Lowering BodyFat %
Options
Nevetharine021
Posts: 10 Member
Hi everyone.
First some stats - 26yr, female 5'1 and 121lb.
I'm not sure what I'm supposed to do. I'm at a normal weight, but my stomach is super flab. Like a deflated balloon. It hangs when I plank. My arms and legs are pretty toned though.
I want to tighten up the belly and lose some bodyfat, but I'm not sure if I should lose weight, or recomp, or build muscle, or what to get there. I'm also not sure what types of exercise I should focus on. If I should lose weight (how much even?) should I focus primarily on Cardio or Strength? I workout 5
days a week, at full speed. The other two are 'active rest' days.
How about diet? I typically do 16:8 fasting. How much should my deficit be, if I should have one?
First some stats - 26yr, female 5'1 and 121lb.
I'm not sure what I'm supposed to do. I'm at a normal weight, but my stomach is super flab. Like a deflated balloon. It hangs when I plank. My arms and legs are pretty toned though.
I want to tighten up the belly and lose some bodyfat, but I'm not sure if I should lose weight, or recomp, or build muscle, or what to get there. I'm also not sure what types of exercise I should focus on. If I should lose weight (how much even?) should I focus primarily on Cardio or Strength? I workout 5
days a week, at full speed. The other two are 'active rest' days.
How about diet? I typically do 16:8 fasting. How much should my deficit be, if I should have one?
1
Replies
-
Cardio has its place but I looks like you should add more weights. Keep your diet clean, limit your carbs, and hit the weights (what ever is heavy weight for you) about 3-4 days a week for 8-12 weeks and you will see a difference1
-
I’m so glad you posted this, and your pic. That’s me. (5’7, 144, age 57. )
My arms, calves, thighs and back are tight and defined. It’s like every spare gram of fat has migrated to my belly. If I’m on my back, it’s wobbly like jello but you can’t “pinch an inch”. When I plank, it’s like have five extra boobs hanging down, including one over the ....erm.....personal area.
If I’m sitting, I can grab it with my hands and twist it into pretzels. The muffin top, well, I gotta laugh, but if I go up in size my pants fall down.
I weight train, yoga, Pilates, walk and run. It’s gone down a wee bit as I got to goal (which was 145). I am right in the middle of “normal” BMI.
I don’t know what to do about it. Would a few more pounds would finish the job? I know you can’t spot reduce, but this is frustrating. Dermatologist suggested plastic surgery during a routine skin check last week Ugh. Not the route I care to go. Everything else is tight and wrinkle free except for this front load spare tire.
Oh, ye fickle, mischievous gods of weight loss!!!!!4 -
springlering62 wrote: »I’m so glad you posted this, and your pic. That’s me. (5’7, 144, age 57. )
My arms, calves, thighs and back are tight and defined. It’s like every spare gram of fat has migrated to my belly. If I’m on my back, it’s wobbly like jello but you can’t “pinch an inch”. When I plank, it’s like have five extra boobs hanging down, including one over the ....erm.....personal area.
If I’m sitting, I can grab it with my hands and twist it into pretzels. The muffin top, well, I gotta laugh, but if I go up in size my pants fall down.
I weight train, yoga, Pilates, walk and run. It’s gone down a wee bit as I got to goal (which was 145). I am right in the middle of “normal” BMI.
I don’t know what to do about it. Would a few more pounds would finish the job? I know you can’t spot reduce, but this is frustrating. Dermatologist suggested plastic surgery during a routine skin check last week Ugh. Not the route I care to go. Everything else is tight and wrinkle free except for this front load spare tire.
Oh, ye fickle, mischievous gods of weight loss!!!!!
Thanks for making me smile!
I'm so confused. I have no idea where to go next. And I totally get it. I can also take these rolls with my hands. They're not hard at all, but they seem too thick to be just skin. Although someone has also told me before that I'd be a candidate for a tummy tuck.
But I don't want that. I can't afford it anyway.
Its so ugly and affects my self confidence in a big way. I just want it gone.1 -
Cardio has its place but I looks like you should add more weights. Keep your diet clean, limit your carbs, and hit the weights (what ever is heavy weight for you) about 3-4 days a week for 8-12 weeks and you will see a difference
I've been exercising daily for 2 years (HIIT is my favourite), been eating clean for 2 years (vegetarian) with the exception of 1 treat a week. I've been low carb, I've fasted 20 hours a day. I don't know what to do anymore.0 -
Honestly, it looks like you have more weight to lose. Lift heavy (for you), eat in a slight deficit (250 calories under maintenance), and put on your patient pants. It's gonna take awhile.14
-
LeanaLiebenberg63 wrote: »I'm not sure what I'm supposed to do. I'm at a normal weight, but my stomach is super flab. Like a deflated balloon. It hangs when I plank. My arms and legs are pretty toned though.LeanaLiebenberg63 wrote: »I want to tighten up the belly and lose some bodyfat, but I'm not sure if I should lose weight, or recomp, or build muscle, or what to get there.LeanaLiebenberg63 wrote: »I'm also not sure what types of exercise I should focus on.LeanaLiebenberg63 wrote: »If I should lose weight (how much even?)LeanaLiebenberg63 wrote: »should I focus primarily on Cardio or Strength? I workout 5 days a week, at full speed. The other two are 'active rest' days.LeanaLiebenberg63 wrote: »How about diet? I typically do 16:8 fasting. How much should my deficit be, if I should have one?
