Getting rid of muffin top/belly fat and thigh fat!?

2

Replies

  • ablot63
    ablot63 Posts: 71 Member
    I would recommend a checking out bodybuilding.com. They have excellent programs/info/articles to help you meet your goal. On that website there is a 12-week program by Jamie Eason, I think it would be a good one to start with. And then maybe you can read some of their supplementation articles too if that will help. Great job on losing the 40+ lbs. I hope this helps.

    thank you so much :) i am looking at their website right now, thanks for the tips :)
  • ablot63
    ablot63 Posts: 71 Member
    Firstly you are at a good weight for your height I would suggest the following, some of which earlier posters have mentioned.

    Eat at TDEE - 10%
    Do some strength Training as well as cardio, maybe also try some Yoga or Pilates as these are good for toning.
    Maybe if you have a big tummy you are bloated due to a food intolerance. Have you tried cutting wheat out of your diet and see if that helps? Substitute with brown rice and potatoes for a couple of weeks and see how you go!
    Ask for advice at the gym about working specific areas.

    Also bear in mind that it takes a while for our skin to re-adjust to our new size and also our minds. Be patient and apply the above and things should improve.

    i hope to start taking yoga and pilates classes again when my schedule becomes a little more set in stone. i did replace wheat with brown rice today, hopefully that'll help. thanks for the tips and encouragement :)
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    122 with excess weight in belly and thighs sounds like me. You just carry weight in your lower body (healthier but frustrating :smile: ). I have the same issue - the muffin top/ belly thing happened more after having kids. If you've had kids, it can really change where you hold fat - it did for me.

    I've started lifting heavier weights. One poster mentioned stronglifts 5x5. I do something similar and it has worked wonders for my lower half and I've only been doing it for two weeks. When your weight is already on the lower end, the results will show faster. Don't worry about bulking up. As the guys will tell you, it's really difficult for men to put on muscle weight so women don't need to worry. It will feel like you are gaining weight because your legs can feel heavier after a workout. Just give it time.

    Look at nutrition too. Get rid of the processed and sugary foods. My weight has not budged a pound since I started lifting but I can definitely see results.

    wow only 2 weeks?! that's incredible!! this was really encouraging to me. good luck with all your efforts :)

    I'd caution you that it takes most people a month to six weeks to see results.
  • ablot63
    ablot63 Posts: 71 Member
    Weight train.

    Weight Training for Dummies is a Good start for form and exercises. It's inexpensive on Amazon and your local library may have it.

    Chris Gethin's 12 Week plans are also free and good for beginners - and he gives you nutrition plans and workouts grouped by body part.

    i will look into it! thank you :)
  • ablot63
    ablot63 Posts: 71 Member
    Join a gym. The subscription fee normally includes 1 session with a personal trainer who will show you what to do according to your fitness level and your targets. Remember, one size doesn't fit all, so be sceptical about generic advice.

    unfortunately my gym membership didn't come with any sessions :(
  • ablot63
    ablot63 Posts: 71 Member
    I can relate. When I reached my "goal" weight, which was well within a healthy weight for a person my age and height (138lbs, 5'9"), I still carried a lot of body fat (especially around my midsection) and was not happy with how things looked. I started weight training and within 5 or 6 months I saw huge changes in my body shape and continued to drop body fat. I ended up dropping down to 125, which, according to BMI charts, is "underweight" or at the very end of "healthy", but I certainly did not look underweight or scrawny by any means - I just have a smaller frame than I used to think. I agree with everyone else who has suggested weight training. Start now, and lift heavy. Keep eating at a MODERATE deficit , like -10% of your TDEE. Get adequate protein and fat in your diet. Don't worry about cutting sugars or whatever (unless you've got a medical reason to do so) - eat food you enjoy that allows you to hit your calorie and macro targets and make you feel energized for your workouts. (Here's how weight training, non-restrictive eating and a moderate deficit helped me get to where I really wanted to be: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics)

    wow your progress has been incredible, congratulations!!! your stomach in the before picture is pretty much like my stomach currently, so this definitely gives me a lot of hope :)
  • ablot63
    ablot63 Posts: 71 Member
    muffin tops are more a factor of not wearing correct style or size of bottoms.

    i have over 50 pounds to lose and have a big belly yet when i'm wearing the correct style and fit of pants i dont have muffin top

    no i mean i have fat around the midsection in general, but more so on the sides.
  • ablot63
    ablot63 Posts: 71 Member
    I really enjoy the Body Space app from bodybuilding.com You can pick a beginner level program and go from there, great mobile tracking. I started with the Dumbell Only Workout by 'silentforge.' It made a big difference with just three days a week.

