I'M NOT OVERWEIGHT BUT I'M STILL FAT, PLEASE ADVISE
missm1969
Posts: 13 Member
I'm 5ft 3.5" & weigh 9 stone, which apparently is ideal. But I'm still fat! I I'm pear shaped & bottom heavy. There are lots of people I know that are the same weight & height as me but their body shapes are NOTHING like mine, it's so unfair. I look about a stone more than I am. How can this be when we're the same height & weight, I even know people who weigh MORE than me yet are still slimmer. My legs are like tree trunks, they don't narrow as they go done (towards my feet) they're fat & wobbly all over, especially from below my knees going up to the top of my thighs & saddlebags. Has anyone else been this unlucky & have you managed to tone/lose fat from your chubby legs successfully? If so, how? I don't know what to do. Everyone says to lose fat (from anywhere) you need to lose weight but I'm not overweight, anyway, last year I was under 8 stone but still had the same jumbo legs so it seem s I can't win. I've been going to the gym for the last 2 months. I started off walking on the treadmill on an incline 5 days a week but nothing changed. This last month I've been doing weight - leg extension, leg press, adductor & abductor, 10 sets of 12 reps one each, 5 times a week & STILL no change? What am I doing wrong? Why won't this fat shift?? Please help.
My body fat is 29% & I'm 45
I'd put a photo up but don't know how
My body fat is 29% & I'm 45
I'd put a photo up but don't know how
0
Replies
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What's your bodyfat? You likely need to lower that. So, lift heavy, compound lifts, start with a full body routine. Do some HIiT, eat at a moderate deficit and have patience.0
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I forgot to say, my bady fat is 29%What's your bodyfat? You likely need to lower that. So, lift heavy, compound lifts, start with a full body routine. Do some HIiT, eat at a moderate deficit and have patience.0 -
I reserve all comment until you at least upload a profile picture showing the class what you mean. I cannot believe for a second you are fat in any sense of the word.
How to upload a profile picture: http://www.myfitnesspal.com/help/faq/47-how-do-i-upload-a-photo
How to upload a forum picture: http://www.myfitnesspal.com/topics/show/719508-picture-in-forum-blog0 -
I second Jen. You may be at your target weight, but if you have very little muscle that still may not look like you think. As far as I know, 29% is not at all a high or unhealthy BF%, but it is also not that really low either.
The solution is to build muscle by lifting weights, and eat a high protein diet at perhaps a slight deficit.0 -
I know the feeling. I'm 7.5 stones and 5ft4, yet I'm huge. 0
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Your body fat is at the high end for a female? How old are you?
I agree with a full body routine using compound exercises and bouts of high intensity cardio. I would increase my rep range and decrease my weights. Add plyometrics if your knees are good, that will help lean your legs out.
What is your diet like? Higher protein intakes help reduce puffiness, if you're eating lots of poor quality carbs and lots of sugars it will show. Make sure you are eating good quality fats, not junk fats.0 -
As mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.0 -
right, photo is up (thanks for that) & now u can see my flabby legsI reserve all comment until you at least upload a profile picture showing the class what you mean. I cannot believe for a second you are fat in any sense of the word.
How to upload a profile picture: http://www.myfitnesspal.com/help/faq/47-how-do-i-upload-a-photo
How to upload a forum picture: http://www.myfitnesspal.com/topics/show/719508-picture-in-forum-blog0 -
I don't want to 'live up to a fake image of perfection' I just want to be able to wear shorts in the summer! & with MY legs, I can'tAs mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.
Also, I mentioned, I DO do weights, isn't that 'compound/resistance exercise?0 -
right, photo is up (thanks for that) & now u can see my flabby legsI reserve all comment until you at least upload a profile picture showing the class what you mean. I cannot believe for a second you are fat in any sense of the word.
How to upload a profile picture: http://www.myfitnesspal.com/help/faq/47-how-do-i-upload-a-photo
How to upload a forum picture: http://www.myfitnesspal.com/topics/show/719508-picture-in-forum-blog
Honestly, I don't think your legs look fat. At all. What does you ideal set of legs look like? Thin or toned and muscular? Post a picture or link to your ideal.