10 -
-
quiksylver296 wrote: »Honestly, it looks like you have more weight to lose. Lift heavy (for you), eat in a slight deficit (250 calories under maintenance), and put on your patient pants. It's gonna take awhile.
This^6 -
For your height, you can get down to 110 lbs and still be in a healthy weight range.
Shoot for this...
1560 calories per day
100 grams protein = 400 cals
40 grams fat = 360 cals
200 grams carb = 800 cals
Aim for 15 grams of fiber per 1000 calories, so around 25 grams...
IMO, you have a range of 1200 cals - 1600 cals so there is room for adjustments. Protein and fat are minimums so if you have to reduce calories, reduce them from carbs.
Strength train 3x per week. Full body, nose to toes.
Cardio 2x per week. Pic whatever form you like, do it for at least 30 min. Shorter if it is HIIT.
You could also flop it and do cardio 3x and strength 2x. Your preference.
My personal preference is strength but that's just me.
Be patient...
9 -
For your height, you can get down to 110 lbs and still be in a healthy weight range.
Shoot for this...
1560 calories per day
100 grams protein = 400 cals
40 grams fat = 360 cals
200 grams carb = 800 cals
Aim for 15 grams of fiber per 1000 calories, so around 25 grams...
IMO, you have a range of 1200 cals - 1600 cals so there is room for adjustments. Protein and fat are minimums so if you have to reduce calories, reduce them from carbs.
Strength train 3x per week. Full body, nose to toes.
Cardio 2x per week. Pic whatever form you like, do it for at least 30 min. Shorter if it is HIIT.
You could also flop it and do cardio 3x and strength 2x. Your preference.
My personal preference is strength but that's just me.
Be patient...
Thanks... this was pretty clear.3 -
LeanaLiebenberg63 wrote: »For your height, you can get down to 110 lbs and still be in a healthy weight range.
Shoot for this...
1560 calories per day
100 grams protein = 400 cals
40 grams fat = 360 cals
200 grams carb = 800 cals
Aim for 15 grams of fiber per 1000 calories, so around 25 grams...
IMO, you have a range of 1200 cals - 1600 cals so there is room for adjustments. Protein and fat are minimums so if you have to reduce calories, reduce them from carbs.
Strength train 3x per week. Full body, nose to toes.
Cardio 2x per week. Pic whatever form you like, do it for at least 30 min. Shorter if it is HIIT.
You could also flop it and do cardio 3x and strength 2x. Your preference.
My personal preference is strength but that's just me.
Be patient...
Thanks... this was pretty clear.
Very welcome.
Keep in mind the numbers are estimates. Fat loss is not linear. Be consistent, be patient, fall in love with the process and the results will come...6 -
Its difficult when you only have one area left - mine is my fluffy thighs! I'm a similar height to you (just over 5'), weigh in at around 105 pounds - and I still have some fat I could lose - I have a reasonable amount of muscle on my upper body, stomach is not bad, but those thighs kill me! I can't do too heavy weights on leg work either (chronic knee trouble), but I do as much as I can! I am psyching up to a little 6 week cut to see if I can get rid of a bit more of it soon. Kills me though - I love my food.1
-
Pipsqueak1965 wrote: »Its difficult when you only have one area left - mine is my fluffy thighs! I'm a similar height to you (just over 5'), weigh in at around 105 pounds - and I still have some fat I could lose - I have a reasonable amount of muscle on my upper body, stomach is not bad, but those thighs kill me! I can't do too heavy weights on leg work either (chronic knee trouble), but I do as much as I can! I am psyching up to a little 6 week cut to see if I can get rid of a bit more of it soon. Kills me though - I love my food.
Same!0 -
I think @J72FIT gave you everything you needed, but just wanted to say almost EVERYONE has bits hanging down when they plank. You are at a healthy BMI, so you don't need to lose weight for health, but if you want to lose for aesthetics you have a pretty wide range. I'm about the same height and start feeling too fluffy at anything over 110 and look best in the 105 range.6
-
mom23mangos wrote: »I think @J72FIT gave you everything you needed, but just wanted to say almost EVERYONE has bits hanging down when they plank. You are at a healthy BMI, so you don't need to lose weight for health, but if you want to lose for aesthetics you have a pretty wide range. I'm about the same height and start feeling too fluffy at anything over 110 and look best in the 105 range.
100%
5 -
Compression boxer briefs keep my bits right where they are supposed to be.6
-
of course! Don't plank naked!3
-
Pipsqueak1965 wrote: »of course! Don't plank naked!
Lol! I don't need to plank naked for it to bother me.3 -
Can someone pls link the “ does my uterus look big in this.” Thread for the OP. I’m incompetent at this messaging business.
I darent post a pic of my plank belly. It’s not a pretty picture. All but the leanest women have some fat in their stomach area.1 -
cupcakesandproteinshakes wrote: »Can someone pls link the “ does my uterus look big in this.” Thread for the OP. I’m incompetent at this messaging business.
I darent post a pic of my plank belly. It’s not a pretty picture. All but the leanest women have some fat in their stomach area.
Here you go.
https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p14
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 388 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 918 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions