Need to understand body fat %!
Replies
-
I don't want skinny legs, I want the cellulite gone and a smidge less weight on them!!
Fed up of people saying 'you don't need to lose weight'. I know I don't, but I'm trying to turn my health around for the better, so that in the long run I live a happy healthy life. Losing a bit of leg fat so that I don't look out of proportion is NOT a big deal people!!0 -
@katiejanecollins First let me start by saying that if your profile picture is accurate, you look absolutely stunning. That being said, if you are trying to change the look of your legs, doing the same cardio/HIIT workout numerous times a week is not going to get you there.
You should consider adding in strength training a few times a week. Exercises like squats, step-up lunges, dumbbell jump squats, abductor and adductor work will all get your legs looking very tight.
All too often people focus specifically on cardio and end up looking much thinner, but not what they were hoping for. If you want to look like an athlete, train like one.
For calories, check out the calculator on Scooby's Workshop, it's very accurate and has worked well for me, better than the MFP calculator.
Also, don't factor in calories burned from strength training, only from your HIIT training.
If you're interested, I'd be happy to share a few workouts I've used with other females that they had great success with.
Good luck!0 -
Thank you for your response marcolbmp, and for not judging me by my pic! I love squats, but my knee plays up a lot making it tricky
I'll look for an alternative! 0 -
From someone who is also small and has legs as problem areas, I understand how you're feeling.
I think you are where I am about a year ago, doing a lot of cardio but not seeing the toned up results you want.
Just a couple of things first, unfortunately cellulite is just a part of life for us women, there's no special exercises or creams or workouts which will get rid of that apart from trying to gain muscle which gives your skin to have a more 'smooth' appearance, if that makes any sense. Secondly, if you want to lose 'a smidge' of weight on your legs, that's fine, personal preference, however you can't spot reduce fat, you just have to do the calculations of calories in/calories out and add some exercise and fat will come off everywhere.
But anyway, back to my original thought process, I believe you are where I was a year ago, one big thing has changed my life, my legs and my confidence. Lifting weights. And not just the odd light dumbell, I mean serious weights.
On here are some amazing women who have shown that lifting weights works wonders, it helps strengthen your muscle, maintain or increase (depending on diet), seems to help the cellulite issue, gives shape to legs... it works completely differently to your cardio work outs.
In a nutshell, cardio helps your calorie deficit and helps you to lose body fat however you might still seem to have areas of 'flab' or pockets of fat.
Look up Stronglifts or other weight lifting begineers programs. I seriously can't recommend enough. Not only now do I have more confidence, shapely legs, arms, bum, abs... I also get a lot of praise in the gym, a lot from regulars in there, for how much weight I can lift!
Do it, you won't regret it.0 -
Thank you GeorgiPorgi1989, I'm so glad someone gets where I'm coming from! I've heard good things about weight lifting, just been scared that it'll bulk me up. Also, I never feel like I've worked out enough if I'm not sweating from a crazy cardio sessions - which I know is wrong. Do you have a before and after pic of your legs? Intrigued to see what weights can do!0
-
I don't... for the simple reason I hardly used to take any photos of myself or legs (apart from face ones!) before I started as I reallllly didn't like myself. Being on here has made me wish I had taken more before photos so I can compare... That's probably why it's taken me a while to see differences because I'm just relying on my own memory rather than photographic evidence.
But have a look on the forums on here, in the success stories, in fitness exercise, there's loads of women showing the positives of weight training.
And trust me, you won't bulk up. Women aren't built that way. The only way you could bulk up is by serious serious lifting and meticuously watching your diet and every gram that goes into your mouth. For us every day folk, stick to a good diet, good amounts of protein, good few weight lifting sessions and trust me, you will see the world of difference.
If you're part of a gym then go speak to a trainer, they'll be able to point you in the right direction.0 -
Fab thank you so much! I had peek at your diary and what you eat for breakfast is similar to me, but your lunches and dinners are far more nutritional in terms of protein etc! Might have to get me some steamed veg and chicken for lunch instead of my usual ham salad wrap and snack a jacks!!0
-
Cellulite is genetic and there's not much you can do to "rid" yourself of it if your body weight is close to where it should be. Even thin females have cellulite.
