Fatty Tissue

CuriousE

First time posting but here goes.

I'm 36, 5Ft4 weigh btwn 122lbs & 126lbs

Over the last 5 yrs I have managed to change my body shape by using free weights & machines, with the help of P.T's & determination. I'm really happy with the results, however I still find I have a lot of fatty tissue on my thighs & bum.....I feel great in my clothes but still not so great out of them as I feel lumpy for want of a better word!!!

I eat well - little or no processed food, low fat, low carb, high protein, lots of veg & fruit, limit caffine intake, 2-3lts of water per day.

Any help would be great.

Many Thanks

E

rocky

3 rules of losing fat:

http://boards.ie/vbulletin/showpost.php?p=68211315&postcount=3

1- eat at a calorie deficit in order to lose 1-2lbs/week
2- protein in grams should be at least the same as the LBM in pounds
3- train 3 times a week with weights.

Are you doing all/any of the above?

low fat, low carb, high protein, lots of veg & fruit

low fat, low carb - why?
high protein - good
lots of veg - good

lots of fruit - depending on quantity, fruit is full of sugar, if you want to lose some fat, you may want to limit it.

CuriousE

Thanks for reply Rocky

1- eat at a calorie deficit in order to lose 1-2lbs/week

I don't want or need to loose weight as such but if you think this would help!!

2- protein in grams should be at least the same as the LBM in pounds
LBM???

3- train 3 times a week with weights.
Yes

low fat, low carb - why? - have a stomach complaint & this is what works. I don't avoid fat & carbs just all the processed ones, tend to stick to rice noodles, rice pasta etc. My tummy & wheat/yeast don't have a very good relationship. So most of what I eat is prepared from scratch.

But I must be doing something wrong???

rocky

1- eat at a calorie deficit in order to lose 1-2lbs/week

I don't want or need to loose weight as such but if you think this would help!!

Even if you don't want to lose weight as such, you want to lose fat, right? Short of liposuction, you need to eat at a deficit, or do more exercise (which will only increase the calories expended side of the energy equation - resulting in a calorie deficit )

2- protein in grams should be at least the same as the LBM in pounds
LBM???

Lean Body Mass - is your total body weight minus fat. Do you know your body fat %?

3- train 3 times a week with weights.
Yes

what kind of weights?

low fat, low carb - why? - have a stomach complaint & this is what works. I don't avoid fat & carbs just all the processed ones, tend to stick to rice noodles, rice pasta etc. My tummy & wheat/yeast don't have a very good relationship. So most of what I eat is prepared from scratch.

That's cool.

TommyKnocker

LBM = Lean Body Mass

To find you LBM you need to have your body fat measured. So say for example you had a 20% body fat measurement. 20% od 120lb would be 24lb. So your LBM would be 96lb so by rocky's advice you should be eating at least 96g of protein daily, or getting 384 calories daily from Protein.

Can you give an idea of what your weight workouts are like. i.e exercise performed, number of sets/reps per exercise.


M

SanoVitae

rocky wrote: »

Even if you don't want to lose weight as such, you want to lose fat, right? Short of liposuction, you need to eat at a deficit, or do more exercise (which will only increase the calories expended side of the energy equation - resulting in a calorie deficit )

Some great advice there Rocky

For fat loss, I would recommend you concetrate heavily on eating at a deficit because it's much easier to achieve fat loss through eating less than by "burning it off" with exercise.

Weight training will help you build muscle so that as you lose the fat, your entire body shape will change for the better.

Best of luck CuriousE and keep us posted!

CuriousE

Hey B-Builder

It's kinda tough to give an idea of current exercises routine.
For last 2 months I've been going to a P.T twice a wk & she really mixes it up...no session is the same.
When I go myself I tend to follow one of her programs.
I had gotten rather lazy so when I went back to her I lost 4.5% body fat in 4 wks...(last time I think it was @ 25%) I develop muscle quickly & as a result I need to watch the weights I'm lifting....a comment of 'jesus look @ the size of your arms' from a friend last yr got me worried....but thats my build & I will never be skinny nor do I want to be!!!!:D but I don't want to look chunky either!!!
@ work @ the mo but will try & write out an example of a session later on.

Would I be better to concentrate on specific exercises rather than mixing it up??? My upper body is a lot leaner than my lower body & I'd like for both to be equal (All confused @ the mo & need some direction, so sorry for waffling on)


Rocky/SanoVitae - How do I avoid feeling hungry/light headed/cranky :mad: whilst eating @ a calorie deficit. My sugar levels can drop quite quickly & drastically. Get the 'white's' during sessions on a regular basis.

rocky

CuriousE wrote: »

Hey B-Builder
Would I be better to concentrate on specific exercises rather than mixing it up??? My upper body is a lot leaner than my lower body & I'd like for both to be equal (All confused @ the mo & need some direction, so sorry for waffling on)

Unfortunately you cannot decide which part of your body fat comes off of first, you lose fat all over. The good news is that if you're consistent, fat *will* come off

Rocky/SanoVitae - How do I avoid feeling hungry/light headed/cranky :mad: whilst eating @ a calorie deficit. My sugar levels can drop quite quickly & drastically. Get the 'white's' during sessions on a regular basis.

You can try a higher fat and protein diet, it'll keep you satiated for longer, this is why low carb *and* low fat (at the same time) is not a good idea.

Also, depending on the cardio you do, high intensity might not be needed while trying to lose fat - you can avoid feeling dizzy. That is, if cardio provokes the spells in the first place.

Edit: you may post a typical day's diet and people may be able to suggest improvements.