38495c799542bcda1ab56c025ccf9f59
4

Tips to really lean up

by (50)
Updated about 12 hours ago
Created December 05, 2012 at 4:12 AM

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.

38495c799542bcda1ab56c025ccf9f59
50 · June 09, 2013 at 2:20 AM

No way! Have you always been paleo ??

217fc6ef1b76bf244bcb22b3e5c5841c
178 · February 07, 2013 at 4:04 PM

This is kind of crazy because I'm a ballet dancer, 5'2", had ACL surgery six months ago, and am now trying to lose about 20 pounds to get back to 106. *twins!*

217fc6ef1b76bf244bcb22b3e5c5841c
178 · February 07, 2013 at 4:00 PM

Especially in our field where it is so common.

217fc6ef1b76bf244bcb22b3e5c5841c
178 · February 07, 2013 at 3:59 PM

It is not an unhealthy goal if you are a ballet dancer. It's best not to comment if you don't know what you're talking about, and even joking about starvation is not cute.

7e6644836cdbcbe2b06307ff7db92d31
693 · December 21, 2012 at 4:01 PM

Seems like an unhealthy goal, there might not be a good way to go about it. Good luck.

7e6644836cdbcbe2b06307ff7db92d31
693 · December 21, 2012 at 3:56 PM

Maybe someone else thought it was witty, Allie, I can't really help you there. Let me try again...How about no more fookin cashews?

Fb67dc30cead043d1d13ea503a3044dc
3280 · December 21, 2012 at 4:30 AM

Snark doesn't help, Jim. Uncool and unhelpful.

93eea7754e6e94b6085dbabbb48c0bb7
1670 · December 21, 2012 at 1:46 AM

I like this answer. Hits everything she should be paying attention to.

93eea7754e6e94b6085dbabbb48c0bb7
1670 · December 21, 2012 at 1:45 AM

Agreed with Allie.

245cbe47a4a092c07f494233c4c28a5c
269 · December 21, 2012 at 1:44 AM

How did this answer get two upvotes? It's totally unhelpful and not particularly witty.

38495c799542bcda1ab56c025ccf9f59
50 · December 20, 2012 at 10:37 PM

I have five weeks off before the next season so This week I have been trying VLC and keeping it under 40g a day, and I actually feel so good, so I will definitely try what you have suggested with the one high carb meal, thanks!

38495c799542bcda1ab56c025ccf9f59
50 · December 20, 2012 at 10:33 PM

Well since the aim of being light is to help prevent re injury (by making the load much easier on my legs and feet) being on my little side is actually healthily possible I know from brin there before the injury, it's just getting back there that's tricky I don't think starving IS what I need

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · December 20, 2012 at 10:10 PM

Crossfit would NOT compliment ballet well at all.

F25ac7fa62bb88e547ddae69e79f9dee
100 · December 20, 2012 at 9:40 PM

#6 may or may not apply - depending on whether you want to "lose weight" or change your body composition. Most people want the latter, but say the former. You may not be one of those people.

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · December 20, 2012 at 7:41 PM

Not a great idea, if she wants to avoid injury again...

38495c799542bcda1ab56c025ccf9f59
50 · December 06, 2012 at 5:22 AM

Cool thanks for the help :)

Bfa1c9eacfc94a1b62f3a39b574480c6
3690 · December 06, 2012 at 12:46 AM

I see. If it's just maintaining muscle mass, you don't necessarily have to do resistance training; dancing is most likely enough to keep you in tip-top shape. I'd still recommend it though, perhaps at a lower frequency 1-2 times a week, just because of the benefits (activation of GLUT-4...etc.) But most important is listening to your body! If you're gassed from a day of dance and want to chill out, then do it- lazy days are great! Nothing is set in stone.

38495c799542bcda1ab56c025ccf9f59
50 · December 05, 2012 at 6:31 AM

I I have been a little reluctant to do any resistance training due to the fact It's not just more leanness I need but an actual loss of weight, is this an issue in your opinion? My energy is pretty great even after a day of dance so extra activity isn't an issue, but sometimes I feel like I should try chill out when I can so as to not overly stress my body?

38495c799542bcda1ab56c025ccf9f59
50 · December 05, 2012 at 4:15 AM

Ps I have been on and off for the past two years, although also having dairy and at times some grains as well, however I've decided both of them are out

  • Total Views
    2K
  • Recent Activity
    7e6644836cdbcbe2b06307ff7db92d31
  • Last Activity
    100D AGO
  • Followers
    0

Get Free Paleo Recipes Instantly

9 Answers

F25ac7fa62bb88e547ddae69e79f9dee
5
100 · December 20, 2012 at 9:36 PM

My list:

  1. Get SOLID sleep
  2. Perfectly clean paleo diet (no alcohol) with strong emphasis on meat and vegetables
  3. Carbs only post-workout, and (if possible) in evening (back-loading)
  4. No snacks between meals (only water/tea)
  5. Stop eating at satiety
  6. Work out hard. If your dancing doesn't leave you tired/in need of rest, lift something heavy.

