HRT and Exercise Question

[Carrie Liz]

Not sure if this has ever been asked before or not (I couldn't find anything in the search feature, but I'd be surprised if it really hasn't...)

But my question is about exercise, and what it will do to my body now that I'm on HRT.

I've always been phobic about exercise, because I was always afraid that it was just going to make me look bulkier and more masculine, and I really did not want that. (Honestly, I really stopped caring about how I looked as a guy, because I didn't like myself anyway, so what was the point?) But now I'm finding myself transitioning, and trying desperately to get a "girl mode" that actually looks decent. But at 6'2" and at 250 lbs, that seems nearly impossible, considering that I just have so much fatty bulk in the wrong places right now... my upper arms are just HUGE (all fat...), and my neck and back and under-chin area all just seem to be way too massive because of all of the fat that's there. Plus I really don't have much of a butt. There's fat there, but it's flat rather than shapely. And while I have always had a pear shape rather than an apple shape when it comes to stomach and thigh fat, there is still a bit of a belly there. (Here's some visuals if anyone needs to know what I'm talking about in regards to my own looks: http://oi50.tinypic.com/anof86.jpg Again, this is what my "girl mode" always ends up looking like, and I'm really self-conscious about all of that bulk in all of the wrong places. [not to mention my triangular forehead and prominent nose and chin, plus the lack of a natural look with the wigs, and a certain... ahem... bump that I wish I could just be rid of... But that's another post.]

So my question is this: how much would exercise help to feminize my body? I've never really exercised in my entire life, aside from playing recreational sports. So I really do not have much muscle at all, especially on my arms. All of that bulk is fat. So now that I'm on HRT, and hypothetically hardly have any testosterone left in my body anymore, is it true that I no longer have to worry about building up masculine muscles? If I exercised, would my muscles possibly strengthen in a feminine way now? (A way that defines the body and gives it shape, but that doesn't look bulky?) How much would it potentially help in feminizing my body? Might it actually give me a butt, and cut down on the horrible amount of upper-body bulk? (I'm already on a very strict diet, and have lost 20 lbs already since I peaked at 270 lbs just before starting HRT, so my shapes have definitely been slimming down quite a bit, but I'm still really self-conscious about it. I need to lose a LOT more.)

Any help would be appreciated. (And I really need some tips for how I can feel better about my "girl mode." I'm still too nervous to take it outside because of all of the bulk that I have, and how unfeminine it makes me look. And it's really been making me feel depressed recently because I still can't really be myself. All that I see when I look in the mirror is still just a guy dressed like a girl, even though I feel 100% like a girl on the inside. It's really depressing.)

[anya921]

I think Cardiovascular exercises can help to loos the extra pounds without building up muscles. What I read about from the web and from couple off friends personal experiences it can help. Also my sister-in-law manage to loose her weight bu doing Pilates. Basic Pilates will not build up any muscles,but they will tone it. Specially in the tummy area. This I can tell you for sure, because I am doing it and it is helping me a lot maintain the waist line and tone up the but area. I am sorry I can't be much of a help.

I really can understand your worries about exercise. I also had that, still having that and I have a upper body strength of a 5 year old lol. But I don't think Cardio exercises and Pilates will build up the muscles.  But I am no expert.  Hope this will help.

[Bexi]

As Anya said, cardio is really useful for losing weight whilst not gaining (much) muscle. The muscle you do get will mainly be on the legs, thigh region, and your core.

To work on your shape, why not try some squats - that'll also work the above mentioned muscle groups but will tone you up all over your body too and get rid of those dreaded wobbly-bits.

If Pilates isn't your cup of tea, can I suggest Yoga? The exercises really help you work your body into a more flattering silhouette. And the mental exercises can also be good as a way of de-stressing.

x

[Danigrl]

Testosterone (nasty little word) is needed to make muscle grow. Without it you won't be growing bulk muscle. Just toning and strengthening what's there. Cardio is great, but you should definitely have strength training in there as well. Lower weight and higher reps kinda thing. Squats and lunges are awesome. There is quite the science to it, but it's fun, it helps you both physically and mentally, and all the super cute workout clothes these days are so much fun! Be sure to eat clean. You can't out exercise poor eating.