    If you give it a shot you are welcome to add me on there, RBrayEasyDay :)

    thank you, i will definitely check it out :)
  • carrieous
    carrieous Posts: 1,024 Member
    burpees planks squats lunges and lots of cardio
  • ablot63
    ablot63 Posts: 71 Member
    122 with protruding belly and thighs? How tall are you?

    First thoughts on reading OP was that she's a midget. Only way for this to make sense to me.

    i'm not!! i'm 5'3 (5'2.5 MINIMUM) lol. i just have very, very small bones, and a very small frame. i carry all my weight on my lower body (lower stomach, thighs). i have tiny calves actually. my upper body is bony! you can see the outline of my ribs and collar bones.
  • ablot63
    ablot63 Posts: 71 Member
    Since you have gym access, I recommend a compound barbell lifting routine like Starting Strength or Stronglifts, for body recomposition.

    I would not recommend eating at much of a deficit at all, maybe 5-10%, because you don't have very much weight to lose at all.

    thank you for your advice! :) i sent you a request :)
  • ablot63
    ablot63 Posts: 71 Member
    work out five times a week an hour each time. Make the muffin leave... I did-u can request me if you'd like......

    i did request you. congrats on your successes!!!
  • ablot63
    ablot63 Posts: 71 Member
    burpees planks squats lunges and lots of cardio

    thanks for the tips :)
  • ablot63
    ablot63 Posts: 71 Member
    UPDATE!!! here's some pictures (hopefully you can see them).

    the pic on the left is me at 162 lbs. the pic on the right is me at roughly 125 lbs. as you can see, i have exactly the same figure AND problem areas, everything's just smaller.

    ScreenShot2014-01-08at84254PM_zpse9ef2f60.png
  • LongIsland27itl
    LongIsland27itl Posts: 365 Member
    Well you cannot spot reduce fat, you have to lose it from all around, so regardless of what workouts you do, all that matters is your caloric deficit

    This...and this is why weight is not always the best goal to have.

    I would start lifting if I were you. Eat at a smaller deficet...1200-1400 isn't that much food. Try to find your TDEE and do-10%

    yeah my goal isn't to lose weight anymore, since 122 is in the healthy range. what matters to me is the way i look and feel. thanks for the tips!
    I'm confused, you want to lose your muffin top/fat, but you do not want to lose weight?
  • cfredz
    cfredz Posts: 292 Member
    I have about the same problem. I am about 120-122lbs 5'5" and my belly sticks out a tiny bit and i feel like my thighs still have a good amount of fat on them. When i wake up in the morning my stomach is pretty flat, so i think its mostly just bloat? I can see definition in my upper abs but lower abs still a bit fluffy. I just started round 2 of insanity, then i want to start weight training for reals. i was eating 1800 not im at 1700 and not eating back exercise calories (i was before) hope this thread can help me too.
  • cfredz
    cfredz Posts: 292 Member
    you can also request me if you like :]
  • lukeosb
    lukeosb Posts: 10
    Despite what most gimmicky workout equipment adverts would have you believe, you can t spot remove fat from a certain part of your body, all you can do is lose fat and your body decides where it comes from
  • aubyshortcake
    aubyshortcake Posts: 796 Member
    I am the same height as you, and I also have a very small bone structure. To be honest, my starting weight when I joined MFP (not my highest ever, I had already lost 30 lbs a couple years prior) was 119, and I have lost since then. I was certainly within the healthy range, but I definitely had excess fat, especially on the stomach, thighs, upper arms and back. Even though that weight doesn't sound high at all, having such a small frame really makes excess fat more obvious.