There are topical creams that help camoflauge them, but they are just temporary.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
I never used to have it, it's just since I gained weight, which is what made me think it would go if I lost the weight! Maybe not... damn.0
-
Research it. You'll find that it's at the cellular level and really the only TRUE way to rid yourself of it is surgery (removal). Now you can reduce it's appearance by having a lower body fat %, but unfortunately you can't target where you want fat to be lowered on the body by eating or exercise. Body fat is lost systematically so if you lose 1%, it comes from all over. So while you may lose some from your legs, you'll also lose some from your upper body too.katiejanecollins wrote: »I never used to have it, it's just since I gained weight, which is what made me think it would go if I lost the weight! Maybe not... damn.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
Ok, thank you
0 -
0 -
I think you look great! :-) I have bigger thighs and it is hard to slim them. I have started squats and lunges. Hopefully it works soon!0
-
OP, also just wanted to add that I think the people who are saying you don't need to lose weight mean that losing more weight won't get you the look that you want, building muscle will. As others have mentioned, it is difficult for women to gain a lot of muscle, and women who do become "bulky" work really hard for years to get that way. So focusing more on strength training rather than cardio will not make you bulky. In fact, it's the best way to lower your bf % a bit.
And as per my friend who is a dermatologist, the best (non-doctor administered) way to camouflage cellulite is a fake tan and... muscle. Slightly bigger muscles will stretch the skin and fat a bit tighter, lessening the obviousness of the fat pockets. Cellulite is from the devil
. Good luck! :drinker: 0 -
Deksrl, not sure what that's supposed to imply?
Thanks InsanityForMe and Kimny72! Weights plus cardio is seemingly the way to go, so long as I can push through the crowds of men to get near the weights at my gym!!
0 -
katiejanecollins wrote: »Deksrl, not sure what that's supposed to imply?
Thanks InsanityForMe and Kimny72! Weights plus cardio is seemingly the way to go, so long as I can push through the crowds of men to get near the weights at my gym!!
There is so much misinformation in this thread. Listen to the people who are saying less cardio more strength training. Eat at maintenance level. Get adequate protein.
0 -
Not sure what you're saying? I am listening to those people...0
-
katiejanecollins wrote: »Not sure what you're saying? I am listening to those people...
Then you should see some improvements
0 -
GeorgiPorgi1989 wrote: »From someone who is also small and has legs as problem areas, I understand how you're feeling.
I think you are where I am about a year ago, doing a lot of cardio but not seeing the toned up results you want.
Just a couple of things first, unfortunately cellulite is just a part of life for us women, there's no special exercises or creams or workouts which will get rid of that apart from trying to gain muscle which gives your skin to have a more 'smooth' appearance, if that makes any sense. Secondly, if you want to lose 'a smidge' of weight on your legs, that's fine, personal preference, however you can't spot reduce fat, you just have to do the calculations of calories in/calories out and add some exercise and fat will come off everywhere.
But anyway, back to my original thought process, I believe you are where I was a year ago, one big thing has changed my life, my legs and my confidence. Lifting weights. And not just the odd light dumbell, I mean serious weights.
On here are some amazing women who have shown that lifting weights works wonders, it helps strengthen your muscle, maintain or increase (depending on diet), seems to help the cellulite issue, gives shape to legs... it works completely differently to your cardio work outs.
In a nutshell, cardio helps your calorie deficit and helps you to lose body fat however you might still seem to have areas of 'flab' or pockets of fat.
Look up Stronglifts or other weight lifting begineers programs. I seriously can't recommend enough. Not only now do I have more confidence, shapely legs, arms, bum, abs... I also get a lot of praise in the gym, a lot from regulars in there, for how much weight I can lift!
Do it, you won't regret it.
This is really good advice, OP. I guarantee that you'll get more of the results you want by hitting the free weights than you will running on machines like a hamster on the wheel.
The whole "you'll bulk up!" thing is a myth. Men who get big muscles work like HELL to get that way, and women have even more challenges when trying to bulk up because much of that big muscle growth is androgen-fueled.
In other words, unless you are seriously training for HOURS a day, eating a very specific bulking diet, and possibly injecting nasty chemicals into your body? Your inner She-hulk will never be released.
0 -
katiejanecollins wrote: »"So it is important to eat at a very small deficit (500 calories or less) to make the weight loss sustainable." I know it can't be right - but I don't know what Allan is actually meaning.
