I am a 20 year old girl who weights 110 lbs, I am 5 ft 5 in and I workout out for around an hour a day. I want to become leaner and build muscle but not to bulky, just toned, and I was wonder what should I eat to achieve this, how many calories should my daily intake be, should i increase protein intake and lower carbs or what would help me get abs and fit?
Answered by Jamie Kerem What kind of exercises are you doing when you train?
I ask this because you will not build muscle doing cardiovascular training. Muscular growth comes from muscular stimulus, and more importantly, the controlled breakdown of muscular tissue (and then regrowth)
This comes in the form of resistance training. Start focusing on compound exercise movements, things that will give you the most bang for your buck, and simultaneously build muscle and burn many calories. These include but are not limited to:
Bench press
Squat
Leg Press
Deadlift
Lunge
Rows
Shoulder presses
And anything that involves more than one major muscle.
When it comes to your eating, simply eat to fuel your training and recover from it. This means eat the majority of your carbs around your workout, when you need the energy most. Eat lots of protein (aim to consume about 1.5g of protein per pound of bodyweight - so for you ~160g) in order to build muscle and help recover from training so you can hit it hard again the next time you train.
Follow these tips and you willl be well on your way to a fit, muscular, lean body.
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