Skinny fat? Serious replies, please!

momma_a

I started exercising & using MFP April 1st. I took a before picture so that I could do comparisons down along the line. Lately, I have been trying to figure out the best combo of exercise for me to build muscle & get definition in my body. Today, I happened to come across the term 'skinny fat' and thought that sounded a lot like me. I guess I am looking for some sort of guidance (based on what I am working towards) as to whether I should cut back on the cardio and increase strength training, or keep doing what I am doing. I am posting an obvious before pic, and a couple of afters I took last week. Flexed in afters. Thanks in advance!

*edited because I am a goob when it comes to posting pics*


IMG_1352 by junebugbabies, on Flickr


IMG_1507 by junebugbabies, on Flickr


IMG_1508 by junebugbabies, on Flickr

Helloitsdan

You look fantastic.

My advice would be a +20/-20 split in calories to add lean mass and melt the rest of whatever fat you have.
The trick is to start lifting heavy though.

PM me...

Age
Height
Weight
Body Fat%
How often you workout

I'll run recomp numbers.

angiechimpanzee

You actually look incredible and very in shape. I think the term "skinny fat" is BROADLY overused and creating an unnatural ideal, especially for women. Women are SUPPOSED to have a little pouch, a little fat - we're not meant to be all hard rock muscle. And there's no reason in hell that we should feel the need to replace all of the fat on our bodies in exchange for pure biceps and rock hard abs. Unless of course that's what you're into.

Loko_Ino

Now this is what inshape looks like. You gotta lift and have a proper diet to achieve the correct effect.
No one wants to look at skinny flab.
Nice job so far. I think you are heading down the right path. I can definitely tell you lift.

infamousmk

I think some additional muscle definition would definitely help you achieve a nice shape. You look pretty good as-is, but strength training NEVER hurts.

heylatimer

Pick things up and put them down...

IMHO. You are not skinny fat - you are skinny. If you want definition you should hit the weights hard, lift heavy and don't overtrain. You don't need to hit the gym every day.

Helloitsdan

The thing with women is 15-22% Body Fat is in the fit range.
anything lower and you screw with hormones.

bacitracin

Skinny Fat, i thought, was when you had a low BMI but still weren't in shape. You look like you are in incredible shape. You are not "skinny fat".

taso42

looking awesome. i think by adding a focused lifting plan, you could look awesomer

Helloitsdan

Skinny Fat, i thought, was when you had a low BMI but still weren't in shape. You look like you are in incredible shape. You are not "skinny fat".

BMI????
=D

LorinaLynn

You are not skinny fat. You are lean and small with low body fat. Just because you're not particularly muscular doesn't mean you're skinny fat. If you were skinny fat you'd would have a low body weight, but look like you weigh a lot more than you do.

builtforlife

I think you should eat at least 1600 or 1700 calories a day, eat a high protein diet, dont ever go on a low carb diet....keep carbs moderate to high, and lift weights like do squats.

Find out about how to calulate your TDEE from your BMR.

That number will tell you exactly how many calories you should be eating.
Look into buying some cheap bodyfat calipers.

P.S. you dont look bad.

L00py_T0ucan

The thing with women is 15-22% Body Fat is in the fit range.
anything lower and you screw with hormones.

OP - I don't think you're skinny fat...you look great!

Skinny fat is more like when someone is at a 'Normal' BMI or 'Normal' numerical weight, but has a higher than 'Normal' percentage of Body Fat.

XFitMojoMom

you have some serious abdo definition, but your legs and arms are pretty thin. I think if you would apply a good (heavy) lifting plan, or crossfit, you'd be shredded in no time.

momma_a

Thank you all for your replies!

Helloitsdan: I have no idea what my BMI is. I definitely will look into finding an affordable pair of calipers. I can give you the other info, but I don't know if it would do any good if I am missing the BMI.

As far as the heavy lifting goes, I have heard that you should be able to do no more than 8-12 reps (correct me anywhere I am wrong), but I am not sure about how many sets of those reps to do. We have a machine in the workout room, and I have been doing 12 reps of lat pulldowns at 50 (3 sets), triceps pulldown 12 reps at 60 (3 sets), and leg press 15 reps at 80 (3 sets).

A couple of people have suggested that the little extra I am carrying around below my bellybutton could be extra skin (mom of 2). I just know I have been working on getting it gone, lol.

