Were you "Skinny Fat"? What is your routine now?

wowamom87
wowamom87 Posts: 63 Member
in Fitness and Exercise
I am what they call skinny fat. Yup, that more fat than muscle thing. I have been working to change that using light hand weights. I really am ready to tone more. I like my exercise routine but it is getting boring for me and my body seems stuck at the same amount of muscle for two months. I workout at home and use light dumbbells. What is your weekly routine for a fully body workout? Like what exercise and how many reps with weight, which days? How much protein are you eating? Feel free to add a picture of how you look now with your current routine. Help a lady out! :) THANKS!
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Replies

  • terracotti
    terracotti Posts: 101 Member
    if light dumbbells don't do anything for you, you probably want heavier weights.
  • wowamom87
    wowamom87 Posts: 63 Member
    if light dumbbells don't do anything for you, you probably want heavier weights.
    They are working, two weeks ago I moved from 3.5lbs weights to 5. The start of my reps are okay but I am shaking towards the end..so I know they are right for me now..but the exercises I am doing have become a bore as it is the same thing week after week. I'd love a routine that changes every couple months (change as I change), focuses on an upper day and a lower day that tones top to bottom.
  • geeniusatwurk
    geeniusatwurk Posts: 68 Member
    Check out new rules of lifting for women. My girlfriend is going through that routine and it changes every month or 2. It's got some barbell and cable machine exercises though, so it might be a bit of an adjustment period if you are getting crazy DOMS from a 5 pound barbell.
  • wowamom87
    wowamom87 Posts: 63 Member
    Bumping :)
  • xidia
    xidia Posts: 606 Member
    I got this link this morning for a similar question:
    http://www.active.com/triathlon/articles/mark_allen_s_12_best_strength_exercises

    You may want to stop around the end of the endurance phase, or you may decide to keep going.
  • Farburnfred
    Farburnfred Posts: 333 Member
    I am but am working on it, its not a fast process though. I am doing some cardio but also dumbbell workouts and swimming, as well as keeping my calorie intake down. I have upped my protein and take a supplement on lifting days.

    I would second new rules of lifting but google Nia Shanks for some great info too
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Google Bulgarian squats. You ca do those with your current weights and they will give you a good burn (and DOMS) for 3 days. 10x3.

    Your body is your gym app will also provide ideas.
  • susiemou
    susiemou Posts: 47 Member
    What are DOM's Please?:blushing:
  • Shyloh1
    Shyloh1 Posts: 422 Member
    I used to be Skinny Fat,but I finally woke up and started lifting heavy last year.

    I am currently doing the New Rules of Lifting for Women and I love it!

    Don't be afraid to lift heavy,you'll love the results!:smile:
  • Farburnfred
    Farburnfred Posts: 333 Member
    delayed onset muscle soreness
  • girlie100
    girlie100 Posts: 646 Member
    What are DOM's Please?:blushing:

    Delayed Onset Muscle Soreness :happy:
  • LINIA
    LINIA Posts: 1,159 Member
    YES - Perfect Description for not showing excessive weight n lbs but for a substantial percentage of body fat when measured!
  • KatLifter
    KatLifter Posts: 1,314 Member
    Check out www.toneitup.com. it is run by 2 certified trainers and nutrition coaches. One of them, Karen a, developed this plan to go from skinny fat to toned.
  • likemeinvisible
    likemeinvisible Posts: 309
    I was skinny-fat, now I'm just skinny. I run every other day. I used to do some bodyweight drills but I stopped. I do some work around the house, construction stuff, and that gets me sore more than any push-up or pull-up.
  • wowamom87
    wowamom87 Posts: 63 Member
    Thanks all! I am definitely going to get that book and check the website with the certified trainers. I still would like to see some people that actually went from skinny fat to toned. I need some inspiration! :)
  • oh_em_gee
    oh_em_gee Posts: 887 Member
    I was at 18/19. I put on the freshman 15 and lost it easily, but not through exercise at all. Because I never taught myself healthy habits and made physical activity part of my lifestyle, I am now kind of fat fat. I'm overweight, but not yet obese, and I'm fighting to change before I get there. Good for you for changing before you got to the point I'm at!
  • ninjakowski
    ninjakowski Posts: 158
    I joined the gym two weeks ago. At the moment just using machines, thinking about getting the new rules of lifting book already mentioned above and starting free weights soon.

    Have already seen a big difference just after 5 trips to the gym. Belly, butt and thighs are heaps tighter and have lost 1cm+ on all measurements. Husband is already super impressed at my results :laugh:

    Fully reccomend going to the gym if possible, I spent ages messing around with running, jillian michaels dvds, dumbells at home etc - got some results but nothing compared to what I am already seeing after a very short time doing strength training at the gym. I cant wait to see how I look after a few more weeks.
  • VitVit18
    VitVit18 Posts: 103 Member
    I started with a personal trainer in Feb, and I honestly haven't looked back. I had never lifted anything before and was nervous about it, but he kinda threw me right in, none of the less than 10 pound weights and no reps over 10. I wanted to build strength so he basically got me started on a Starting Strength type program. In a couple of months I was seeing results and then picking it back up again recently (had a bit of a bad summer in that respect), I'm finding that I can do the same weight or I take it up 5-10 lbs my next time at the gym. It really all depends on how far you want to push yourself.

    Basically, I wholeheartedly recommend that heavier weights are the way to go, and look into something like the others suggested the New Rules of Lifting for Women, or Starting Strength.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Forget the light weights and go heavy.

    http://www.myfitnesspal.com/blog/LorinaLynn/view/no-weight-loss-no-progress-448694

    I wasn't "skinny fat" at my goal weight in June 2011, but I wasn't as lean as I am now.

    I'm doing stronglifts: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    I was already lifting over a year before starting it, but not following any particular program. Here's my results as of the end of week 8: http://www.myfitnesspal.com/topics/show/798545-end-of-week-8-update
  • 2BhappyBhealthy
    2BhappyBhealthy Posts: 181 Member
    Look at LorinaLynn's blog/profile/pics. She has documented the difference so well! She was one of the people that motivate me to make the change...

    I am only 2 months in with heavy lifting but you can already tell a HUGE difference:
    photo1.png
    ^ This was just me, pretty pear shaped.. Was very active (running, etc) but was not eating enough and had only yoga for "resistance training"

    photo2.png
    ^ This was 30 days into strength training. I had to start with very very light weight - I knew I was weak but *I* didn't even realize just HOW weak I was...

    Progress1.jpg
    ^ And this was just taken the other day. I'm about 2 months into lifting. I feel amazing, I'm eating more than I ever have before, I'm STRONG and I don't sweat it if I have an off day like I used to. I'll know I'll be be okay. I'm happy.

    I highly recommend ready a book on it - I got NROL4W and it's just good to read things I had been hearing.. Put some perspective into things for me.

    Good luck! And feel free to ask if you have questions!
  • wowamom87
    wowamom87 Posts: 63 Member
    Wow ladies, you look fab!!!! You are so dedicated! YOU ROCK!!! I will for sure get that book. I just need something I can do at home.. that is why I have been sticking with dumbbells. Can you do all these exercises from the book at home or do I have to purchase a ton of special equipment? I have 3 kids alone in a foreign country..so going to a gym is just out of the books for me. I really don't want to have to purchase a whole bar and weights because I will be moving late next year..so something else I would have to sell. I do want the strength and tone you have.
  • mysilentundoingx
    mysilentundoingx Posts: 5
    Bump
  • _Wits_
    _Wits_ Posts: 1,286 Member
    Yep...also agree...lift heavier. New Rules of Lifting for Women is a great start...most of the exercises you can figure out a modification to do at home.
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    wow 2BhappyBhealt that is an incredible transformation from lifting well done :), i'm really considering starting this, i need to tone up especially my tummy area.
  • Farburnfred
    Farburnfred Posts: 333 Member
    http://www.building-muscle101.com/dumbbell-workout-routine.html

    I have just started this routine, all dumbbells
  • wowamom87
    wowamom87 Posts: 63 Member
    wow 2BhappyBhealt that is an incredible transformation from lifting well done :), i'm really considering starting this, i need to tone up especially my tummy area.
    Do it! Feel free to friend me if you'd like support :)
  • wowamom87
    wowamom87 Posts: 63 Member
    http://www.building-muscle101.com/dumbbell-workout-routine.html

    I have just started this routine, all dumbbells
    Thanks for the link. Good luck on using this routine!
  • lin7604
    lin7604 Posts: 2,951 Member
    glad you posted this. i too am at my goal weight and want to just tighten up a bit. I don't have a lot of time during the week, 30-45 min max. I don't have tons of money to be spending on weight either plus no storage to keep them.... so i have been banging my head trying to figure out how i can do this. I hear about that book and it's so good but i am still limited on some of the exercises i hear about in it... so not sure how to go about this....
  • Jaymefirst
    Jaymefirst Posts: 268 Member
    bump
  • jaysonhijinx
    jaysonhijinx Posts: 663 Member
    I started off with my weight loss with a LOT of cardio and no strength training for the first 6 months. I lost a lot of weight but still looked all flabby despite 20kg disappearing.

    Starting lifting weights in late May and worked around the big 3 movements (squat / deadlift / benchpress) + assistance lifts and after only a couple of weeks was noticing the changes.

    I've recently started Layne Norton's PHAT workout and am planning to stick with this for a while.

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