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Thread: Skinny fat??

  1. #1
    Registered User anamione's Avatar
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    Unhappy Skinny fat??

    Hello everyone,
    I'm a university student, 5'4, 120 lbs. I have lost about 15 lbs since I decided to lose some weight and get fit (my idea was to cut first and then start lifting seriously and bulk - my gym membership starts next month). I've been eating very healthy (some cheat meals here and there but nothing major) and doing calisthenics or running.

    Still, now I've gotten to a point in which I can see my ribs and my spine, which is really uncomfortable for me, but I still have a tiny amount of lower belly fat that I just can't seem to get rid of! I understand that spot reducing isn't a thing, but if I keep losing fat everywhere in order to lose this pouch I'll just look way too skinny for my taste.

    Is this something I can correct with ab workouts? It could be some sort of bloating, since it gets worse at the end of the day? Maybe it could be stress? Please send me your advice!

    PS: I went for one visit with a personal trainer and I stepped into one of those scales with a handle that measure body fat. It told me I have 28.6% body fat and 3% visceral fat, but given my small frame I find those stats pretty hard to believe, if the healthy fat range is from 20-25%.
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    Registered User anamione's Avatar
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    for some reason I couldn't upload pictures when posting from my phone so I'm uploading them here in case they help
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    A lot of us (guys and girls) have at the minimum a tiny amount of lower belly fat that we can't rid of - you're really not in bad shape and you haven't even picked up a weight yet. Ab workouts will help define the area so it looks more tight but won't get rid of the tiny amount of fat. If you continue eating healthy and doing cardio, and add in the weightlifting, it'll probably start to disappear on its own. Up your protein intake once you start hitting the gym.
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    Originally Posted by anamione View Post
    Hello everyone,
    I'm a university student, 5'4, 120 lbs. I have lost about 15 lbs since I decided to lose some weight and get fit (my idea was to cut first and then start lifting seriously and bulk - my gym membership starts next month). I've been eating very healthy (some cheat meals here and there but nothing major) and doing calisthenics or running.

    Still, now I've gotten to a point in which I can see my ribs and my spine, which is really uncomfortable for me, but I still have a tiny amount of lower belly fat that I just can't seem to get rid of! I understand that spot reducing isn't a thing, but if I keep losing fat everywhere in order to lose this pouch I'll just look way too skinny for my taste.

    Is this something I can correct with ab workouts? It could be some sort of bloating, since it gets worse at the end of the day? Maybe it could be stress? Please send me your advice!

    PS: I went for one visit with a personal trainer and I stepped into one of those scales with a handle that measure body fat. It told me I have 28.6% body fat and 3% visceral fat, but given my small frame I find those stats pretty hard to believe, if the healthy fat range is from 20-25%.
    Lets start with the obvious you aren't skinny fat or fat or actually anything that can be classed as fat you are actually quite lean, those scales are useless and personally I would have thought a decent PT would have explained that but alas they don't for some reason. However I can ensure you they are terrible for measuring anything. You are less then 25% so don't worry.

    Anyway for your question the best way to improve you body composition now would be to switch to building muscle as I am afraid trying to cut lower will just cause you to look like a smaller version of yourself and will possible cause you to lose your figure. You are just untrained weight training wise therefore you need to start a solid weight training program, I would advise this over calisthenics as progression is easier to achieve.

    As for what training program I advise any of these:-

    https://atlargenutrition.com/baby-got-back-routine/ - Baby Got Back

    https://stronglifts.com/5x5/#gref - StrongLifts

    https://liftvault.com/programs/stren...m-spreadsheet/ - Strong Curves

    https://forum.bodybuilding.com/showt...9172473&page=1 - Allpro

    https://forum.bodybuilding.com/showt...2916931&page=1 - Fierce 5

    Any of these programs would be suitable it depends on which one you like best, as you do some body weight exercises in strong curves that may be of interest to you. Follow how the programs state progression should occur and you will build more muscle.

