I wish I could move my fat around!

Kdp2015

*rant alert*
I'm not happy with maintenance anymore, I'm 5'10 and 140lbs so a healthy weight but it's all in the wrong place! I like the idea of recomp and have been strength training a few months now but I feel like I will never put on enough muscle to make up for the fat I need to lose so I need to diet again. Parts of me are uncomfortably thin but other parts are still really fat, I'm not even sure how much weight I'd need to lose to be happy. Do any other maintainers feel like this? I'm a bit concerned that the look I'm after will be either impossible or unhealthy, I just don't like seeing fat on my body!!

chapiano

I am the same, I lost 35kg to reach a healthy weight and then maintained for 2 years but I am still not happy and have started again on a further weight loss mission. Have you tried working out your body fat percentage?

robininfl

Yes, I am similar in height and weight and sure if I could somehow carve out a waist and add that wee bit of fat to the boobs I would feel that an improvement for sure.

You look fine in your picture, maybe some of this is in your mind?

Yes perfection is impossible, but "better" is possible, you can't become a different body type but can be a better you.

kristen6350

You absolutely don't need to lose more weight. Unfortunately you can't do what you want and you can't control where the fat comes off. You need to give the strength training time and maybe learn to love the body you have?

I'm 5'11 and when I was 145 I was so thin my BF was worried about my well being...so I'm pretty sure you have a case of body dysmophia...

Kdp2015

chapiano wrote: »

I am the same, I lost 35kg to reach a healthy weight and then maintained for 2 years but I am still not happy and have started again on a further weight loss mission. Have you tried working out your body fat percentage?

My scales put me at 18.9 I know they are far from accurate but have been consistent over the weight I've lost (45lbs down from 30%)

novio50

might need to change the way you think about yourself. Forget those images on the magazine, they're all mostly photo shopped, so take some pressure off of yourself. You might not look like them, but if you don't love you, you're not helping with your body image. Stop the shame and enjoy the changes! Luv, yaself!

Kdp2015

kristen6350 wrote: »

You absolutely don't need to lose more weight. Unfortunately you can't do what you want and you can't control where the fat comes off. You need to give the strength training time and maybe learn to love the body you have?

I'm 5'11 and when I was 145 I was so thin my BF was worried about my well being...so I'm pretty sure you have a case of body dysmophia...

Thank you, that makes sense but it could also be that I have a higher fat percentage. I'm certainly not imagining the fat I see in the mirror, I also realise that bits of me are skinny I'm just not sure strength training will sufficiently switch things around

Kdp2015

robininfl wrote: »

Yes, I am similar in height and weight and sure if I could somehow carve out a waist and add that wee bit of fat to the boobs I would feel that an improvement for sure.

You look fine in your picture, maybe some of this is in your mind?

Yes perfection is impossible, but "better" is possible, you can't become a different body type but can be a better you.

Thanks, I'd be happy with better!

chapiano

Worth trying a calculator like this;

https://www.healthstatus.com/calculate/body-fat-percentage-calculator

I do agree, from your picture you look really thin. So maybe it is just physiological

Kdp2015

chapiano wrote: »

Worth trying a calculator like this;

https://www.healthstatus.com/calculate/body-fat-percentage-calculator

I do agree, from your picture you look really thin. So maybe it is just physiological

The trouble is its only the thin bits you can see in that pic, all my fat is around the middle

Return2Fit

I have been engaging a process called "body recomposition" where I maintain weight and lose fat.
It's a slow progression involving intricate diet considerations and training routines.
It works for others...and it's working for me - again very slowly.

If you really want those unwanted bulges diminished, google and research "Body Recomposition".
Also, look into the type of exercises that have a body adaptation of reduced body fat like plyometrics.

I am not selling anything or trying to initiate a tedious debate. If you're really interested in addressing this issue, it means work when it comes to diet, exercise and self-education.

Good Luck...

Kdp2015

Return2Fit wrote: »

I have been engaging a process called "body recomposition" where I maintain weight and lose fat.
It's a slow progression involving intricate diet considerations and training routines.
It works for others...and it's working for me - again very slowly.

