hi! recovering cardio junkie, over here! need loads of advice. :)

[verysmallanimal]

Hello!
I recently quit my job as a spinning instructor to become a school teacher. I was spinning 3-5 times a week, doing yoga the rest of the week, with little to no weight training. I'm sure you're rolling your eyes now, and you should be! I was told by my physical therapist that I need to put some muscle on my petite frame, and I agree. I kept getting injured! That being said... I don't even know where to start. I'm sure I need to eat more and do less cardio?

Specifically, petite ladies (those under 5'3/110 lbs) how do you balance cardio and strength training? I want to add muscle and not fat, obviously, and this is VERY new to me. I grew up with the misconception that most women do: That loads of cardio will make you fit, period. I know better now.

Thanks!!

[grace_ou]

LOL...

uhm just eat more (above maintenance) and pic a good lifting routine. I personally use w4sb but for a beginning lifter I would suggest a 5x5 like madcows.. starting strength.

[andrerox80]

start by reading the sticky on calculating cals and macro's in the nutrition section. and training prgm basics in the training section. putting on muscle means eating at a surplus and being on a good lifting prgm. you minimize fat gains by not making your surplus too large. you might be interested in the new rules of lifting for women, as it has both a nutrition and workout component. or you can use the sticky on cals and go w/ a different prgm. lots of options. do some reading and searches.

[Ma110W]

I was about 108lbs when I started too. I started lifting with my husband and pretty much just followed him around and copied what he did. I agree with grace_ou, pick a good beginners program, and eat. Eat eat eat. You will never build muscle if you don't eat enough food.

[verysmallanimal]

thank you so much everyone! I need to figure out how much I REALLY need to eat. most calorie calculators out there are geared towards weight loss and seem insufficient.

[andrerox80]

thank you so much everyone! I need to figure out how much I REALLY need to eat. most calorie calculators out there are geared towards weight loss and seem insufficient.

use the one in the sticky. it's geared twds finding your maintenance and then adjusting for weight loss or weight gain. would imagine all calculators are like that, but that hasn't been your experience. the one in the sticky is good anyway, though.