    I am not saying you should lose more weight if you don't want to, and staying at a healthy weight is very important, but your height and bone structure mean that the weight will show more on you, and ultimately to get the look you are wanting to achieve will require losing some fat. Definitely strength train, and make sure you're getting enough protein (and calories in general) as well. :)
  • lebbyloses
    lebbyloses Posts: 133 Member
    I think strength training can only help. I'm new to it too. I downloaded the You Are You Own Gym app. It's 3 or 4 dollars. You can do it at home with no/minimal equipment, and there are videos and written descriptions of the moves. I know you have a gym membership, so maybe that will work better for you, but this has been an easy, cheap way for me to get started.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Use scissors and be very, very careful to keep straight lines.

    Or read up on the subject. I recommend New Rules of Lifting for Women. Great book, easy to read, fundamental. Even if you don't decide to lift.
  • ablot63
    ablot63 Posts: 71 Member
    Well you cannot spot reduce fat, you have to lose it from all around, so regardless of what workouts you do, all that matters is your caloric deficit

    This...and this is why weight is not always the best goal to have.

    I would start lifting if I were you. Eat at a smaller deficet...1200-1400 isn't that much food. Try to find your TDEE and do-10%

    yeah my goal isn't to lose weight anymore, since 122 is in the healthy range. what matters to me is the way i look and feel. thanks for the tips!
    I'm confused, you want to lose your muffin top/fat, but you do not want to lose weight?

    I'd be okay with losing weight, but I've heard that when you start lifting, you actually gain weight in the form of muscle. so i guess what i'm saying is that the number on the scale doesn't really matter
  • ablot63
    ablot63 Posts: 71 Member
    I am the same height as you, and I also have a very small bone structure. To be honest, my starting weight when I joined MFP (not my highest ever, I had already lost 30 lbs a couple years prior) was 119, and I have lost since then. I was certainly within the healthy range, but I definitely had excess fat, especially on the stomach, thighs, upper arms and back. Even though that weight doesn't sound high at all, having such a small frame really makes excess fat more obvious.

    I am not saying you should lose more weight if you don't want to, and staying at a healthy weight is very important, but your height and bone structure mean that the weight will show more on you, and ultimately to get the look you are wanting to achieve will require losing some fat. Definitely strength train, and make sure you're getting enough protein (and calories in general) as well. :)

    how did you lose the weight after getting to 119?
  • ablot63
    ablot63 Posts: 71 Member
    I have about the same problem. I am about 120-122lbs 5'5" and my belly sticks out a tiny bit and i feel like my thighs still have a good amount of fat on them. When i wake up in the morning my stomach is pretty flat, so i think its mostly just bloat? I can see definition in my upper abs but lower abs still a bit fluffy. I just started round 2 of insanity, then i want to start weight training for reals. i was eating 1800 not im at 1700 and not eating back exercise calories (i was before) hope this thread can help me too.

    yeah part of it for me is bloat, but it is partially fat too :/
  • ablot63
    ablot63 Posts: 71 Member
    I think strength training can only help. I'm new to it too. I downloaded the You Are You Own Gym app. It's 3 or 4 dollars. You can do it at home with no/minimal equipment, and there are videos and written descriptions of the moves. I know you have a gym membership, so maybe that will work better for you, but this has been an easy, cheap way for me to get started.

    has it been effective?
  • aubyshortcake
    aubyshortcake Posts: 796 Member
    I am the same height as you, and I also have a very small bone structure. To be honest, my starting weight when I joined MFP (not my highest ever, I had already lost 30 lbs a couple years prior) was 119, and I have lost since then. I was certainly within the healthy range, but I definitely had excess fat, especially on the stomach, thighs, upper arms and back. Even though that weight doesn't sound high at all, having such a small frame really makes excess fat more obvious.

