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I'm "skinny fat" and stuck in a rut
stephaniejmnz
Posts: 30 Member
So ive been working out for a few months with little to show for it. No matter how much I do, I still look lanky everywhere but my stomach has a very substantial amount of fat that never goes away. It seems like everything I eat goes straight there. I have muscle everywhere, but it doesn't seem to show through. I know that my diet is to blame, but I've never gotten the hang of nutrition and I know this is why I'm stuck. I don't know how to manage my nutrition or if I should eat to bulk or lose fat, Id appreciate any advice!
I work out about 4-5 times a week and hardly do any cardio. I mostly focus on strength training.
I work out about 4-5 times a week and hardly do any cardio. I mostly focus on strength training.
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Replies
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Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.0
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what are your current stats = height/weight/age/gender/? Do you know your body fat %? how long have you been working out for? How many calories a day are you consuming?0
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I've been told cardio is needed to lose weight.0
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what are your current stats = height/weight/age/gender/? Do you know your body fat %? how long have you been working out for? How many calories a day are you consuming?
I'm 20, female, 5'4 and I weigh 117. Last time I checked by body fat % was about 6 months ago and it was at 22%. At that time I weighed about 122 though so I'm sure it's changed.0 -
I've been told cardio is needed to lose weight.
no it's not. cardio increases how much you can eat while still maintaning a deficit, but it does not make you lose weight. for some people, doing cardio helps them lose weight because they don't increase what they eat to compensate for it, but for others, they tend to increase what they eat too much for it to help at all.0 -
Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.
Well, abs are made in the kitchen in that diet is ultimately what helps shed body fat %. Diet, as in, HOW much you eat. The quality or type of food makes no difference.
OP, I'm in the same boat as you. Ultimately, eat at a small deficit (since you appear to have only one last area to lose any drastic fat from), do some form of progressive lifting and be patient. It absolutely sucks that belly fat seems to linger for as long as it does, but hang in there.
I'd add, too... sometimes food *does* matter if you're dealing with an intolerance you might not know about. It won't be making you gain fat at any certain rate, but inflammation from it can lead to bloating that might seem like "stubborn fat." Worth checking out, in addition to posture (like Anterior Pelvic Tilt).0 -
stephaniejmnz wrote: »
I'm 20, female, 5'4 and I weigh 117. Last time I checked by body fat % was about 6 months ago and it was at 22%. At that time I weighed about 122 though so I'm sure it's changed.
do you have a picture?0 -
stephaniejmnz wrote: »
I'm 20, female, 5'4 and I weigh 117. Last time I checked by body fat % was about 6 months ago and it was at 22%. At that time I weighed about 122 though so I'm sure it's changed.
Whoops, just saw this.
So, I have to ask: would you be willing to share pictures? There's a common thread when healthy weight 20 year old women come on and say something like, "I'm skinny fat!" or, "My thighs are too big!" Sometimes, it's all in our perception. And sometimes, our self-perception can be wrong.0 -
stephaniejmnz wrote: »
I'm 20, female, 5'4 and I weigh 117. Last time I checked by body fat % was about 6 months ago and it was at 22%. At that time I weighed about 122 though so I'm sure it's changed.
You sound relatively small already, it might be worth considering bulk and cut cycles in conjunction with your lifting or at least eating at maintenance and focusing on reomposition (that will be a very long process).
Are you doing a progressive lifting routine, or did you design your own lifting program?
ETA: An example of how gaining more weight but as muscle may make you like your body more:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
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Embarrassing but here Ya go.0
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I agree that abs are made in the kitchen. and strength training is very important, but you should probably up the cardio some too....you have to find that balance!
Good luck!0 -
stephaniejmnz wrote: »
Well, my first reaction is: tight shorts and posture issues. Otherwise, previous recommendations of small deficit + progressive lifting still apply.0 -
Whoops, just saw this.
So, I have to ask: would you be willing to share pictures? There's a common thread when healthy weight 20 year old women come on and say something like, "I'm skinny fat!" or, "My thighs are too big!" Sometimes, it's all in our perception. And sometimes, our self-perception can be wrong.
I by no means think I'm fat. I actually want to gain weight and muscle! It's just that I don't know how to go about it nutrition-wise.0 -
Well, abs are made in the kitchen in that diet is ultimately what helps shed body fat %. Diet, as in, HOW much you eat. The quality or type of food makes no difference.
OP, I'm in the same boat as you. Ultimately, eat at a small deficit (since you appear to have only one last area to lose any drastic fat from), do some form of progressive lifting and be patient. It absolutely sucks that belly fat seems to linger for as long as it does, but hang in there.
I'd add, too... sometimes food *does* matter if you're dealing with an intolerance you might not know about. It won't be making you gain fat at any certain rate, but inflammation from it can lead to bloating that might seem like "stubborn fat." Worth checking out, in addition to posture (like Anterior Pelvic Tilt).
