Author Topic: Skinny fat  (Read 10956 times)

Offline queen of the stone age

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Skinny fat
« on: March 12, 2010, 12:14:27 PM »
I've put this post here because I'm already assuming the answer is exercise.  Been doing paleo about 8 weeks now and have lost about 10lbs.  I'm 5'7 and now weigh 120lbs but I still feel 'flabby' especially around the middle.  I do a fairly vigorous walk with my dogs every day (at least half an hour) and go swimming once a week where I try to do sprints.  So what should I do to get some definition - I want to lose inches rather than pounds!

Offline Warren Dew

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Re: Skinny fat
« Reply #1 on: March 12, 2010, 01:33:50 PM »
To get muscle definition outside the middle, I would have said exercise.

Inches around the middle, however, often correlate to internal water weight.  The way to lose that is usually a lower carbohydrate diet.


Offline Il Capo

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Re: Skinny fat
« Reply #2 on: March 12, 2010, 02:32:33 PM »
I've been reading about training quite a bit, recently.

One hypothesis proposed by a few guys who train hard is: if you add enough muscle while losing fat, said muscles will "stretch" your skin and your abs will show.

Apparently if you lost weight recently without adding muscle, your extra skin will take a long time to adjust.




Offline Wlfdg

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Re: Skinny fat
« Reply #3 on: March 12, 2010, 03:20:50 PM »
#1. Spot reduction isn't possible

#2. The best and really only effective way to lose bodyfat and not lose muscle (weight) is to train hard to gain muscle. The best way to do that is to lift heavy weight for low to medium reps with medium to high volume 2-3X a week using compound lifts with the intention of exploding quickly through the concentric range of the movement. No worries you have no chance of looking like a big bodybuilder chic unless you take steroids.

#3. A distant second is high intensity energy system training for intervals, ie. sprinting or Tabata Protocol. 

Nothing else really works without furthering your skinny fatness.

Read this-
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

Offline samjohn

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Re: Skinny fat
« Reply #4 on: March 12, 2010, 04:47:51 PM »
#1. Spot reduction isn't possible

#2. The best and really only effective way to lose bodyfat and not lose muscle (weight) is to train hard to gain muscle. The best way to do that is to lift heavy weight for low to medium reps with medium to high volume 2-3X a week using compound lifts with the intention of exploding quickly through the concentric range of the movement. No worries you have no chance of looking like a big bodybuilder chic unless you take steroids.

#3. A distant second is high intensity energy system training for intervals, ie. sprinting or Tabata Protocol. 

Nothing else really works without furthering your skinny fatness.

Read this-
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

An example of a compound lift for #2?


Offline Chris

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Re: Skinny fat
« Reply #5 on: March 12, 2010, 05:08:58 PM »
Examples of compound lifts:
  • Squat
  • Deadlift
  • Power Clean
  • Overhead Press
  • Bench Press

Offline Wlfdg

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Re: Skinny fat
« Reply #6 on: March 12, 2010, 05:40:10 PM »
Thanks Chris!

Offline ajmesa

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Re: Skinny fat
« Reply #7 on: March 16, 2010, 08:11:37 PM »
#1. Spot reduction isn't possible

#2. The best and really only effective way to lose bodyfat and not lose muscle (weight) is to train hard to gain muscle. The best way to do that is to lift heavy weight for low to medium reps with medium to high volume 2-3X a week using compound lifts with the intention of exploding quickly through the concentric range of the movement. No worries you have no chance of looking like a big bodybuilder chic unless you take steroids.

#3. A distant second is high intensity energy system training for intervals, ie. sprinting or Tabata Protocol. 

Nothing else really works without furthering your skinny fatness.

Read this-
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss
Well actually, if you keep your carbs low enough you don't ....


Ok, I am just messing with you. ;D

Offline samjohn

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Re: Skinny fat
« Reply #8 on: March 26, 2010, 03:21:15 PM »
#1. Spot reduction isn't possible

#2. The best and really only effective way to lose bodyfat and not lose muscle (weight) is to train hard to gain muscle. The best way to do that is to lift heavy weight for low to medium reps with medium to high volume 2-3X a week using compound lifts with the intention of exploding quickly through the concentric range of the movement. No worries you have no chance of looking like a big bodybuilder chic unless you take steroids.