As a lady with thick legs and rear end with no weight to lose, my advice to you would be eating at a very modest (or no) deficit, lifting with lots of weighted squats, and doing Butt Bible on your non-lift days. Do this for several months. But that's because I want my thighs to look how they do in my profile picture. If you want something else, I got nothing.0 -
So here's the thing. These other people may very well be the same weight as you but have more lean muscle mass whike you have more fat so you will look completely different. That and genetics may just not be on your side when it comes to legs so your going to have to work harder than others for your desired look.
Everyone is right, you need to lower your body fat and increase muscle mass with strength training. Two things caught my eye in your post:
1. You said you've been doing it for a month and don't see any progress. You are probably right. Building muscle is not like losing fat. You can lose 10 pounds a month and really see a difference. Buikding muscle takes a bit longer than that. I wouldn't expect to really visibly see that many changes until 3-6 months out. They are happening, but buikding muscle takes time. AND if your goal is to have smaller, toned legs than you need to get the fat off there. Buikding muscle while having the same amount of fat covering it up is just going to lead you to healthy strong legs but not the petite toned ones I think you are saying you want. That said, you should still do strength training bc even if you remove the fat and still have low muscle mass on your legs than your just going to end up with smaller, skinny fat legs. Which I don't think is what you are shooting for either. Best recommendation I could give you is to go hard strength training for 3-4 months than hit a caloric deficiet. Still lift heavy to preserve your muscle but you'll start losing the fat covering them and be able to show off those legs. It's not a quick process and to get what you really want you may have to go under your ideal weight. I know I know **** isn't fair sometimes with genetics. If you are not down for the long haul with this than just give up now bc there is no instantaneous fix for this.
2. You say you workout your legs 5 days a week? If you are doing your strength training properly than there is no way you'd be able to do that. Load up the weights as heavy as you can do them. Instead of 10-12 reps shoot for 6-8 with 4 to 5 sets where you are struggling to finish your last set. When you can barely walk the next 2 days than you know you've done it right. Keep those working sets while you do your deficit. Once you've happy with the amount of fat you've lost on the deficit then switch over to around 80% of what your working weight was with those 6-8 reps and start shooting for 3-4 sets with 10-12 reps. Also, the exercises you listed are good but your lacking the best 3. Squats, deadlifts, and lunges. Those 3 will do more for those legs than twice as many leg extensions.0 -
I don't want to 'live up to a fake image of perfection' I just want to be able to wear shorts in the summer! & with MY legs, I can'tAs mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.
Also, I mentioned, I DO do weights, isn't that 'compound/resistance exercise?
Who is stopping you from wearing shorts? Is it at gun point? You have such negative talk about your body you could never look good enough to be satisfied. No one cares about your legs and if they do then they have their own problems they need to address. You CAN wear shorts if you choose to.
My legs don't look much different than yours, likely worse. I have saggy skin on my thighs because I used to be so heavy and did lots of yo-yoing on conventional diets. I don't care. I wear shorts, skirts, bathing suits. I'll do whatever I want. I love my body. It is healthy and strong and I won't get another one. I regret treating it like crap and hating it for so long.
Really, I'm trying to give you the best advice ever. Love yourself. Respect yourself. Work on your self-dialogue. You are reducing your quality of life for nothing. Improve your health by all means, but forget the putting yourself down. Nothing is gained by self-hate. Forget wasting energy on worrying about what others might be thinking. Life is too short for that.0 -
Jesus, why are you being nasty? I DON'T HATE MYSELF! I DON'T PUT MYSELF DOWN! This website is FULL of people wanting to improve their physical appearance, including you, it doesn't mean we all hate ourselves fgs. Of course no-one is putting a gun to my head telling me I can't wear shorts. I'm only asking advise on how I can tone my chubby legs, this does NOT mean I hate myself, or compare myself to other people or (you forgot to say this one-) have low self esteem. Bloody Hell!
I don't want to 'live up to a fake image of perfection' I just want to be able to wear shorts in the summer! & with MY legs, I can'tAs mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.
Also, I mentioned, I DO do weights, isn't that 'compound/resistance exercise?
Who is stopping you from wearing shorts? Is it at gun point? You have such negative talk about your body you could never look good enough to be satisfied. No one cares about your legs and if they do then they have their own problems they need to address. You CAN wear shorts if you choose to.
