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Message
re: How to fix skinny fat
Posted on 9/1/20 at 8:09 am to BeachDude022
Posted on 9/1/20 at 8:09 am to BeachDude022
I think traditional cardio is one of the worst things for losing BF, but that’s just anecdotal based on my experience. I find short more intense workouts that get your HR up and work major muscle groups are far superior for aesthetics. That being said, I do probably 5-10 hours of cardio a week right now.
1
Posted on 9/1/20 at 8:14 am to Athanatos
quote:
I think traditional cardio is one of the worst things for losing BF, but that’s just anecdotal based on my experience. I find short more intense workouts that get your HR up and work major muscle groups are far superior for aesthetics.
Posted on 9/1/20 at 8:24 am to jmh5724
Just my two cents - take them with a grain of salt. I'd move to a more total body workout plan instead of a split. Squat, deadlift, overhead press and bench press if you can. If you can't do those then do something similar. Cut back on the running, but if you do run then keep the intensity very very low (conversation pace) - a walk would likely be better than a run. Try incorporating some sprint type work, but not too much to the point that it prevents you from recovering from resistance training. By sprint type work I'm not talking about Tabata for 30 minutes though - I'm talking about like 10 seconds all out sprint, then rest for 50 seconds (or more), then repeat 10X. Something at 100% intensity and nearly full recovery. Program all rep ranges. 160# @ 5'8 is a pretty low starting point. I'm not sure if you really want/need to drop more weight. Your body could just be more adapted to endurance as opposed to strength/power right now.
Posted on 9/1/20 at 10:39 am to jmh5724
Start by acknowledging that you're 37 years old and only recently stopped being fat - give yourself credit for the transformation. Your midsection might always be a bit loose.
Have you had your hormones tested?
This is a problem. Find a diet for the next 10 years that provides the potential results you're looking for but also provides a high quality of life. Results come from consistency.
You might be special, but I'm going to say that a clean bulk at 37 is very unlikely. Especially since you were 215 only two years ago.
Summing up advice:
-Make getting strong your top priority. No more than 5 reps on big lifts. You don't have a lot of years left to build vs. maintain strength.
-Get some intense cardio in. I really like hill runs, because it's really hard to get hurt on hills. Someone already recommended an Assault Bike. It's on of my favorite implements. When my house was destroyed in a storm, I took that bitch to hotels and rental houses for a whole year.
-Find some low level cardio you really enjoy and do it often. Walking the dog, hikes, etc.
-Find a way to include the kids. As a father of 4, working out with my kids is awesome and helps me never miss a session.
For what it's worth, I was once 215 at 5'7 in my mid 20's. I'm 38 now at 155.
Have you had your hormones tested?
quote:
I’ve done all the diets, constantly changing it up after a couple months.
This is a problem. Find a diet for the next 10 years that provides the potential results you're looking for but also provides a high quality of life. Results come from consistency.
quote:
I’m not sure whether to try and drop more weight or clean bulk.
You might be special, but I'm going to say that a clean bulk at 37 is very unlikely. Especially since you were 215 only two years ago.
Summing up advice:
-Make getting strong your top priority. No more than 5 reps on big lifts. You don't have a lot of years left to build vs. maintain strength.
-Get some intense cardio in. I really like hill runs, because it's really hard to get hurt on hills. Someone already recommended an Assault Bike. It's on of my favorite implements. When my house was destroyed in a storm, I took that bitch to hotels and rental houses for a whole year.
-Find some low level cardio you really enjoy and do it often. Walking the dog, hikes, etc.
-Find a way to include the kids. As a father of 4, working out with my kids is awesome and helps me never miss a session.
For what it's worth, I was once 215 at 5'7 in my mid 20's. I'm 38 now at 155.
This post was edited on 9/1/20 at 10:50 am
Posted on 9/1/20 at 12:38 pm to LSUfan20005
So a little more backstory on my journey. I was always a 180lb guy and stayed active at the gym. When my marriage went south I turned to food and ballooned to 215. After my divorce, I really used the gym as my outlet and developed a healthy lifestyle. I have my kids 50% of the time. When the shutdowns started and gyms closed I resorted to running as my outlet. Gyms are back open now but on the weeks I have my kids it’s near impossible to get to the gym if they aren’t in school. They are young and I don’t have anyone to watch them so I can go to the gym for an hour or two. I’ve basically been doing an every other week gym routine for the last few months.
