Skinny fat! Please help!

lyndso11

Hi guys!

Been using MFP for a while now. Ive recently had a workout overhaul and have introduced heavy weight lifting. Im currently at around 23% body fat so whilst I the scales tell me Im a healthy weight for my height (5'3" and 54kg) I really want to "tone up". So my question is... Do I need to be eating a calorie deficit in order to turn my unwanted fat into muscle?

New to this so any help would be much appreciated! x

SingingSingleTracker

Hi guys!

Been using MFP for a while now. Ive recently had a workout overhaul and have introduced heavy weight lifting. Im currently at around 23% body fat so whilst I the scales tell me Im a healthy weight for my height (5'3" and 54kg) I really want to "tone up". So my question is... Do I need to be eating a calorie deficit in order to turn my unwanted fat into muscle?

New to this so any help would be much appreciated! x

I can relate to the "skinny fat" syndrome. Although different for me being a male, I had about 20 pounds of visceral fat that was easily disguised or at least not seen by others wearing my normal clothes. But it was there and here I am 18 pounds lost (a pound a week) and feel great!

At your height and weight (my wife is also 5'3" and she weighs 112 - or 50.8K), depending on your build might have 7 - 12 pounds of the skinny-fat that could be shed. Yes, running a slight caloric deficit to reach your goal would be the way to go. Combine it with weights and some cardio and it shouldn't take long at all (7-12 weeks) if you use a very attainable weekly loss of 1 pound per week. The fat is not going to "turn to muscle". Rather, you will lose the fat and the muscles you have will get toned through the training effect.

Plug your height, weight, and goal of losing 1 pound per week into the MFP profile and I would suggested choosing "sedentary" and then add your workout/exercise in manually to get your daily caloric needs to accomplish your goals. Track everything you eat with proper size/weight/portion to keep tabs, weigh yourself every morning at the same time - and have at it!!!

It's actually quite fun and not that difficult if you give it patience and stay disciplined.

The calorie deficit is like having a daily per diem budget of money. Once you've spent your daily per diem - you stop and can no longer buy anything. Same with the calories, once you've eaten your daily quota - you stop.

kristencali32

That my issue right now too, try a healthy diet and weight lifting. I dated a body builder for awhile when I was 18 and was in the best shape of my life I think. Now people tell me all the time how "thin" I am but I jiggle when I wiggle ya know back to the gym for me

AmyRhubarb

The heavy weights for exercise is great! To lose fat you want a small calorie deficit - this helps lose the fat while maintaining the muscle. You may want to custom set your macros to ensure you're getting enough protein, fat & carbs as well.

Great article on this very subject right here: http://www.livestrong.com/blog/lose-fat-without-losing-muscle/

AllOutof_Bubblegum

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

MyChocolateDiet

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

yes this:drinker:

trogalicious

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

yes this:drinker:

bingo.

I wish I could go back in time and find the first person that ever thought that fat magically turned into muscle... just so I could give them the stink-eye.

_HeartsOnFire_

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

yes this:drinker:

bingo.

I wish I could go back in time and find the first person that ever thought that fat magically turned into muscle... just so I could give them the stink-eye.

Like this?

ccf_trainer

It's all about nutrition. If you have a solid nutrition plan to compliment your health goal, you can reach your goal. The key for you is to eat five meals per day, and to consume more than your daily intake of calories. You have to eat clean, however. That is the hardest part. I have helped a few people who were "skinny fat" add muscle mass and reduce body fat, and they are now at their ideal weight. I have done the same myself. When I got on my nutrition plan, I was 152 lbs., and 13% body fat. It was not good. Now, I'm at 159 lbs., and 5.4% body fat. I did this by eating, lifting, eating, eating, and more eating. I didn't get to see all of the replies, and I don't know how you feel about sports nutrition, but that will certainly help your cause. Some are better than others, however, and I used what I felt was best, that being Herbalife. Not pushing Herbalife on you or anything, but nutrition is the key for you, not just lifting. No matter how hard you train, if you don't get the right nutrition in your body, you are not going to see results.