My legs don't look much different than yours, likely worse. I have saggy skin on my thighs because I used to be so heavy and did lots of yo-yoing on conventional diets. I don't care. I wear shorts, skirts, bathing suits. I'll do whatever I want. I love my body. It is healthy and strong and I won't get another one. I regret treating it like crap and hating it for so long.
Really, I'm trying to give you the best advice ever. Love yourself. Respect yourself. Work on your self-dialogue. You are reducing your quality of life for nothing. Improve your health by all means, but forget the putting yourself down. Nothing is gained by self-hate. Forget wasting energy on worrying about what others might be thinking. Life is too short for that.1 -
Hey girl...I think you need to get on a serious lifting program, and please try to be patient. 2 months of lifting is just the teeeny tiiiny tip of the iceberg. It takes time to change the shape of your body. It takes a LOT of resistance, and the right nutrition, and patience...lots of it. Lower body fat is extremely stubborn for some women...for a LOT of women. You are not alone. You need to incorporate other exercises in your regimen as well...Squats, lunges, bulgarian split squats, Barbell Step-ups, Deadlifts, Stiff-legged deadlifts...you have to work your legs really hard to get them to change shape. And of course the fat that is on your legs will only come off with time and a calorie deficit. You can do it though!! It'll just take time...0
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Thank You!Hey girl...I think you need to get on a serious lifting program, and please try to be patient. 2 months of lifting is just the teeeny tiiiny tip of the iceberg. It takes time to change the shape of your body. It takes a LOT of resistance, and the right nutrition, and patience...lots of it. Lower body fat is extremely stubborn for some women...for a LOT of women. You are not alone. You need to incorporate other exercises in your regimen as well...Squats, lunges, bulgarian split squats, Barbell Step-ups, Deadlifts, Stiff-legged deadlifts...you have to work your legs really hard to get them to change shape. And of course the fat that is on your legs will only come off with time and a calorie deficit. You can do it though!! It'll just take time...0 -
You said:
My legs are like tree trunks, they don't narrow as they go done (towards my feet) they're fat & wobbly all over, especially from below my knees going up to the top of my thighs & saddlebags.
Did you look at your posted pic??
Your ankles are tiny!
You just need to tone the upper legs, from the knees down your fine, love that body it is the only one you get.0 -
Hey girl...I think you need to get on a serious lifting program, and please try to be patient. 2 months of lifting is just the teeeny tiiiny tip of the iceberg. It takes time to change the shape of your body. It takes a LOT of resistance, and the right nutrition, and patience...lots of it. Lower body fat is extremely stubborn for some women...for a LOT of women. You are not alone. You need to incorporate other exercises in your regimen as well...Squats, lunges, bulgarian split squats, Barbell Step-ups, Deadlifts, Stiff-legged deadlifts...you have to work your legs really hard to get them to change shape. And of course the fat that is on your legs will only come off with time and a calorie deficit. You can do it though!! It'll just take time...
What she says! Be encouraged--and LIFT!!!0 -
Jesus, why are you being nasty? I DON'T HATE MYSELF! I DON'T PUT MYSELF DOWN! This website is FULL of people wanting to improve their physical appearance, including you, it doesn't mean we all hate ourselves fgs. Of course no-one is putting a gun to my head telling me I can't wear shorts. I'm only asking advise on how I can tone my chubby legs, this does NOT mean I hate myself, or compare myself to other people or (you forgot to say this one-) have low self esteem. Bloody Hell!
I don't want to 'live up to a fake image of perfection' I just want to be able to wear shorts in the summer! & with MY legs, I can'tAs mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.
Also, I mentioned, I DO do weights, isn't that 'compound/resistance exercise?
Who is stopping you from wearing shorts? Is it at gun point? You have such negative talk about your body you could never look good enough to be satisfied. No one cares about your legs and if they do then they have their own problems they need to address. You CAN wear shorts if you choose to.
My legs don't look much different than yours, likely worse. I have saggy skin on my thighs because I used to be so heavy and did lots of yo-yoing on conventional diets. I don't care. I wear shorts, skirts, bathing suits. I'll do whatever I want. I love my body. It is healthy and strong and I won't get another one. I regret treating it like crap and hating it for so long.
Really, I'm trying to give you the best advice ever. Love yourself. Respect yourself. Work on your self-dialogue. You are reducing your quality of life for nothing. Improve your health by all means, but forget the putting yourself down. Nothing is gained by self-hate. Forget wasting energy on worrying about what others might be thinking. Life is too short for that.
