How can I replace fat with muscle on my limited schedule? Please read details!?

Question

I am 22
5'2"
I go from 135-145lbs
I am large busted and would like to lift my pectorials too.
I have clinicals in a hospital Mon-thur.
I go to my college gym, but it is only open in the summer Mon-Fri.
It is closed when I get off work so I only have 1 day per week for the gym.
I have a limited budget. I do own 1 resistance band, 1 ten pound weight and a couple of denise austin videos.
I relized today that I have a "back role" too.
PLEASE HELP...I want to be healthy and fit not necessarilly svlete.

I am not looking for a pill.
I would like some specifics.

Answer 1

One, it is going to take some dedication and with your limited resources, I see some challenges.

First off, since you can't get to the gym, I recommend getting a cheap set of dumbbells. You can probably find some at WalMart for $40. You can do a lot of workouts with just dumbbells. See http://www.bodybuilding.com.

Nextly, you cannot replace fat with muscle -- per say. You can build muscle and lose fat, but you cannot magically turn one into the other. This means your are going to have to work out and watch your food intake. Use a site such as http://www.fitday.com to monitor your calorie intake and calorie expenditures.

I'd also like to see you do some cardio. You don't need a gym for that. Take in the scene by jumping on a bike or hitting the trails for a run. Anything that promotes a good sweat is going to burn off the lard and tone your legs. I am not sure what your situation is like, but definitely start moving.

I also recommend educating yourself about fitness. For women, Muscle and Fitness Hers, Shape, Women's Health, and Fitness are good sources of information. Pick up an issue and see what trips your trigger.

Whatever you do, make sure you enjoy it. If it's dreary you won't be likely to make it a routine.

Good luck.

Answer 2

The quickest, nah, the *only* way I know of to actually get muscle without even doing anything different, is to find a way to *wear* or carry more weight on your person as you move around normally and do your thing. Some folks would charge you a pretty penny for "weighted vests" you can wear under gym clothes, but the truth is....you can go to a Target, Wal-Mart, or some other store and find a weighted pair of wrist bands for about the same price, maybe a bit less, than what you'd pay for a second dumb-bell.

Or you could ditch your purse and just get in the habit of wearing a back-pack or fanny pack *wherever* you go, and load that sucker down. Either way, the point is to load yourself down with an extra 10-30 pounds of weight and just *wear it* as you go about your business. The gym-rat term for it is weighted cardio I think. ;)

Oh! While it's on my mind....look around for something called a "Reebok Weight Strap", it is essentially a thumb-loop and velcro weight strap you normally wear around your wrists, and they come fairly cheap, in weights from 2 to about 15 pounds apiece (per hand), but the big thing is....they're straps, with velcro, that come in pairs, meaning they *can* be worn like belts, wrapped around upper arms and legs, whatever would work discreetly.

Hope this helps, and I am sorry if this is going to cost you money, I know how it is to be broke. :">

Answer 3

The following healthy living recommendations will help you if your trying to lose weight, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and log your physical activities.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

Do not try fad diets. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training For Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

A good book to buy that teaches you the cardiovascular training basics is “Fitness For Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues. A good free publication is “Dietary Guidelines For Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”.

*6) Make a life long commitment to good health. A great test you can take to measure your biological age is at http://realage.com Look at other areas where you can improve your health. For example, make improvements on the quality of the air you breath. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good air purifier recommendation and if you have other questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Answer 4

eat better, get some books on healthy eating, walk jog or run, bike ride, just excersize and eat halethy, there is no magic pill that will shovel yoru fat off and give you muscle, you have to work for that

Answer 5

this might help you abit more