_HeartsOnFire_

It's all about nutrition. If you have a solid nutrition plan to compliment your health goal, you can reach your goal. The key for you is to eat five meals per day, and to consume more than your daily intake of calories. You have to eat clean, however. That is the hardest part. I have helped a few people who were "skinny fat" add muscle mass and reduce body fat, and they are now at their ideal weight. I have done the same myself. When I got on my nutrition plan, I was 152 lbs., and 13% body fat. It was not good. Now, I'm at 159 lbs., and 5.4% body fat. I did this by eating, lifting, eating, eating, and more eating. I didn't get to see all of the replies, and I don't know how you feel about sports nutrition, but that will certainly help your cause. Some are better than others, however, and I used what I felt was best, that being Herbalife. Not pushing Herbalife on you or anything, but nutrition is the key for you, not just lifting. No matter how hard you train, if you don't get the right nutrition in your body, you are not going to see results.

What exactly does Herbalife have to do for nutrition? I'm genuinely asking. Because usually people believe that helps weight loss (it doesn't a calorie deficit does)...

jofjltncb6

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

yes this:drinker:

bingo.

I wish I could go back in time and find the first person that ever thought that fat magically turned into muscle... just so I could give them the stink-eye.

It probably started with the inverse, that muscle turns into fat when you stop playing a sport...because look at top level football players who stop playing (ignoring the fact that they continue eating like they did when active, but completely eliminate their activity level).

PikaKnight

http://www.myfitnesspal.com/topics/show/830595-body-fat-estimation-methods

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

http://body-improvements.com/2013/09/04/can-you-build-muscle-and-lose-fat-at-the-same-time/

http://body-improvements.com/2012/08/22/qa-how-can-i-go-about-building-some-muscle/

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

lyndso11

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

Thanks for the science lesson. Being a Veterinarian means that I am fully aware that fat doesnt 'turn' into muscle. Forgive me for thinking that everyone on here would assume I meant lose fat and build muscle!

Thanks for all the helpful replies guys, seems like some people think I need a deficit and some people think I need to eat more! ARGH! So confusing! Anyone else have any advice?

Also, Im currently hitting the weights 3 times per week (spilt into upper, lower and then combined core/cardio days), is this enough? I have a a summer holiday coming up in 6 weeks, is this enough time to see some decent changes in body composition?

Thanks again! x

a_stronger_me13

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

Thanks for the science lesson. Being a Veterinarian means that I am fully aware that fat doesnt 'turn' into muscle. Forgive me for thinking that everyone on here would assume I meant lose fat and build muscle!

Thanks for all the helpful replies guys, seems like some people think I need a deficit and some people think I need to eat more! ARGH! So confusing! Anyone else have any advice?

Also, Im currently hitting the weights 3 times per week (spilt into upper, lower and then combined core/cardio days), is this enough? I have a a summer holiday coming up in 6 weeks, is this enough time to see some decent changes in body composition?

Thanks again! x

Aside from the whacko suggesting Herbalife, everyone else says a small deficit. Think 250-500 cals below TDEE per day. However, the smaller the deficit, the more accurate your tracking is going to need to be so if you don't already have one, look into getting a food scale and weighing your food (or a measuring cup when consuming liquids). It can make a world of difference in sustaining a small deficit.

Three days a week is a good start with lifting because it will allow for adequate recovery time. If you go hard and heavy you can get a lot out of just three days a week. Continue with that along with keeping a small calorie deficit and you'll probably see some moderate amount of change in your composition in 6 weeks, a considerable amount in just 12 weeks.

And if you need more help, like with calorie goals and other good advice, check out this link: www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

kateangel2312

I think I may be skinny fat at 22%bf can't decide if I am or if I'm just fat:ohwell:

a_stronger_me13

I don't know where you ladies are getting the idea that a sub-25% body fat percentage is considered skinny fat in the first place. Especially the last poster who is starting to get abs judging by her profile picture.

_HeartsOnFire_

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

Thanks for the science lesson. Being a Veterinarian means that I am fully aware that fat doesnt 'turn' into muscle. Forgive me for thinking that everyone on here would assume I meant lose fat and build muscle!

Thanks for all the helpful replies guys, seems like some people think I need a deficit and some people think I need to eat more! ARGH! So confusing! Anyone else have any advice?

Also, Im currently hitting the weights 3 times per week (spilt into upper, lower and then combined core/cardio days), is this enough? I have a a summer holiday coming up in 6 weeks, is this enough time to see some decent changes in body composition?