Legs! As far as legs go, I need to take a picture; I can tell my quads are definitely getting more defined, but I have always had skinny calves; hard for me to build muscle there. My hubby took a pic of my back last week, and this is what I am working with back there:


IMG_1492 by junebugbabies, on Flickr

Arms:

IMG_1468 by junebugbabies, on Flickr

Builtforlife: I have been eating a 1600 calorie/day diet since April 1st, and just this week I thought about cutting back on carbs. I don't eat much in the way of carbs as is, so perhaps I should just keep eating the way I have been?

Not sure I replied to everyone, will have to re-read. Thanks again!!

Sublog

You are not skinny fat, just skinny. Very little fat on your body at all.

Definitely should decrease the cardio and increase the strength training all while eating enough calories to build some muscle tissue. IMO

AFitJamie

First, I'd say you look wonderful.

I will also preface this with the standard 'I'm not a medical professional or personal trainer', but....If you want to know your body fat, I'd suggest you find a means to actually measure it. There are a variety of ways from using calipers to measure a 'pinch' of your skin in key places to finding a 'bod pod' machine you sit in and it measures your volume and with other details and weight will give a more accurate measure of your body fat % (in Canada you're likely only going to find this machine in a serious medical facility or training environment... But I don't know about other places on the planet?) my understanding of a caliper test is that it does require someone doing it properly and measuring in the correct benchmark places for it to be right, but I understand that many personal trainers can do this for you.

As for your workouts, etc...

This is the key phrase to me in your post:

"build muscle and get definition in my body"...

Since you have used both terms, I suspect you understand that these are not necessarily the same thing... Building muscle will likely help with what most people think of as 'definition', but for some people, a key is reducing a covering layer of fat that will allow underlying muscle to be more clearly seen... Improving 'definition'...

Based on my non-expert opinion and your photos, I think I might start with a focus on muscle building. I dont see much 'excess fat' in your recent photos... (hence why it may be good to get it measured) Understand that losing fat, and gaining muscle are different processes for your body and it is generally very difficult, or very specific conditions have to exists, or some will suggest impossible, for your body to do both.

To lose fat, as you probably know, you need to eat at a deficit - burn more than you take in... Then do what you can to preserve your muscle through exercise so fat is the primary source of your body meeting this deficit.

To gain muscle on the other hand takes a very different approach. In order to actually add muscle mass, as I understand it, you need to eat EXCESS Calories and do heavier lifting and weight training workouts - really very little cardio work. You're essentially damaging your muscles through the hard lifting and your body rebuilds them and builds a bit more with the energy you provide it with the excess calories.

So you can't eat at both a deficit and at an excess at the same time... And I know (I've done it-yes a few years back) it is hard to transition from eating at a deficit to eating excess. Totally freaked me out for a while as I was expecting the fat to come back- but if you are lifting hard, and ensure your excess calories are 'good' calories (not junk food) you will avoid adding on too much fat, but will build muscle. The lifters here will all have opinions about how much protein you need, but definitely you need more than you normally would because protein is what your body uses to repair your muscle... Not enough protein will mean less muscle repair and less muscle gain.

To manage your calorie targets and strength exercises specifically, so you achieve what you want, I'd suggest you talk to an expert - see a personal trainer -just once to get an assessment and their knowledge about a program. E.g. eating too many excess calories and you will build muscle and add fat back... Not desired obviously, and determining a weight threshold for you to use to damage your muscles enough, but keep your form ok so you don't hurt yourself will be key - something a trainer can help you with in a session and then set you lose to go do the work.

Hope this is helpful and congratulations on your work so far. - you do look fabulous.

missym357

I too think you look great!! You are definitely not skinny fat! If you want to build muscle, then you should be eating more than 1600cals per day and lifting heavy.

momma_a

Jamie, thank you for the insight! See, that is why I feel like I don't know exactly what I am doing. I can't do both, but I guess I will continue with what I was doing in the first place; burning the layer. For how long I should do that, I don't know. Right now, the thought of eating an excess scares me. Finally I am seeing progress, and with my luck, I would put a few pounds back on again. Plus, I am not sure I could eat an excess; I don't know if my body/stomach could handle it. I am doing what I can with protein now (chicken, smoothies, peanut butter are my main sources). Thanks for the idea about the personal trainer, that is one thing I will be sure to look into.

fiveohmike

Up your calories, bump your protein and lift heavy! Muscles need lots of fuel to build!

