HOW TO STRENGTH TRAIN

jstefanir

I am skinny fat. Although i'm only about 110 to 115 pounds, I've never had a tight body. I've always been flabby. I can grab about 4 inches of fat from my stomach alone. My body looks decent with clothes on but HORRIBLE with clothes off. I know I need to do strength training but obviously, my body needs a lot of work. I want to lose the fat without losing the weight, emaciated is NOT my goal. I used to have a gym membership but I stopped going because I really didn't know what I was doing and wasn't seeing the desired results. I need someone that KNOWS what they are doing to help me!

Although I have a smaller frame, based on these pictures, my body composition resembles 40% body fat the most.

http://2.bp.blogspot.com/-Q9IaG44vmko/URs_eE1YJPI/AAAAAAAAA0M/mA3a9LkZiU4/s1600/382192_10151243836047032_1235513712_n.jpg

drop_it_like_a_squat

Eat a small surplus, eat enough protein and (what you're already intending to do) do resistance training. What you want to do is build muscle mass, so eating in a deficit would not make sense.
Look up a beginners strenth training programme like 5x5 or New Rules of Lifting. If you don't have a home gym you will need access to a gym.

VoicelessRide

i am going to try the following basic workouts:

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Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

Triceps Press Downs
1 set of 10-12 reps.

Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.

---

Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Biceps Curls
1 set of 10-12 reps.

Abs
1-2 sets of 10-12 reps.
1 minute rest between sets.


Workout C

Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

Workout D

Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

Adforperu

Sorry to hijack, but I'm in a similar situation - got down to the lower regions of "ok" weight on a BMI chart, but still very flabby. Here's a daft picture of me, but as you can see my arms are pretty skinny so I don't want to lose more weight, more look at those bicycle tyres! https://dl.dropboxusercontent.com/u/22158488/1378425_10153298367130603_1512620745_n.jpg

(I don't have that look when stood up straight, but my small belly does "sag" a tiny amount)

I did a month of strength training 4 times a week before this was taken as well and I'm not sure that it made much difference (but I don't have a before photo sadly)

jstefanir

So I'm supposed to eat more instead of less? At one point, I tried doing a low-carb diet, but it made me gain weight instead so I went back to eating crap and I surprisingly lost weight. I became scared to try it again after that point:/


http://www.bodybuilding.com/fun/body_fat_categories.htm
According to this article, I'm anywhere from 31-40% body fat. I do have visible cellulite and I do have bulges in clothing despite being thin. I'd rather be fat than skinny fat... you don't have the added pressure of maintaining your weight.

JenMc14

If your bodyfat is really that high, I wouldn't go at a surplus yet. I wouldn't go just by visual representations, though. Take measurements and use an online calculator or get caliper tested. That being said, if your are high, I'd eat at a deficit still, a moderate one. Up your protein, get at least 1 gram per pound of lean body mass. Start a resistance program. If you go to the gym, New Rules is good, and a lot of people like Jamie Eason's program. Just find an established , basic program, a full body compound program is a good place to start, too. Do some HIIT a couple of times a week and give it a few months. It will be a slow process, but you'll see changes.