Skinny-fat

Michellenman

This is about the only way to describe myself now. I'm not fat and to look at I look slim but to feel I'm very soft.

I lost a whole pile of weight (went from 10.5 stone to 9stone - I'm 5') from January to May and I've kept most of it off since. I wear size 8-10 in clothes but I just look kind of... squishy if I look at myself naked.

I've been quite strict since september WRT diet and exercise but I feel like I've plateau'd.

I eat fairly cleanly (I'm veggie): Example of a regular day, some variation but I avoid bread/pasta/potatos/rice or carb heavy fruit as a rule.
Breakfast: 2 hardboiled eggs and a tomato, maybe some mushrooms if I've time to cook them
Lunch: Veg soup + salad
Dinner: A much veg as I can fit on my plate, low sodium soya sauce maybe.
I don't generally snack but if I do, it's on low fat hummous and raw green veg or I'll boil/poach eggs or maybe have a handful of almonds/brazil nuts or frozen red berries.

I exercise 5 times a week at the gym:
20 minute slow jog (9km/h) and 10 minute fast paced walk
5x10 sit-ups holding 6kg medicine ball
4x30 second plank and then then 1 minute plank alternating raised legs every 15 seconds
4x10 squats holding 6kg medicine ball
4x10 lunges with same medicine ball
Various arm exercises using bench plus 10kg weights (tbh, I'm happy with how my arms are coming along)

I'm seeing a difference on the scales, but I'm not looking any more toned or lean. Is it just a case of keeping it up and eventually it will happen or am I going wildly wrong with my diet/exercise routine?

I'd appreciate any and all input! Thanks in advance

Michelle

A0

Michellenman wrote: »

This is about the only way to describe myself now. I'm not fat and to look at I look slim but to feel I'm very soft.

I lost a whole pile of weight (went from 10.5 stone to 9stone - I'm 5') from January to May and I've kept most of it off since. I wear size 8-10 in clothes but I just look kind of... squishy if I look at myself naked.

I've been quite strict since september WRT diet and exercise but I feel like I've plateau'd.

I eat fairly cleanly (I'm veggie): Example of a regular day, some variation but I avoid bread/pasta/potatos/rice or carb heavy fruit as a rule.
Breakfast: 2 hardboiled eggs and a tomato, maybe some mushrooms if I've time to cook them
Lunch: Veg soup + salad
Dinner: A much veg as I can fit on my plate, low sodium soya sauce maybe.
I don't generally snack but if I do, it's on low fat hummous and raw green veg or I'll boil/poach eggs or maybe have a handful of almonds/brazil nuts or frozen red berries.

I exercise 5 times a week at the gym:
20 minute slow jog (9km/h) and 10 minute fast paced walk
5x10 sit-ups holding 6kg medicine ball
4x30 second plank and then then 1 minute plank alternating raised legs every 15 seconds
4x10 squats holding 6kg medicine ball
4x10 lunges with same medicine ball
Various arm exercises using bench plus 10kg weights (tbh, I'm happy with how my arms are coming along)

I'm seeing a difference on the scales, but I'm not looking any more toned or lean. Is it just a case of keeping it up and eventually it will happen or am I going wildly wrong with my diet/exercise routine?

I'd appreciate any and all input! Thanks in advance

Michelle

Well done on the weight loss and on taking up exercise
You may not be eating enough proteins (see Quinoa, high protein content http://en.wikipedia.org/wiki/Quinoa).
It might be worth to implement more cardio sessions, may be circuit type. You could do arm exercises, followed by short-fast cycling bouts, then planks and back to arms, etc.
Since when are you training like this (Since September or January)?

Michellenman

A0 wrote: »

Well done on the weight loss and on taking up exercise
You may not be eating enough proteins (see Quinoa, high protein content http://en.wikipedia.org/wiki/Quinoa).
It might be worth to implement more cardio sessions, may be circuit type. You could do arm exercises, followed by short-fast cycling bouts, then planks and back to arms, etc.
Since when are you training like this (Since September or January)?

Cheers for the Quinoa tip, I'll check that out.

I always thought that I was getting enough protein (I go through about 20 eggs a week in various forms) but perhaps not. Is it worth it to incorporate some sort of protein shake or to look for protein from food? I find eggs are really filling so I can't really fit more of them in

How do you mean circuit? The set of planks/situps/squats and lunges I do in 4 circuits of ten of each exercise. Do you mean just do more of this?

