Skinny Fat
MadCheernGurl09
Posts: 35 Member
Does anyone have any suggestions on how to lose skinny fat??
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Replies
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Lift weights, heavy ones0
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what, pray tell, is skinny fat?0
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BUMP0
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I've heard lifting weights is the way to go, but haven't had a chance to test out the theory yet. I saw this article awhile back and thought it very interesting:
http://www.crossfitsouthbay.com/2011/05/skinny-fat/
Good luck!0 -
Lift weights
Consume adequate protein (and fat)
Figure out the appropriate calorie range and eat there (some skinny fat people are better off eating in a small surplus, some will be best off eating in a deficit and this entirely depends on the individual's goals and current physique).
And re-evaluate as you progress.
I was skinny fat before I started (Sept 2010). For me the solution was to recomp for a few months, then alternate between cut and bulk cycles, all while lifting heavy and hitting my macros.0 -
what, pray tell, is skinny fat?
Generally speaking, someone who is skinny fat will look like a skinny person when fully clothed. When they take their clothes off, children run screaming, the plants wilt, dark clouds rapidly appear overhead, and whatever other punch line I can't think of.
Basically, slender arms/legs, very little muscle mass, gut.0 -
Skinny fat is where you are within or under the weight range for your height according to BMI but still have a high body fat percentage, so you are still at high risk for various diseases like cancer, heart disease, etc. In order to cut body fat and maintain lean mass, you have to do a combination of heavy weight training and cardiovascular exercise. I recommend doing a 5-10 minute warm up, then lifting, then doing cardio to get the most fat burning from your cardio. After cardio, cool down and stretch.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
What exactly is lifting heavy though? because i do moderate cardio for 20/40 minutes then lift for 30/60 minutes almost daily. I also make sure i get lots of protein! that's the first thing i look at on MFP. Yet, i see absolutely no difference. Also any suggestions for what type of lifting to do? I'm fairly new to lifting, so I'm not sure what is the most effective.0
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What exactly is lifting heavy though? because i do moderate cardio for 20/40 minutes then lift for 30/60 minutes almost daily. I also make sure i get lots of protein! that's the first thing i look at on MFP. Yet, i see absolutely no difference. Also any suggestions for what type of lifting to do? I'm fairly new to lifting, so I'm not sure what is the most effective.
Heavy is relative based on your current strength level and your goals. If you want to add size to your current muscle (so you don't have the soft, skinny fat look), then go with a weight that is all you can do to complete a set of 8-10 reps with the last one being almost impossible. Then do 3-6 sets with a minute or so rest in between sets. If you want to build strength and some size but not near as much, go with even heavier weights so that you max out at 6 reps per set and give yourself 2-3 minutes rest between sets. Even if you are going for endurance, you can go "heavy" by going with a weight that will be difficult to move for the 15th rep. And definitely switch it up so that the weights are before your cardio so that you can lift heavier. If you lift after cardio, you will have already used some of your glycogen for the cardio. Weight training uses 80% glycogen/glucose for fuel, so if you go into it without a full tank, then your lifting will suffer and you won't be able to lift as much.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
what, pray tell, is skinny fat?
Nicole Ritchie or myself lol.0 -
what, pray tell, is skinny fat?
Generally speaking, someone who is skinny fat will look like a skinny person when fully clothed. When they take their clothes off, children run screaming, the plants wilt, dark clouds rapidly appear overhead, and whatever other punch line I can't think of.
Basically, slender arms/legs, very little muscle mass, gut.
THIS0 -
I was thinking about posting this very same topic!0
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I'm "skinny fat" right now too, so just bumping to read suggestions
All I can suggest is lifting as well, and a buttload of squats because although not much is going on at the moment in my upper body, by thighs and bum are seeing some muscular build!0 -
This is my problem exactly, and I am doing the weight lifting as outlined by TrainingwithT- working with a semi-personal trainer since December. It's working out great for me! The only thing my trainer said is to AVOID lots of cardio- he says it will make me lose more muscle mass. He advised me to only do bike/spinning, yoga, or pilates and completely avoid running (which I hate) and aerobics (which I love). He tolerates me doing a little elliptical once in a while but no more that 10 minutes, and I think he'd rather I didn't LOL.0
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I can't lift due to injury, so I guess I'm destined to be skinny fat. At least it's better than being fat fat.0
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TrainingWithTonya: Thanks for the advice!! I'm def going to have to try this. I have a problem with leg lifting though. My gym goes by odd numbers only. I do 50lbs of 20 reps right now and it's like cake but i can't even do like 1 rep at 70lbs. Also, i didn't know i should do weight training first. Once again thanks!0
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Skinny Fat - (adj.) Description of a person who's weight falls into a healthy weight and/or BMI range for their height. At the same time they suffer from an unfavorable body composition that is consistent with a low lean mass to non-lean mass ratio, resulting in some one who is ostensibly healthy but soft and weak.0
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kathleennf: your trainer really told you not to run. I wouldn't work out, if i couldn't run. That's my favorite part of my entire work out. It's just so relaxing to listen to music and just go, especially when i'm upset or stressed out. . . . . also this is random but the puppy in your picture is super adorable, is it a chihuahua?0
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Any suggestions on how/what to do if you are limited to exercise at home? I have a treadmill for cardio, but my knowledge of weight lifting is very limited. I do have a set of dumbells that my husband left here.0
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This is my problem exactly, and I am doing the weight lifting as outlined by TrainingwithT- working with a semi-personal trainer since December. It's working out great for me! The only thing my trainer said is to AVOID lots of cardio- he says it will make me lose more muscle mass. He advised me to only do bike/spinning, yoga, or pilates and completely avoid running (which I hate) and aerobics (which I love). He tolerates me doing a little elliptical once in a while but no more that 10 minutes, and I think he'd rather I didn't LOL.