    I am not saying you should lose more weight if you don't want to, and staying at a healthy weight is very important, but your height and bone structure mean that the weight will show more on you, and ultimately to get the look you are wanting to achieve will require losing some fat. Definitely strength train, and make sure you're getting enough protein (and calories in general) as well. :)

    how did you lose the weight after getting to 119?

    I ate at a moderate deficit. Keep in mind though, since you don't have much to lose the process will be slow. its very important not to rush it
  • morkiemama
    morkiemama Posts: 894 Member
    Read up on these threads to get a grip on your calories:

    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants


    Also check out "Eat More to Weigh Less":

    https://www.facebook.com/EM2WL

    http://eatmore2weighless.com/

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less


    Also, this group is great:

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-


    For beginner weight training programs:

    You can look into one of these equipment-required programs:

    --Stronglifts 5x5
    --Starting Strength
    --New Rules of Lifting for Women

    I love NROL4W. :) SL 5x5 is another popular program, but I do like the information put forth in the NROL4W book even if you do not follow the routine. There is also a book called Starting Strength that is great for beginners (it has a lot of good information).

    I would recommend really reading up/watching videos on form though. I also HIGHLY recommend getting a trainer for a few sessions just to make sure your form is proper (you don't need to keep them long term).


    You can also look into these non-equipment-required things:

    --You Are Your Own Gym
    --www.nerdfitness.com
    --Convict Conditioning


    Good luck! <3
  • ablot63
    ablot63 Posts: 71 Member
    I am the same height as you, and I also have a very small bone structure. To be honest, my starting weight when I joined MFP (not my highest ever, I had already lost 30 lbs a couple years prior) was 119, and I have lost since then. I was certainly within the healthy range, but I definitely had excess fat, especially on the stomach, thighs, upper arms and back. Even though that weight doesn't sound high at all, having such a small frame really makes excess fat more obvious.

    I am not saying you should lose more weight if you don't want to, and staying at a healthy weight is very important, but your height and bone structure mean that the weight will show more on you, and ultimately to get the look you are wanting to achieve will require losing some fat. Definitely strength train, and make sure you're getting enough protein (and calories in general) as well. :)

    how did you lose the weight after getting to 119?

    I ate at a moderate deficit. Keep in mind though, since you don't have much to lose the process will be slow. its very important not to rush it

    thanks for the tips :)
  • ablot63
    ablot63 Posts: 71 Member
    Read up on these threads to get a grip on your calories:

    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants


    Also check out "Eat More to Weigh Less":

    https://www.facebook.com/EM2WL

    http://eatmore2weighless.com/

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less


    Also, this group is great:

    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-


    For beginner weight training programs:

    You can look into one of these equipment-required programs:

    --Stronglifts 5x5
    --Starting Strength
    --New Rules of Lifting for Women

    I love NROL4W. :) SL 5x5 is another popular program, but I do like the information put forth in the NROL4W book even if you do not follow the routine. There is also a book called Starting Strength that is great for beginners (it has a lot of good information).

    I would recommend really reading up/watching videos on form though. I also HIGHLY recommend getting a trainer for a few sessions just to make sure your form is proper (you don't need to keep them long term).


    You can also look into these non-equipment-required things:

    --You Are Your Own Gym
    --www.nerdfitness.com
    --Convict Conditioning


    Good luck! <3

    thanks for all the references, i really appreciate them! i've read part of NROLFW, but i don't own it. i do plan on finishing it soon though. i've also looked in to stronglifts 5x5. i also might get a personal trainer soon for a couple of weeks... they're expensive but i think it'll be worth it
  • MrsSouthernGuns
    MrsSouthernGuns Posts: 12
    Although like they said, you can't spot reduce. But if your lifting. You can try IF.. intermittent fasting. Or carb cycling. It helps with body fat. IF is what models and figure competitors use to lower bf%. Wolverine used it to get cut and straited and feathered up for his movie. The rock as well. Although it is a bit different for women. As for some it doesn't help due to our hormones are different than mens. But everybody's body is diffrent. I am a female (23) and I lost about 12 lbs with IF. And am currently on a long term cycle with it now and am doing great. Maybe you can do it too. Just got to try.

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