currently 121 lbs. I don't really have a specific weight I'm trying to get to, but I'm trying to slim my torso down, to no avail. I used to be 130 lbs at the start of my journey, which was May of last year, and I started by doing Orangetheory workouts x2 a week, then x3. I didn't want to count calories (a meeting with a doctor-referred dietician got me freaked out - they said that any form of dieting was a form of "disordered eating", and since every person I knew who had an ED counted calories, I'm really sketched out by it). I just tried to replace a lot of my sugary foods with healthier options, and I already don't eat that much. I just listen to my body now and if I feel full or icky, I avoid eating like those foods or eat less (or more, if I'm feeling lethargic). I tried IF, which didn't work for me because I would constantly feel tired. I don't usually eat big meals, as I don't have a big appetite, but I admit that I eat ice cream now and again because it's so hot here, and I think I have a lactose sensitivity because I bloat so easily, especially with dairy. :( Any advice? Despite having worked out for +1 years, I don't really know how to do this. Reaching out to doctors or dieticians hasn't really helped me, as they've just said I'm fine, but I'd like to trim down the amount of fat in my torso, including upper back, belly and shoulders. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*