F25ac7fa62bb88e547ddae69e79f9dee
100 · December 20, 2012 at 9:40 PM

#6 may or may not apply - depending on whether you want to "lose weight" or change your body composition. Most people want the latter, but say the former. You may not be one of those people.

93eea7754e6e94b6085dbabbb48c0bb7
1670 · December 21, 2012 at 1:46 AM

I like this answer. Hits everything she should be paying attention to.

245cbe47a4a092c07f494233c4c28a5c
1
269 · December 21, 2012 at 1:43 AM

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.

7e6644836cdbcbe2b06307ff7db92d31
1
693 · December 20, 2012 at 7:14 PM

Input:

  1. 5'2" @ 100 lbs, BMI = 18.3
  2. Current = 126 lbs
  3. Time frame = quickly

Computing...

Answer: Maybe get keen on the starving business?

7e6644836cdbcbe2b06307ff7db92d31
693 · December 21, 2012 at 4:01 PM

Seems like an unhealthy goal, there might not be a good way to go about it. Good luck.

7e6644836cdbcbe2b06307ff7db92d31
693 · December 21, 2012 at 3:56 PM

Maybe someone else thought it was witty, Allie, I can't really help you there. Let me try again...How about no more fookin cashews?

38495c799542bcda1ab56c025ccf9f59
50 · December 20, 2012 at 10:33 PM

Well since the aim of being light is to help prevent re injury (by making the load much easier on my legs and feet) being on my little side is actually healthily possible I know from brin there before the injury, it's just getting back there that's tricky I don't think starving IS what I need

Fb67dc30cead043d1d13ea503a3044dc
3280 · December 21, 2012 at 4:30 AM

Snark doesn't help, Jim. Uncool and unhelpful.

93eea7754e6e94b6085dbabbb48c0bb7
1670 · December 21, 2012 at 1:45 AM

Agreed with Allie.

245cbe47a4a092c07f494233c4c28a5c
269 · December 21, 2012 at 1:44 AM

How did this answer get two upvotes? It's totally unhelpful and not particularly witty.

217fc6ef1b76bf244bcb22b3e5c5841c
178 · February 07, 2013 at 4:00 PM

Especially in our field where it is so common.

217fc6ef1b76bf244bcb22b3e5c5841c
178 · February 07, 2013 at 3:59 PM

It is not an unhealthy goal if you are a ballet dancer. It's best not to comment if you don't know what you're talking about, and even joking about starvation is not cute.

5236a3d5d4daf6304da5e50d19a96e56
1
148 · December 20, 2012 at 6:30 PM

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.

38495c799542bcda1ab56c025ccf9f59
50 · December 20, 2012 at 10:37 PM

I have five weeks off before the next season so This week I have been trying VLC and keeping it under 40g a day, and I actually feel so good, so I will definitely try what you have suggested with the one high carb meal, thanks!

38495c799542bcda1ab56c025ccf9f59
1
50 · December 06, 2012 at 7:19 AM

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...

Ee10881ed8c0dba782b514375f7a914e
1
45 · December 05, 2012 at 7:16 AM

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.

4e288d9d1bd380fb8913ed33968f6d79
1
18 · December 05, 2012 at 5:22 AM

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!

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · December 20, 2012 at 10:10 PM

Crossfit would NOT compliment ballet well at all.

Ce41c230e8c2a4295db31aec3ef4b2ab
32518 · December 20, 2012 at 7:41 PM

Not a great idea, if she wants to avoid injury again...

217fc6ef1b76bf244bcb22b3e5c5841c
0
178 · February 07, 2013 at 4:02 PM

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.

Bfa1c9eacfc94a1b62f3a39b574480c6
0
3690 · December 05, 2012 at 5:17 AM

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.

38495c799542bcda1ab56c025ccf9f59
50 · December 05, 2012 at 6:31 AM

I I have been a little reluctant to do any resistance training due to the fact It's not just more leanness I need but an actual loss of weight, is this an issue in your opinion? My energy is pretty great even after a day of dance so extra activity isn't an issue, but sometimes I feel like I should try chill out when I can so as to not overly stress my body?

38495c799542bcda1ab56c025ccf9f59
50 · December 06, 2012 at 5:22 AM

Cool thanks for the help :)

Bfa1c9eacfc94a1b62f3a39b574480c6
3690 · December 06, 2012 at 12:46 AM

I see. If it's just maintaining muscle mass, you don't necessarily have to do resistance training; dancing is most likely enough to keep you in tip-top shape. I'd still recommend it though, perhaps at a lower frequency 1-2 times a week, just because of the benefits (activation of GLUT-4...etc.) But most important is listening to your body! If you're gassed from a day of dance and want to chill out, then do it- lazy days are great! Nothing is set in stone.

Answer Question

Login to Your PaleoHacks Account

Get Free Paleo Recipes