Expert: Linda Erwin, M.S. - 11/28/2006

Question
I would like to know if I stop weight training esp. on my upper body, will my shoulder shrink back to my normal size? or at least smaller? And how long it takes to see the "elongated" transformation in my body if i take up pilates. How many session shall I do a week? Besides that, if I don't have access to the gym for pilates, are there any other exercises that'll produce the same effect? Thank you !  
-------------------------------------------
The text above is a follow-up to ...

-----Question-----
I'm an active lady stands 5 ft tall and 105lbs, I do cardio around 5times a week (aerobic class, jogging) and I've been involved in kickboxing for 2yrs. Over the years, I gain muscles, lose fats and now, I've a broader shoulder,harder chest and thigh, bigger arms and legs esp. the calves. However,I still have some fats sitting on top of it although I think I eat a healthy diet.
My concern is, these transformations make me look bulk and less feminine. I would like to look fit but not too muscular/bulky. May I know whether I shall lose these muscles or lose more fats to look leaner (in other words, more feminine). Shall I do more cardio and avoid my kickboxing class which cosists a lot of conditioning? However, I am concerned sometimes as losing too much fats will result in a smaller breasts as well. Besides that, the chest workout (push up, punching bag) in my kickboxing class also give me a harder chest which I dont think is acceptable for any usual guys out there.
Sorry if I'm a bit messed up in my questions as I enjoy my workout very much but I'm not sure if that will make me less feminine. I would like to find out more from you the proper amount of cadio and strength training I'm supposed to involve in as well as the causes of my bulkness. Thank you.
-----Answer-----
Hi Jin,
It sounds like your weight is fine.  If you don't like your muscle bulk then don't lift heavy weights.  Use very light weights and repitition to add definition not bulk.  Try doing pilates classes that make you lean and elongated instead of using your upper body.  You also have to weigh in genetics.  If your family has a tendency to bulk up then just do aerobics without weight training.
Good luck,
Linda

Answer
It takes a short time to lose muscle so you should see some changes within a month.  You don't need to work out every day.  Do aerobics or cardio 3 to 4x a week and pilates 2x per week.  That's enough to stay in optimum shape.  Pilates is a great workout...it takes time to change your body but stick with it and you will start seeing and feeling subtle changes within weeks.

The important thing is not to obsess about your body and working out.  Overdoing leads to injuries so enjoy being fit and eating right.  I don't know how old you are but keeping your lifestyle healthy and reasonable will keep you young when your peers are using walkers!
Linda