Author Topic: Skinny fat dilemma  (Read 14396 times)

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seifullaah73

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Skinny fat dilemma
« on: August 05, 2021, 03:52:47 pm »
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Lol who would've thought that I would be asking this type of question, skinniest guy throughout college and a hard gainer and after some working out I have seen my lower belly bloat out. I was stuck at 8.5 stones now I have gotten to 11 stones 72kg.

The belly doesn't stick out in front, it's the wide love handles and that rounds to the front rather than curving inwards.

I am currently doing a sprint workout, explosive power workout on Tuesday and Thursday and speed or plyos on Saturday.

I want something simple I can do everyday in the morning that doesn't take too much time.

I don't eat fast foods or much sugary or fatty foods, only home cooked. I limit myself on sugar foods.

My core is strong, ab rollouts and windshield wipers can do them 8 to 10 reps.

I can add an image but it's not a pleasant site.

I want to get rid of the love handles and have toned abs like sprinters have to remove any excess weight.
« Last Edit: August 23, 2021, 09:45:40 am by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Lose lower belly fat
« Reply #1 on: August 06, 2021, 12:44:45 am »
+1
You just have to get leaner period, there is no magic routine for that area

So eat less than the amount that caused you to gain weight basically, or move more but that is not that efficient after a point as it makes you hungrier   ;D
Yes you will have to weigh and count your food if you want to be sure, or eat the same things everyday and slowly cut some stuff out.
The most calorie dense foods first

The lower ab area is usually the last place to drop off, so if you get veins showing there your pretty damn lean.

« Last Edit: August 06, 2021, 12:47:24 am by CoolColJ »

seifullaah73

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Re: Lose lower belly fat
« Reply #2 on: August 06, 2021, 06:20:27 am »
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You just have to get leaner period, there is no magic routine for that area

Yeah that's what I need, how do I do that.

Also the love handles is the bigger problem than lower belly fat.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Lose lower belly fat
« Reply #3 on: August 06, 2021, 07:58:54 am »
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You just have to get leaner period, there is no magic routine for that area

Yeah that's what I need, how do I do that.

Also the love handles is the bigger problem than lower belly fat.

Eat less or burn more calories, or a combo of the two. It usually takes a while, so eating less is more sustainable.

3500 less calories eaten each week than you burn = 1 pound of fat loss, or about 0.5kg
So 500 less each day or you can fast a few days and eat normal the rest of week. Or eat 1000 less on some days where you train more and eat at maintenance on other days.
Or whatever combination you like.

0.5kg a week is about a fair loss rate, where you can still get stronger and make gains.
You can go faster with a greater chance of muscle loss and tanking your metabolic rate if kept up for too long.

seifullaah73

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Re: Lose lower belly fat
« Reply #4 on: August 06, 2021, 08:13:23 am »
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You just have to get leaner period, there is no magic routine for that area

Yeah that's what I need, how do I do that.

Also the love handles is the bigger problem than lower belly fat.

Eat less or burn more calories, or a combo of the two. It usually takes a while, so eating less is more sustainable.

3500 less calories eaten each week than you burn = 1 pound of fat loss, or about 0.5kg
So 500 less each day or you can fast a few days and eat normal the rest of week. Or eat 1000 less on some days where you train more and eat at maintenance on other days.
Or whatever combination you like.

0.5kg a week is about a fair loss rate, where you can still get stronger and make gains.
You can go faster with a greater chance of muscle loss and tanking your metabolic rate if kept up for too long.

Fasting during Ramadan didn't really have much effect.
I guess I can do Monday and Thursday fasting.
Also eat less on Tuesday, which is work day and Saturday speed day and other day eat normal.

I was thinking also of shrink wrap around mid section including love handles a week replacement also or doesn't help as much. Also I saw a nice morning routine to do as well.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: Lose lower belly fat
« Reply #5 on: August 06, 2021, 09:14:29 am »
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shrink wrap does nothing but make you sweaty. there is, as coolcolj said, no such thing as spot reduction. coolcolj's advice is good.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: Lose lower belly fat
« Reply #6 on: August 06, 2021, 12:18:44 pm »
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shrink wrap does nothing but make you sweaty. there is, as coolcolj said, no such thing as spot reduction. coolcolj's advice is good.