A calorie deficit is your Total Daily Energy Expenditure minus your total calorie intake per day.
Your Basal Metabolic Rate is the amount of calories your body needs every day just to function properly - meaning you could lie in bed all day, and require this number of calories.
Your Total Daily Energy Expenditure depends on what daily activities you do - for example, someone who does light activity (say someone who works at their desk in an office) may typically burn between 1,800-2,000 calories in a day, compared to someone who works in heavy manual labour, who would probably burn between 2,300-2,600 calories per day (or more).
So, say if you burned 2,000 calories everyday through your TDEE activities, and consumed 1,500 calories, your calorie deficit would be 2,000 - 1,500 = 500 calories. If you ate 1,500 calories everyday and burned 2,000 through your TDEE, after 1 week your deficit would then be 500 x 7 = 3,500 calories. There are 3,500 calories in 1 pound, so technically, you would lose 1 pound per week like this, without factoring in additional calories burned by exercise like cardio.
0 -
'She-hulk' haha - that made me chuckle Thanks EWJLang. I feel like a lot of people have misinterpreted what I originally said which is a shame. I do not want to be 'skinny' and I know you can't spot reduce - all I was looking for was a little advice around the body fat % subject 0
-
Thanks livijane07, that makes a lot more sense!!
0 -
0
-
katiejanecollins wrote: »Ok thanks for the advice, I'll try and incorporate more strength workouts into my week alongside the cardio I really want to get into swimming, is that classed as cardio or strength also?
swimming is cardio. How tall are you? It's a good thing you don't want to lose more weight and as someone else here stated, 22.5% body fat is healthy. Not sure what your ultimate body fat goal is, but you could stand to gain a few pounds and lose body fat, if that's what you're after.
0 -
Timorous_Beastie wrote: »AllanMisner wrote: »I’m looking at your profile picture and you do not have big legs. http://en.wikipedia.org/wiki/Body_dysmorphic_disorder
This. You have thin legs. You even have that coveted-by-some thigh gap. If you want legs like a Victoria's Secrets model, strap on some sky high heels and use photoshop like they do.
hate to disagree with you, but those models on the runway actually train hard to get in the shape they are in. Also, there is no photoshop on the runway.
0 -
I'm 5'3. I don't mind gaining a bit if it allows me to lose fat, I expect that actually as I gained last year when I began to build muscle0
-
IpuffyheartHeelsinthegym wrote: »Timorous_Beastie wrote: »AllanMisner wrote: »I’m looking at your profile picture and you do not have big legs. http://en.wikipedia.org/wiki/Body_dysmorphic_disorder
This. You have thin legs. You even have that coveted-by-some thigh gap. If you want legs like a Victoria's Secrets model, strap on some sky high heels and use photoshop like they do.
hate to disagree with you, but those models on the runway actually train hard to get in the shape they are in. Also, there is no photoshop on the runway.
I agree there - I watched a documentary on the VS models and they work damn hard.0 -
katiejanecollins wrote: »I'm 5'3. I don't mind gaining a bit if it allows me to lose fat, I expect that actually as I gained last year when I began to build muscle
I'm not saying you need to gain weight, but you definitely don't need to lose anymore weight. You can lose body fat while gaining weight and/or staying in maintenance mode, though. Best of luck to you!
0 -
IpuffyheartHeelsinthegym wrote: »katiejanecollins wrote: »I'm 5'3. I don't mind gaining a bit if it allows me to lose fat, I expect that actually as I gained last year when I began to build muscle
I'm not saying you need to gain weight, but you definitely don't need to lose anymore weight. You can lose body fat while gaining weight and/or staying in maintenance mode, though. Best of luck to you!
Yeah I don't really want to lose anymore weight, just lose fat 0 -
katiejanecollins wrote: »IpuffyheartHeelsinthegym wrote: »katiejanecollins wrote: »I'm 5'3. I don't mind gaining a bit if it allows me to lose fat, I expect that actually as I gained last year when I began to build muscle
I'm not saying you need to gain weight, but you definitely don't need to lose anymore weight. You can lose body fat while gaining weight and/or staying in maintenance mode, though. Best of luck to you!
Yeah I don't really want to lose anymore weight, just lose fat
in that case, weights and protein are your friends! Best of luck, doll!
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions