Hi Everyone,
I recently started running/working out and have lost 25lbs in the past 4 months. I've gone down 3 pant sizes and my thighs/hips have really slimmed down. Unfortunately, I haven't seen the same results on my upper body (chest/back, etc). I using 5lb hand weights for arm and chest exercises because I don't want to bulk up anymore but I'm seeing minimal results. Any suggestions?

I would start by reading this..

http://training.fitness.com/womens-w...uth-21918.html


throw the 5lb weights away, they will do you no good!

It's a LOT harder than you think to "bulk" up. Definitely read the above link.

You won't wake up one morning and suddenly look like Ahnold, if that's what you're afraid of...

I know but I tell you sometimes I look in the mirror and I swear I look like Vera de Milo (Jim Carrey's character) from In Living Color. :-) Not sure of your age but if you mid-30's/40'ish, you'll know who I'm talking about.

I do remember that show - it was great. Between Damon Wayans and Jim Carrey they created a lot of the shows great characters.

What's worked for me (for weight loss and strength) is incorporating a full body strength training program 3x a week and cardio 4x a week. The new stimulus (weight training) you'll be providing your body will help you burn more energy (and increase your calorie deficit). Using heavier weights will help too (how much adaptation do your muscles need to push/pull 5 lbs?)

As far as I understand it, building muscle requires a calorie surplus, but if you're losing weight that implies a calorie deficit. However, you CAN get stronger while in a calorie deficit, because (again, as I understand it) the muscles you have get more efficient at completing the movement. Anecdotal evidence here - before I started working out, the blood pressure cuff (when it was doing its thing) would actually hurt my arm because of the constriction. Now, having been working out, I barely notice it - which makes me think the muscles I have are more resilient.

As for getting bulky - get your nerd on and try the following... get measured (arms, chest, legs etc) before strength training, then updates as necessary. Also get pictures at the same time... This way you'll have evidence (pro or con) as to what's happening to your body. (Looking in the mirror is rather fraught with emotional overtones that the nerd approach will avoid).

Stingo you're so funny!