Keeping fit without losing weight?

[Bobsy]

This will probably seem like a bizarre post, what with all the talk everywhere on the 'net about losing weight and being toned. :)

I've been a regular poster in the hamster thread since the beginning of the year, and since I went vegan and started making healthy changes to my diet a year ago I've lost over a stone in weight. Inside, I feel healthy and feel positive about my life.

The last couple of weeks, I haven't been able to exercise much (I usually do moderate aerobics and weight bearing exercises 3-4 times a week for roughly 40 mins on average, so it's not like I'm going crazy). I want to start exercising again, because I want to stay fit, but I much prefer the way I look now I've put a couple of pounds back on :D I haven't ballooned, I'm just softer around the edges.

I'm by no means skinny, and I have no desire to be. My BMI is around 21 - 21.5. I kinda like my squidginess, and I much prefer my rounded tummy to the toned one I was getting :)

So, my question is, what kind of exercises should I be doing to keep fit, strengthen my bones and keep my cardiovascular system healthy, without my body getting too tight and toned? Is it simply a case of eating more, or avoiding too much toning exercise?

It's nice to be able to fill out my bra again, lol. :o

Does anyone else feel this way, or is it just me? :D

[MsRuthieB]

Walking is a great excercise that will keep the cardiovascular healthy without building too much muscle. Your legs and but will be toned. I don't believe you'll loose your belly unless you concentrate on tightening those specific muscles. Make sure you are getting food that is calorie dense.

[LadyFaile]

i imagine any sort of cardio excercise that's not focused on any specific body parts would be ok. nothing overly strenuous. again walking, and also biking, stuff like jumprope, etc. all stuff that might tone your legs and maybe arms a bit but not the way weights would, and i think the tummy is safe :)

i know what you mean, i want to be more active but i can't afford to lose any weight so it's tough. luckily i'm forced to walk a lot so i think i do ok. my circulation is better than it used to be anyway :)

[Artichoke47]

Well, depending on how many calories your body needs a day, such as 2,000, you should shoot for that number and then maybe do 300 calories worth of exercise every other day, and if you feel like eating more, then do so.

I have maintained my weight (or size, I guess - I don't know how much I weigh) for a year now eating approximately 1,750 to 2,000 calories a day, about three days out of the month with 2,500 calories, and each day between 200-500 calories burnt from exercise.

[Bobsy]

So, for things like ab crunches, squats or bicep curls, is there any benefit to doing them other than for aesthetic reasons?

Are there other ways to get overall strength without targetting individual muscle groups? How about pilates, or yoga?

What kind of exercise do you do Artichoke, if you don't mind me asking? :) Aerobics?

I've been mainly working out to videos, but they all seemed to be geared towards looking toned or 'fatburning' rather than overall fitness. Any recommendations of what I could look for?

Thanks for the advice guys, it's very helpful. :)

[Christy]

The ab and core exercises help improve your posture and help with lower back pain. Since starting ab workouts 3 times a week, I rarely have back pain. I love Pilates, because you're incorporating core strengthening with lower body moves, as well. I'm in the opposite mode as you, though. I want my abs as flat as I can make them.

[rainbowmoon]

Hey Bobsy- In my opinion, the answer is pretty simple. In order to keep the same level of body fat, you need to have a balance between the calories you use and the calories you consume. My idea is that when you were exercising a lot, you were putting out XXX amount of calories and not making up for it by consuming XXX amount of calories. In other words, eat a little more. Throw in an extra Luna bar and an orange, something small like a 300 calorie meal, wherever you can sneak it in.
Weight training will develop muscles, it will not make you thinner on its own. What makes you thinner is the calorie expenditure, which can come from either weight training or cardio. I also think that you can replace weight training with a regular yoga/pilates schedule, although it is likely you will gain less muscle "bulk" this way, and will just have a streamlined, toned appearance.
Once again, I'm no expert, but I think I speak the truth. Lol.
Good luck!
lovenlight,
Linz

[Artichoke47]

Bobsy, I do yoga every other day, and on the days that I do not do yoga, I do an elliptical machine workout for about 35 minutes, sometimes followed by 10 minutes on the bike machine. I also take walks and bike ride on nice days, more for enjoyment than exercise. :) I would note, however, that I am muscular in my legs, arms, and stomach, but I think it's just my body type.

[glamboy]

Hey thats awesome that you love your body any way it is. i give you a lot of credit, especially in a world like this :D
things like ballet moves like raising up and down from your toes than to the floor. do wall push ups by standing with your feet together in font of a wall and place your hands in line with your hips and, well do push ups :) yoga will also get those muscles stretched and toned. you can prevent the weight loss by drinking protein shakes or eating more healthy fats like avocados, nuts etc. Good luck hu!
~Glamboy

[eggplant]

Exercising individual muscle groups does not cause you to lose fat in those areas, it just builds muscle in those areas. For instance, if you do ab crunches, the fat on your tummy won't go away, but the muscle underneath the fat will be stronger. If you are burning more calories than you are consuming, then you might lose the tummy fat. So I say exercise away however you want to and just make sure you're eating enough to keep the same level of fat on your body. If you find yourself losing weight or your body isn't as soft as you'd like, up your calorie intake.

I can't tell you how refreshing it is to see someone who wants to be fit but not skinny! Yay for you!

[Kreeli]

bobsy rocks the party, y'all.

i wish everyone had her attitude. :)

[annabanana]

:lovesign:

[Dr. Schmeebis]

So, for things like ab crunches, squats or bicep curls, is there any benefit to doing them other than for aesthetic reasons?

Yeah. To build lean muscle mass. The more muscle mass you have, the more calories your body burns all the time - at rest, while exercising, while sleeping, etc. Fat cells are just energy storage mechanisms. Muscle uses sugar, oxygen, etc., to fuel itself. So, someone with a good muscle structure, eating the same diet as someone with a low muscle structure, will burn more calories typing, sneezing, napping, etc.

[Dr. Schmeebis]

Exercising individual muscle groups does not cause you to lose fat in those areas, it just builds muscle in those areas. For instance, if you do ab crunches, the fat on your tummy won't go away, but the muscle underneath the fat will be stronger. If you are burning more calories than you are consuming, then you might lose the tummy fat. So I say exercise away however you want to and just make sure you're eating enough to keep the same level of fat on your body. If you find yourself losing weight or your body isn't as soft as you'd like, up your calorie intake.

Agreed. Caloric deficit is the way to get rid of fat. Building muscle helps this, since muscle burns calories at all times, while fat does not.

Good thread, btw! :up:

[Bobsy]

Aww, you guys have really made me smile! :D :o

You know, it's strange, even though I feel that I'd rather be a bit squishy, I still feel that rush of pleasure if my clothes feel looser or if I lose a few pounds. Just shows how deeply engrained the idea is that 'skinny=better'.

Even when trying to learn about exercise, so much of the information out there is geared towards the way you look, rather than the health or long-term benefits.


The more muscle mass you have, the more calories your body burns all the time - at rest, while exercising, while sleeping, etc.

So, in theory, this would mean that your daily calorie requirement would increase over time as you built more muscle, if you weren't looking to become slimmer. The daily calorie intake would have to take into account, not only the amount burned during exercise, but also the increased amount of muscle. Makes sense!

Thanks everyone. Your advice (and wonderful positiveness!) has helped a lot. It is much appreciated. :up:

[Dr. Schmeebis]

Glad you're finding this thread useful, Bobsy. Also, a great resource for exercise info is:

http://www.acefitness.org/

It's the American Council on Exercise. Though you're from the other side of the pond, I think physiologies are nearly identical in both places. ;) A great section of the site is the Fit Facts (http://www.acefitness.org/fitfacts/) section, and I found Strength Training 101 (http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=82) to be particularly useful.

peace,
Schmeebis

[Bobsy]

What an excellent site! Thanks for the link :)

[Dr. Schmeebis]

You're welcome. :) One upshot of this site is that I think I'm going to purchase a Stability Ball (http://www.acefitness.org/acestore/productdetails.aspx?sendingPageType=SearchResults&Catalog=ACE+Catalog&ProductID=W_STA-BALL&returnURL=acestore%2fProductDetails.aspx%3fsending PageType%3dSearchResults%26Catalog%3dACE%2bCatalog %26ProductID%3dW_STA-BALL). Those seem to be a useful and/or neat technology.

[Christy]

I like mine, Schmeebis. Also, I have a Kathy Smith weights video. During the standing upper body portion, she has us support ourselves on our right leg, cross the left leg over it, and turn the upper body away from the leg (to the left). We then repeat the set(s) with the reverse. It seems to force you to engage your core muscles. Kinda neat.

[vegfan]

hate to sound like a broken record when talking about exercise-but I would highly recommend walking (great), yoga and pilates (which does wonders in lengthening even my stubby limbs).

And don't pay attention to the pounds-pay attention to overall how you feel-and go from there:) Best of luck!