The 'skinny fat' issue and maintaining..
Replies
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You look fabulous, and EVERYONE gets some degree of fluff when they sit down. If someone doesn't have it, it's been photoshopped out.
Plus, your shorts might just be a smidgen bit too tight. Don't mistake improper fit for excessive fat.0 -
You will benefit greatly from eating at maintenance and weight training 3-4x a week. I did that when I was 110 pounds, I ended up gaining a couple of pounds in the progress but I lowered my body fat by 3% or so. My clothes fit better, my body is less jiggly, and bonus, I hardly do any cardio and I've brought my workouts down in time substantially.
You look great already, start lifting weights and you'll be happy with the progress.
how long did it take you to reduce your body at that much?0 -
You DO look fabulous. I think maybe you perception of self and self esteem might need a little work. And even if you did have a bit of fat on your abdomen, you should have. It's the way God made women....even though our society seems to gamorize the so-called "perfection" of an anorexic look. I would really quit worrying about it if I were you. I used to be 5' 10" and 115 and thought my inner thighs were fat. That was 25 years ago and I realize that I just didn't see myself clearly. Be happy & healthy.
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Up your protein and do more ab exercises. BUT depending on how much you WERE before the journey--some girls have stretched their skin out and need to have some removed IF THEY CHOOSE.. But I would certainly work on my ad exercises DAILY.
No.
Select a weight training program. Strong Lifts, Starting Strength, New Rules, whichever one works for you.
Exactly - you can't spot reduce. My tummy and all the other little trouble spots have been steadily disappearing for the past few months by lifting, walking (with a very little bit of HIIT cardio thrown in) and by eating 10% below maintenance with 40C/30P/30F macros. And make sure to get enough sleep, too. Good luck!0 -
Firstly just want to say thank you so, so much everyone for the advice given, honestly did not expect such feedback and I really appreciate it!..And for the comments on my progress thank you, from reading some replies on here its made me realise i should recognise my own progress instead of pointing out the wrongs, i think if i had took pics at the beginning of my weight loss journey it would have helped with this because sometimes you just dont see it yourself so really appreciate the positive feedback.
Tracieangelet - well done on your progress so far, reassuring to see someone in similar position and yea I have heard that patience is really vital at this stage to getting leaner, thanks for advice!
Lin7604 - sounds like you've made/still making great progress will also check out them programs to keep options open.
kdiamond - thank you and 3%bf that is amazing, feel I also need to cut down on my cardio and up the lifting now.
Fleas2U - thank you very much, really good advice.at 23% body fat you are not remotely skinny fat. Skinny fat = obese body fat percentage while your weight is in the normal BMI range. Obese body fat percentage for women is 35%+ you're nowhere near that. Unfortunately it's a term that gets abused and used to body shame women whose body fat percentage is in the mid to high end of the healthy range and don't have visible muscle definition.
If you want 6 pack abs, go for it, women usually see them around 15% body fat. Lifting while eating at a deficit and sticking to your macros should enable you to do that. However, also realise that the amount of fat you are carrying is right in the middle of the healthy range, and having a small amount of fat on your abdomen as you do is normal and healthy and nothing to be concerned about, even magazine models have flabby bits... they get airbrushed out of the pictures but the actual models themselves still have them. Lowering your body fat percentage in order to get a flatter stomach or 6 pack abs is a purely aesthetic decision, and if that's what you want then go for it.
I second the recommendation for Starting Strength, whether you want to go for 6 pack abs or just want to get stronger.
Thanks for the feedback, honestly I just felt I fell into the skinny fat category because i looked thin with clothes on but not so much with them off perhaps more so when I had more weight on me, anyways your advice has helped a lot, i know myself I don't want to lower my bf% under the 20 range, I think i'll be quite happy just toning up a bit more, guess i'll see how the training progresses.
Have downloaded the starting strength programme so going to have a read of it and take it from there.
Once again thanks a lot everyone and good luck to all of you as well with your goals!0 -
You will benefit greatly from eating at maintenance and weight training 3-4x a week. I did that when I was 110 pounds, I ended up gaining a couple of pounds in the progress but I lowered my body fat by 3% or so. My clothes fit better, my body is less jiggly, and bonus, I hardly do any cardio and I've brought my workouts down in time substantially.
You look great already, start lifting weights and you'll be happy with the progress.
how long did it take you to reduce your body at that much?
4-5 months0 -
humm good to know. i am trying to drop my body fat currently and have been doing focus t25 to do it... i have dropped maybe 1% and still have a good 2% to go... i have 4 more weeks to go on t25 and we will see where i am after that0
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Just curious those of you that have dropped bf%/currently doing strength training how are your diets, is there anything you've cut out?
Reason i'm asking is because of the strength training classes I'm currently doing our instructor sent us a guide to go on as such and it is quite strict on cutting out foods such as breads, i'm taking an 80/20 approach with this...where possible trying to hit 80% whole, nutritious foods and 20% for those days i have treats or foods that wouldn't be considered as healthy.0 -
i haven't as i won't do anything drastic that i won't be able to maintain forever... i have to keep it simple so i don't fall off the wagon, so to speak. I have been told if i did, i woudl see results faster but i know it would be way too hard and i would give up or break....so i just try to do as best as i can.0
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Just curious those of you that have dropped bf%/currently doing strength training how are your diets, is there anything you've cut out?
