Vanity Pounds
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galgenstrick wrote: »galgenstrick wrote: »Is it the number you want lower or are you unhappy with the way you look? 114 is fairly low for 5'4. If you have very little muscle, I'd work on that. I'd go back to maintenance, or perhaps just under it, cut back cardio a tad and focus on a good weight training program to gain some muscle.
That's mostly it. It seems like I can't get my body fat down. I still have a flabby belly. I have recently started lifting to see if that would help.
Lifting wont help unless you're eating.
Eating plenty. I tend to make up for whatever restricting I have done every 2-3 days. For example, I probably had ~2,100 calories yesterday after a couple of days at ~1,200. I have to figure out a level that will allow me to build muscle without continuing to gain fat.
You're likely going to have to gain a little fat to gain appreciable muscle. Luckily once you've gained the muscle it's easy to cut off the rest of the extra fat, and you can do all of that while still looking good at under 20% BF.
Well the fat gain part seems to be on schedule. I will see how I do after a few weeks of weight lifting.0 -
Then focus more on strength training, real strength training instead of the number on the scale. If you want to firm up you have to have some type of muscle. Going lower weight wise isn't going to get rid of your flab.
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According to the BMI, 109 it is about the lowest you would want to be, but it isn't underweight. I do, however, think eating under 1200 calories is unwise. As others have said, just don't eat at such a deficit. It's much harder to lose the weight when it gets lower like that so just take it slowly.
And I too, always have a flabby stomach, no matter how low my weight has gotten so I can totally relate (although I've only gotten to a BMI of 19.6 (109 for you would be 18.7). I think adding in more strength and core work might help.0 -
5'4 109lbs
Is a bmi of 18.70 -
I also have a very small frame and I notice that when I am 5 to 10 lbs above my optimal weight for my body, I can sure feel it! All my weight goes to my belly and it pulls on my back and creates a lot of back pain. Even though my BMI is technically "healthy", I need to be on the lower end of that scale to avoid pain and do up my pants!
I just wanted to share as there seems to be a lot of upset on this thread. skip the forums and find a nutritionist and a personal trainer and make sure that you are getting the advice you need to be healthy and feel good.0 -
hey now, hey now, let me chime in on this one since i'm the SAME height and weight as OP. I'm also a vegetarian, and i have been at your height/weight both WITH muscle and without muscle.
I know I personally went through the same dilemma. Without muscle and judge being "soft" and "thin" I looked best about 108-112 pounds. The problem i was facing is that it was impossible to maintain this level of "soft feminine" look without eating lower and lower and lower cals every single dang day forever indefinitely. It just wasn't sustainable for me.
So what did i do? I ate around 1700 calories and started lifting weights. I focused on lowering my BODYFAT level and not really the scale anymore.
The end result is a 116 pound physique that looks WAY more "toned" "tight" "lean" that i ever did at 108. AND i get to eat around 18-1900 cals to maintain it.
If you're into the fit look i highly suggest you go the same method I did. I look better, it's easier to maintain, and i dont have to eat perma-low cals to maintain.
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I also have a very small frame and I notice that when I am 5 to 10 lbs above my optimal weight for my body, I can sure feel it! All my weight goes to my belly and it pulls on my back and creates a lot of back pain. Even though my BMI is technically "healthy", I need to be on the lower end of that scale to avoid pain and do up my pants!
I just wanted to share as there seems to be a lot of upset on this thread. skip the forums and find a nutritionist and a personal trainer and make sure that you are getting the advice you need to be healthy and feel good.
Exactly my experience (belly and back pain too) and my reaction: find a nutritionist. It's odd how quick people are to point out that people at the high end of the BMI scale can be healthy but refuse to acknowledge that this can also be true of people with low BMI. Not wanting to sport a belly is a completely valid goal.0 -
Get a personal trainer - your goal isn't weight, but one of tone and body composition. Find a good trainer that will work with you or there are tons of IFBB professionals out there with online programs.0
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KateRunsColorado wrote: »According to the BMI, 109 it is about the lowest you would want to be, but it isn't underweight. I do, however, think eating under 1200 calories is unwise. As others have said, just don't eat at such a deficit. It's much harder to lose the weight when it gets lower like that so just take it slowly.
