I'm "skinny fat" how can i gain muscle but lose fat?
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If you lose 20 or 30 lbs you can assume you will remain the same bf%. Your objective is to lose fat while minimizing the amount of lbm lost. That's where resistance training an adequate protein consumption a key, to preserve as much lbm as possible. So if you lose as much of the 20 or 30 lbs as you can in fat with as little lbm as possible your bf% will go down.Okay, so still eating in a deficit to lose weight, no matter how much lifting I do- I will still look all soft and fluffy even getting near goal weight or at goal? Goal weight is healthy, by the way. I've never had good looking muscles.
I'm just totally confused. I can't lower my body fat percentage proportionally then? So, say I'm 175 now and whatever, like 25% body fat. Okay, let's say I get down to 155, this means that my BF% would still be 25% since I've made no muscle gains in a deficit?
Did that question even make sense? Sorry. I'm very tired today. Just wondering (barring strength gains is the CNS with reps or however that works) if lifting weights is pointless in terms of how my body could look once the weight is off? Though I still would like to be stronger as well, but a lot of it is vanity, no lie.
Angel. You lift heavy weights to preserve muscle while in deficit. That's why.
Okay, let's see if I can math this correctly. :laugh:
Let's say you weigh 175 lbs with 25% body fat (very unlikely, but let's go with it). That means you've got 44 (rounded up) lbs of fat. Then let's say you lose 20 lbs of fat only (because you lift weights and eat protein. You'd end up at 155 lbs but you'd have 24 lbs of fat. Your body fat percentage would be 15% (which is really really low for a woman).
Let's say instead that you lose an equal amount of fat and muscle because you don't lift. Now you still weigh 155. But you still have 34 lbs of fat (because you lost 20 but 10 was muscle). That means your body fat % is 22%.
Okay. That makes more sense. Trying to maintain the amount of muscle I have at this point. Those weren't real numbers at all, lol. I just threw out something random because I don't know my BF% and didn't want to state what I weigh. So sorry for the weird random numbers. Body fat would be lower because I didn't lose muscle. Okay. lol.
I figured
And yay! Math ftw (what are "things I've never said before in my life," Alex)0 -
Hello!
I have since beginning of December last year when I started working out, reduced my weight by about 1.5 kg per week in average, while at the same time improved my strength (I keep very detailed records of my workouts) by about 4-6% in average per week.
That weight loss can only come from burning fat, while I build muscle, so you can definitely build muscle and burn fat at the same time!
I'm doing resistance training 3 times per week for about 2-2.5 hours per session, doing a full body workout with 14 exercises, 3-4 sets per exercise and between 12-20 reps per set. This is to build strength and endurance, and especially to burn as many calories as possible during workout. I also keep the intensity as high as I can within the rep range.
Only this week have I started supplementing with cardio in the form of brisk walking. I'm still too heavy to run without risk to my lower back.
In regards to diet, well, I stay completely away from carbonated drinks (including sports/energy drinks), drinking practically only water, the occasional fruit juice and a cup of coffee in the morning. I eat sensibly, focusing on getting enough protein, but not really counting calories much.
One mistake many people do is to drink sports/energy drink while (or shortly after) exercise. Unless you're an elite athlete this serves no purpose and will do more harm than good! You will in effect consume the same or more calories than you've just been working hard to lose. Just drink water!
Focusing on resistance training, with some supplemental cardio, avoiding sugars and getting enough protein is what works for me.
Congrats on the progress!
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it can be done but it is an anomaly, i would just focus on finding a good strengthen training program for yourself see what happens after a good solid year of training good luck0
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Its only making very little sense to me in that I won't gain big huge buff muscles and look like arnold Schwarzenegger on a deficit but I will get stronger :sad: I still cant figure out why then do they advise you to do strength training and build muscle to boost your metabolism on a deficit if your not building any muscle. Could someone tell me the benefits of strength training for someone at a deficit then:flowerforyou:
Because when you burn off the excess fat, your muscles you ahve developed will "pop"
Not trying to pat myself on the back or anything, but I don't look how I do, buy running marathons all the time.
Look at people who train for marathons and do very little weight lifting.
Yes they are skinny, and lean.