If you really want those unwanted bulges diminished, google and research "Body Recomposition".
Also, look into the type of exercises that have a body adaptation of reduced body fat like plyometrics.

I am not selling anything or trying to initiate a tedious debate. If you're really interested in addressing this issue, it means work when it comes to diet, exercise and self-education.

Good Luck...

Thank you, I am familiar with that but to stay the same weight I would need to gain as much in muscle as I need to lose in fat. If I have (for example) 7lbs too much fat, there is no way I will put on 7lbs of muscle...I believe

chapiano

Yep and me! If only it was possible to target certain areas. The final bit is the hardest and you need to be ultra strict with your count. Cardio is the best stripper mixed 50/50 with strength training to really target fat. Different types/intensities of cardio will see better results to

sijomial

Step up your training - not your weight loss.

You are already light for your height.
Fat in some parts, uncomfortably thin in others means further dieting isn't the answer.

I will be blunt and say the phrase "I'm not even sure how much weight I'd need to lose to be happy" set off alarm bells. That kind of thinking can turn into a slippery slope.
Don't hang happiness on a number on your scales.

hamlet1222

I can relate to that, I have the choice of either a flat stomach and everyone (especially my mother) asking me if I'm sick (because of thin face), or an inch of flab round the waist and look 'healthy'.

There is one solution which is lipo, which is frowned upon in these forums, but if money was no object I might like to get my waist done.

Kdp2015

sijomial wrote: »

Step up your training - not your weight loss.

I'm lifting as much as i can three times a week, how do I step that up?

Kdp2015

hamlet1222 wrote: »

I can relate to that, I have the choice of either a flat stomach and everyone (especially my mother) asking me if I'm sick (because of thin face), or an inch of flab round the waist and look 'healthy'.

There is one solution which is lipo, which is frowned upon in these forums, but if money was no object I might like to get my waist done.

Thanks, what did you decide?

sijomial

Kdp2015 wrote: »

I'm lifting as much as i can three times a week, how do I step that up?

Doing what 3 times a week?
I see loads totally ineffective workouts in my gyms!

Are you pushing yourself to overload? Are your weights steadily going up?

By the way I'm 56 and train 6 or 7 days a week. Just sayin'

PS - Muscle building is slow. But when you are at goal weight small progress makes a big visual difference.
When I was a chubster I increased my bench press by 50% and had nothing to show for it.

Kdp2015

I do deadlifts, barbell rows, squats, over head press, bicep curls and sit ups. All have got heavier over the months except squats which I just try and add reps to (no rack) I thought 3 days a week was the most you could do with enough rest days?

hamlet1222

Kdp2015 wrote: »

hamlet1222 wrote: »

I can relate to that, I have the choice of either a flat stomach and everyone (especially my mother) asking me if I'm sick (because of thin face), or an inch of flab round the waist and look 'healthy'.

There is one solution which is lipo, which is frowned upon in these forums, but if money was no object I might like to get my waist done.

Thanks, what did you decide?

I chose to accept the belly fat, better to look good dressed.

sijomial

Kdp2015 wrote: »

I do deadlifts, barbell rows, squats, over head press, bicep curls and sit ups. All have got heavier over the months except squats which I just try and add reps to (no rack) I thought 3 days a week was the most you could do with enough rest days?

Nice amount of compound lifts (meh about bicep curls though...), no bench press? No other accessory core work?

How often you train depends on lots of factors from programming to capabilities to intensity.

If your lifts are going up keep going, it's working. It's not a quick process (unless you are male, young and gifted).

Kdp2015

sijomial wrote: »

Kdp2015 wrote: »

I do deadlifts, barbell rows, squats, over head press, bicep curls and sit ups. All have got heavier over the months except squats which I just try and add reps to (no rack) I thought 3 days a week was the most you could do with enough rest days?

Nice amount of compound lifts (meh about bicep curls though...), no bench press? No other accessory core work?

