"Skinny fat" (I think)

[RedRosie]

Not sure if this should be under exercise or health really ...

I am early fifties, and think I am skinny fat. Can anyone recommend a way to improve this?

I'm pretty sure I don't need to lose weight. I am five foot five inches, usually around 8 stone 10 pounds (doesn't vary much, I've never been more than 9 stone or less than 8 and a half). Size ten at the bottom, size ten/twelve at the top ... I'd buy a 12 if purchasing a dress. I know this is a "healthy" BMI but I'm not happy that I'm healthy. I have large arms and a definite roll around the waist. I eat well (vegetarian, home cooking mostly, lots of vegetables and not too much food) and probably drink a couple of glasses of wine on each of 3 nights a week.

I'm not very fit, although I'm not super unfit either. I can walk briskly for eight miles and often do. I can run for a bus (although it hurts my knees - I may be starting with arthritis) ... But I don't do much regular exercise. I can't run (knees).

Any advice? Are weights the way to go? Can I do something at home? I'd like to be stronger/leaner but not necessarily lose weight. I also don't especially want to join a gym/get a personal trainer/do anything in groups. I like routine and would stick at something if it was giving results.

I'd really appreciate advice/ideas.

Definitely weight training. It builds bone density and support joints as you age.
I'd also suggest yoga/Pilates for strength and flexibility
Possible lane swimming also

I was also going to suggest yoga. Great for strength and flexibility, easy to do at home etc.

Les Mills Bodypump is good for core strength and toning

There are classes at gyms but I think there is also an 'on demand' version you can do at home. You would need to buy some weights though.

I am not usually a fan of 'group exercise' but like these classes as they don't require you to have a good memory or coordination!

Gym, using the different machines to strengthen your leg muscles - with any of the other activities, they'll rapidly reduce the risk of injury from walking or running. Possibly get gait analysis in a running shop, as your knee pain could be caused by a mixture of weakened or tight leg muscles and your ankles rolling in, ousting stress on your knee joints.

Some people have soft looking bodies even if they eat well and train a lot. Some have hard looking bodies without training at all. Agreed, weights would be good and women really need load bearing exercise for bone density, but discovering and accepting your body type (it may transform with weights, it may not look all that different though you get stronger) is also important!

Thanks all! I'll have a good think about it ... I suppose I should give up the wine as well although it's my only real vice. I would - if possible - like to do something at home. Maybe a mixture of yoga and something with weights (we have 3k and 5k ones somewhere, my DH used them before he became unwell)? There is so much conflicting advice, especially online, that it's hard to find something straightforward to follow. And many women seem obsessed with weight which I honestly don't think is an issue for me. I take the point about body type as well ... But I'd definitely like to be stronger. Must see a Dr about the bloody knees as well (but I think the random stabbing pains probably indicate something arthritic). Middle age eh? Rock and roll!

I have always been skinnyfat and pilates have really transformed my body. I do still have a stubborn layer of fat on my belly but I have solid abs under it now and my thighs and bum are very toned.

If you are serious about losing fat, I would suggest scales that measure your fat percentage and a fitness tracker to track your progress. This is great for motivation and making tweaks when you find what works and what doesn't.

I have a simple FitBit and it allows me to find out how many calories I burn in a day with my activity and I can log what I've eaten and decide on a deficit if I want to lose weight.

For exercise, primarily do something that you enjoy or at least don't hate and that is flexible to fit in with your lifestyle.

You have a level of fitness which you can build on. Add in more walks. Do some resistance exercises, maybe get some hand weights which you can work out a routine at home.

I find doing something every day the way to go for me. (I run and walk and do resistance exercises and some weights.) I only cancel that if it is impossible to do because of other commitments. I do my exercise totally within my comfort zones so I don't need rest days. It has become so much part of my routine I really miss it if I can't do it for some reason and look forward to getting back to it.

It's not for everyone but I still drink wine. One glass on Thurs, Fri, Sat and Sunday, in the evening. It goes on my log and is my late in week treat. Still manage a deficit.

I second body pump classes. I'm nearly 50 and I'm doing it to strengthen my bones and muscles. If I tone up and lose weight that will be a bonus.

Have a look at the Fiit app. I used to go all the time to the gym but gave up last year when it shut and subscribed to this app instead. It has hundreds of workouts including weights based ones, yoga, Pilates and cardio. If you’ve got weights already and want something to do at home I’d really recommend it. Weights is the way to go for toning plus yoga/Pilates for strength and mobility. Avoid the cardio if you don’t want to lose weight and your knees aren’t reliable.

Cardio will help burn the fat, though. An hour's walk burns about 300 or 400 calories. I would also suggest strengthening your knees with resistance exercise by targeting the muscles supporting the knee. Plenty of examples of the exercises on YouTube. Continue the walking if that is comfortable. It is good for heart health and bone health your circulation which can prevent dementia plus it's good for de-stressing and getting outside.

Thanks again. Especially @grasstreeleaf as that sounds very sensible as an approach. I look fine (with clothes on!) but really don't think I'm "healthy".

I'm learning a language which takes work (I get up at 5:30 to do that before working every weekday) ... So I am capable of sticking at things. I really like the rhythm of routine, so need to work this in somehow.

Walking doesn't make the knees worse as far as I can tell (it doesn't make them better either ) and this is an obvious thing to work at. And dig out the weights and try and find something doable to follow. And look into Pilates.

I heard a programme the other day on the radio (may have been Michael Mosley) where he said if you only do "one thing" it should be squats and push-ups (although that's two things). Is that good advice?

I heard a programme the other day on the radio (may have been Michael Mosley) where he said if you only do "one thing" it should be squats and push-ups (although that's two things). Is that good advice?

Depends on what you want to achieve! But squats would help your knees, I think. There are other exercises too. Push ups are good for the arms. But I would keep up the walking too. I'd advise anyone who can walk to do so.

@grasstreeleaf

I heard a programme the other day on the radio (may have been Michael Mosley) where he said if you only do "one thing" it should be squats and push-ups (although that's two things). Is that good advice?

Depends on what you want to achieve! But squats would help your knees, I think. There are other exercises too. Push ups are good for the arms. But I would keep up the walking too. I'd advise anyone who can walk to do so.

They also both work your core and glutes which are important for stability. Techniques is important though

A few years ago I treated myself to a personal trainer. He comes to me (pre lock down) every 6 weeks and charges me £37 per hour. He sets me a personal programme to follow. I'm not a fan of the gym and I can fit his workout around my normal life. In lock down, he went online and it wasn't as good for me but soon he's going to be able to come back. It's made such a difference to my strength and shape. I'm late forties and also have slightly dodgy knees 😀