"Skinny Fat" and unable to shed love handles
Jane717
Posts: 21
Hello everyone. I've been working out for around 3 months now, doing cardio for around 20 minutes and weights for around 40 minutes, 3 or 5 times per week. I have seen NO difference whatsoever. I gained muscle tone in my arms and legs, but they were already fine. I am already thin, I started working out just to try to lose a couple of inches from my waist, because I am skinny everywhere except around my hips. I am about to give up on the whole thing, because I've literally seen 0 progress, I mean not even half a centimeter. Advice please?
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Replies
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When you say that you are doing weights, what does that mean exactly?0
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I mean weight-training: 3 times a week, lower body/upper body/abs0
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I always figure it's how you look at the issue that counts. Here's what I think. Women are designed to have 'padding' so they can carry toddlers on their hips. The more 'padding' - the more comfortable the ride. Women are supposed to look curvey to distinguish them from men. Looks like you wear hipster pants. That traditionally was a man's cut for pants. All women have some 'muffin top' now because that is virtually the only cut of pant out there for women or men. Your picture shows you in great shape. Maybe don't stress so much about the padding. Eat healthy. Exercise so you feel good. Learn to love yourself. I bet one day you will look at the mirror and be surprised that when you weren't looking you achieved the shape you always wanted.
Best of Luck0 -
Diet is likely going to be the biggest culprit here. For two years I lifted weights or ran 3-4 miles almost 7 days a week but for some reason couldn't drop a single pound. I thought I was eating well too. Turns out, the eating is what was getting me. Once I picked up a food scale, planned out my meals, determined my desired calorie deficit and stuck to it... the pounds started coming off.
What's your diet look like?0 -
Kettlebells has helped me most in that area, and Tae Bo is a good one too0
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cardio0
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Diet is likely going to be the biggest culprit here. For two years I lifted weights or ran 3-4 miles almost 7 days a week but for some reason couldn't drop a single pound. I thought I was eating well too. Turns out, the eating is what was getting me. Once I picked up a food scale, planned out my meals, determined my desired calorie deficit and stuck to it... the pounds started coming off.
What's your diet look like?
QFT. Abs are made in the kitchen.0 -
If you want to get rid of fat you have to make sure your diet is right, too, you can't just workout and it magically disappear. Sorry.0
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^^^WRONG^^^cardio0 -
Open your diary so you'll get answers that are more tailored to you.0
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Try doing the 30 day shred, have seen amazing results around hips, thighs, and lower abdomen.
Inches lost doing 10 days of level 1 = 9. Scale moved just a bit, but 9 inches is seriously amazing!0 -
I have heard a lot of MFP friends talk about Julian Michaels 30 shred. By the end of the 30 days they are litterly loosing inches. Some have lost a couple after the first week or week and a half. I have tried to do it but used an excuse for what ever reason not to finish but I am going to do it again and can't wait to start. I have the inches on my hips, baby bump from having kids. I really think this is what is going to work for me.
Good luck!!! Believe in yourself. It will happen! 0 -
^^^WRONG^^^cardio
AGREE!!
Skinny-fat is the result of too much emphasis on cardio with a weak effort toward true muscle building.
http://www.dangerouslyhardcore.com/tag/skinny-fat/0 -
^^^WRONG^^^cardio
Totally WRONG. Diet is the issue. Eat at a modest caloric deficit to lose fat and lift weights to retain lean muscle mass.0 -
I eat properly too. I never eat junk food or fried food. I have 3 meals and usually 2 snacks per day, which include complex carbs, enough fiber, and protein in a good amount. This is why I'm so confused, I'm eating healthy and I'm exercising, so I don't know why I haven't seen any sign of progress after 12 weeks.0
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^^^WRONG^^^cardio
Agreed^
Wow! 3mos and giving up? That's more of a warm up. Weight training is not a quick fix. I have a nasty post partum gut. It's going to take time, but I'm okay with that. PATIENCE. And hire a good trainer or do the stronglifts.
Eta: yes, also agree diet is a huge part of it. Almost all of it. But it doesn't have to be squeaky clean. I do little to no cardio. I'd rather spend time lifting.0 -
Google 5x5 workouts. You need more strnegth training where you max out. Muscle is how you reshape your body.0
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Eating healthy doesn't mean anything if you're eating too much of it.I eat properly too. I never eat junk food or fried food. I have 3 meals and usually 2 snacks per day, which include complex carbs, enough fiber, and protein in a good amount. This is why I'm so confused, I'm eating healthy and I'm exercising, so I don't know why I haven't seen any sign of progress after 12 weeks.
Do you have a food scale?0 -
^^^WRONG^^^cardio
Totally WRONG. Diet is the issue. Eat at a modest caloric deficit to lose fat and lift weights to retain lean muscle mass.