But they don't usually look like they have muscle.....I am not saying all....but most just look like smaller versions of themselves.0 -
One mistake many people do is to drink sports/energy drink while (or shortly after) exercise. Unless you're an elite athlete this serves no purpose and will do more harm than good! You will in effect consume the same or more calories than you've just been working hard to lose. Just drink water!
I agree with this.
For most people water will suffice.
If you are doing hours of exercise, like running and stuff....then sports drinks will be good to take in....
But if you are in the gym and only doing 1 - 2 hrs a day, and trying to lose weight.....
I would say opt for the water.0 -
This has been a great read so far except for the few outliers who don't really know what their talking about. Subscibed!0
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Yes you can build muscle and lose fat. But this just generally applies to people who are not in shape and have just started lifting weights. If you're already a veteran weightlifter, then yes it is incredibly difficult (depending on your level) if not impossible to make gains while on a deficit. The best you can do at that point is maintain.
Also, there i no such thing as spot reduction in terms of fat loss. You can't just specifically target a body part to make it lose weight, your body does not work that way. You can however, strengthen your muscle for that area. In your case you need to work on your core through various abdominal excercises as well as doing compound excercises.
For all you ladies that don't want to lift weights because you don't want to turn like the Hulk - well im here to tell you that you wont. Building muscle takes a really LONG time and is something that happens GRADUALLY not overnight. Imagine how many of us dudes would be happy if the latter were true. It is already hard enough for us guys to make gains naturally, let alone look like Arnold Schwarzenegger - it is that much harder for a girl because of estrogen. Point is, spend less time being a cardio bunny and do more work lifting weights. I promise, you will not look like the she-hulk overnight no matter how hard you try.0 -
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Yes a few small select group of people under the right conditions can build muscle and lose fat. But this just generally applies to people who are not in shape and have just started lifting weights. If you're already a veteran weightlifter, then yes it is incredibly difficult (depending on your level) if not impossible to make gains while on a deficit. The best you can do at that point is maintain.
Also, there i no such thing as spot reduction in terms of fat loss. You can't just specifically target a body part to make it lose weight, your body does not work that way. You can however, strengthen your muscle for that area. In your case you need to work on your core through various abdominal excercises as well as doing compound excercises.
For all you ladies that don't want to lift weights because you don't want to turn like the Hulk - well im here to tell you that you wont. Building muscle takes a really LONG time and is something that happens GRADUALLY not overnight. Imagine how many of us dudes would be happy if the latter were true. It is already hard enough for us guys to make gains naturally, let alone look like Arnold Schwarzenegger - it is that much harder for a girl because of estrogen. Point is, spend less time being a cardio bunny and do more work lifting weights. I promise, you will not look like the she-hulk overnight no matter how hard you try.
fixed that for you.
everything else is spot on.
And yes- women bulking- heh- takes years- iz hard hard work. god that gets old- I wish that mythical place of "over night bulking" existed- I'd be there/fly there/ walk there in a heart beat.0 -
One mistake many people do is to drink sports/energy drink while (or shortly after) exercise. Unless you're an elite athlete this serves no purpose and will do more harm than good! You will in effect consume the same or more calories than you've just been working hard to lose. Just drink water!
I agree with this.
For most people water will suffice.
If you are doing hours of exercise, like running and stuff....then sports drinks will be good to take in....
But if you are in the gym and only doing 1 - 2 hrs a day, and trying to lose weight.....
I would say opt for the water.
I don't fuel for anything under a 10k. Unless it's a 5k race, in which case I carbo load the day before. Because tradition.
Otherwise, water before/during and chocolate milk after.0 -
You can absolutely gain muscle while losing fat.
The body is quite dynamic and can respond to the stimulus of exercise with muscle hypertrophy, even while total body weight and fat percentage decreases. It may just be more difficult to do so.0 -
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You can absolutely gain muscle while losing fat.
The body is quite dynamic and can respond to the stimulus of exercise with muscle hypertrophy, even while total body weight and fat percentage decreases. It may just be more difficult to do so.
really?
four pages of people saying you can't do this- but yet you have found a way.