[Danigrl]

And one thing I have found with my regimen, I take spiro, is its very easy for me to become dehydrated. So be sure to drink LOTS of water. And taking a good women's multi vitamin will help keep the macro nutrients supplied to your body. I didnt start working out till last year at 39 years old. i was 6' and weighted 252. ive slacked off this winter but im down to 193, and I claim 5'11"   Good luck sweetheart. It's a lot of work but it's sooo worth it. Ok, it's time to go for a run now...

[GreenThumb]

Testosterone (nasty little word) is needed to make muscle grow. Without it you won't be growing bulk muscle. Just toning and strengthening what's there. Cardio is great, but you should definitely have strength training in there as well. Lower weight and higher reps kinda thing. Squats and lunges are awesome. There is quite the science to it, but it's fun, it helps you both physically and mentally, and all the super cute workout clothes these days are so much fun! Be sure to eat clean. You can't out exercise poor eating.

Pilates, squats, cardio, and yoga are all great suggestions. +1 vote for the lower weight higher rep weight training. Building lean muscle is going to help raise your resting metabolism (you'll burn more calories throughout the day).

I too want to stress the importance of eating healthy. Most of the personal trainers I've met say losing fat is 80% diet and 20% exercise. I've been trying to make sure each meal has at least two servings of fruits or vegetables (mostly vegetables right now, i try to eat only seasonal produce). Try eating five or six smaller meals throughout the day, instead of the standard breakfast, lunch, and dinner. That should help keep your metabolism up too.

[kathy bottoms]

Think positive.  Think that you can and will do the weight loss even with HRT or whatever other issues you think you have.   I know it's cold back there, but I have a lot of relatives in northern Michigan and the lake effect snow is constant.  But they go out and walk, snowshoe, or ski every day.  Some of them just head up to the mall and walk for an hour or so, then stop for coffee and talk to others they've met through the years.  Walking every day with other light exercise does work, and I've done the same thing a couple time.   

I was so overweight at 27 I had to wear Bib Overalls to cover up.  But I changed jobs and had tons of walking while carrying equipment, and that along with no junk food changed my body incredibly.  I had muscle tone again and no more fat layer as I had in the prior job.  But when I promoted to a desk job the fat body came back with junk food and a stagnant life style.   To fix this I decided to walk every day, and do a lot of gardening.  It took about 5 months but it worked great.  The new body returned and I looked good again for several years. 

I'm fighting the weight again, and it's far more difficult to loose it now.  I do physical work around the house and a lot of yard work, so there's muscle tone, but not development.  The losses are far slower now, and the HRT has had a negative impact that needs to be overcome.  But the weight is coming off (55 lbs since July), and this continued mild exercise with no junk food is going to get me back down to 160 (a more than 100 lb loss).

So don't worry.  You can do it, the fat will disappear, muscle will stay toned, and at your age the skin can still be elastic.   

Good luck, think positive, and take care.

Hugs, Kathy

[smile_jma]

What about when you're already slim? I'm around 110?ish and only 5'2-4"?? so I don't need to lose weight, like some of you say you do. If anything I need to gain weight. Don't want to, but it may be inevitable.

Because I've been so thin my whole life from when I was 14 or so, I didn't really exercise much except for the required time in gym class and after school sports, along with hiking in the BSA. (boy scouts)

I have a feeling  cardio is what's best for me along with the toning exercise with weights. Is that right?

[anya921]

What about when you're already slim? I'm around 110?ish and only 5'2-4"?? so I don't need to lose weight, like some of you say you do. If anything I need to gain weight. Don't want to, but it may be inevitable.

Because I've been so thin my whole life from when I was 14 or so, I didn't really exercise much except for the required time in gym class and after school sports, along with hiking in the BSA. (boy scouts)

I have a feeling  cardio is what's best for me along with the toning exercise with weights. Is that right?

If you just want to keep your body toned even thought you are already slim, Yoga and Pilates can help too.  I always prefer to maintain the slim look than gain weight and then trying to get rid of it. Its very good way to release all the stress too. I am also like you few pounds under weight. (5'-7 and 115 lb) But I really enjoy doing Pilates and my weight haven't changed at all during last year.

[Barbara Ella]

Cardio is key whatever your weight.  One caveat to remember is if you are athletic, work out, play ball, etc.  and then start your HRT (esp Spiro and E),  you are going to have physical changes.  Loss of mass and strength.  Depending on your Spiro, and its diuretic effect, and your diligence on water intake, you can develop fatigue quicker ( buildup of K because of Spiro).  Just don't expect to be doing the same things you did before.  You can, but you really need to watch your levels,and it will most likely not be as easy.  But you should keep doing it.  At 66 I talk a good talk, but am light on the exercise...Don't you copy.