Reason i'm asking is because of the strength training classes I'm currently doing our instructor sent us a guide to go on as such and it is quite strict on cutting out foods such as breads, i'm taking an 80/20 approach with this...where possible trying to hit 80% whole, nutritious foods and 20% for those days i have treats or foods that wouldn't be considered as healthy.
Same here 80/20 I do eat some processed foods/junk but I try to eat as many natural and whole foods that I can. I'm certainly not perfect and I like to drink once a week on average but I like to think I make up for it with my workouts 5x a week. Been doing this for over 9 years now, it seems to be the best approach as I haven't gained or lost more than 3-4 pounds all those years!0 -
Thanks lin6704 and kdiamond for the replies, I see where your coming from. Think 80/20 is the best approach, not going to cut out anything I certainly can't maintain for life, trying to live a healthy lifestyle here but not defy myself completely. Maybe just be a bit more aware as I work on toning up.How many body sites did you test? And who tested it? It doesn't seem accurate from the pictures. 112lbs at 23% would put you at 25lbs of fat and I don't think you have that. Train hard and strict diet should get you ripped in 4 months.
Useful links:
http://www.fat2fitradio.com/tools/bf/
http://www.fat2fitradio.com/tools/mbf/
http://www.fat2fitradio.com/tools/cbbf/
I tested it from these calculators, and also tested an average of the 3 and have been getting between 22-24 most of the time. Perhaps i'm off but I had myself at about 82lbs of lean muscle and with 25lbs of fat this isn't too far from my actual weight, i'm not fully accurate with figures but I have been hitting 80g of protein daily to retain my muscle I think I need to up this now as much as I can.0 -
Just curious those of you that have dropped bf%/currently doing strength training how are your diets, is there anything you've cut out?
Reason i'm asking is because of the strength training classes I'm currently doing our instructor sent us a guide to go on as such and it is quite strict on cutting out foods such as breads, i'm taking an 80/20 approach with this...where possible trying to hit 80% whole, nutritious foods and 20% for those days i have treats or foods that wouldn't be considered as healthy.
I didn't cut out any foods. However I don't eat them in the same *quantities* as before. Some people get really zealous about don't eat this, don't eat that.... a lot of it has no basis in science, and even the bits that do, you don't actually have to have a perfect diet.... you have to eat less than you burn off to lose body fat, and you also have to eat enough of all the nutrients that your body needs. Bread is good for you, it's currently fashionable to hate on it. It's quite calorie dense though, so it's easy to overeat if you eat a lot of bread. But if you are careful about staying within your calorie and macronutrient goals you can eat bread. The 80/20 approach is good.... I tend not to think in percentages, instead I start off with eating foods that are going to give me the nutrients I need (protein, fat, carbs, vitamins, minerals, fibre, water) and then have whatever I like with whatever calories are left over (when I'm tracking.... I'm currently not tracking so not staying within a calorie goal but I stop eating when I feel full, and focus on giving my body nutrition first, then anything I want after that)0 -
Great post. You Look great and I had these same questions too.0
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^Thank you.Just curious those of you that have dropped bf%/currently doing strength training how are your diets, is there anything you've cut out?
Reason i'm asking is because of the strength training classes I'm currently doing our instructor sent us a guide to go on as such and it is quite strict on cutting out foods such as breads, i'm taking an 80/20 approach with this...where possible trying to hit 80% whole, nutritious foods and 20% for those days i have treats or foods that wouldn't be considered as healthy.
I didn't cut out any foods. However I don't eat them in the same *quantities* as before. Some people get really zealous about don't eat this, don't eat that.... a lot of it has no basis in science, and even the bits that do, you don't actually have to have a perfect diet.... you have to eat less than you burn off to lose body fat, and you also have to eat enough of all the nutrients that your body needs. Bread is good for you, it's currently fashionable to hate on it. It's quite calorie dense though, so it's easy to overeat if you eat a lot of bread. But if you are careful about staying within your calorie and macronutrient goals you can eat bread. The 80/20 approach is good.... I tend not to think in percentages, instead I start off with eating foods that are going to give me the nutrients I need (protein, fat, carbs, vitamins, minerals, fibre, water) and then have whatever I like with whatever calories are left over (when I'm tracking.... I'm currently not tracking so not staying within a calorie goal but I stop eating when I feel full, and focus on giving my body nutrition first, then anything I want after that)
Thanks for the advice, I am being a lot more watchful of my macro intake - making sure to hit the protein especially. Trying to do this in a way that is sustainable for life.
For those of you that started doing a programme from home is a barbell with plate weights and various dumbells enough for now or should I really be investing in a power rack and bench....have all you got this gym equipment at home?0 -
Up your protein and do more ab exercises. BUT depending on how much you WERE before the journey--some girls have stretched their skin out and need to have some removed IF THEY CHOOSE.. But I would certainly work on my ad exercises DAILY.
