Skinny-fat --> slim and toned - who's done it?

[rhubarbfool]

I am the epitome of skinny-fat - look thin in clothes, slightly gaunt face (lovely), thin wrists and ankles, but flat, saggy arse, muffin top, love handles and bingo wings. I know - I am gorgeous.

I've decided to get a grip; am doing pilates and have cut out the junk food (cakes, biscuits, ice cream, chocolate).

What else should I be doing?!

Me. Well I like to think I am toned, I am more than before anyway. You need to weight train, and make sure you eat enough protein.

im trying this.
I lost over 4 stone with SW. Im a size 8 but im flabby and not toned.

Currently I run 5 times a week and work with a personal trainer twice a week. Progress is SLOW! I can see my shape has changed but the toning is taking so long.

You have just described me! I have restarted running about 3 months ago after a long break. Am doing 6-8km, 3-5x a week, time and work allowing. And have cut the junk food out.

I can't say I see a difference on my scales, but I must be toning up as my clothes don't feel quite as snug any more.

I think I need to start weight training or something which will exercise more of my body than just running does.

Weight training and a decent diet fat will melt and plenty of water

Thanks everyone. I don't actually want to lose weight (haven't even got scales), but want to tone up. It seems like weights are the way to go.

And actually - do I want to put on weight too, because my face looks too thin?! I'm confused!

Lift weights but stay off the sad step (aka scales) because the buggers will trick you into thinking you've gotten bigger

Lift heavy weights

What do are classed as heavy weights?

Sounds a bit like me - always been slim and am quite tall. But now at 45 I think I do have to do some proper exercise.

Have quite an active life in that we walk a lot and fair weather cycle.

Thinking about it a lot, not doing anything about it. Need to start running I think - and weights.

This is me. 5’6 size 12 look slim in clothes and people constantly tell me I don’t need to lose weight BUT take the clothes off and I have huge hips and massive muffin top.
I can’t run or do high impact exercise due to joint problems so really don’t know how to fix it

What do are classed as heavy weights?

Anything that you can't do more than 8-10 reps in a row. Have a 30/60 sec rest then do another 8-10 reps, repeat a third time.

The actual weight will vary person to person

Also full body movements are good - squats, deadlifts, kettlebell swings etc

Weights, as per Frangipani's advice on reps. I've been doing this for just over a month and I have finally got muscle tone in my arms and legs. The abs are going to take longer as I still have too much flab hiding the muscle!

Skinny-fat is more about internal visceral fat which you can;t see.

Sounds as if you are like me- low BMI and look slim but would like more muscle.

I agree that weights are good but I've had pelvic floor repairs after 2 births, and heavy weights are OUT. 2kg is max I ought to use and only 1 at a time.

Forgot to say, try using free weights rather than machines. Machines are OK as they hold you in place more but free weighs are better as you need to hold yourself In place and engage your core muscles to do so. I'd recommend having a session or 2 with a personal trainer to learn correct form.

Yeah, weights basically. Get stronger.

My DH is 11st, was very skinny fat, didn't realise how much til he joined me at the gym. He's lost 10% bf, is way stronger, still 11st...lots of definition now...

I'd been doing free weights for 5 years, fell into it accidentally. Done wonders for my body shape & tightened up all sorts of places, including lady bits. Was given proper instruction. I experience more pressure on my pelvic floor from high impact exercise & being a bit fat than pretty heavy lifting.

No holding breaths (valsalva) when lifting or maximal weights I would think, but I train fairly easy as I have arthritis.

Swimming is the quickest way to tone up your body without hurting your joints if that's your weak spot.

At last I have a definition for my body shape......skinny- fat. Just like OP and some PPs I am ok dressed but flabby naked! 5'8; 9 stone 4, gaunt face,scraggy neck, no boobs, thin wrists, hands, ankles and feet but podgy in between. I loathe exercise and have arthritic knees so it look like weights and swimming for me ( which I'll hate!)
Thanks for posting,OP, I feel like I belong!

I have arthritis in my elbow, and one knee, the other knee can play up also, and I found great relief by eating high fat/low carb. It might be something to consider

I had psoriasis on those joints, low carb cleared that up and the arthritis is much better, I rarely notice it now, except on the rare occasions when I eat something like cake

When I first started using free weights, I though 5kg was very heavy, I can now dead lift 65 kg. Hoping to increase to 70 over the next month or so. I go very slowly, and take rest days. I run between days and do some yoga too for flexibility.

Pilates, yoga, weights, swimming are low impact.
Heavy weights are weights you can just about do the exercises with. If starting from scratch, half a kilo will feel heavy, a few weeks and 3 kg will be doable.

In your original post you stated that you’ve got a saggy arse weight training can sculpt strong muscles in your glutes (arse) then you go on to mention a muffin top, love handles and bingo wings meaning they are fat that you want rid of.

Unfortunately you can’t exercise to get rid of those troublesome areas that’s the diet side of things eating healthy foods will help reduce body fat . Exercising will enhance your body with muscle definition.

Find a Les Mills Body Pump class. low weights, high reps, you'll see and feel the difference really quickly. And it's addictive so easy to keep the habit!

strongbeats I'm about 5'6 and weigh 8 stone, so I really don't want to lose weight. I actually think I could do with putting some on to fill out my face and boobs, I just want to firm up the rest. But is that doable? Putting on weight and firming up flab at the same time?

(And I realise I may not weigh much because I have no muscle - I don't care about weight as such, as I say, I have no scales at home and only get weighed at the doctor's etc.)