I'm what people consider "skinny fat." I'm 114 lbs and 5'3" (female). I recently (about two weeks ago) started running, biking, and using the elliptical (as well as calorie counting and eating less junk.) With a combination of all three, I go 6 miles minimum on the days I work out. I'm looking to tone up butt and get rid of love handles. I know that you can't "spot train" but does anyone have any advice for me? I want to do some sort of muscle training because I'm looking to gain weight and not lose it, (well I want to lose fat and build muscle), but I have no idea what sort of exercises to do. I'm not sure where to start. I'm terrified of looking in the mirror in three months and not noticing any change.
(I hope this is the correct place to post this. I'm sorry if it's wrong.)
Thank you for any and all advice.
Workout for "skinny fat" muscle building
Moderators: Boss Man, cassiegose
-
SkaraNerraw
- STARTING OUT
- Posts: 1
- Joined: Sat Nov 17, 2012 8:57 pm
Re: Workout for "skinny fat" muscle building
No need to apologise, as it's good to have you here 
.
I'd suggest something like this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench Press, 2 sets 10 reps.
Bent Over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
These can all be done with free weights, but I'd go light to start with. Use the smallest dumbells possible on small muscles like Shoulders, tne go the next size up on bigger muscles.
In the case of Deadlifts and Rows, use a Barbell that's 2x the weight of the dumbbells you'd use on Squats for example.
Do this 3x a week, every other day and get your body used to this for 2 weeks, then increase the weight slightly.
After 4 weeks, go a little bit higher if possible for the same number of reps.
It's then a case of adding more weight when you feel ready, as a guide I'd be aiming to increase on barbell exercises, when you can do another 3-4 reps and dumbell exercises, when you can do another 5-6 reps.
This might be something to consider.
.I'd suggest something like this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench Press, 2 sets 10 reps.
Bent Over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
These can all be done with free weights, but I'd go light to start with. Use the smallest dumbells possible on small muscles like Shoulders, tne go the next size up on bigger muscles.
In the case of Deadlifts and Rows, use a Barbell that's 2x the weight of the dumbbells you'd use on Squats for example.
Do this 3x a week, every other day and get your body used to this for 2 weeks, then increase the weight slightly.
After 4 weeks, go a little bit higher if possible for the same number of reps.
It's then a case of adding more weight when you feel ready, as a guide I'd be aiming to increase on barbell exercises, when you can do another 3-4 reps and dumbell exercises, when you can do another 5-6 reps.
This might be something to consider
.Re: Workout for "skinny fat" muscle building
Hello there, When you are planning to have a muscle building it is important that you need to set your mind first.
To finish what you have started. Ok? In order that muscle building will be effective, you need consistency.
In the fitness industry you’ll never find a shortage of programs how to build muscle quickly with just a short amount of time in the gym. This is where many fitness enthusiasts get confused. Why is there so much hype backing these programs and are they effective?
The reality is that novice lifters who begin a weight training program make progress very quickly. Their body adapts fast to the new stimulus and they make rapid strength gains as they become more ‘neurological efficient’. That is due to a variety of reasons, some of which include the fact they started in a detrained state and typically engage a high training volume. While it is true that beginners typically make improvements with more volume and less intensity (40-60% of their one repetition max), this type of high-volume program will plateau their gains at some point. That is when the intensity must change to continue their progress.
From: http://www.dieselsc.com
To finish what you have started. Ok? In order that muscle building will be effective, you need consistency.
In the fitness industry you’ll never find a shortage of programs how to build muscle quickly with just a short amount of time in the gym. This is where many fitness enthusiasts get confused. Why is there so much hype backing these programs and are they effective?
The reality is that novice lifters who begin a weight training program make progress very quickly. Their body adapts fast to the new stimulus and they make rapid strength gains as they become more ‘neurological efficient’. That is due to a variety of reasons, some of which include the fact they started in a detrained state and typically engage a high training volume. While it is true that beginners typically make improvements with more volume and less intensity (40-60% of their one repetition max), this type of high-volume program will plateau their gains at some point. That is when the intensity must change to continue their progress.
From: http://www.dieselsc.com
Re: Workout for "skinny fat" muscle building
Altenatively if you gave the individual the same help on this forum, they and other people, could contribute and benefit from the discussionjessicalay wrote: here is website : http://www.theperfect-body.com" onclick="window.open(this.href);return false; check it and let you email in website i will sending you more tips and free ebooks and helping you with experiance
.Re: Workout for "skinny fat" muscle building
No problem .
.