He's given you good advise. If you want to lower your body fat percentage you're going to have to gain a bit of weight first (mainly in the form of muscle). To build muscle you need to eat a calorie surplus and yes, gain weight. The weight lifting well help ensure a good part of the gain is muscle. At 109 lbs you're bordering on being underweight for your height, you have no where else to go but up. The idea would be to gain a bit of weight/muscle and then lose fat after you're through. This will help bring down your body fat percentage without having to reach an unhealthy weight.
I've done it and it works. I was at 107 lbs... I gained (bulking) and went up to 123 lbs. My hips and chest grew in measurements, my waist remained relatively the same, I grew curvier, firmer and better proportioned. I still wear the same size pants I wore at 107 lbs. Now I'm losing fat (cutting) and on my way down. The idea is that I will have more muscle weight, less fat weight and have smaller measurements (particularly my waist) at a higher and healthier weight, by the looks of it I should have a smaller waist at 110-115 lbs than I had at 107 lbs. There will also be less jiggly bits (problem areas). I'm 5'2 120 lbs and wear a size 1-2, whereas most women my height probably wouldn't fit in that size unless they were 105-110 lbs, this is largely due to BF%.
As far as the cardio goes, he just doesn't want you to do an excessive amount because anything you're going to burn, you're going to have to eat back in order to gain and too much cardio can inhibit muscle growth or even cannibalize lean muscle. You can still do 30 mins of HIIT 3x a week for the cardiovascular benefits.
When doing this type of body recomping, get rid of the scale... it's useless and cannot tell you if what you're gaining is muscle or fat. Go by body measurements or if you can have your body fat % tested monthly at the gym. Body fat % is more important when it comes to aesthetics. Let's say you had two identical twin sisters and one had a BF% of 25% and weighed 115 lbs and her sister had a BF% of 18% but weighed 125 lbs. The second sister could still fit comfortably in her sister's clothing (she'd have small measurements for her weight) and look far more fit (toned) in them.
Basically, the trainer is trying to recomp. you or lower your body fat% while increasing lean weight. Smart guy.
Edited by: JENNILACEY at: 12/1/2013 (20:07)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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