How often you train depends on lots of factors from programming to capabilities to intensity.

If your lifts are going up keep going, it's working. It's not a quick process (unless you are male, young and gifted).

Bicep curls because my arms are skinny. No bench press because I haven't got over the (irrational) fear of starting it. What do you mean by accessory core work, what could I add?

Unknown

This content has been removed.

Return2Fit

Kdp2015 wrote: »

Thank you, I am familiar with that but to stay the same weight I would need to gain as much in muscle as I need to lose in fat. If I have (for example) 7lbs too much fat, there is no way I will put on 7lbs of muscle...I believe

Cool, maybe you just needed to have a good rant.
Anyway, best of luck to you...

sijomial

Bicep curls are incredibly inefficient way of training - isolating one small muscle.
Another "pull" compound lift would give you more bang for your buck (lat pull downs or pull ups for example).
By the way most upper arm volume comes from triceps not biceps - but you do want to work both with push and pull exercises.

You are doing sit ups for your abs (unweighted I assume?) but after a certain point they won't add much unless you add intensity. Hanging leg raises? Weighted ab exercises etc..
Adding oblique exercises (single dumbbell side bends, cable twists etc.) might be an idea.

You are missing major muscles not training your pectorals, if you can't overcome your bench fear (no safety bars?) then maybe use a machine or at least do push ups.

VeryKatie

If wishes were fishes I'd have a whole lake lol. I'd also move my stomach fat into my boobs. But only a little. The rest I'd move into the garbage bin.

Unknown

This content has been removed.

Kdp2015

Thank you for your help I really appreciate it. I'd be happy to swap bicep curls for lat pull down, what should I do for my triceps?
I could barely do 1 sit up a month ago and can now do 50 so prob do need to change that up s bit, I brought a core strength book a while ago so will look into some different exercises in that.
I'm not scared of safety with bench it's just the hurdle of starting something new, I was terrified of overhead press before I started but love it now so will really push myself to start bench press
Thanks again
Eta push ups make me feel like my head is going to explode

Kdp2015

GuitarJerry wrote: »

sijomial wrote: »

Bicep curls are incredibly inefficient way of training - isolating one small muscle.
Another "pull" compound lift would give you more bang for your buck (lat pull downs or pull ups for example).
By the way most upper arm volume comes from triceps not biceps - but you do want to work both with push and pull exercises.

You are doing sit ups for your abs (unweighted I assume?) but after a certain point they won't add much unless you add intensity. Hanging leg raises? Weighted ab exercises etc..
Adding oblique exercises (single dumbbell side bends, cable twists etc.) might be an idea.

You are missing major muscles not training your pectorals, if you can't overcome your bench fear (no safety bars?) then maybe use a machine or at least do push ups.

Biceps have a purpose, and after years of ignoring them listening to power lifters, I decided to start working on them in isolation. Only twice a week. and Just one exercise. i don't sit there and do 20 different variations like all the guys in my gym. But, I have found it helps with my pulling exercises, therefore, increasing back power and size. So, i would never say don't do biceps, just do it last, and do maybe a couple sets with enough weight to make it hard to do 12. It's definitely on the low end, and I skip them sometimes, because they are not a priority.

I do them last while I'm resting between sit up, I do 17.5kg x 10 3 times

Kdp2015

VeryKatie wrote: »

If wishes were fishes I'd have a whole lake lol. I'd also move my stomach fat into my boobs. But only a little. The rest I'd move into the garbage bin.

Lol, I'd put my bum fat into my knees so that I can lie comfortably on my side!

sijomial

Bench press and OH press work your triceps just fine.

Don't be afraid of bench - just start with the bar, absolutely no shame in that. Often the sign of a lifter who knows form is paramount.
Or start on a machine. I still use a machine after 40 years when training in my limited work gym - 100kg is still an effective workout however you do it!

Here's an excellent tutorial for bench pressing...
http://www.youtube.com/watch?v=34XRmd3a8_0

Good on you by the way for overcoming your fears.