You'll make millions with this information my friend.0 -
weight train and some cadio0
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I'm in the same sort of situation, but luckily my body seems to lose weight all over at the same time so my stomach is fairly flat.
I just started up doing yoga for 15 minutes a day and I can't recommend that enough - it's simple and calming and for me it's working wonders at toning all over. My whole body is firming and it's only been a week!
Definitely recommend if you aren't a fan of higher impact workouts.0 -
Alright, so I am a 20-year old female. I'm 5'4" and I currently weigh 115(first thing in the morning) I am pretty healthy, and have recently started exercising 4x a week. My goals are to flatten out my belly and build lean muscle. I don't really have any set workouts.
I run for about 15 minutes on the treadmill and alternate working on my upper and lower body on different days. i am trying to build up my strength (im not one of those girls who are terrified to lift weights). I've noticed I have gotten more muscle tone in my arms and legs, but my belly is a WHOLE different srory. I'm what you call "skinny fat". My stomach is very soft and my lower and upper abdomen sticks out a LOT. I have never understood why. Is there anything I can do about this? Workout/diet?
Please help!:/
you are not skinny fat, dear... you are normal... embrace it:-)0 -
You can absolutely gain muscle while losing fat.
The body is quite dynamic and can respond to the stimulus of exercise with muscle hypertrophy, even while total body weight and fat percentage decreases. It may just be more difficult to do so.
really?
four pages of people saying you can't do this- but yet you have found a way.
You'll make millions with this information my friend.
You can do this by reducing caloric consumption/increasing energy expenditure while doing weight-resistance training and eating adequate protein.
Just do a PubMed search - there are plenty of trials that measure lean body mass during dieting and weight loss.
For example, read the following meta-analysis of RCTs:
Int J Obes (Lond). 2012 Dec;36(12):1485-93. doi: 10.1038/ijo.2011.269. Epub 2012 Jan 17.
Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials.
Abargouei AS1, Janghorbani M, Salehi-Marzijarani M, Esmaillzadeh A.
Author information
Abstract
BACKGROUND:
Although several observational and experimental studies have investigated the effect of dairy consumption on weight and body composition, results are inconsistent.
OBJECTIVE:
This systematic review and meta-analysis was conducted to summarize the published evidence from randomized controlled clinical trials (RCTs) regarding the effect of dairy consumption on weight, body fat mass, lean mass and waist circumference (WC) in adults.
DESIGN:
PubMed, ISI Web of Science, SCOPUS, Science Direct and EMBASE were searched from January 1960 to October 2011 for relevant English and non-English publications. Sixteen studies were selected for the systematic review and fourteen studies were included in meta-analysis.
RESULTS:
Our search led to 14, 12, 6 and 8 eligible RCTs that had data on weight, body fat mass, lean mass and WC, respectively. Overall, mean difference for the effect of dairy on body weight was -0.61 kg (95% confidence interval (CI): -1.29, 0.07, P=0.08). Increased dairy intake resulted in 0.72 kg (95% CI: -1.29, -0.14, P=0.01) greater reduction in fat mass, 0.58 kg (95% CI: 0.18, 0.99, P<0.01) gain in lean mass and 2.19 cm (95% CI: -3.42, -0.96, P-value <0.001) further reduction in WC than that in controls. Subgroup analysis revealed that increasing dairy intake without energy restriction in both intervention and control groups does not significantly affect weight, body fat mass, lean mass and WC; consumption of high-dairy weight loss diets led to 1.29 kg (95% CI: -1.98, -0.6, P<0.001) greater weight loss, 1.11 kg (95% CI: -1.75, -0.47, P=0.001) greater reduction in body fat mass, 0.72 kg (95% CI: 0.12, 1.32, P=0.02) gain in body lean mass and 2.43 cm (95% CI: -3.42, -1.44, P<0.001) additional reduction in WC compared with controls.
CONCLUSION:
Increased dairy consumption without energy restriction might not lead to a significant change in weight or body composition; whereas inclusion of dairy products in energy-restricted weight loss diets significantly affects weight, body fat mass, lean mass and WC compared with that in the usual weight loss diets.
These subjects gained muscle while losing fat. I'm surprised you really believe something like this is impossible!