Some people have been telling me I should eat a little bit over my caloric requirements so that I can actually gain muscle mass, it's so confusing.0 -
Genetics plays a big role. You can't control "where" you lose weight. All you can you is lose weight & workout .... maybe you will get the body shape you want ... maybe not. Just do your best.
When they talk about not being able to "spot" reduce ....this is what it means.0 -
Yes, I don't eat too much. I actually don't have a big appetite naturally but I've been trying to eat at my requirement so that I can build muscle mass.0
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I eat properly too. I never eat junk food or fried food. I have 3 meals and usually 2 snacks per day, which include complex carbs, enough fiber, and protein in a good amount. This is why I'm so confused, I'm eating healthy and I'm exercising, so I don't know why I haven't seen any sign of progress after 12 weeks.
You're definitely on the right path with your eating healthier foods with good ratios of complex carbs, fiber, protein, etc. The only thing missing is understanding how that food translates into number of calories per day. The only real way to know for sure how much you are eating is to weigh it. I used to use measuring cups for my oatmeal and whatnot but measuring cups are fairly inaccurate. For example, one serving of oatmeal is 1/2 cup or 40g. If you measure out 1/2 cup and weigh it, that half cup is more like 50g. So right there you are off by over 20% on your estimated calories. Things like that really add up throughout the course of the day. The good news is that after weighing food for a few weeks, your "eye ball" on how much you are actually eating improves dramatically.0 -
Yes, I don't eat too much. I actually don't have a big appetite naturally but I've been trying to eat at my requirement so that I can build muscle mass.
I would work to cut fat first, if that is your concern. That will be done with a small-moderate consistent deficit. Build after that. You can't do both at the same time.0 -
You're probably not eating enough to fuel your body for your workouts, then. You must eat enough. Too little is as counterproductive as too much.Yes, I don't eat too much. I actually don't have a big appetite naturally but I've been trying to eat at my requirement so that I can build muscle mass.0 -
Yes, I don't eat too much. I actually don't have a big appetite naturally but I've been trying to eat at my requirement so that I can build muscle mass.
What's your calorie goal? Do you use a food scale to weigh everything you eat?0 -
Yes, I don't eat too much. I actually don't have a big appetite naturally but I've been trying to eat at my requirement so that I can build muscle mass.
Eat at a small calorie deficit, and lift heavy. Do some cardio on days not lifting, don't go crazy on cardio.0 -
What kind of program are you on for your weight training? Are you progressively challenging yourself in the weight room (i.e. lifting heavier and heavier weights)? How many sets and how many reps. For best hypertrophy results (no you won't bulk) do 3x 8-12...for best strength gains (and still good body composition) do 3x5 or 5x5. The key though in either case is to progressively lift more and challenge yourself.
That said, body composition work takes a lot of time. It is detail work...just like anything you do that requires a lot of detail, it takes time. Just keep with it and keep your diet in check...not eating too little and not eating too much and eating the right kind of foods...get your protein to be sure.0 -
I always figure it's how you look at the issue that counts. Here's what I think. Women are designed to have 'padding' so they can carry toddlers on their hips. The more 'padding' - the more comfortable the ride. Women are supposed to look curvey to distinguish them from men. Looks like you wear hipster pants. That traditionally was a man's cut for pants. All women have some 'muffin top' now because that is virtually the only cut of pant out there for women or men. Your picture shows you in great shape. Maybe don't stress so much about the padding. Eat healthy. Exercise so you feel good. Learn to love yourself. I bet one day you will look at the mirror and be surprised that when you weren't looking you achieved the shape you always wanted.
Best of Luck
Umm, what picture are you looking at? The OP doesn't have any photos uploaded.0 -
I eat properly too. I never eat junk food or fried food. I have 3 meals and usually 2 snacks per day, which include complex carbs, enough fiber, and protein in a good amount. This is why I'm so confused, I'm eating healthy and I'm exercising, so I don't know why I haven't seen any sign of progress after 12 weeks.
Keep the calorie deficit, weights and incorporate a session or two of HIIT if you don't do it already.
Reduce your carb intake so that you get most, if not all, from vegetables and moderate amounts of rice, potatoes and quinoa depending on your tolerance. Keep sugar intake low. Keep protein and fat at suitable levels.
Try this for 4 weeks.
If it doesn't work try something else.
Visceral fat (which it seems you have an abundance of) is a possible sign of insulin resistance which responds well to the above.0 -
Another vote for:
1. Making sure you're eating enough.
I started out on here eating 1200 a day and nothing happened to me either. Now I eat 1800+ exercise calories. Experiment, what works for one person, may not work with another.
2. Kettlebell
I added Kettlebell about 2-3 months ago to my at home workouts (in addition to weight training and spin classes) and it's working wonders.
Good luck to you! :happy:0
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