Skinny Fat
bex1086
Posts: 85 Member
I have no idea how to shed the fat because I'm doing all the right things. I've lost 12kg of weight since last year making my BMI around 21. I wouldn't still like to lose a little more though.
I'm following a progressive lifting programme although I have chunks of time where I just lift a set weight and don't get heavier. My protein is at least 100g (I weigh 52kg)
I will say that I do drink alcohol which usually fits in my calories and I eat carbs.
I also have periods where I am not sticking religiously to my diet but I put on a kg over x periods usually and lose it in a couple of weeks. I'll have a strict 6 week sticking to plan then I might deviate or I might go way over my calories for a day in that period because I've gone out for dinner. I eat out maybe once every 3 months so I like to choose what I want instead of having a salad or something.
My weight loss shows that I'm not eating too much and aside from the 3x a week lifting I also do couch to 5K 3x a week. My NEAT is as high as it can be, I walk where possible, have 2 kids that I'm still tidying up after every 5 seconds and my job is something where I'm on my feet for 6 hours. It's not flat out but it's steady movement, walking, carrying trays, plates etc.
Also I started lifting in early 2020 and whilst I stuck to it as much as I could with all the closures, in early 2021 because of all the comfort eating and drinking I did and a lack of exercise I was overweight until the last few months. Could that be the issue?
I'm following a progressive lifting programme although I have chunks of time where I just lift a set weight and don't get heavier. My protein is at least 100g (I weigh 52kg)
I will say that I do drink alcohol which usually fits in my calories and I eat carbs.
I also have periods where I am not sticking religiously to my diet but I put on a kg over x periods usually and lose it in a couple of weeks. I'll have a strict 6 week sticking to plan then I might deviate or I might go way over my calories for a day in that period because I've gone out for dinner. I eat out maybe once every 3 months so I like to choose what I want instead of having a salad or something.
My weight loss shows that I'm not eating too much and aside from the 3x a week lifting I also do couch to 5K 3x a week. My NEAT is as high as it can be, I walk where possible, have 2 kids that I'm still tidying up after every 5 seconds and my job is something where I'm on my feet for 6 hours. It's not flat out but it's steady movement, walking, carrying trays, plates etc.
Also I started lifting in early 2020 and whilst I stuck to it as much as I could with all the closures, in early 2021 because of all the comfort eating and drinking I did and a lack of exercise I was overweight until the last few months. Could that be the issue?
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Replies
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I certainly have flab around the waist no matter how fit and light I've gotten. This is pretty common among 60+ people: we're flabby! Where is that 20-year-old body I once had? Even then, I felt flabby.
I try to remember that bodyfat is the miracle that allowed humanity to survive hard times. It is our superpower. It is certainly not healthy to be very heavy, but why do we criticize ourselves for having even a bit of fat? If we are a healthy weight, why aren't we satisfied? I struggle with this, too.
I try to remember that the ideal bodies shown to us in media are 1) often very young people, 2) selective examples (chosen due to unusual slimness), and 3) often medically enhanced. Great for them! I want to live a healthy and natural life. I try to focus on what I can do more than how I look.
Best of luck!0 -
Congratulations on your weight loss. I would say that it's just going to take time. Look into recomp. There was a long thread running on it for years. It sounds like that's what you want.3
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snowflake954 wrote: »Congratulations on your weight loss. I would say that it's just going to take time. Look into recomp. There was a long thread running on it for years. It sounds like that's what you want.
It will be but I'm not at my goal weight yet so trying to drop the last few kgs before being able to eat at maintenance.0 -
snowflake954 wrote: »Congratulations on your weight loss. I would say that it's just going to take time. Look into recomp. There was a long thread running on it for years. It sounds like that's what you want.
It will be but I'm not at my goal weight yet so trying to drop the last few kgs before being able to eat at maintenance.
How tall are you and what is your final goal weight?0 -
kshama2001 wrote: »snowflake954 wrote: »Congratulations on your weight loss. I would say that it's just going to take time. Look into recomp. There was a long thread running on it for years. It sounds like that's what you want.
It will be but I'm not at my goal weight yet so trying to drop the last few kgs before being able to eat at maintenance.
How tall are you and what is your final goal weight?