OK cool.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Lose lower belly fat
« Reply #7 on: August 06, 2021, 12:40:53 pm »
+1
measure you waist once a week, at the same day and time, straight out of bed is good.
If it goes down 0.25 inch then your on track to losing 0.5kg of fat a week - tends to hold true for most people
I lose 0.5 inch off my waist when I drop 1kg of fat in a week.

If you eat too much on your normal days then you won't lose anything.
It's all about the final balance at the end of the week, over time

In any case, 0.5kg of fat lost a week is very noticeable in the mirror.
And your skin will feel tighter week to week, especially around the wrist/forearm and chin/jaw.






seifullaah73

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Re: Lose lower belly fat
« Reply #8 on: August 09, 2021, 05:48:17 am »
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Phase underway.

Start waist across love handles and belly was 90.5cm, around 35.6 inches.

Workout which they suggested do couple weeks I might do every morning. It's a 10 min workout but calves burning and while mid section is hot and a little sweaty. But with the fasting maybe not a good idea.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: Lose lower belly fat
« Reply #9 on: August 09, 2021, 07:30:54 am »
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Phase underway.

Start waist across love handles and belly was 90.5cm, around 35.6 inches.

Workout which they suggested do couple weeks I might do every morning. It's a 10 min workout but calves burning and while mid section is hot and a little sweaty. But with the fasting maybe not a good idea.

who is "they"? why would a ten minute workout not be a good idea while fasting? why is your midsection especially hot and a little sweaty?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: Lose lower belly fat
« Reply #10 on: August 09, 2021, 08:23:05 am »
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Phase underway.

Start waist across love handles and belly was 90.5cm, around 35.6 inches.

Workout which they suggested do couple weeks I might do every morning. It's a 10 min workout but calves burning and while mid section is hot and a little sweaty. But with the fasting maybe not a good idea.

who is "they"? why would a ten minute workout not be a good idea while fasting? why is your midsection especially hot and a little sweaty?

Vid I'm following along with for 10 mind suggest couple times a week but I decided to try everyday.

It's a compressed 10 min workout with 1 min times on the workout which is intense. May dehydrate if I start with this at the start but will see how it goes.

I don't workout barebody, wear a shirt and a vest doing the high intensity mid section workout.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: Lose lower belly fat
« Reply #11 on: August 09, 2021, 02:07:44 pm »
+1
you are not going to fully dehydrate in ten minutes, relax. just drink water.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

CoolColJ

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Re: Lose lower belly fat
« Reply #12 on: August 09, 2021, 08:38:58 pm »
+1
I've trained for 1+ hours fasted, and even dry fasted (no water) for similar, and even fasted a few days in a row, with no ill effects :-*


seifullaah73

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Re: Lose lower belly fat
« Reply #13 on: August 10, 2021, 05:12:14 am »
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I've trained for 1+ hours fasted, and even dry fasted (no water) for similar, and even fasted a few days in a row, with no ill effects :-*

I never did a intensive compact in to 10 minutes workout during Ramadan so first time experiencing full dryness of mouth and lips and back of throat.

But overtime I will get used to it.

Also 1 min of jumping Jack's sets my calves on fire as fully on balls of feet.

Sweating looks promising lol
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Lose lower belly fat
« Reply #14 on: August 12, 2021, 02:22:29 pm »
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I think I may be skinny fat.

Also I get frustrated easily when people do things that annoy me but I bottle it up and get on withit as sometimes my frustrations are silly but I still feel it, which gets me stressed and maybe it leads to this state of love handles.

I've always rejected the idea of me being stressed but rather called it tired, frustrated, stress is not a good thing.
« Last Edit: August 12, 2021, 03:33:39 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/