Hi I'm currently dancing full time and really need to get back into shape as quickly as possible , I've had six months off after a serious injury and piled on the chub unfortunately.. What are some tips for leaning up and losing weight fast? It's important that I am as light as possible/ maintainable for the highly athletic aspect of ballet as well as the fact the poor boys have to lift me all day, before the injury I was quite little at 100 pounds and 5'2 , now I'm 126 pounds so have got a way to go to be back where I was :/ I'm just after what kind of habits have had people slim down quickly, I'm not really keen on the starving business but in saying that I'm probably at risk of re injury if I don't get lighter before the performance season begins in the new year.
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- Get SOLID sleep
- Perfectly clean paleo diet (no alcohol) with strong emphasis on meat and vegetables
- Carbs only post-workout, and (if possible) in evening (back-loading)
- No snacks between meals (only water/tea)
- Stop eating at satiety
- Work out hard. If your dancing doesn't leave you tired/in need of rest, lift something heavy.
Hey Carlene, I recently asked a similar question about getting lean to be in shape for rowing. I recently put on weight too (a similar amount, even!) People were REALLY helpful and provided a lot of sources. I'm going to look into LeanGains. My question is here: http://paleohacks.com/questions/168223/women-who-bulk-when-doing-weights#axzz2FdwjfBXR
Let me know if you want to be weight-loss buddies! I'll be shooting to lose 20 lb by end of March.
- 5'2" @ 100 lbs, BMI = 18.3
- Current = 126 lbs
- Time frame = quickly
Answer: Maybe get keen on the starving business?
Look into carb cycling strategies to lean out quickly. For example, try eating VLC paleo all week, and as much carbs as possible in one single weekly meal.
I have no idea by what mechanism this might work, but it works extremely fast for most people. I've found a few weeks of this radically improved my insulin sensitivity (low fasting glucose) and lowered by body fat % compared to both strict VLC paleo, and higher carb (perfect health diet) paleo.
It's a good idea to get and use a glucose monitor if you're doing this. While it seems to improve insulin sensitivity over time, carb feeds may drive post-meal glucose levels dangerously high in some people.
I have been having carbs in the form of a few pieces of fruit each day and a small handful of cashews, for the rest of my diet ( asides veg) is a higher fat ratio or protein preferable? Ive seen a few posts saying that people found they shrunk the most on high fat vs protein, which is obviously the opposite of the conventional view.. most days my protein is about 60g and fat the same or sometimes a bit more...
keep up with your paleo eating, sleep +8 hours a night, ONLY if you have a healthy relationship with food maybe I would suggest checking out ketogenic diets, and eat foods that help digestion like fermented sauerkraut or kimchi.
p.s. be consistent and you'll be rewarded.
Add some crossfit if your dancing will allow it. My wife shed her post-baby 'chub' super quickly once she started - already slimmer than per-baby. Would complement ballet well... Good luck!
Yeah, I'm a ballet dancer too and would not recommend crossfit. She might not even be contractually allowed to pursue it depending on her company.
If you can manage, try to get some resistance training in, if you're not too exhausted from dance.
I'd say focus on just eating real food, and seeing as ballet can be glycogen dependent, fuel your activity proper with Paleo sources of carbohydrate as per your tolerance, and preferably post workout (try potatoes, fruit, maybe some white rice?). Seeing as you're dancing full-time, definitely do not starve yourself. Eat, but don't stuff yourself. It's okay to play around with meal times and how many times you eat per day. I'm assuming you're metabolically healthy.
Cutting out dairy and grains will certainly help you maintain muscle mass and shred off fat; you can decide later if you want to add any of these things back in. Keep off the alcohol as well; once in a blue moon is fine. No crap sugar foods either, obviously.
Keep the food clean, do a bit of resistance training, and along with dance, your body composition will return to fab pretty quickly.