Skinny Fat Body Type: Help w/ Routine Please!!

posted 2 years ago in Fitness
Post # 31
Member
125 posts
Blushing bee

If you want to stop being “skinny fat”, then you need to change your body composition (i.e. not neccesarily lose weight, but lose fat and gain muscle). This is difficult to do in a calorie deficit, especially one as low as 1200 calories. Also, 1200 calories isn’t really sustainable for most people. You’re more likely to end up having cheat days, binging and just giving up on a super low calorie diet. It will likely be insufficient nutrient-wise, unless you plan it very specifically. 

In order build muscle, your body needs adequate calories to do so. If you eat a calorie deficit, then you will lose fat but you will only be able to either maintain or lose muscle mass. This will result in you still being “skinny fat”, but smaller, or just skinny. 

When you build muscle, it increases your metabolism resulting in your body burning some of it’s fat reserves, assuming you are not eating excess calories. 

To simultaneously increase your muscle mass and decrease your body fat, eating mainainence calories and doing a combination of both weight training and cardio (with more weights than cardio) is ideal.

Light to medium weight training can be done at home with no or minimal equipment. Additionally, exercises that improve flexibility and muscle tone, such as yoga and pilates, are also beneficial in altering body composition. 

Alternatively, you can focus on one part at a time. You could lose fat first by entering a calorie deficit and doing more cardio than weights. After you have lost the desired amount of fat, you would then have to increase your calorie consumption above your maintainence and focus on heavy weight training to gain back the muscle you lost and build more. This is generally known as cutting and bulking.

Encorporating more whole foods and cutting out as much overly processed stuff will not only benefit your overall health, but is helpful when trying to alter body composition. 

Feel free to message me.

https://inbodyusa.com/blogs/inbodyblog/28828609-body-composition-101-the-beginners-guide

https://www.bodybuilding.com/fun/teen-danial6.htm

https://community.myfitnesspal.com/en/discussion/10484010/post-your-weight-lifting-before-and-after-pics-women-preferably

https://www.freedieting.com/calorie-calculator

https://www.mensfitness.com/training/build-muscle/bulk-up-without-lifting-a-weight 

 

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Post # 33
Member
413 posts
Helper bee
  • Wedding: May 2019

I’m totally stealing some of the tips in this thread, because I’m in a similar situation. I was working out regularly, but when my fiance and I moved in together 3 months ago, my workout routine suffered. Now I’m trying to get more toned and get back in better shape! 

I haven’t belonged to a gym in years, and have just been doing workouts at home for a long time. I really like Melissa Bender — she has tons of free workout videos on youtube. A lot of them are HIIT, and those are often super challenging for me! But there are also lower impact videos as well. I would recommend investing in some dumbbells — I just have a set that are 5, 8, and 10 pounds. Also, I’m very lucky that back at my parents’ house they had a treadmill, and now my apartment complex has a small fitness center with a few treadmills and elliptical machines, so that’s good for getting in some steady-state cardio for fat burning, but walking or running outside is just fine too, if that’s not an option for you. 

Post # 34
Member
413 posts
Helper bee
  • Wedding: May 2019

onlythemarginleft :  “You could lose fat first by entering a calorie deficit and doing more cardio than weights. After you have lost the desired amount of fat, you would then have to increase your calorie consumption above your maintainence and focus on heavy weight training to gain back the muscle you lost and build more. This is generally known as cutting and bulking.”

I’ve heard this advice before, and I know it works for some people, especially people who are overweight and have a substantial amount of fat to lose. However, this approach hasn’t worked for me, perhaps because I’m a petite person who is already at a “healthy” weight. I had better results with just going ahead and starting the weight training; the added muscle increases your metabolic rate, so that helped burn the fat off that I wasn’t able to before. I realize that’s just my anecdotal experience, but wanted to chime in, since OP and a number of other posters in here are already petite and may have a similar experience. 

Post # 35
Member
1300 posts
Bumble bee

full disclosure: i’m in the ‘just fat’ camp, so make of my advice what you will.

when i did Jillian Michael’s 30 day shred i got stronger and more toned. 30mins/day. its like $5 on amazon and requires one set of weights (5lbs i think?) and a yoga mat. Jillian annoyed the crap out of me though. lol.

Post # 36
Member
125 posts
Blushing bee

mrsziggy : 

I agree. In my experience cutting/bulking works best for people who already have substantial muscle mass, or who have a starting BMI in the obese+ category. I have also seen it work better for men than women.

I usually recommend maintainence calories with heavy weight lifting and some cardio for women who want to change their physical appearence but don’t need to lose any weight.

Mobility exercise (yoga, pilates etc.) is always a good idea too. Not for weight loss, but for health. It increases flexibility, improves muscle tone, and can reduce the likelihood of injury during other forms of exercise.

Post # 37
Member
799 posts
Busy bee

Jillian Michaels does a much better one than 30 day shred, it’s called banish fat boost metabolism. I did it before I got pregnant and didn’t lose weight but lost inches very quickly. I was 5ft2 and 103lbs and lost the skinny fat look within a month, I’m now 113lbs after baby so am going to go back to it, but I would highly recommend it 3 times a week (it’s 45 minutes) but do a much better cool down stretch routine afterwards 

Post # 38
Member
570 posts
Busy bee

You need to do strength training. HIIT is great. 

Post # 39
Member
570 posts
Busy bee

onlythemarginleft :  So accurate!!! thank you for spreading the word that eating 1200 calories isn’t ok. People need to fuel their bodies properly! 

Post # 40
Member
428 posts
Helper bee
  • Wedding: February 2019 - City, State

Weightlifting! Kayla Itsines BBG Stronger is amazing! 

Post # 41
Member
799 posts
Busy bee

jessiebear85 :  it is if you’re short! I had a maintenance of 1200 before my baby. Now it’s 1400! I agree it’s not very good for normal people but if you’re 5ft2 like me you’d be fat on 2000! 

Post # 42
Member
125 posts
Blushing bee

 I am currently in competition prep (bikini), but i go to the gym everyday and finishing my CPT. I would suggest that you at least buy some resistance bands. there is a lot you can use those for at home and maybe a small set of weights. Meal prep is also really important and will help keep you on track.  Never deprive yourself of things you want to eat, its all about moderation. If you want to chat more, message me 🙂 Im 26, 5’1 and 100lbs

 

 

Post # 43
Member
125 posts
Blushing bee

Beth7210 :  Yeah im short too, my resting cal if i dont do anything is probs 1,300, but normally i can burn about 1900 daily. I wish 2000 cal was my resting haha

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