I'm not tall enough for the cycling machine in my gym

The diet has been going on since january but I've only been training like this since september.

A0

Cheers for the Quinoa tip, I'll check that out.

I always thought that I was getting enough protein (I go through about 20 eggs a week in various forms) but perhaps not. Is it worth it to incorporate some sort of protein shake or to look for protein from food? I find eggs are really filling so I can't really fit more of them in

You're welcome.
I'm not a nutritionist, so this is just what I do / apply to me: I don't eat more than 4-5 eggs a week as the yolk contains cholesterol (but there are controversies about this...), I think 20 is a lot and varying the food from which you get your proteins could be a good thing to do.

How do you mean circuit? The set of planks/situps/squats and lunges I do in 4 circuits of ten of each exercise. Do you mean just do more of this?

I haven't been clear, I meant including some cardio work in between your strength - resistance exercises. You could do 2x30sec planks then 2-3min cross trainer (fast) or running (fast) then some arm exercises and back to planks, you do it a few times and see how it goes, it's just to really increase you metabolism in between the strength exercises... or something along these lines.

I'm not tall enough for the cycling machine in my gym

Cross trainer? or running as above (I said bike as it's a weight bearing activity, so you can do high intensity work quite safely until your legs are stronger).

The diet has been going on since january but I've only been training like this since september.

Ok, what works very well is: diet + exercise, not only diet or only exercise. So you've been training for 3 months and shouldn't be surprised that you are not toned as you'd want! We are all different, there are responders, non-responders, etc. In theory, a gain in muscle mass occurs in 4-6 weeks but then it can take months before stable (and visible!) improvements occur, don't forget there are neural adaptations taking place too

Michellenman

A0 wrote: »

You're welcome.
I'm not a nutritionist, so this is just what I do / apply to me: I don't eat more than 4-5 eggs a week as the yolk contains cholesterol (but there are controversies about this...), I think 20 is a lot and varying the food from which you get your proteins could be a good thing to do.

I fall in to the categorey of eggs being more beneficial than detrimental to my health. Also, considering I don't eat meat or fish I need to get protein in to my food diet somehow, rather than just living on veg and some cheese. I'm only 22, healthy weight, non smoker, I don't really have reason to worry about cholesterol at the moment but I see where you come from, so thanks

I haven't been clear, I meant including some cardio work in between your strength - resistance exercises. You could do 2x30sec planks then 2-3min cross trainer (fast) or running (fast) then some arm exercises and back to planks, you do it a few times and see how it goes, it's just to really increase you metabolism in between the strength exercises... or something along these lines.

Cheers!

Ok, what works very well is: diet + exercise, not only diet or only exercise. So you've been training for 3 months and shouldn't be surprised that you are not toned as you'd want! We are all different, there are responders, non-responders, etc. In theory, a gain in muscle mass occurs in 4-6 weeks but then it can take months before stable (and visible!) improvements occur, don't forget there are neural adaptations taking place too

It's not so much that I'm not as toned as I'd like, I realise that will take some time, I've set a goal for June of next year to be at my ideal shape. The problem is that I'm not seeing any toning other than in my arms. I'm getting lighter but not any leaner. When I started eating properly I saw similar results to what I'm at now, but there's been no real improvement since I started training. I assumed that adding in exercise would mean that I'd tone a little, especially by now. Surely 3 months in I should have something to show for my work?

Glowing

Lifting much heavier weights has made the biggest difference for me ... do you have someone in the gym who could put together a program for you and update it regularly as your strength increases .. ?

Michellenman

I did but not any more.

Is it worth it to pay for some personal training? I'm fairly broke now so it'd mean running my car off fumes for a week and not eating anything but soup :pac:

A0

It's not so much that I'm not as toned as I'd like, I realise that will take some time, I've set a goal for June of next year to be at my ideal shape. The problem is that I'm not seeing any toning other than in my arms. I'm getting lighter but not any leaner. When I started eating properly I saw similar results to what I'm at now, but there's been no real improvement since I started training. I assumed that adding in exercise would mean that I'd tone a little, especially by now. Surely 3 months in I should have something to show for my work?

May be you did more work with your arms. Also, do you do the same session everytime you go to the gym? Same as what Glowing suggests, I think you should see someone to give you training advice (progression, structure, alternating hard and easy sessions, etc.) and monitor your improvements so you can increase the loads/intensities/number of reps accordingly and improve. But don't be too impatient and don't give up

Nervous Wreck

Michellenman wrote: »

I did but not any more.