Thanks again! x

Aside from the whacko suggesting Herbalife, everyone else says a small deficit. Think 250-500 cals below TDEE per day. However, the smaller the deficit, the more accurate your tracking is going to need to be so if you don't already have one, look into getting a food scale and weighing your food (or a measuring cup when consuming liquids). It can make a world of difference in sustaining a small deficit.

Three days a week is a good start with lifting because it will allow for adequate recovery time. If you go hard and heavy you can get a lot out of just three days a week. Continue with that along with keeping a small calorie deficit and you'll probably see some moderate amount of change in your composition in 6 weeks, a considerable amount in just 12 weeks.

And if you need more help, like with calorie goals and other good advice, check out this link: www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

This!

SingingSingleTracker

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

Thanks for the science lesson. Being a Veterinarian means that I am fully aware that fat doesnt 'turn' into muscle. Forgive me for thinking that everyone on here would assume I meant lose fat and build muscle!

Thanks for all the helpful replies guys, seems like some people think I need a deficit and some people think I need to eat more! ARGH! So confusing! Anyone else have any advice?

Also, Im currently hitting the weights 3 times per week (spilt into upper, lower and then combined core/cardio days), is this enough? I have a a summer holiday coming up in 6 weeks, is this enough time to see some decent changes in body composition?

Thanks again! x

6 weeks enough time? Yes, with the 3 weight days per week you are doing (upper/lower/core), the definition will be showing in 6 weeks.

How much cardio are you doing per week (in minutes)? Taking advantage of keeping the metabolism fired up, using the other days of the week you are not lifting for cardio would help you meet that 6 week "looking great" goal.

Scooby calls it the afterburner effect...

http://scoobysworkshop.com/afterburner-effect-melts-away-fat/

SezxyStef

I don't know where you ladies are getting the idea that a sub-25% body fat percentage is considered skinny fat in the first place. Especially the last poster who is starting to get abs judging by her profile picture.

I was wondering the same thing.

20-22% is considered Athletic to fitness for women...

Kymmu

Bumping because I'm 5"3 and 50 kg. Nor sure of b.f.% but I think I'm skinny fat too!

ndj1979

You can't "change fat into muscle". This is a fitness, not alchemy website. Keep eating at a small deficit while heavy lifting and you'll reduce body fat.

Thanks for the science lesson. Being a Veterinarian means that I am fully aware that fat doesnt 'turn' into muscle. Forgive me for thinking that everyone on here would assume I meant lose fat and build muscle!

Thanks for all the helpful replies guys, seems like some people think I need a deficit and some people think I need to eat more! ARGH! So confusing! Anyone else have any advice?

Also, Im currently hitting the weights 3 times per week (spilt into upper, lower and then combined core/cardio days), is this enough? I have a a summer holiday coming up in 6 weeks, is this enough time to see some decent changes in body composition?

Thanks again! x

how new are you to lifting? You should probably do a full body type routine three days a week ..an an upper/lower split four times a week < however, this is considered more of an intermediate to advanced type workout.

are you doing compound movements - squats, deadlifts, pull ups, chin ups, rows, overhead press, etc?

also you cannot add muscle and lose body fat at the same time. IF you are a newbie to lifting then yes you may get some newbie gains but those will taper off after a few months. i would suggest keep eating in a 15% deficit and lifting heavy and then slowly transition to maintenance, and then to a small surplus...

lyndso11

Thanks guys, this is really helpful.

Im currently doing:-

- squats and deadlifts, with hip thrusts and leg extension/curls on leg days
- machine pull ups, press ups, cable crossovers and DB shoulder press for upper body
- cardio and core day including 10 mins of HIIT, power squats, burpee's etc...

Im eating 1200 calories, which is what MFP has calculated I need to be in deficit, Ive heard ppl saying this is too low but Im only small and sit down all day?

Please feel free to critique my lifting plan, diet etc... x

SezxyStef

Thanks guys, this is really helpful.

Im currently doing:-

- squats and deadlifts, with hip thrusts and leg extension/curls on leg days
- machine pull ups, press ups, cable crossovers and DB shoulder press for upper body
- cardio and core day including 10 mins of HIIT, power squats, burpee's etc...