I disagree on quality, but everyone is different. If I stay in my calorie range and eat what I'd think is unhealthy for an extended period of time, I may not gain weight, but its immediately noticeable body comp wise though my exercise routine is the same. .0 -
After seeing pics, I'd say eat at a slight deficit or maintenance and lift heavy. Again, I'd recommend a beginning full body program with progressive resistance. Strong lifts, starting strength are good choices.
What are you currently doing during your weight training?0 -
stephaniejmnz wrote: »
I by no means think I'm fat. I actually want to gain weight and muscle! It's just that I don't know how to go about it nutrition-wise.
Ah, then protein is the macro to focus on the most. Most recommend roughly .8-1g per pound of LBM as part of that small deficit. There's a group on here called "Eat, Train, Progress" that is very helpful to read for what to do/guidance (outside of some of the lesser quality suggestions on the main forums).
Otherwise, try looking into leangains.com and other body recomposition resources. This method is essentially focusing on adequate/high protein+maintenance calories+lifting.0 -
slight deficit and lift.
no way you're low 20's body fat.0 -
After seeing pics, I'd say eat at a slight deficit or maintenance and lift heavy. Again, I'd recommend a beginning full body program with progressive resistance. Strong lifts, starting strength are good choices.
What are you currently doing during your weight training?
I agree...I would say set MFP to .5 pound per week loss ..lift heavy and maybe mix in some cardio to increase burns....
OP - are you currently on a structured lifting program or a homemade one? Do you have access to a gym or do you work out from home?0 -
After seeing pics, I'd say eat at a slight deficit or maintenance and lift heavy. Again, I'd recommend a beginning full body program with progressive resistance. Strong lifts, starting strength are good choices.
What are you currently doing during your weight training?
I work out with my friend at a gym and we focus on a different area each day. Monday is arm and tricep, Tuesday is quads and calves etc. I used to to HIIT for about 20 minutes in the stair machine but I stopped. Should I pick that back up again a few times a week?0 -
stephaniejmnz wrote: »
I work out with my friend at a gym and we focus on a different area each day. Monday is arm and tricep, Tuesday is quads and calves etc. I used to to HIIT for about 20 minutes in the stair machine but I stopped. Should I pick that back up again a few times a week?
since you have access to a gym you might want to look into stronglifts or 5x5 by are great beginner programs and will get your introduced to lifting progressively heavier things..
Yes, I would recommend sticking with some HIIT on off lifting days, maybe one or two sessions a week ...and make sure you have one, 100% rest day...0 -
I agree...I would say set MFP to .5 pound per week loss ..lift heavy and maybe mix in some cardio to increase burns....
OP - are you currently on a structured lifting program or a homemade one? Do you have access to a gym or do you work out from home?
I do have access to the gym, and a few workout plans that I pick and choose workouts from. They're not homemade though.0 -
stephaniejmnz wrote: »
I do have access to the gym, and a few workout plans that I pick and choose workouts from. They're not homemade though.
since you have access to a gym you might want to look into stronglifts or 5x5 by are great beginner programs and will get your introduced to lifting progressively heavier things..0 -
I agree, learn how to lift properly ie compound lifts like heavy squats, deadlifts, hip thrusts pull-ups etc, whilst at maintenance to be safe and strong, then hit a slight deficit for a couple of months. You are probably high 20s body fat, and need to get that down by a few pounds to truly benefit from a bulk, where you know what you're doing lifting wise.0
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Springfield1970 wrote: »I agree, learn how to lift properly ie compound lifts like heavy squats, deadlifts, hip thrusts pull-ups etc, whilst at maintenance to be safe and strong, then hit a slight deficit for a couple if months. You are probably high 20s body fat, and need to get that down by a few pounds to truly benefit from a bulk, where you mine what you're doing lifting wise.
I think you need to post a vid of hip thrusts so we can all learn better form....:)0 -
I think you need to post a vid of hip thrusts so we can all learn better form....:)
Easy tiger! ;-)
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I'm curious about the .5 lbs/week suggestions. Would eating for losing 1 or 2 pounds/week be too low of a caloric intake to continue to support building muscle? I'm currently in a similar plan and I'm set for losing 1 pound a week.
To add to the cardio discussion I enjoy my cardio regimen as it supports other fitness goals. When I go higher cardio though I eat back many a high percentage of the calories I burn through healthier options (adding PB to shakes, almond milk instead of water, additional green smoothies, etc).
OP: I suggest stronglifts as well. I started with Stronglifts. It's much easier to get into the routine since it's much more direct and you focus on learning form for 5 workouts and it gives a nice beginner burst at the jump.0
This discussion has been closed.
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