am I "skinny fat"? How do I fix it?

ajc1309
ajc1309 Posts: 255 Member
edited January 14 in Health and Weight Loss
since august I've lost 3 stone. I was 13 stone, now I'm 10 stone. I went from a size UK 16 to a 12 (I can fit into size 10 jeans but they're snug). I've lost roughly 4 inches from my hips and waist, 2 inches from my upper arms, about an inch around my wrists. I feel like I should have lost more inches than that after a 3 stone loss...

I am very "squishy", especially my stomach. I have a flabby lower stomach which is a lot smaller than it was but now it feels kind of empty? Like loose skin.

at the start of my diet I ate too little calories so I know I probably lost a lot of muscle mass. I exercised by using a stationary bike for 30-40 mins a day.

I'm 5'3, currently hovering around 139-140 pounds.

I feel like I've become "skinny fat" (even though I'm not skinny at all). How can I fix this?

Replies

  • Earthtokarmen
    Earthtokarmen Posts: 19 Member
    I would strength train - you would look and feel better with some muscle on you.
  • ajc1309
    ajc1309 Posts: 255 Member
    is there a way I can do that at home? What would I need for it?
    sorry, I have no idea about weight training.
  • MikeyM1982
    MikeyM1982 Posts: 47 Member
    Start basic, do bodyweight exercises. Push ups, sit ups, leg raises from back (works abs), plank position, reverse leg raises (from plank position for glutes) squats, lunges.

    You can also add in some weight that you will have around your house every day. Try bicep curls with a 2L bottle of water in each hand. Try shoulder presses with them (pushing the bottles from shoulder heigh up in to the air) , and lateral raises (start with the bottles by your groin and raise them out to your side, parallel with the floor).

    Then you can add weight to your squats and lunges.

    The ultimate exercise for building all over body muscle, as it uses pretty much every muscle in your body, is the squat.

    Deadlifts are way up there too.

    If in doubt on anything, google is your friend.
  • Earthtokarmen
    Earthtokarmen Posts: 19 Member
    I like http://www.bodyrock.tv/. It is free and online so I do it at home. They do use some equipment (which I don't have) - sometimes they tell you what you can do instead or I just try to sub something that works similar muscles.
  • SRH7
    SRH7 Posts: 2,037 Member
    This is a really simple, easy and quick routine you can do three times a week (complete with links to videos to show you how to do the moves correctly): http://produmbbellworkouts.com/dumbbell-routines/full-body-high-volume/

    You will need some dumbbells to do them - Argos is good for inexpensive ones and Lidl currently has a fitness promotion on with adjustable dumbbells (started last Thurs, so not guaranteed they will have them still at your local store but worth a try). Also have a look on Freecycle to see if anyone living near you is offering them for free. My advice would be to use as heavy ones as you can manage, make sure you get your form right and take your time.

    If you don't have the money right now then Google for "bodyweight" exercises - basically doing exercises without weights such as crunches, press-ups etc.
  • ajc1309
    ajc1309 Posts: 255 Member
    thanks everyone. Should I do these exercises aswell as the stationary bike or instead of?
  • SRH7
    SRH7 Posts: 2,037 Member
    No harm in carrying on with the bike, if you are enjoying it. I usually go for a run three times a week then do the strength programme afterwards so you could use the cycling as a warm-up.
  • michaelalouise3915
    michaelalouise3915 Posts: 124 Member
    This is a really simple, easy and quick routine you can do three times a week (complete with links to videos to show you how to do the moves correctly): http://produmbbellworkouts.com/dumbbell-routines/full-body-high-volume/

    You will need some dumbbells to do them - Argos is good for inexpensive ones and Lidl currently has a fitness promotion on with adjustable dumbbells (started last Thurs, so not guaranteed they will have them still at your local store but worth a try). Also have a look on Freecycle to see if anyone living near you is offering them for free. My advice would be to use as heavy ones as you can manage, make sure you get your form right and take your time.

    If you don't have the money right now then Google for "bodyweight" exercises - basically doing exercises without weights such as crunches, press-ups etc.

    Posting so I can check out these links when I'm at home
  • Vailara
    Vailara Posts: 2,477 Member
    I use a book called Body By You by Mark Lauren. It has a very simple strength programme of exercises you can do with things you would normally find around the home (doorways, tables, etc.). It takes about 20 minutes, 3 times a week, so it's really easy to fit in. What I really like about it is that the exercises are progressive, so you start off finding what level you are at, then move up when you're ready rather than sticking with the same exercise all the way through. It means you are always being challenged.

    The author also wrote You Are Your Own Gym which is very popular and has a useful app. It's also good, but I prefer Body By You (which is aimed at women). There is free information on bodyweight training at http://www.nerdfitness.com/ if you want to try those, but personally, I liked the structure of the Body By You book, and being able to fill in the boxes on the plan every couple of days!
  • SRH7
    SRH7 Posts: 2,037 Member
    I use a book called Body By You by Mark Lauren. It has a very simple strength programme of exercises you can do with things you would normally find around the home (doorways, tables, etc.). It takes about 20 minutes, 3 times a week, so it's really easy to fit in. What I really like about it is that the exercises are progressive, so you start off finding what level you are at, then move up when you're ready rather than sticking with the same exercise all the way through. It means you are always being challenged.

    The author also wrote You Are Your Own Gym which is very popular and has a useful app. It's also good, but I prefer Body By You (which is aimed at women). There is free information on bodyweight training at http://www.nerdfitness.com/ if you want to try those, but personally, I liked the structure of the Body By You book, and being able to fill in the boxes on the plan every couple of days!

    Will look into these - thanks for the ideas!
  • AverageUkDude
    AverageUkDude Posts: 371 Member
    A good watch : https://www.youtube.com/watch?v=4GgbzzOZlaY
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Don't take this the wrong way, but you have a BMI of 24.8, which is just barely into the "normal" category. There is a chance that you are small framed and still just overweight for your frame. Now, strength training WILL give you great results for reducing body fat, but I think you are worrying about "skinny fat" too soon. Just work on slowly losing a few more pounds with a small calorie deficit and strength training, results will come!
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