xfit_idiot_the_ fake_ one wrote:
CopperRunner wrote:
With that BMI you really don’t need to worry about the number on the scale.
This is going to sound odd, but you should start hitting the weight room and interval workouts while keeping a caloric surplus.
You’ll gain muscle weight, and begin shedding fat due to a heightened metabolism from gaining muscle mass and having the high intensity intervals.
Don’t stress about it, I know what it’s like to have some pretty severe body image issues, with a BMI of 19 you may not have your ideal body but no one is going to judge you. Good luck! :)
This guy has it right. But I will add one more thing.
Cut carbs, especially grains, and eat more red meat. Carbs are your enemy, protein and fat are your friends.
Billmax. These two posters nailed it!
I would add that you can do high intensity intervals in lots of other ways than running. I do heavy sled pushes, spinning, rowing, Jacobs ladder, etc. Basically, 20 to 30 seconds of 100% effort followed by recovery of 90 seconds. High intensity very short intervals boost testosterone and hGH levels AND speed up your metabolism.
For lifting, I'd suggest 5 sets of 15 reps with whatever weight you can do maybe 20x in an all out lift. If you get to the 3rd or 4th set and can't do 15 reps, drop down in weight to finish the 15 reps. Towards the end of today's workout, I was lifting 12.5 lb dumbbells!
Forget the BMI, forget the percent body fat. Gain some weight! You'll look better, feel better, have an improved mood (due to the higher levels of T and hGH), and still be a decent runner.
LIft, gain some weight, get some muscle, eat more protein, make protein shakes for snacks. As he just said, carbs are your enemy, protein and fat are your friends. I add coconut oil (fat) to my coffee every morning. Love it!