Saturday, August 20, 2011

I believe it is time to revamp my strategy on this journey. I know how to loose weight I have done that with the help of spark, and very hard work, but now I need to know how to change my body composition. I have never wanted to be a really small girl I would like to keep some of my thickness so I am not pushing to be what the charts say my "ideal" body weight should be. What I want to do is decrease my body fat % and increase my muscle mass. My current body fat % is 35% emoticon . I am looking for advice, tips and anything else that any of the spark community can offer to give me the tools to achieve my goal of changing my body composition. From work outs, eating strategies, whatever you have to offer I am a like a sponge ready to soak it up and them apply. I am not afraid to try anything that will give me results. Thank you all in advance for your comments

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Member Comments About This Blog Post
    Thanks Kel, I have been told by several people in the gym also that i need to try yoga. I have thought about it I think now is the time to stop thinking and do it. I have started my own 30 challenge and i think yoga needs to be added to the challenge. Again thanks
    3582 days ago
    What they said - strength training! Along with your regular weight loss & cardio exercise program.

    Yoga is also great for creating lean, toned muscles and helps with flexibility, which I feel a lot of hard core strength programs leave out.

    The key is to continue to lose fat, while gaining muscle, so when the fat melts off, all those newly strengthened beautiful muscles start to show.

    RACH's diet of lean protein, minimal processing and "junk" additives is spot on.

    Keep up the great work girl! You are doing absolutely fabulously!!
    3584 days ago
    Thank you all for the great comments i will take all into consideration!!!!
    3585 days ago
    Yep, getting into a really good strenght trainging program will really help you reshape your body. You can do it girl!! Oh and i can agree, lots of water!
    3585 days ago
  • no profile photo CD9733195
    To decrease body fat% and gain muscle mass, you probably need to put together a good strength/weight training program. You might want to post this question on the fitness board to get some good advice from the fitness experts here on SP.

    Good luck to you! emoticon
    3586 days ago
    Eating small meals has helped me. And eating minimally processed foods. Look at ingredients. If there are names you don't recognize, be wary. Breakfast including a protein and a carb: oatmeal and almonds emoticon or soy milk, yogurt (nonfat Greek is the best--high protein) and berries (organic) I drink coffee with soy creamer I buy at Trader Joe's. If you drink coffee, check out what you're putting in it. Don't use "non-fat" because it's artificial and still has calories and sugar. Don't use no sugar because it has artificial sweeteners. Drink green tea (I don't like the taste) or coffee if you like just watch what you put in.

    Mid morning snack 100-200 calories: Aria protein shake and soy milk, yogurt and berries, cottage cheese and a fruit, or whatever snack you like that has protein and a carb

    Lunch healthy, lean protein, healthy fats, whole grain carbs emoticon

    Mid afternoon snack such as string cheese (organic) and whole wheat crackers or peanut butter (2 tbspns, organic) and a sliced apple or celery or a yogurt smoothie with organic fruit (berries are the best)

    And a healthy dinner emoticon emoticon emoticon emoticon emoticon emoticon

    And...drinking plenty of water. emoticon
    Don't skip the water. It really helps. If you're not getting your 8 glasses a day, buy a 1 liter bottle and refill it after you finish it. 2 liters=8 glasses. Sip throughout the day and you'll get it done.

    Just like you should eat a variety of healthy foods that are easily digested by your body (if anything gives you indigestion, avoid eating it) and break the food up into small meals through out the day to keep your metabolism oging, I just read a blog of a member who broke up her workouts into smaller workouts in the day, she did 30 min of working out early in the day and 15-20 min of working out in the evening. She got great results. Here's the link to her blog:


    She has pics that show her progress in 3 weeks. It's pretty amazing.

    There is a book I read called "Blood Types, Body Types and You" by Joseph Cristiano. It helped me change my eating and also helped me break a plateau. It's all about eating for your body type and feeding your body foods that are assimilated well and used as fuel for the body, and burned efficiently.

    Ok, great job on getting into the best shape for you!

    3586 days ago

    Comment edited on: 8/20/2011 2:39:01 PM
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.