Help with mantaining body fat, getting fitter and building muscle.?
At the moment my body fat percentage is 12.2%. I'm a fifteen year old girl and I know it's bad? I definately don't want it any lower but I want to mantain it/ make it higher to a healthy range. The thing is I have been training for half a marathon (about 21 km and can be easily ran in under 2 hours) and have I been gradually loosing weight/body fat. How do I mantain my current body fat / weight while doing about a 10-12 km run per day (slowly increasing this also). Would I also be loosing muscle mass ? Would I still be able to gain or mantain if I continue with my muscle training.
Public Comments
- if u dont stay slim with so much of running , than u must be have a genetic disorder, or ur diet is very carb rich and fast food kinds, avoid oily stuff, rest assured if u run for so long u must be pretty toned up and try some weights they will build muscle, muscles dont get converted to fat even if u stop excercise for ur whole life.
- I think you can safely load up on carbs to do this. This is what marathon runners and cyclists do before their races. It's hard to accurately determine how you can maintain a very specific body fat level. Trial and error are called for here. Your own body is the most accurate measurement for how much energy in the form of calories and fat you should be taking in. As a marathoner, you will burn a considerable amount of calories daily, at least three times that of an average person. So, in theory, you could eat a truckload of hi grade fuel (carboydrates) and burn it off with physical activity. The guages you can use to help you maintain your desired body fat level and appearance would be calipers, scales, and your energy level.
