Weight Training/losing weight

Question
Hi. I am 17 years old and a senior in high school. I have played a lot of sports in high school and am just playing softball now. Every year there is a girl's athletics class that I'm in for half the school year. It is pretty hardcore and really good for me. The only problem I've seen is that after I'm done with the class I get more bulkier than most the girls (especially in the thighs.) Before this class starts again for the new school year I want to know how I can weight lift (get muscles...get obviously bigger) and tone the muscles in a way that I'm not too bulky (I want to be more shaped rather than look like a block.) Also, another factor to the bulkiness is that once my metabolism gets higher...I get hungrier. Is there a "special diet" I can try to stay on while I'm trying to get muscles and lose weight? Now I know that muscle weighs more than fat...but I gain at least 5-8 pounds by the end.
Thanks for your time. I hope this is enough info for you.

Answer
Shaunee-

Yes thanks for the question.

The best thing you can do is use lower volume (yes total reps) and high intensity (heavy weight) Concentrate on singles and triples that are fast and crisp. Look at the physique of female, olympic lifters and such, the ones NOT in the superheavy weight class of course like this picture. http://i1.ce.cn/english/subject/beijing08/video/200808/11/W020080811527798368678...
that is over 260lbs above her head. These girls consistently train VERY heavy, with very low reps 1-3 and this causes Minimal muscle growth but tons of strength and the muscle they have is VERY dense and powerful, as there are lifting maximal loads in a VERY fast and explosive manner. this would translate perfect to your sports. Another great choice to look at is sprinters also maximum intensity and short duration.

The other aspect of course is your diet. You cant gain if you dont have excess fuel for it. If your looking to get stronger and tighter with minimal growth I would look to go on alow carb diet thats is high in protein and fats. This will keep you full much longer and allow less total intake but you will get all you need to live a healthy and optimal life. Target any carbs around your sport and limit then the rest of the day to LOTS of green veggies and some fruit.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org  

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