Barbara

[JLT1]

Some encouragement.  In March of 2012, I was 6'2" and 287.  I'm 212 now and I'm still going down although slower than before out of choice.  I've been on E for 5 weeks and am losing weight now in the right places.....and not in the wrong places.  My legs have retained most muscle mass although are slightly smaller but am loosing in chest, arms, mid section and back.  Breasts are slightly larger.

I do weight training - upper and lower - 3X week with lighter weights but more replicates.  I lift 10 reps on one motion and then 10 reps on the opposing muscle group, then back to 10 and 10 and 10 and 10.  Next double set with opposing muscles until I have worked all muscle groups at least once.  I do elliptical 30-40 minutes.  The other three days a week I try to do "Insanity" although I still haven't made it though a complete workout!  Hanging in at around 2000 Calories a day.  I could loose faster but skin needs some time to shrink.

Behind and legs are great.  Upper body still needs work.  I want to look like a fit amazon type.  I'm never going to make petite and uber feminine.  Oh - I'm 50 years old

[kimdp999]

Hey JLT - I believe the absolute best method of losing weight and avoiding muscle gain is the elliptical.  It's easier to maintain a fat burning heart rate for a longer period of time and it builds virtually no muscle.  After a life time of weight training and running, I'm sold on it.  I'm 49, started seriously dropping weight in NOV, down 25lbs to 175 and my goal is 160 (I'm 6'). old chicks rule lol

[Carrie Liz]

So, I did finally decide to start exercising. One of my friends on the EA turned me over to this workout, which is supposed to aid in sculpting more feminine proportions:

And I must say, oh my God, this is hard!!!

I was never even close to being athletic back when I was still just on my "normal" male hormones anyway (and the "normal" is in quotes for reasons that I'll explain in a moment.) Even as a guy, I was never able to run even a single lap around a soccer field during soccer practice without having to stop, and could never do a single pullup, and maybe only 2 or 3 pushups before I had to stop. But this feminization workout was absolutely ridiculous. On most of the exercises in this video that I tried, especially the "tummy trimmer" and the "hip builder," I couldn't even physically make it to HALF of the reps that were suggested in this video, before everything hurt too much, my muscles were completely spent, and I had to stop.

So yeah... I am just horribly out of shape. No wonder I constantly see so much fat every single time I look in the mirror. Apparently, an average male body is made up of about 42% muscle. Well, on the morning that I started HRT, my body muscle % according to my roommate's body-composition scale was actually closer to the range of the average female, at 37.3%. (36% is the female average.) So, sheesh. Seeing as how a physically-fit woman's body fat % is ideally in the 24% range, and I'm currently at 36%, I'm doing all of these exercises with about 40-50 lbs of excess fat strapped on to a body whose muscles aren't comparably much stronger than the average woman's to start with. I have a LOT of work to do. (Side note: this could just be because of the fact that I have ALWAYS had low testosterone levels. In a test of seven different bodily features that can be feminine, which are affected by testosterone, I ended up passing ALL SEVEN of them. I have tiny hands, a small frame (despite all of the fatty bulk,) "female" arms that bend outward at a 30-degree angle at the elbow when held at my side with the palms out, wider hip bones than shoulder bones, shoulders that are 2-3" smaller than the average man's (despite the fact that I am 4" taller than the average man,) my index finger is longer than my ring finger, and I can double-cross my legs, which indicates a more female hip structure.)

So I don't know whether it's the hormones making my muscles even weaker, or if I'm just genetically predisposed to not have muscle on me, but that exercise HURT! I'm really going to have to grow a backbone if I'm really going to stick with this exercise and hopefully finally get a knockout bod. (I have NEVER done a regular exercise routine in my entire life. As a guy, I just kind of gave up on ever liking my body, so it seemed pointless. So now that I'm becoming a girl physically, I'm having to work twice as hard in order to undo all of that damage. This is going to be a very long few months... OW!!!)

(Side note: I have indeed felt my muscles slowly starting to get even weaker over the last few weeks. I work as a poker dealer, so speed is something I'm always paying attention to. And I have noticed recently that I can't go as fast as I used to be able to. If I try pitching cards at the same speed as before, my wrists really start hurting.)