Skinny fat problems.

LC4509

Somebody please help me!
I'm 5'8, skinny and 133lbs which gives me a healthy bmi, so I do not want or need to lose weight. But I have lower stomach fat - I actually look a little pregnant because it sticks out.
I've been on a deficit of about 1450 calories per day along with regular cardio and strength training, but I don't know if I'm doing the right thing because I don't actually need to lose weight from anywhere other than my stomach, so I don't think overall weight loss is what I need. But obviously I know that I can't spot reduce. I've lost several pounds over a month or two so far but no change really to my stomach.
Some people say you should eat more to build muscle and then lose the fat, others say to focus solely on fat loss first with lots of cardio and others say to just diet hard.
There's so much conflicting advice online but because I'm not overweight, I don't know what to do so I'd really appreciate some much needed guidance...

cwolfman13

What are you doing in regards to strength training?

If you're not working with a trainer or something, you should follow an established progressive overload program for best and most efficient results...just doing whatever isn't going to accomplish much. Put more emphasis on the strength program and less on the cardio.

malibu927

Sounds like it's time for a recomp. http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

LC4509

Just beginner strength workouts from youtube so moves like deadlift, lunges, bent over row, chest press, curl and press, squats, planks, woodchoppers. I'm not sure if I'm doing enough though. Would you recommend carrying on with the calorie deficit as I do that?

edlanglais

Keep in mind that I'm not a physical trainer nor a nutritionist. I can tell you what I plan on doing once I reach my ideal weight. I plan on working out just as much, but doing less cardio and more strength training.
I also plan on eating at maintenance.

sak20011

Have you had children? Could be muscle looseness/separation which would make your tummy bulge a bit. You might want to try some pilates work. Also having tight psoas and other muscles can actually contribute to a pot belly look. In other words, is it really fat on your tummy or is it structural? (I"m lucky, I get both--a roll of fat and post children looseness/poor posture, but pilates and PT has helped with the latter).

LivingtheLeanDream

Strength training will really tighten in that pooch and the rest of the body - plenty of workouts on youtube either using own body weight/ resistance bands or get yourself some dumb bells.

scward1991

I have spoken with an online coach (my friend swears by them but I am still a bit on the fence due to cost!) and I have a similar problem - I am 133lbs 5 ft 6 and want to lose maybe another 5 lbs or so, not too much more, nothing drastic. But I am fairly toned as it is all over, aside from the lower stomach which is where I would really like to trim down as I have a bit of a pooch When I explained this during my initial consultation, the coach recommended focusing less on cardio and more on upping strength training and nutrition for muscle definition and lowering BF%, specifically looking at the type of food I am eating which can make the difference.. I haven't had a diet plan or anything given to me as you have to pay for that monthly, but I think I will lose a bit more and seriously consider then committing to it, so thats something that might be of interest to you?

Sorry its a bit vague, but hope this helps!

savithny

Some people's bellies have a curve, even when they're not overweight. It may not even be fat. It may be your internal organs. And everyone -- even people wtih the miraculous "bikini bridge" or whatever they call it when your hipbones stick out -- will have a pooch when they sit down and bend over.

Long story short: Even at an ideal, normal, perfect weight, many of us don' t look like the magazines.

Azdak

There are two potential issues here--the approach at first is the same for each, but it can help to understand the difference.

First: the abdominal "pooch" can be a result of overall poor muscle tone, low muscle mass, poor posture, anterior pelvic tilt, etc. In that case, a focused strength training program should, over time, improve things.

Second: there are some body types among females that preferentially store body fat in the midsection. If that is the case, then body shaping through muscle development will only go so far. Further improvements will come only from lowering body fat. I'm not recommending that per se, just saying that at some point you may need to learn to accept the body that you have.

LC4509

No, I haven't had children. I think it's from being sedentary to be honest. I used to work in retail and was constantly on the move, up and down stairs, bending, lifting etc. and I never used to have the pooch as far as I can remember. Also it isn't just when I'm sitting or bending, I have it when I am stood up. I think I'm definitely going to concentrate on strength training though and reduce the amount of cardio. I've read that pilates could be good also so I will look into that as well.

I'm just wandering about the correct nutrition alongside upper strength training though? It's a shame that I can't afford a nutritionist and personal trainer!

middlehaitch

Instead of just upper strength training, you would do better doing a full body routine.

Here are a number of good programme. Find one that suits your needs and follow it. It takes months not weeks to see results.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

As long as you are eating an overall nutritious diet, getting between .8-1g protein and .3-.4g fat per lbs of lbm, eat whatever you like.
Eat at maintenance and read the recomp thread @malibu927 posted above. If you are not starting to see results in 6 months (not final results, just improvement) them think of a trainer or nutritionist.

Cheers, h.

BusyRaeNOTBusty

savithny wrote: »

Some people's bellies have a curve, even when they're not overweight. It may not even be fat. It may be your internal organs.

Yup. I have a belly pouch when looking at it from the side due to organs and stuff. If I tighten my stomach muscles it'll go away, but it's definitely not all fat.

Luna3386

I agree with recomp.

A belly pooch is normal. You can notice it on many women. I was just watching Lea year and Amy Adams has it. Didn't detract from my enjoyment of the movie or change my opinion about her (she's fab!)