Kayley

What fat? You have an incredible body! :noway:

I say you're doing enough already anyway. Maaaaybe more protein? Keep it up!

BeachBobbie

You don't have any fat!

Ok, I say if you want to add some muscle start eating some protein. Drop your sugars and lift heavy. Some squats with weights will add tone to your legs, but other than that, you rock! Don't worry so much and just do what makes you feel good. doesnt' look like you have to try real hard.

AFitJamie

Jamie, thank you for the insight! See, that is why I feel like I don't know exactly what I am doing. I can't do both, but I guess I will continue with what I was doing in the first place; burning the layer. For how long I should do that, I don't know. Right now, the thought of eating an excess scares me. Finally I am seeing progress, and with my luck, I would put a few pounds back on again. Plus, I am not sure I could eat an excess; I don't know if my body/stomach could handle it. I am doing what I can with protein now (chicken, smoothies, peanut butter are my main sources). Thanks for the idea about the personal trainer, that is one thing I will be sure to look into.

I'm not certain that you really have much more fat to lose. And, do not worry about 'bulking up', it simply isn't likely to happen - women are unlikely to build the mass men do for a lot of reasons. I *highly* recommend that you actually get your body fat measured so you can make an informed decision. From your photos, you should look to build muscle in my opinion... Maybe go very slow so you don't eat much excess... There isn't a rush for this... Slow and steady... But.. I do recommend that you speak with a trainer.

Best of luck.

momma_a

I plan on going tomorrow to the gym right around the corner from me, try to talk to a trainer/get measured. I assume they do those types of measurements at the gyms? I definitely like the idea of going slow! I really don't mind if it takes me a while to get there. Granted, I would love to be able to see big results in a month, but wouldn't we all?

Again, thank you to everyone who replied!! It is appreciated

SBgettingLean

I was skinny fat too before I started getting serious about fitness & nutrition and I've found what works for me! I'm totally toning up!! I work out hard, 6x/week Jiu Jitsu, Thai Boxing, Kettlebells, Weightlifting, Circuit training (like bodyrock.com or Nike Training Club app) and yoga everyday.

I also changed my settings on my diary so I would aim to have 25% carbs (only complex) 40% protein and 35% fat (good fats) and this has been HUGE in helping lean up.

The other thing that helps me is having a cheat day once a week. I follow Tim Ferriss' rules for a successful cheat day and I aim to carb load and double my caloric intake on that day. I'm a little bloated the next day but it comes off fast and I've only been getting leaner! When people look at me now they don't believe me when I say I was skinny fat. I'm on the verge of abs now!!

(Before and after picture on my profile, open diary, friend me if similar goals!!)

mes1119

I'm not trying to be mean, but gaining weight should be your goal. Since it seems like your not trying to be ridiculously skinny I'd be happy to help. You honestly should switch you fitness goal to GAIN .5-1 pound per week and set your protein intakes to 40% or more.

I suggest you pick up a copy of the New Rules of Lifting for Women and EAT, EAT, EAT. You look very thin and it is VERY difficult to gain muscle/weight when you aren't eating OVER maintenance.

You aren't "skinny fat", you are just plain skinny. Get your body fat percentage and go from there. Average fit females are 21-25%, very athletic females are 17-20%. I wouldn't aim for anything less than 17% because lower than that you tend to have menstrual and hormone issues. Best wishes

Azdak

Based on your picture, you appear to have a naturally small frame and lean physique. Your body fat percentage looks pretty low-I would guess in the 16%-18% range. You certainly don't need to lose fat; I'm not sure you are going to gain that muscle, however. In any case, you look great and you have a lot of flexibility to train however you want. You are an excellent candidate for measuring body fat via calipers. If you do have measurements taken, feel free to ON me w/results and I would be happy to walk through the numbers with you.

70davis

bump

momma_a

So, I went in & chose to have the caliper test, and my body fat was 18%.

qtiekiki

That is awesome.

mrsdizzyd84

18% is amazing! With that number in mind, you definitely do not need to lose anymore fat. If you do, you are going to start having issues with your cycle and your hormone levels. You don't want that.

I agree with everyone else. Eat more (above maintenance) and lift heavy. If in the process you gain a couple percentage points of fat you can cut again. This whole fitness thing is a marathon not a sprint. So what if you gain a couple % of fat? You know how to get rid of it!