    Now for nutrition follow this link for everything you need:-

    https://forum.bodybuilding.com/showt...hp?t=173439001

    Protein is key to ensure you get enough for your weight as explained in the link above. Now for calories I advised first running at maintenance TDEE and progression as far as you can on that. Once you stall in progression at the gym either by being unable to handle weight intensity increase or volume increase then increase calories by 100-150 calories and repeat. Keep this up until you can no longer just add calories to progress at the gym then you will need to gain weight to progress at a rate of about 1lb a month. By doing this fat gains will be at there minimum.

    Stick with the program you choose for at least 6 months and keep progressing. You may ask will this cause the fat to vanish which the answer is no but it will cause it to become less noticeable due to the increase in lean body mass. Likewise it is best for women to not try and cut too much fat as this aids in the curvature of the female body which is generally what most women want. Building muscle will take time however as you are new to lifting if you keep going for six months on a solid training plan you will see some noticeable changes in that time which will offer a better visual standpoint for your physique.

    Also just a note remember to disregard some bloating as women will retain water a lot more then men due to their menstrual cycle so don't allow this to mess with your progression it is temporal and will dispense.
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  5. #5
    Focus on yourself kimm4's Avatar
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    Originally Posted by hardyboysare View Post
    Lets start with the obvious you aren't skinny fat or fat or actually anything that can be classed as fat you are actually quite lean, those scales are useless and personally I would have thought a decent PT would have explained that but alas they don't for some reason. However I can ensure you they are terrible for measuring anything. You are less then 25% so don't worry.

    Anyway for your question the best way to improve you body composition now would be to switch to building muscle as I am afraid trying to cut lower will just cause you to look like a smaller version of yourself and will possible cause you to lose your figure. You are just untrained weight training wise therefore you need to start a solid weight training program, I would advise this over calisthenics as progression is easier to achieve.

    As for what training program I advise any of these:-

    https://atlargenutrition.com/baby-got-back-routine/ - Baby Got Back

    https://stronglifts.com/5x5/#gref - StrongLifts

    https://liftvault.com/programs/stren...m-spreadsheet/ - Strong Curves

    https://forum.bodybuilding.com/showt...9172473&page=1 - Allpro

    https://forum.bodybuilding.com/showt...2916931&page=1 - Fierce 5

    Any of these programs would be suitable it depends on which one you like best, as you do some body weight exercises in strong curves that may be of interest to you. Follow how the programs state progression should occur and you will build more muscle.

    Now for nutrition follow this link for everything you need:-

    https://forum.bodybuilding.com/showt...hp?t=173439001

    Protein is key to ensure you get enough for your weight as explained in the link above. Now for calories I advised first running at maintenance TDEE and progression as far as you can on that. Once you stall in progression at the gym either by being unable to handle weight intensity increase or volume increase then increase calories by 100-150 calories and repeat. Keep this up until you can no longer just add calories to progress at the gym then you will need to gain weight to progress at a rate of about 1lb a month. By doing this fat gains will be at there minimum.

    Stick with the program you choose for at least 6 months and keep progressing. You may ask will this cause the fat to vanish which the answer is no but it will cause it to become less noticeable due to the increase in lean body mass. Likewise it is best for women to not try and cut too much fat as this aids in the curvature of the female body which is generally what most women want. Building muscle will take time however as you are new to lifting if you keep going for six months on a solid training plan you will see some noticeable changes in that time which will offer a better visual standpoint for your physique.

    Also just a note remember to disregard some bloating as women will retain water a lot more then men due to their menstrual cycle so don't allow this to mess with your progression it is temporal and will dispense.
    Agreed.^^

    You're in the perfect position to start a building cycle. You need a slight calorie surplus, a heavy lifting program and consistency.

    Congrats on your weight loss and good luck!
    National Level Competitor (Female BB)

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    Over35 Training Journal:
    http://forum.bodybuilding.com/showthread.php?t=159462681

    Nutrition Coach/Trainer:
    http://www.iron-kim.com
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  6. #6
    Registered User anamione's Avatar
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    This is SO helpful! Thank you all for the incentive and the orientation! I'll definitely look into those and I'm excited to finally be in a good place to start building muscle
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