And I too, always have a flabby stomach, no matter how low my weight has gotten so I can totally relate (although I've only gotten to a BMI of 19.6 (109 for you would be 18.7). I think adding in more strength and core work might help.
Same here. Even at 109, I had a belly. I think weight training is the way to go. The sit ups are already helping, but belly fat is kind of covering my hard work.0 -
rainbowbow wrote: »hey now, hey now, let me chime in on this one since i'm the SAME height and weight as OP. I'm also a vegetarian, and i have been at your height/weight both WITH muscle and without muscle.
I know I personally went through the same dilemma. Without muscle and judge being "soft" and "thin" I looked best about 108-112 pounds. The problem i was facing is that it was impossible to maintain this level of "soft feminine" look without eating lower and lower and lower cals every single dang day forever indefinitely. It just wasn't sustainable for me.
So what did i do? I ate around 1700 calories and started lifting weights. I focused on lowering my BODYFAT level and not really the scale anymore.
The end result is a 116 pound physique that looks WAY more "toned" "tight" "lean" that i ever did at 108. AND i get to eat around 18-1900 cals to maintain it.
If you're into the fit look i highly suggest you go the same method I did. I look better, it's easier to maintain, and i dont have to eat perma-low cals to maintain.
Thanks. That's really helpful.0 -
Get a personal trainer - your goal isn't weight, but one of tone and body composition. Find a good trainer that will work with you or there are tons of IFBB professionals out there with online programs.
I've always wanted one, but I don't think I can afford the expense. I think that is a great option though.0 -
Some great plans I had success on would be Jaime Eason's LiveFit trainor (3 month plan), New rules of lifting for women (about 6 months after that), and then my own lifting routine now. Both are free so i suggest you look that up.
Believe me when i say increasing muscle mass, Eating more, and focusing on hitting the gym hard have great benefits.0 -
rainbowbow wrote: »Some great plans I had success on would be Jaime Eason's LiveFit trainor (3 month plan), New rules of lifting for women (about 6 months after that), and then my own lifting routine now. Both are free so i suggest you look that up.
Believe me when i say increasing muscle mass, Eating more, and focusing on hitting the gym hard have great benefits.
I would kill someone to look like your pic so I will take a look at those plans.
I have been sort of winging it with weight lifting and a plan would be great. 0 -
rainbowbow wrote: »Some great plans I had success on would be Jaime Eason's LiveFit trainor (3 month plan), New rules of lifting for women (about 6 months after that), and then my own lifting routine now. Both are free so i suggest you look that up.
Believe me when i say increasing muscle mass, Eating more, and focusing on hitting the gym hard have great benefits.
I would kill someone to look like your pic so I will take a look at those plans. I have been sort of winging it with weight lifting and a plan would be great.
There's some great weight lifting programs out there. Jamie Eason is great, so is StrongLifts and Strong Curves. You should check out their sites to see which one you like the most.
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strong_curves wrote: »rainbowbow wrote: »Some great plans I had success on would be Jaime Eason's LiveFit trainor (3 month plan), New rules of lifting for women (about 6 months after that), and then my own lifting routine now. Both are free so i suggest you look that up.
Believe me when i say increasing muscle mass, Eating more, and focusing on hitting the gym hard have great benefits.
I would kill someone to look like your pic so I will take a look at those plans. I have been sort of winging it with weight lifting and a plan would be great.
There's some great weight lifting programs out there. Jamie Eason is great, so is StrongLifts and Strong Curves. You should check out their sites to see which one you like the most.
Thanks! I will check those out too. Excited about finally having a plan instead of just guessing.0 -
Eat more & add weight training into your routine. Imagine if you had started 6 months ago when people first suggested it...0 -
Get a personal trainer - your goal isn't weight, but one of tone and body composition. Find a good trainer that will work with you or there are tons of IFBB professionals out there with online programs.
I've always wanted one, but I don't think I can afford the expense. I think that is a great option though.
Yup, cost is why I posed finding one of the IFBB pro websites. I lift with one near Milwaukee and she does a lot of focus training to get people the look they want. She does a lot of this online and posting through social media. Most of her program is adherence to diet and she does a 3 phase approach to reducing body fat - increasing metabolism, resistance training, and cutting.
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