Are you serious? Wow.
You need to re-read your posts. If talking about yourself like that is healthy and normal for you, well, my bad. Sorry for wasting my time on trying to give some advice that could enrich your quality of life. Enjoy missing out on wearing shorts or doing whatever you want because of your "tree trunk, fat and wobbly, saddlebag" legs. :sad:0 -
I know the feeling. I'm 7.5 stones and 5ft4, yet I'm huge.
Isn't that 105 pounds?0 -
I store most of my fat on my legs. Lifting has helped. My legs look 100% better than they did. But I'm always going to be shaped the way I'm shaped.
You have to realize that while you can change to a certain extent, you can't change your genetics. So just aim for being the best that you can be and try not to compare yourself to others. They are probably looking at you and wishing they had some of your strengths.
So my advice is two-fold. First, start lifting heavy. You can either eat at a slight deficit (5% tops) or at maintenance (to recomp and slowly lower your body fat percentage). Start taking pictures and measurements and don't worry about the scale at this point. You'll see some water weight gain when you start lifting. That's okay. Give it at least a month to go down. Second, work on your self-talk. Find the things that you like about your body and make an effort to notice them when you look in the mirror.0 -
I know the feeling. I'm 7.5 stones and 5ft4, yet I'm huge.
OH puhlease:frown:0 -
I store most of my fat on my legs. Lifting has helped. My legs look 100% better than they did. But I'm always going to be shaped the way I'm shaped.
You have to realize that while you can change to a certain extent, you can't change your genetics. So just aim for being the best that you can be and try not to compare yourself to others. They are probably looking at you and wishing they had some of your strengths.
So my advice is two-fold. First, start lifting heavy. You can either eat at a slight deficit (5% tops) or at maintenance (to recomp and slowly lower your body fat percentage). Start taking pictures and measurements and don't worry about the scale at this point. You'll see some water weight gain when you start lifting. That's okay. Give it at least a month to go down. Second, work on your self-talk. Find the things that you like about your body and make an effort to notice them when you look in the mirror.
this
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs0 -
I store most of my fat on my legs. Lifting has helped. My legs look 100% better than they did. But I'm always going to be shaped the way I'm shaped.
You have to realize that while you can change to a certain extent, you can't change your genetics. So just aim for being the best that you can be and try not to compare yourself to others. They are probably looking at you and wishing they had some of your strengths.
So my advice is two-fold. First, start lifting heavy. You can either eat at a slight deficit (5% tops) or at maintenance (to recomp and slowly lower your body fat percentage). Start taking pictures and measurements and don't worry about the scale at this point. You'll see some water weight gain when you start lifting. That's okay. Give it at least a month to go down. Second, work on your self-talk. Find the things that you like about your body and make an effort to notice them when you look in the mirror.
Solid advice is solid. Lift, lift heavy, love what you see in the mirror.0 -
Sorry I missed the part about lifting. Get a beginner compound barbell routine like Stronglifts or Starting Strength.0
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Hey girl...I think you need to get on a serious lifting program, and please try to be patient. 2 months of lifting is just the teeeny tiiiny tip of the iceberg. It takes time to change the shape of your body. It takes a LOT of resistance, and the right nutrition, and patience...lots of it. Lower body fat is extremely stubborn for some women...for a LOT of women. You are not alone. You need to incorporate other exercises in your regimen as well...Squats, lunges, bulgarian split squats, Barbell Step-ups, Deadlifts, Stiff-legged deadlifts...you have to work your legs really hard to get them to change shape. And of course the fat that is on your legs will only come off with time and a calorie deficit. You can do it though!! It'll just take time...
This. Definitely this.
You have only been lifting for a month, and doing pretty small isolation lifts at that. Start doing full body compoud instead or as well as, and eat in a small-moderate deficit to lose body fat. Its not going to be mega fast but it will work.0 -
I think you will see a lot of improvement if you start up a real strength training program. There are many options as mentioned in this thread such as The New Rules of Lifting for Women or any of the other New Rules books. I prefer The New Rules of Lifting for Life (it's an excellent beginner program, and allows for progression or any level). The New Rules of Lifting Supercharged is great also. http://www.thenewrulesoflifting.com
My favorite is Strong Curves by Bret Contreras bretcontreras.com This is an excellent program to work on your "problem" area (booty and legs).