I'm 5'1 (155cm) and my final goal is something along the lines of 50kg (110lbs) or a bit less.0 -
What does your lifting program look like? Re-comp (getting in shape) takes a good bit of time and really happens on a continuum of months and years and just being consistent in your fitness regimen into perpetuity. I went into maintenance in the Spring of 2013 and continued to eat well, hit the weight room, and cycled for cardio. My physique changed considerably over the years even though I maintained a similar weight. I looked quite different, for example, in 2017 than I did in 2013. In 2013 when I went to maintenance I looked more or less like an average guy at a healthy weight...in 2017 I looked much more athletic with good muscle development and definition. Even the jaw line of my face looked different.4
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cwolfman13 wrote: »What does your lifting program look like? Re-comp (getting in shape) takes a good bit of time and really happens on a continuum of months and years and just being consistent in your fitness regimen into perpetuity. I went into maintenance in the Spring of 2013 and continued to eat well, hit the weight room, and cycled for cardio. My physique changed considerably over the years even though I maintained a similar weight. I looked quite different, for example, in 2017 than I did in 2013. In 2013 when I went to maintenance I looked more or less like an average guy at a healthy weight...in 2017 I looked much more athletic with good muscle development and definition. Even the jaw line of my face looked different.
It's Stronglifts so squats, bench row then I added pull ups (assisted still) push ups (now weighted) then planks (body weight) and then squats, OHP, deadlift and I added triceps dips, hip thrusts and bicep curls. Do alternate workouts 3 times a week using the rest day as a running day with one total rest day a week.2 -
cwolfman13 wrote: »What does your lifting program look like? Re-comp (getting in shape) takes a good bit of time and really happens on a continuum of months and years and just being consistent in your fitness regimen into perpetuity. I went into maintenance in the Spring of 2013 and continued to eat well, hit the weight room, and cycled for cardio. My physique changed considerably over the years even though I maintained a similar weight. I looked quite different, for example, in 2017 than I did in 2013. In 2013 when I went to maintenance I looked more or less like an average guy at a healthy weight...in 2017 I looked much more athletic with good muscle development and definition. Even the jaw line of my face looked different.
It's Stronglifts so squats, bench row then I added pull ups (assisted still) push ups (now weighted) then planks (body weight) and then squats, OHP, deadlift and I added triceps dips, hip thrusts and bicep curls. Do alternate workouts 3 times a week using the rest day as a running day with one total rest day a week.
SL is a good beginner program, but it's not likely to get you the results you're looking for aesthetically outside of noob gains if you're running the program consistently and as designed. It's meant to provide a good foundation of functional strength for more intermediate and advanced programming. Programs like SL, SS, ICF, etc are typically run for about 4 months or so...at that point linear gains are harder to come by or non-existent altogether and people move on to a an intermediate program. A beginner program really just provides the foundation...it's not really enough volume to do much else outside of noob gains.
Another issue with these programs when they're run into perpetuity is that you're doing the same lift over and over and using your body in the same exact movement with the exact same sets and reps every time you perform the movements. This can be extremely beneficial for say, a power lifter who has to practice those same lifts day in and day out because those are the lifts he/she will be performing in competition. But for gen pop, living in the same rep scheme with the same lifts isn't particularly optimal.
I had the most impressive changes in my physique when I started working with a trainer where he would switch up rep schemes and movement variations...he also provided quite a bit more volume than an off the shelf beginner program. So for example, I would maybe have heavy back squats on one workout and the next workout would be higher rep kettlebell goblet squats...or front squats...or split squats, etc. By using variations of the same or similar movements I was working those muscles a little bit differently...that said, I'd say the increased volume had the biggest benefit. Volume can be a detriment when you're new and can impact recovery...but as you progress, so should your volume. Progressive overload doesn't necessarily just mean more weight for a particular lift...more volume, lest rest, increased time under tension, etc are all means of progressive overload.
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Wolfman, some great insights. I was wondering, though, would you expect someone to experience “skinny fat” unless they are doing intermediate or advanced work?0
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herringboxes wrote: »Wolfman, some great insights. I was wondering, though, would you expect someone to experience “skinny fat” unless they are doing intermediate or advanced work?
"Skinny fat", as most often seen on MFP, is one of those hard to pin down terms. Mostly, it seems to mean "I don't look the way I want to, yet". So . . . when you ask this, what do you (or OP) mean by "skinny fat"?
(We see people post photos here sometimes, saying they're "skinny fat" . . . when they're actually still just a little bit "normal fat" . . . or reasonably thin, maybe undermuscled for their preferences, but not what others would usually call "skinny fat".)
There's a technical thing called "metabolically obese normal weight (MONW)" which does have a more concrete definition, but it's not about looks:The term "metabolically obese normal weight" (MONW) refers to people with normal weight and body mass index (BMI), who display some metabolic characteristics which increase the risk of developing metabolic syndrome in the same way as obesity.
From: https://en.wikipedia.org/wiki/Normal_weight_obesity
If "skinny fat" had a real definition, it might be something like that, maybe.
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herringboxes wrote: »Wolfman, some great insights. I was wondering, though, would you expect someone to experience “skinny fat” unless they are doing intermediate or advanced work?
We are our worst critics and I think the vast majority of people who think themselves "skinny fat" are not actually "skinny fat". Skinny fat generally means that one is at a healthy weight with a relatively high BF% for that weight and little to no muscle mass...basically a normal weight, but potentially at a borderline unhealthy BF%. They may also appear to be heavier than they are in actuality because they will look soft and squishy and fat takes up more space than muscle. The inverse is also true...many people who are relatively lean with good muscle mass will often weigh more in actuality than they would appear to.
In most cases, "I'm skinny fat" is merely self perception combined with having a certain mental image of the physique they'd like to have but have not achieved. Not having the physique one would ultimately like does not equate to being "skinny fat". In other cases, "I'm skinny fat" is really just..."I'm fat fat", and that individual needs to lose excess fat.
I would only expect someone to experience "skinny fat" if they didn't engage in physical activity...and even then, it's more likely to be "just fat". As physique goes, the work you put in is what you get out just like any other type of training. There's nothing at all wrong with being a 5K runner, but you aren't going to be a marathon runner if you're only training for 5Ks. The same holds true in the weight room. There's absolutely nothing wrong with running a very basic strength training program...it actually has many benefits like maintaining muscle mass (and building some), maintaining and increasing bone density, building and maintaining functional strength and physical competency. But very often the image of the physique an individual wants to have is more advanced (even if it's not necessarily elite) than what the work they're doing is going to provide.
My goals aesthetically weren't particularly advanced (ie fitness model/underwear model/bodybuilder, etc) but as a former competitive athlete and Marine I had a certain image in my head based on how I used to look and I wanted that aesthetic back. I started with the basics of everything just like everyone else but I knew that, for example SS (what I started with) and going for walks wasn't really going to get me there. If I wanted to look more like an athlete...I had to train more like an athlete so it was quite a bit more work. When I was really getting at it, I was spending a good 10-12 hours per week training (combination of road cycling and weight training...some swimming and running here and there)...and my physique showed that level of effort.
These days I'm fine with being more or less average Joe as my priorities are different and my emphasis is more in line with overall quality of health, physically and mentally, as well as maintaining physical competency as I age (pushing 50). I don't mind looking aesthetically respectable on the beach or poolside, but I also am not going to be bothered trying to look like I'm in my 20s. I just don't have the time or energy for that...those 10-12 hours per week are more like 5 or 6 now and other than the weight room those hours would more likely qualify as active recreational activity more so than a "workout" or "training"
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cwolfman13 wrote: »Progressive overload doesn't necessarily just mean more weight for a particular lift...more volume, lest rest, increased time under tension, etc are all means of progressive overload.
I put together a thread with a variety of ways to increase intensity.2 -
Great comments, thanks. I don’t want to hijack the OP’s thread but it gave me a lot to chew on. I was skinny fat all my younger years - meaning normal or even underweight, yet with no muscle tone so I looked soft, plus my belly stuck out even when underweight.
As someone who grew up in the 80s, I did not get the memo that women needed to build any muscle to look like the cover model - I just thought it was all about being skinny enough, so I felt kind of “broken” when I didn’t look good no matter how much weight I lost. Wish I could send myself a message back in time, but oh well.7 -
For me skinny fat is appearing to look quite slim even skinny but still have an absolute shed load of wobbly bits and absolutely no definition in the muscles.
My bum, hips and thighs still cling onto so much of my fat and my bingo wings are just awful yet fully clothed I look in pretty good shape. Plus as the weight has gone down on my scales my BF % hasn't followed. I know they aren't accurate but there should surely be a decrease as my overall weight decreases shouldn't there?
Will check out that link.1 -
For me skinny fat is appearing to look quite slim even skinny but still have an absolute shed load of wobbly bits and absolutely no definition in the muscles.
My bum, hips and thighs still cling onto so much of my fat and my bingo wings are just awful yet fully clothed I look in pretty good shape. Plus as the weight has gone down on my scales my BF % hasn't followed. I know they aren't accurate but there should surely be a decrease as my overall weight decreases shouldn't there?
Will check out that link.
Also keep in mind that SL isn't really a "physique" program, it is a strength program. That's not to say that there won't be any changes to one's physique, but physique isn't the end goal of the program, maximal linear strength gains is. This mostly comes from neural adaptation more so than muscle growth. It is one of the reasons that it can be such a beneficial beginner plan...it lays that foundation of strength...most strength training programs for high school freshmen in the first semester, for example will be very similar. It's also a decent introduction to powerlifting if that is one's jam because you are going to become functionally strong in the big three which are used in competition.
When moving to a more intermediate program it's good to sit down and think about what you're actually trying to achieve now that you've established a base of strength, especially if you're more interested in aesthetics.
Here's a chart that shows the different rep ranges and what they're generally geared to. I like this one because it also illustrates the overlap.
Also keep in mind that if you're still cutting in a deficit you're not very likely to see much change in physique, particularly if you weren't overly fat to begin with. When you're dieting you are in a catabolic state and building muscle is an anabolic function that requires sufficient calorie consumption to support.
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@bex1086 : You've just lost some weight. Give your body a chance to catch up. Relax and have fun. Buy some clothes. Spring is here!
Do whatever workout you like-- whatever you enjoy and feels right. @cwolfman13 points out that "progressive resistance training" is what's needed for building significant muscle, and that is definitely true. But, a basic workout such as you are doing is also fantastic-- and even better if you enjoy it with friends. It's also great to get outdoors and be active.
Enjoy the spring!0 -
I think that maybe our expectations need reeling in.
What seems “skinny fat” to you may not appear that way at all to others. Read up on Body Dysmorphia. That’s where your face doesn’t recognize the you that’s in the mirror. It pastes an older version of you in the mirror. Ask someone to take photos of you and text or email them to you. There is something about seeing those that creates a “reset” for many of us.
You may have extra skin left over from weight loss. My extra skin is still shrinking, four years into maintenance. Patience and continued exercise is your friend.
As @AnnPT77 has faithfully preached here, what your eyes see as fat or “wobbles” may actually be necessary. Lots of ladies here bemoan bingo wings. I bet you have some wobble there right now. I do. But, bend your arm and flex. That wobble may tighten right up. What you perceive as wobble may simply be the extra “give” necessary for bending and flexing. Same for your calves, thighs and other parts of your body. I can wobble both but if I go to squat or do a leg press, that “extra” skin is in use.
Posture is a big player. I have terrible posture and it emphasizes the skin around my belly. When I remember to stand up straight, throw my shoulders out, and have a “proud chest”, that hoop of skin virtually disappears. If I stretch on a mat and prepare for a workout, it’s taut. But if I’m relaxed, sitting, or curled up in crochet position with a kitty in my lap, it’s soft and pliable.
Then there’s what my girls jokingly called Food Babies. Large meals, salty food and water retention are particularly visible on slimmer ladies. I cut loose on Coronation day, and had a distinct muffin top yesterday, which is gone today.
Sometimes, when we are so “near” to our weight loss, and fear maintenance, a Food Baby is enough to scare the tar out of us and send us running for the scale, or second guessing everything we’ve done.
Finally, are your expectations realistic? People expect to look ripped like bodybuilders at certain weights. My last DEXA scan had me in the low 20% fat range, but genetics, age, abusing my body for decades pretty much rules that out. Bodybuilders are in the teens. Looking like a bodybuilder is a huge commitment which most of us aren’t really prepared to commit to. And even bodybuilders will tell you that they look pretty normal until prepping for a show.2 -
Pretty much everyone has "bingo wings" when they hold their arm out straight from the shoulder.
Do that. Tweak it with your fingers and watch it wobble, like many of us do when we want to feel bad about ourselves.
Now, hold one arm out like that, and use the other arm to grab all of the floppy/blobby bit with the opposite hand, getting your fingertips as close to the upper arm bone as you can, and hold on. Next, flex your arm like a body builder: Elbow above shoulder, hand clenched tight, wrist bent to bring fist down near shoulder, upper arm maybe a little in front of your torso plane, and tighten-tighten-tighten everything (no, tighten everything harder that that!
) . . . still holding onto the "bingo wing" with your opposite hand. Anything that tensed up in your hand isn't fat or loose skin, it's relaxed triceps muscles. Everyone's got 'em. On most people, including some pretty muscular people, they're slack when relaxed and will wobble.
Am I saying you have no upper arm fat or loose skin? No, I'm not saying that. I have no idea. But I'd lay money that some of what you're calling "bingo wings" and hating is muscle, because that's been true of every single woman I've had do the above experiment in real life
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Below, in the spoilder, is my personal photo demo, two photos taken mere seconds apart (BTW, I don't have zero fat or loose skin either).Photo 1: This is my li'l ol' lady post-weight-loss arm, relaxed:
Oh, NOooooezzzz! The floppy blobby!!
Photo 2: This that very same arm, mere moments later, flexed good and hard:
My personal verdict on myself, maybe biased: A lot of the hang-y, bloopy looking stuff was muscle the whole time.
Make sure you're not hating your muscles. This is not the only instance where people - IME experience especially women - misidentify relaxed muscles as fat, and hate them. The "thigh widening" that happens when relaxed thighs press down gravitationally into a hard chair seat, and get broader - that's another one. There are others.4
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