He's an idiot. If you run or do aerobics or the elliptical, make sure it is after your weight training and it will be primarily fat burned for the activity. In order to burn the fat so you reduce your body fat percentage, you have to do a combination of both strength and cardio. Not to mention that a trainer with any kind of education will realize that a program has to be well rounded to be the most beneficial. Having massive muscles isn't very helpful if you don't strengthen the heart because you'll still die young. Do your cardio and tell your "trainer" to go back to school.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
I can't lift due to injury, so I guess I'm destined to be skinny fat. At least it's better than being fat fat.
What kind of injury? I'm betting you can still lift, but not for certain body parts. PM me with your injury info and I'll put you together a program where you can get started safely.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
what, pray tell, is skinny fat?
Generally speaking, someone who is skinny fat will look like a skinny person when fully clothed. When they take their clothes off, children run screaming, the plants wilt, dark clouds rapidly appear overhead, and whatever other punch line I can't think of.
Basically, slender arms/legs, very little muscle mass, gut.
lol I've never read such a great description. You, sir, are a literary genius.0 -
TrainingWithTonya: Thanks for the advice!! I'm def going to have to try this. I have a problem with leg lifting though. My gym goes by odd numbers only. I do 50lbs of 20 reps right now and it's like cake but i can't even do like 1 rep at 70lbs. Also, i didn't know i should do weight training first. Once again thanks!
Can you go to free weights instead of machines with such high intervals? Also, ask your gym if they have Platemates, or some other form of adding smaller increments of weight to the machines. The gym where I go has the ability to add 2.5-7.5 pounds before having to go up to the next weight plate on a lot of the machines, so that might help you if they have those there but not out where you can see them.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
Common strategies for combating this ailment.
Increase protein intake - somewhere in the ball park of .75 grams to 1.5 grams per pound of desired lean body weight depending on how your body responds. Determining this takes time and monitoring.
Eat enough. No super mongo caloric deficits ( > net 500) here please. This is managed loss while retaining muscle, if not adding depending on your physiology and history.
Separate your cardio workouts to different days than your resistance training. If you go all out on one (as you should) you will have no energy for the other.
The previous point assumes your doing resistance training. This is how you develop a firm appearance and fill out the skin. Rule # 1 of resistance training; If the weight you are using could be confused for an accessory in the fitness clothing area, it isn't heavy enough. Major compound moves with significant weight should be the focus.
The tape measure is a better gauge of progress than the scale. Muscle recovery inherently retains water. Their will be days you actually gain weight, particularly with a change of regimen.
Finally patience and persistence are your two best tools. Stick to it.0 -
^^^ Agreed, always lift first for maximum effect and do cardio last to burn fat.^^^0
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I can't lift due to injury, so I guess I'm destined to be skinny fat. At least it's better than being fat fat.
What kind of injury? I'm betting you can still lift, but not for certain body parts. PM me with your injury info and I'll put you together a program where you can get started safely.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist
I have compressed vertebrae in my neck. My doc says no lifting, no sports, no work outs, no running, just walking. I'll dig up the lab report, it's around here somewhere.0 -
Any suggestions on how/what to do if you are limited to exercise at home? I have a treadmill for cardio, but my knowledge of weight lifting is very limited. I do have a set of dumbells that my husband left here.
Go here: http://www.facebook.com/pages/Training-With-Tonya/231103626354?sk=photos
That's the photo section of my Facebook fan page where I have put up several workout cards and a lot of them use dumbbells. There are several exercises there that use barbells or bands as well but you can modify them to use dumbbells if that is all you have available.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
I can't lift due to injury, so I guess I'm destined to be skinny fat. At least it's better than being fat fat.
What kind of injury? I'm betting you can still lift, but not for certain body parts. PM me with your injury info and I'll put you together a program where you can get started safely.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist
I have compressed vertebrae in my neck. My doc says no lifting, no sports, no work outs, no running, just walking. I'll dig up the lab report, it's around here somewhere.
Ask him about Pilates or Yoga. They both stretch the spine and will relieve some of the compression if done correctly. I've had arthritis in my spine from the base of my skull to the tip of my tailbone for years (13 years as a professional wrestler will do that to a person), and have herniated discs at T3 and T4. Through Pilates, Yoga, Massage, and Chiropractic care, I can squat 300 pounds with no problems. You can build back up to it but you have to work on keeping the spine elongated for the rest of your life. Also ask him if you can do seated arm work (biceps curls, triceps kickbacks, etc.) since those won't put a direct load on the spine. For legs, you may be able to do leg extensions and leg curls, but probably should stick to machines instead of doing the standard squats, lunges, deadlifts, etc. that will put compressive forces on the spine.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
OP - just beware - this whole thing about lifting to get rid of "skinny fat" doesn't always help certain people. Some of us, when we lose weight, no matter how much we lift and add in cardio and proper diet, just don't build muscle. I'm not saying you shouldn't try - but don't have too many expectations going into it. Do it, rather, because it helps you to feel better emotionally and physically. Just don't expect a drastic change in your physique. Some people have abs and muscle tone regardless of what they do for diet and exercise. Then there are those of us who can work out every day and not look like we've ever been to a gym in our lives! The ability to have muscle tone is based much on genetics. The physical fitness industry is a business like all others - it markets itself with notions of grandeur. Physical trainers often make assessments and promises they just can't fulfill no matter how hard a person works on themselves.0
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