I'm quite sure I won't make a penny from this "news," let alone millions.0 -
Here's another nice study showing muscle gain during weight loss:
Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
Garthe I1, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J.
Author information
Abstract
When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance. Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p < .001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p = .003). BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively. LBM increased in SR by 2.1% ± 0.4% (p < .001), whereas it was unchanged in FR (-0.2% ± 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.0 -
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I think that second study showed a gain of LBM as expressed as a percentage of overall body composition, not total pounds of LBM; am I reading that correctly? At least, based on the Abstract he posted?0
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Posting two studies where the objective is not even what we are discussing and saying that's solid evidence. Nice try.
How many studies do you need? How about you post your studies that refute these?
I'm not saying weight loss is optimal for muscle gain, just that it doesn't preclude it.0 -
I had decent success with a recomp but I wasn't 100% satisfied and I didn't feel like I hit my potential.
Now I'm doing a mini bulk and hoping for the best! I've been a lifter for 5+ years now and it's time to kick it in high gear because I am feeling my body is stagnant or even that my metabolism has slowed considerably (getting old I guess). Anyway a bulk is not easy mentally but I can always lose weight, kwim?
I've seen girls that have had GREAT results with bulking.0 -
Posting two studies where the objective is not even what we are discussing and saying that's solid evidence. Nice try.
The objective isn't what we are discussing. However...
Study 1: "Increased dairy intake resulted in...0.58 kg (95% CI: 0.18, 0.99, P<0.01) gain in lean mass."
Study 2: "LBM increased in SR by 2.1% ± 0.4% (p < .001)"
Both show significant Lean Mass gains.0 -
Posting two studies where the objective is not even what we are discussing and saying that's solid evidence. Nice try.
How many studies do you need? How about you post your studies that refute these?
I'm not saying weight loss is optimal for muscle gain, just that it doesn't preclude it.
How about one with muscle gain? Lean mass gain is everything besides fat. Bone density, blood volume, glycogen, and yes, muscle...these are all part of lean mass gains. Lean mass is not just muscle. It's called "lean mass" because it isn't "fat mass."
ETA: with respect to the study, an increase in percentage of lean mass as a percent of overall mass is not necessarily an increase in volume. One can lose lean mass and still have an increased percentage of lean mass. One must merely have a greater decrease in fat mass. It's what we all strive for in a cut.0 -
Check with your Dr for possible food allergies/intolerance.
I've been working like mad with my stomach not budging for over a year. Then I go off dairy and BAM! down 2 inches on my stomach measurement. I went back on dairy- Inches instantly came back. I'm off again and waiting for confirmation from my Dr if I have a dairy allergy or lactose intolerance.
I did not change calorie consumption or exercise routine- just dairy.
People have lots of sensitivities: Egg, soy, wheat, dairy. Dairy issues run in my family so that's why I chose to cut it out first.
Good luck!0 -
Check with your Dr for possible food allergies/intolerance.
I've been working like mad with my stomach not budging for over a year. Then I go off dairy and BAM! down 2 inches on my stomach measurement. I went back on dairy- Inches instantly came back. I'm off again and waiting for confirmation from my Dr if I have a dairy allergy or lactose intolerance.
I did not change calorie consumption or exercise routine- just dairy.
People have lots of sensitivities: Egg, soy, wheat, dairy. Dairy issues run in my family so that's why I chose to cut it out first.
Good luck!
That's bloating, not fat. I'd just cut out dairy if it makes you bloat.0 -
Pilates is great for toning abs. There are many moves you can do at home. Also many people with grain intolerances have bloated bellies…hope that is not you, but you could try a week of no grains, or even just no wheat and see if any difference.0
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Here's another nice study showing muscle gain during weight loss:
Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
Garthe I1, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J.
Author information
Abstract
When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance. Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p < .001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p = .003). BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively. LBM increased in SR by 2.1% ± 0.4% (p < .001), whereas it was unchanged in FR (-0.2% ± 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.
nvmnd0 -
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As a couple posts before, pilates is great for toning your abs…
I find that doing cardio (treadmill, etc) as well as crunches, ab workouts, etc, will definitely help losing fat in the stomach area.
Drink plenty of water… it flushes out all the bad stuff
Good luck!0
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