Fitness QUESTIONS

[Dannii]

Hi everyone,

I was just wondering, as many of you may be aware that HRT increases weight and fat distribution and as much as the curves are openly wanted- those that were blessed, if you will, by curves already have a harder time to tone up and lose the unwanted fat. So I'm guessing a lot of you gals have taken up to working out and keeping fit, and some *may* have the expertise and experience to shed some light into the world of fitness for us transgendered folk especially those getting into fitness as a person going through HRT.

Here are some my own questions (and I welcome any others who have questions or experiences of their own aswell)

1. After a workout, particularly with resistance training in addition to cardio, does it increase testosterone levels?

2. Are there ways to workout but not gain too much muscular bulk?

3. Are pre and post work out supplements and drinks (protein shakes) beneficial or detrimental to our HRT?

[AusBelle]

Hi Dannii

I can only respond from a post op perspective sorry.  I'd be asking your doctor about the effects pre op.

1.  Not post op

2.  http://www.thenewrulesoflifting.com/nrol-for-women.   See my post https://www.susans.org/forums/index.php/topic,133548.msg1061872.html#msg1061872.  This is working wonders for me and certainly not building muscle.  You need testosterone for that.

3. Not post op.  You definitely need them.

[Aleah]

Here are some my own questions (and I welcome any others who have questions or experiences of their own aswell)

1. After a workout, particularly with resistance training in addition to cardio, does it increase testosterone levels?

There is some links, generally endurance type work (such as HIIT cardio) lowers testosterone as well as muscle mass. While less seems to boost testosterone. Generally speaking it's negligible.

2. Are there ways to workout but not gain too much muscular bulk?

Yes! High Intensity Interval Training (HIIT) especially in the morning before eating when your catabolic, that will burn more muscle than any other way. But HIIT any time of the day is the best way to cut and keep muscle bulk down.

If you are looking for bulking and to stay lean, then that's all about diet, I've always prefered Cyclic Ketogenic Diets for bulking (when I used to bulk as a male) and staying lean, same principle mix with HIIT.

3. Are pre and post work out supplements and drinks (protein shakes) beneficial or detrimental to our HRT?

I see no connection between any supplements and HRT, except for the ones that claim to boost testosterone through precursors (those claims are often dubious). Stick to whey, multi and fish oil.. you don't really want stuff like creatine which creates fake muscle bulk through water absorption.

[Cindy]

Not sure if this helps I workout about three times a week and have done so pre HRT and continued post HRT. I have lost considerable upper body strength. I'm not 'big' BTW so I didn't have much muscle. My overall fitness is fine and my legs are just as strong. My T level is about zero and has stayed at that level since starting HRT.

I maintain a normal diet and have not modified it at all. I do eat less than I used to prior to HRT, as I fill up quicker. I don't take supplements except for Vit D, a multi Vit and Fish oil tabs.

Vit D deficiency is very common in Australia so my endo is keen I take them, same for a multi Vit as I'm pretty fit they can't harm (my non-scientific opinion) Fish Oil because of brain development and to keep joints healthy - I have friends who are rheumatologists .

[Dannii]

There is some links, generally endurance type work (such as HIIT cardio) lowers testosterone as well as muscle mass. While less seems to boost testosterone. Generally speaking it's negligible.

Yes! High Intensity Interval Training (HIIT) especially in the morning before eating when your catabolic, that will burn more muscle than any other way. But HIIT any time of the day is the best way to cut and keep muscle bulk down.

If you are looking for bulking and to stay lean, then that's all about diet, I've always prefered Cyclic Ketogenic Diets for bulking (when I used to bulk as a male) and staying lean, same principle mix with HIIT.

I see no connection between any supplements and HRT, except for the ones that claim to boost testosterone through precursors (those claims are often dubious). Stick to whey, multi and fish oil.. you don't really want stuff like creatine which creates fake muscle bulk through water absorption.

Personally for me, I'm doing a mixture of what I think you are talking about, which is a combination of cardio but weight resistance too. Although, I mainly work more with cardio as my body was gifted with natural large muscle mass (I'm partially Pacific Islander) and large bone density. Although, I know I can't slim down like some other people because my build is quite large (bone and muscle structure)...I still want to lose the excess fat that I have.

Here's my body shape atm:




Anyone got tips on losing arm fat??

[Dannii]

actually, Aleah, is HIIT anything like this:

Im currently doing this work out structure organised on this iPhone App called run5k, which trains you 3 times a week over 8 weeks.
Basically it's slowly trying to train you into running 5kms by starting with a combination of runs that last for 60-90seconds and walking for 1minute (but as you progress through the program the runs become longer and the walks become shorter). And overall this work out goes for 30 minutes.

Is this what you meant? Or have I got it completely wrong?

[Aleah]

No that it's it! It's just intervals of low intensity and high intensity it gets your heat rate as high as possible because of the sudden shifts in intensity and it's the fastest way to burn fat (and muscle if your catabolic).

I normally do about 15 minutes on a treadmill, at like 5-6 kph walk, 10-11 kph run.. start off first at 1.5 min walk, 1 min run and then slowly over a few months  increase to 30 sec walk, 1 min run..

But it can be applied to anything, cycling, rowing, etc.

As for losing arm fat, or any part of your body, spot reduction is a big myth! The only way to lose fat is to lose it overall, working out certain parts of your body only increases resistance on muscles and muscle growth in those areas.

Generally you cut down as much as possible (eating 20% below maintenance cals and eat cleanly, avoiding sugars) till you are like 7-8% body fat and then eat normal maint. or above maint. cals to get back weight while working out and it should go to more feminine areas if your on HRT.

I was a real fitness junkie before when I was body building, I was lucky I decided to transition while I was on my cut so I was like 10% BF and lower end of BMI before I started HRT.

Also diet is a huge factor, eat as much whole food as possible (wholemeal bread, brown rice, wheat pasta) it is much easier on your metabolism and generally higher in dietary fibre and lower GI, also lots of lean meat and green vegetables. The easiest way to lose fat and you really don't even need to exercise and you will lose some fat is to CUT OUT SIMPLE SUGARS. Primarily, fructose, the sweet poison.. it gets metabolised entirely to fat and only small amounts get metabolised into glycogen.