Posted on 9/1/20 at 12:45 pm to jmh5724
Squat, deadlift baw
Posted on 9/1/20 at 12:46 pm to jmh5724
Can you do body weight stuff at home on the weeks you have them and can’t make it to the gym? Just rotate every week maybe. That’s all I can think of right now. Maybe get some resistance bands for those weeks.
This post was edited on 9/1/20 at 12:47 pm
Posted on 9/1/20 at 1:01 pm to BeachDude022
I’ll do the tabata exercises at home which is pretty high intensity. But it’s like I’m at the gym one week lifting volume and then doing body weight Hiit the following week. I’m not sure if I’m just working against myself.
Posted on 9/1/20 at 1:44 pm to jmh5724
At 5'8'' you should be closer to 145 if you want to get rid of that skinny fat.
Posted on 9/1/20 at 6:31 pm to jmh5724
Posted on 9/1/20 at 10:28 pm to GeorgeTheGreek
George what’s your leg day look like? I think I need to get back into legs now I got my cardio going 4x36 plus a week
I’m just glad to be back in gym still fighting some demons but I think it’s working. It’s hard fix myself when my job is fixing others and teaching SPED.
I’m just glad to be back in gym still fighting some demons but I think it’s working. It’s hard fix myself when my job is fixing others and teaching SPED.
This post was edited on 9/1/20 at 10:30 pm
Posted on 9/1/20 at 11:15 pm to sms151t
I don’t do body part splits ... everyday has a variety of stuff but to give you an idea of a week:
Monday: light weight 3 x 20 back squats. I’ve also done Landmine goblet squats for 3x15 here too as well as other variations. I change them every month or two. Rear Foot Elevated Split Squats is also in the Monday rotations depending on the month.
Tuesday: 3 x 8-12 Moderate weight Landmine Lateral Lunge. Can be in-place or stepping into it.
Wednesday: Hill Sprints
Thursday: No legs on Thursdays
Friday: 5/3/1 Squat followed by a pretty brutal accessory squat. Right now I’m doing 3 x 12 Banded Box Squats with Tempo 0-3-0-3. But I’ve mixed in 1 and 1/4 Squats, Anderson Squats and Oxidative Squats with 0-4-0-4 tempo. I time my rest for all of these during the week except the 5/3/1 Squats. Rest is usually 90 seconds to 2:00 mins depending on the variation and exertion.
Throughout the week there are smaller accessories too like lateral band walks, bodyweight HIIT with jumps and lunges and stuff like that.
I like the mix of having some strength and hypertrophy in there.
Monday: light weight 3 x 20 back squats. I’ve also done Landmine goblet squats for 3x15 here too as well as other variations. I change them every month or two. Rear Foot Elevated Split Squats is also in the Monday rotations depending on the month.
Tuesday: 3 x 8-12 Moderate weight Landmine Lateral Lunge. Can be in-place or stepping into it.
Wednesday: Hill Sprints
Thursday: No legs on Thursdays
Friday: 5/3/1 Squat followed by a pretty brutal accessory squat. Right now I’m doing 3 x 12 Banded Box Squats with Tempo 0-3-0-3. But I’ve mixed in 1 and 1/4 Squats, Anderson Squats and Oxidative Squats with 0-4-0-4 tempo. I time my rest for all of these during the week except the 5/3/1 Squats. Rest is usually 90 seconds to 2:00 mins depending on the variation and exertion.
Throughout the week there are smaller accessories too like lateral band walks, bodyweight HIIT with jumps and lunges and stuff like that.
I like the mix of having some strength and hypertrophy in there.
This post was edited on 9/1/20 at 11:21 pm
Posted on 9/1/20 at 11:30 pm to sms151t
quote:
I’m just glad to be back in gym still fighting some demons but I think it’s working. It’s hard fix myself when my job is fixing others and teaching SPED.