Im eating 1200 calories, which is what MFP has calculated I need to be in deficit, Ive heard ppl saying this is too low but Im only small and sit down all day?

Please feel free to critique my lifting plan, diet etc... x

MFP gave you 1200 based on what you entered...let me guess 2lbs a week? If you are lifting you probably need more calories...mainly protien and fats and let the carbs fall where they may.

I eat on average 1700-1800 a day and do Stronglifts 5x5 3x a week and do HIIT 2x a week, SL is 5 exercises...squats, DL, OHP, BP and rows...

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

I have 1lb to goal so I am now upping my calories to about 2200 a day for maintenance.

RGv2

It's all about nutrition. If you have a solid nutrition plan to compliment your health goal, you can reach your goal. The key for you is to eat five meals per day, and to consume more than your daily intake of calories. You have to eat clean, however. That is the hardest part. I have helped a few people who were "skinny fat" add muscle mass and reduce body fat, and they are now at their ideal weight. I have done the same myself. When I got on my nutrition plan, I was 152 lbs., and 13% body fat. It was not good. Now, I'm at 159 lbs., and 5.4% body fat. I did this by eating, lifting, eating, eating, and more eating. I didn't get to see all of the replies, and I don't know how you feel about sports nutrition, but that will certainly help your cause. Some are better than others, however, and I used what I felt was best, that being Herbalife. Not pushing Herbalife on you or anything, but nutrition is the key for you, not just lifting. No matter how hard you train, if you don't get the right nutrition in your body, you are not going to see results.

What does Herbalife have to do with good nutrition, wouldn't that be the anti learning about good nutrition?

lyndso11

To be honest Im not doing much cardio at all... I dont enjoy it as much so I guess thats why! Im currently doing around 30 mins on my core/cardio day once a week and around 10 mins of HIIT around twice a week. Im guessing this isnt enough! x

skippygirlsmom

in for the links that are posted

a_stronger_me13

To be honest Im not doing much cardio at all... I dont enjoy it as much so I guess thats why! Im currently doing around 30 mins on my core/cardio day once a week and around 10 mins of HIIT around twice a week. Im guessing this isnt enough! x

That's plenty of cardio if it's something you don't enjoy and you don't have a goal to do any running, cycling, swimming events. Cardio isn't necessary to accomplish your goal, it can just make creating a deficit a little easier.

Just to reiterate, unless you're using a food scale and weighing/measuring everything as much as you can, you don't really know if you're eating that little. Also, the 1200 that MFP recommends is NET, not TOTAL. You should be eating back exercise calories but since MFP tends to overestimate those it's a good idea to start with eating back 50%, see what happens to the scale and your measurements, check your energy levels and adjust from there. Eat back less if the scale isn't moving much, eat back more if it's moving more than a pound a week.

Or go to the link I posted and follow those instructions for determining calorie and macro goals. Judging by your stats and assuming that outside the gym you are sedentary, your TDEE is probably between 1800-2000 calories, your BMR is about 1350. That would put you at being able to still lose weight at an ACCURATELY tracked 1500+ calories. Since you're concerned about your compensation, adequate protein is also going to be an important factor.

eimaj5575

Bump...same here

PJPrimrose

" have done the same myself. When I got on my nutrition plan, I was 152 lbs., and 13% body fat. It was not good. Now, I'm at 159 lbs., and 5.4% body fat."

IMHO that's crazy ,unhealthy especially for a woman! Your hormones are regulated by body fat. Your vitamins are stored in body fat. 5% body fat is bizarre low for a man, too. I don't put a lot of stock in herbalife anyway but these numbers are off.

a_stronger_me13

" have done the same myself. When I got on my nutrition plan, I was 152 lbs., and 13% body fat. It was not good. Now, I'm at 159 lbs., and 5.4% body fat."

IMHO that's crazy ,unhealthy especially for a woman! Your hormones are regulated by body fat. Your vitamins are stored in body fat. 5% body fat is bizarre low for a man, too. I don't put a lot of stock in herbalife anyway but these numbers are off.

He never states how long he will be able to successfully maintain 5%. Most bodybuilders will get close to that but that's only for competition, they don't stay at that for extended periods of time. Also, if it's not a hydrostatic test or a DEXA scan, it's probably a wildly inaccurate measurement of body fat.

jardimgirl

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