Good exercises with heavy (for you) weights and increasing as you get stronger and better at it: Hip thrusts and Glute bridges, Deadlifts, Squats, Lunges or Split Squats, High Step ups, Glute kickbacks or Quadriped Hip Extensions (this is usually called something like a Butt Blaster), Abduction, and a lot more (I know I'm forgetting stuff right now). These are just some basics to start with.
You aren't fat. You just want lower bodyfat and something different in your fitness, physique, body composition. And it's ok that you want that, lots of people are here doing that.0 -
My 2 cents:
1) like some others have mentioned, HIIT & heavy lifting (squats, weighted lunges, deadlifts...etc). I've always had thick thighs and carried extra body fat there, and since I started doing CrossFit (basically HIIT & heavy lifting), I've finally started to trim them up.
2) you DO compare yourself to others (see below), and I think Akima's response was sincere and serious. I realize that you are looking for advice on a specific subject, but she's right, go easy on yourself :flowerforyou:[snip] There are lots of people I know that are the same weight & height as me but their body shapes are NOTHING like mine, it's so unfair. I look about a stone more than I am. How can this be when we're the same height & weight, I even know people who weigh MORE than me yet are still slimmer. [snip]0 -
I know the feeling. I'm 7.5 stones and 5ft4, yet I'm huge.
Isn't that 105 pounds?
yeah. but i don't look it. I look fat.0 -
I know the feeling. I'm 7.5 stones and 5ft4, yet I'm huge.
OH puhlease:frown:
I know it sounds stupid but i really am! other people my weight look amazing yet I look fat. it sucks0 -
wow, what is your problem? she's only asking a question & your basically saying EVERYONE who wants to shift a bit of fat has self loathing issues!
Jesus, why are you being nasty? I DON'T HATE MYSELF! I DON'T PUT MYSELF DOWN! This website is FULL of people wanting to improve their physical appearance, including you, it doesn't mean we all hate ourselves fgs. Of course no-one is putting a gun to my head telling me I can't wear shorts. I'm only asking advise on how I can tone my chubby legs, this does NOT mean I hate myself, or compare myself to other people or (you forgot to say this one-) have low self esteem. Bloody Hell!
I don't want to 'live up to a fake image of perfection' I just want to be able to wear shorts in the summer! & with MY legs, I can'tAs mentioned, you likely would benefit from strength training. However, according to many experienced people, you will not be able to build muscles in a calorie deficit. So start strength training (I do body weight exercises at home), eat more (healthy, nutrient dense food), and be patient. BMI is really a poor indicator of health. You could actually gain weight and yet be healthier and have less fat than you do now once you get into a good strength training routine..
And, it's quite obvious that your perception of yourself is overly critical and needs to be improved. Nothing good comes from hating our bodies. You only get one so love it and treat it with respect. Stop comparing yourself to other people and stop trying to live up to a fake image of perfection. I'm in my 40s too and I'm so done with the self hate. Completely over it.
Also, I mentioned, I DO do weights, isn't that 'compound/resistance exercise?
Who is stopping you from wearing shorts? Is it at gun point? You have such negative talk about your body you could never look good enough to be satisfied. No one cares about your legs and if they do then they have their own problems they need to address. You CAN wear shorts if you choose to.
My legs don't look much different than yours, likely worse. I have saggy skin on my thighs because I used to be so heavy and did lots of yo-yoing on conventional diets. I don't care. I wear shorts, skirts, bathing suits. I'll do whatever I want. I love my body. It is healthy and strong and I won't get another one. I regret treating it like crap and hating it for so long.
Really, I'm trying to give you the best advice ever. Love yourself. Respect yourself. Work on your self-dialogue. You are reducing your quality of life for nothing. Improve your health by all means, but forget the putting yourself down. Nothing is gained by self-hate. Forget wasting energy on worrying about what others might be thinking. Life is too short for that.
Are you serious? Wow.
You need to re-read your posts. If talking about yourself like that is healthy and normal for you, well, my bad. Sorry for wasting my time on trying to give some advice that could enrich your quality of life. Enjoy missing out on wearing shorts or doing whatever you want because of your "tree trunk, fat and wobbly, saddlebag" legs. :sad:0
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