Good on you man. One day at a time.
Posted on 9/2/20 at 2:40 pm to GeorgeTheGreek
The ladies love bis and tris. If you 37 and rocking abs something is out of wack with the priorities.
Posted on 9/2/20 at 9:46 pm to Ssubba
quote:
Since we're on the subject of legs, how do you guys balance squatting with running? I gave up squats (after doing them religiously for about two years) when I got into running about a year ago. I was simply too fatigued to handle both.
The question is are you running for fitness or running to be a better runner? If it is the latter weight training of the legs is best left for the offseason and designed around your discipline. I am a cyclist and only use weights for the legs in the off season and then only squats. Cycling works everything below the waist and my legs stay shredded. I can't cycle in weights when I am riding 12+ hours a week or it negatively impacts my cardio fitness by reducing the quality of my rides.
Posted on 9/3/20 at 6:12 am to jmh5724
Awesome transformation! Congratulations!
Like others have said, legs need to be a priority. Like you, I had turned to food for a few months and really ballooned up. I was pushing the mid-180's at 5'8, had high cholesterol, and my jeans were restrictive whenever I sat down.
I incorporated uphill sprints on the levee in my workouts 2 x a week and saw big time results. My legs are defined from top to bottom and veinous.
I was in the mid-160's 2 weeks ago. I started jump roping daily in addition to my regularly scheduled workouts and I've tightened up even more. I currently weigh 158 and slide into my size 31 jeans very nicely with no muffin top! I hope to be pushing size 30 by the end of October.
Most importantly, you have to mix it up. No one's saying you should stop eating meat, but consider a vegetable-based diet. I'd never considered jump rope, but I'm glad I did. It's fun and isn't monotonous at all like traditional cardio. And you will torch calories and fat at a ridiculous rate.
Like others have said, legs need to be a priority. Like you, I had turned to food for a few months and really ballooned up. I was pushing the mid-180's at 5'8, had high cholesterol, and my jeans were restrictive whenever I sat down.
I incorporated uphill sprints on the levee in my workouts 2 x a week and saw big time results. My legs are defined from top to bottom and veinous.
I was in the mid-160's 2 weeks ago. I started jump roping daily in addition to my regularly scheduled workouts and I've tightened up even more. I currently weigh 158 and slide into my size 31 jeans very nicely with no muffin top! I hope to be pushing size 30 by the end of October.
Most importantly, you have to mix it up. No one's saying you should stop eating meat, but consider a vegetable-based diet. I'd never considered jump rope, but I'm glad I did. It's fun and isn't monotonous at all like traditional cardio. And you will torch calories and fat at a ridiculous rate.
Posted on 9/3/20 at 12:39 pm to VictoryHill
I bought a rope to have something to do at home but have yet to use it. I’ll have to youtube some routines
Posted on 9/3/20 at 1:20 pm to jmh5724
I highly recommend the Jump Rope Dudes channel on Youtube. They really helped me get my form down since I started. I'm not advanced enough for routines yet, but slowly am advancing towards them. I can spin a rope and do the basic bounce like it's nobody's business though compared to when I first started.
I've just been setting a 10, 20, or 30 minute timer and doing 1 minute on/1 minute off, 30 seconds on/30 seconds off, 40 seconds on/20 seconds off depending whether or not jump roping is THE workout for the day or simply A workout. I am soaked at the end of it.
I've just been setting a 10, 20, or 30 minute timer and doing 1 minute on/1 minute off, 30 seconds on/30 seconds off, 40 seconds on/20 seconds off depending whether or not jump roping is THE workout for the day or simply A workout. I am soaked at the end of it.
Posted on 9/6/20 at 3:44 pm to jmh5724
Intermittent fasting. Do 42x6 3 days a week and you will lose weight easily
Posted on 9/6/20 at 7:26 pm to Lsu111519
Intermittent fasting won’t help skinny fat. He’s looking to change his body comp. not necessarily lose weight, though that may be a result.
Hell, OP’s already lost a lot of weight.
Hell, OP’s already lost a lot of weight.
This post was edited on 9/6/20 at 7:45 pm
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