Stuck with a fat pocket that I cant get rid of!

stuckandstuck

On my thigh/outside leg when I lay down I get this absolutely dreadful fat pocket that I can NOT get rid of. When I stand the back of my butt sags in this fat build up and is extremely unattractive. It has been here for about eight months now after my initial weight loss surge.

For a month and a half now I have increased my protein intake and made a goal of using my legs more. I have been running 4 days a week (25 min each run) along with 2 days of biking (1hr 30min each) with some home dumbbell exercises and core workouts. While I am seeing improvement in other areas I am getting NOTHING here. Despite being overall more active than I have ever been.

This is getting to the point where I am starting to really feel hopeless and it makes doing my workouts harder and harder.

It would be easier to show in pictures my issue... they are not pretty.
http://imgur.com/a/KpJZR

Thank you in advance for any help... I will check this tomorrow evening again.

tomatoey

Ok, that is a mix of loose skin and fat. It happens to a lot of people, don't worry or feel bad about it. You can build up the muscle underneath, but you need more than some home dumbbell exercises to do that, you'd have to do a proper progressive lifting program. I am sure others will be here with more thorough advice soon.

RoxieDawn

Your profile says you are 35 year old female and the pictures are of a male...

GreenIceFloes

As tomatoey said, it's time to build up some muscle. Maybe a body recomp if you are the patient type, since you are already around your goal weight. And I'd suggest a hypertrophy routine, since your issue is aesthetic.

ETA: Hypertrophy while doing a recomp is not going to be as effective as during a bulk, but if you're a noob then you are likely to see some gains initially. Maybe a progressive overload program might suit your needs better. I'm sure more experienced people would have some suggestions.

Sued0nim

heavy lifting - compound movements

also heavy weights whilst squatting / lunging

Foamroller

rabbitjb wrote: »

heavy lifting - compound movements

also heavy weights whilst squatting / lunging

This. You have very lil muscle mass for being a young person, whichever gender.

eva_svi

You need to build some muscle underneath - that will give you better body shape. Heavy squats & deadlifts are your friends. If you can't make it to the gym and have healthy knees, go for plyo moves (jump squats, jump lunges etc) twice a week. Don't forget to warm up! Good luck

stuckandstuck

Thank you for the replies everyone. I am a male (21) haha just really tired when I discovered this site last night. .

Like you guys mentioned I have little muscle mass and that's due to the way I lost my weight. Drastically cutting food and just running ate away any muscle I had and most fat. Now I'm pretty much a slim dude with that major fat pocket and a few other trouble areas. It was a bad mistake but one I am trying to overcome to reach my goal.

Unfortunately I don't have a gym to go to so that's out of the question. I love the recommendation of plyo moves, it is something I never heard of but can be done from home. If you guys have any other home exercises or a workout routine that you think would benefit me I would be so grateful. There are so many things out there that I don't really know where to begin. I'm the type of person who is excellent at following instructions but making my own I'm completely lost.

Glad I registered here so far I have found everything to be useful and encouraging.

segacs

You were too tired to remember that you're a 21-year-old guy, not a 35-year-old woman?

You seem really thin already, so I'm guessing that losing more weight won't help. Build some muscle. Eat at a slight surplus and go to the gym. That's how you'll tone up.

Phoenix_Down

segacs wrote: »

You were too tired to remember that you're a 21-year-old guy, not a 35-year-old woman?

You seem really thin already, so I'm guessing that losing more weight won't help. Build some muscle. Eat at a slight surplus and go to the gym. That's how you'll tone up.

^this

You'd be amazed at the results from a slight surplus and lean bulk. Hit up the gaining weight section and start reading up.

stuckandstuck

segacs wrote: »

You were too tired to remember that you're a 21-year-old guy, not a 35-year-old woman?

You seem really thin already, so I'm guessing that losing more weight won't help. Build some muscle. Eat at a slight surplus and go to the gym. That's how you'll tone up.

I believe a 35 yr old female is the default for a profile.

A Gym is out of question in my current situation. That's why I would appreciate home workouts to build muscle mass.

segacs

stuckandstuck wrote: »

A Gym is out of question in my current situation. That's why I would appreciate home workouts to build muscle mass.

Check out "You Are Your Own Gym" or the "Prison Workout Routine" for some bodyweight exercise routines that you can easily do at home. There are apps for Android and iOS available if you do a search.

Body weight exercises, though great for beginners, will only take you so far. Eventually you'll probably want to look into getting some weights or a gym membership. But this will get you started.

tulips_and_tea

Have you looking into body weight exercises? They are very effective and much harder than they look! Search "You are your own gym". Lots of good information out there. I think they'd be highly effective for you.

GreenIceFloes

Your best option would be to go for a high weight low rep routine doing compound lifts using a barbell. Since that seems to not be possible for you (due to lack of access to a gym), calisthenics are definitely the way to go. Pick a full body routine and go with it. Also, it wouldn't hurt to buy a pair of (preferably adjustable) dumbbells.

I saw someone post this video to the forums. Liked the routine so bookmarked it. You might want to take a look. If not this, then maybe try to find something similar, and focus on higher weights and lower reps.:

https://youtu.be/s0fJ2lu0Er8

And I agree with the poster who said move on to the gaining weight section of the forums and read as much as you can on relevant stuff. All the best.

arditarose

That's how I look when I lie down. I'm lifting and crossing my fingers.