#3. A distant second is high intensity energy system training for intervals, ie. sprinting or Tabata Protocol. 

Nothing else really works without furthering your skinny fatness.

Read this-
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

But you can't lift everyday, whereas you can do hiit every day. Taking that into account would lifting still be better for fat loss over the course of 6 months?

Offline Wlfdg

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Re: Skinny fat
« Reply #9 on: March 26, 2010, 03:44:48 PM »
But you can't lift everyday, whereas you can do hiit every day. Taking that into account would lifting still be better for fat loss over the course of 6 months?
YES!  Weight training is superior especially the explosive lifts like the Olympic lifts and the variations.  Remember, only muscle uses fat for energy. The more muscle you carry the more efficient you can use fat.  Explosive lifts place the greatest demand on the body and the greatest level of EPOC.

You shouldn't do HIIT everyday either. I wouldn't do HIIT anymore than lifting.

Offline ajmesa

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Re: Skinny fat
« Reply #10 on: March 26, 2010, 05:25:06 PM »
But you can't lift everyday, whereas you can do hiit every day. Taking that into account would lifting still be better for fat loss over the course of 6 months?
YES!  Weight training is superior especially the explosive lifts like the Olympic lifts and the variations.  Remember, only muscle uses fat for energy. The more muscle you carry the more efficient you can use fat.  Explosive lifts place the greatest demand on the body and the greatest level of EPOC.

You shouldn't do HIIT everyday either. I wouldn't do HIIT anymore than lifting.
I can attest to this. I started lifting a little less than a month ago. Before that I was just playing racquetball and had been on a ketogenic diet for 1.5 months, I stabilized my bf% at a point where I could see my upper 4 abs. ~ 1 month ago I changed my diet to include tubers (self experiment) and started lifting. Since then, despite consuming somewhere between 20-30% of my daily calories from carbs my upper abs are clearer and I am starting to see some lower abs definition. Obviously, I have gained weight since I am lifting.

Offline samjohn

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Re: Skinny fat
« Reply #11 on: March 26, 2010, 10:13:45 PM »
Explosive lifts place the greatest demand on the body and the greatest level of EPOC.

Which would be better for a bench press:

1. Using the heaviest weight I can do 5x5 with, but it is too heavy for me to explode it off my chest.
2. Use lighter weight so I can be more explosive about the lift.


Offline Wlfdg

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Re: Skinny fat
« Reply #12 on: March 27, 2010, 12:18:15 AM »
Explosive lifts place the greatest demand on the body and the greatest level of EPOC.

Which would be better for a bench press:

1. Using the heaviest weight I can do 5x5 with, but it is too heavy for me to explode it off my chest.
2. Use lighter weight so I can be more explosive about the lift.


So here is where it gets really cool.  :) Actual bar speed doesn't matter so much as intention.

1. A 5x5 protocol has 25 working reps. You should be able to be relatively explosive with the first 20-22 reps. So if bar speed isn't as important as intention even the last 2 reps are going to facilitate recruitment of a lot of motor units.

2. Training with sub-maximal loads teaches you how to move the bar quickly.

I like to train with sub-max loads. I like to feel the speed of the bar. I like short rest periods. Sub-max loads allow me to manage fatigue so I can maintain a lot of aggression/intensity. 


Pick your poison  ;)

Offline samjohn

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Re: Skinny fat
« Reply #13 on: March 29, 2010, 01:11:43 AM »
So here is where it gets really cool.  :) Actual bar speed doesn't matter so much as intention.

Really? So as long as I am doing my best to move it fast, it will be recruiting the right kind of muscle? Awesome.

Offline Wlfdg

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Re: Skinny fat
« Reply #14 on: March 29, 2010, 06:22:33 AM »
So here is where it gets really cool.  :) Actual bar speed doesn't matter so much as intention.

Really? So as long as I am doing my best to move it fast, it will be recruiting the right kind of muscle? Awesome.
Yes! It's all about neuro-muscular activation.