Is it worth it to pay for some personal training? I'm fairly broke now so it'd mean running my car off fumes for a week and not eating anything but soup :pac:

If you go to a good gym, the staff will be able to help you a fair bit. Where do you train?

Michellenman

Just the college gym in NUIM.
http://sports.nuim.ie/facilities/newgym.html
It's free membership for students and like I said, I'm broke so it's all I can manage right now!

The lads who work there are sound but there's a charge for one-on-one sessions and personal tailored training.

Edit: There's actually a fair few more weights and benches and weight machines now too, those pics need updating.

Nervous Wreck

K, I'm no expert on fatloss etc but since no one else is chiming in, I'll say this much: A lot of 'low fat' foods have high carb levels so watch for that. As Glowing said, increase the weight you're lifting too; it'll make a big difference.

Looking at it like it is:

5x10 sit-ups holding 6kg medicine ball
4x10 squats holding 6kg medicine ball
4x10 lunges with same medicine ball
Various arm exercises using bench plus 10kg weights (tbh, I'm happy with how my arms are coming along)

All the medicine ball work should be ready to progress. For your next couple of sessions, try an 8kg mb. By now you should have built enough strength to keep the same structure with the heavier weight. If this is fairly easy, switch to 10kg on your next session. If you find with, for example, your squats with the 8kg mb only get reps of 10, 10, 8, 6 or whatever, stay at this weight until all 4 sets reach the full 10 reps. Generally, for me, I would do 3 sets rather than 4 and when I can hit 12 reps on all 3 sets, I go heavier and try for 3 x 10 etc etc.

As I said though, I've little idea of how to train for weight/fatloss. Hope this helps a little bit though and sure maybe it'll keep the thread afloat til someone with a bit more technical knowledge drops in on the thread*.




*And possibly tells me to stop talkin' outta my ass.

Michellenman

Nervous Wreck wrote: »

K, I'm no expert on fatloss etc but since no one else is chiming in, I'll say this much: A lot of 'low fat' foods have high carb levels so watch for that. As Glowing said, increase the weight you're lifting too; it'll make a big difference.

Looking at it like it is:



All the medicine ball work should be ready to progress. For your next couple of sessions, try an 8kg mb. By now you should have built enough strength to keep the same structure with the heavier weight. If this is fairly easy, switch to 10kg on your next session. If you find with, for example, your squats with the 8kg mb only get reps of 10, 10, 8, 6 or whatever, stay at this weight until all 4 sets reach the full 10 reps. Generally, for me, I would do 3 sets rather than 4 and when I can hit 12 reps on all 3 sets, I go heavier and try for 3 x 10 etc etc.

As I said though, I've little idea of how to train for weight/fatloss. Hope this helps a little bit though and sure maybe it'll keep the thread afloat til someone with a bit more technical knowledge drops in on the thread*.




*And possibly tells me to stop talkin' outta my ass.

Thank you!

Tried your suggestions there re upping weight of the medicine ball, went up to 8kg. Also swapped the medicine balls for 2 7.5kg weights when doing the lunges. Legs are a bit wrecked now

Tried the circuit idea too but I reckon it's something I need to be doing at home, gym is nearly always busy and is oddly spaced out so can't really be moving between areas (treadmill, mat, weights etc) with any speed. Have 5kg weights here and a yoga mat so I'll see what I can manage.

Other than the info re. low fat foods being high in carbs is there anything I can change to my diet that will help?

jmvane15

Your doing pretty good already, but I guess if you want to get a little more toned then you could take up swimming.

Nervous Wreck

Michellenman wrote: »

Thank you!

Tried your suggestions there re upping weight of the medicine ball, went up to 8kg. Also swapped the medicine balls for 2 7.5kg weights when doing the lunges. Legs are a bit wrecked now

Progress already! Don't worry about the pain; it's normal and a good sign that you're pushing yourself so well done. Get some post-workout protein into you. Since you don't eat meat, try a shake. It'll help recovery time. Get proper rest between your workouts too.

Michellenman wrote: »

Tried the circuit idea too but I reckon it's something I need to be doing at home, gym is nearly always busy and is oddly spaced out so can't really be moving between areas (treadmill, mat, weights etc) with any speed. Have 5kg weights here and a yoga mat so I'll see what I can manage.

Other than the info re. low fat foods being high in carbs is there anything I can change to my diet that will help?

Now this, I can't help with at all. I know arse all about that. But afaik, there's some stickies here that have some nutritional info...