First off, you do not need skin surgery...that is just crazy! Add strength training! Maybe a gym membership and a session with a personal trainer, it could change your body and your life 0 -
^thank you.
For those of you that started doing a programme from home is a barbell with plate weights and various dumbells enough for now or should I really be investing in a power rack and bench....have all you got this gym equipment at home?0 -
You look great, I looks like it is just your shorts that are doing that to you.0
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You can start with a barbell/plates/dumbbells but you won't be able to go real heavy on the squats/deads until you have access to a rack, I joined a really cheap gym, $15 a month, has everything I need. Seeing as I use it 5x a week it is a good investment. I have a barbell with plates and several dbs of various weights at home that I will use if I can't get to a gym, you can do different lunges and goblet squats with dbs, but until you have a rack you can't do back squats, which are pretty much the best exercise all around (and believe me I hate them) LOL0
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EAT FOOD, LIFT WEIGHTS and theennnnnnnnnnnnn
CALORIE DEFICIT, LIFT WEIGHTS, Mix In HIIT/Cario
and thennnnnnnnnnnn
Start Over0 -
really? did you look at her pics?
skin removal?!
John! Stop it! Don't you remember how much that hurt?!0 -
You look great already, start lifting weights and you'll be happy with the progress.
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Agreed! Lift and it will change your body! You look Great and weights will enhance your shape;-)0 -
I think you look great at 23% but if you wanted to get down into the lower end of fitness range bodyfat 21% or higher end of athlete range bodyfat 17-20% then the best thing to do is do high intensity intervals with your own bodyweight or moderately heavy dumbbells that still allow you to move very quickly through the exercises. Perfect example of that would be 8-12 reps or 30 seconds on 6-7 exercises that target the largest muscles groups then repeat as many rounds as you can for 20-25 min. no longer than that then go do your cardio after that. 2-3 weeks you WILL see a major difference in bodyfat if you're exercising with intensity and eating super clean meals most of the time. Some great exercises for this are:
squat thrust to high kick
inverted press
alternating jump lunges
alternating lunge row
alternating side plank knee in
run in place high knees0 -
Up your protein and do more ab exercises. BUT depending on how much you WERE before the journey--some girls have stretched their skin out and need to have some removed IF THEY CHOOSE.. But I would certainly work on my ad exercises DAILY.
:noway: :huh:
The OP is NOT a candidate for skin removal surgery. Did this person even look at the pictures!!?!?
OP, you look fantastic. Keep lifting and eating at or just under maintenance and you will LOVE the strength you gain and the way you look.
Yep, what a ridiculous thing to suggest0 -
QFT!at 23% body fat you are not remotely skinny fat.
...
the amount of fat you are carrying is right in the middle of the healthy range, and having a small amount of fat on your abdomen as you do is normal and healthy and nothing to be concerned about
The rest of the post too, but especially above. If you look in the mirror and think you're "skinny fat," I think you need to clean your mirror.0 -
I love this!!!! LOLUp your protein and do more ab exercises. BUT depending on how much you WERE before the journey--some girls have stretched their skin out and need to have some removed IF THEY CHOOSE.. But I would certainly work on my ad exercises DAILY.
really? did you look at her pics?
skin removal?!0 -
I love this!!!! LOLUp your protein and do more ab exercises. BUT depending on how much you WERE before the journey--some girls have stretched their skin out and need to have some removed IF THEY CHOOSE.. But I would certainly work on my ad exercises DAILY.
really? did you look at her pics?
skin removal?!
There are a lot of Nerdfighters in here!! I like it!! DFTBA!!0 -
You can start with a barbell/plates/dumbbells but you won't be able to go real heavy on the squats/deads until you have access to a rack, I joined a really cheap gym, $15 a month, has everything I need. Seeing as I use it 5x a week it is a good investment. I have a barbell with plates and several dbs of various weights at home that I will use if I can't get to a gym, you can do different lunges and goblet squats with dbs, but until you have a rack you can't do back squats, which are pretty much the best exercise all around (and believe me I hate them) LOL
Thanks for advice, actually checked out my local gym the last day and actually think its worth joining for full access to all the equipment and keep the barbell/dumbells for home exercises.0 -
I think you look great at 23% but if you wanted to get down into the lower end of fitness range bodyfat 21% or higher end of athlete range bodyfat 17-20% then the best thing to do is do high intensity intervals with your own bodyweight or moderately heavy dumbbells that still allow you to move very quickly through the exercises. Perfect example of that would be 8-12 reps or 30 seconds on 6-7 exercises that target the largest muscles groups then repeat as many rounds as you can for 20-25 min. no longer than that then go do your cardio after that. 2-3 weeks you WILL see a major difference in bodyfat if you're exercising with intensity and eating super clean meals most of the time. Some great exercises for this are:
squat thrust to high kick
inverted press
alternating jump lunges
alternating lunge row
alternating side plank knee in
run in place high knees
Thanks very much for the advice, actually going to strength classes at the moment and we were doing the 30 seconds of several exercises withint 20/25 mins the last night.
Also thanks everyone else for your comments/helpful advice, really grateful!...now off to train haha! 0
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