Author Topic: Skinny fat dilemma  (Read 87161 times)

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CoolColJ

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Re: Skinny fat dilemma
« Reply #30 on: August 29, 2021, 12:48:08 am »
+1
Let me think of another way of doing this.
I think you said that:

If I burn more calories than I eat (estimation of the day I'm assuming, as you can't workout after dinner) it should burn the extra fat off. Won't that put my daily calorie intake in the negative.

If that is what we want, is there like a duration of exercise relation to amount of calories burned example skipping for 10 mins burns a certain amount, 20 mins a certain more amount, etc. Can this method not achieve that.

Then do some 6 pack workout to bring the definition of the abs and obliques and bring waist size down.

Exactly - you want to be in a negative calorie deficit to lose fat!!!!!!!
-500 calories each day = 1 pound of fat dropped. You need a negative 3500 total each week to drop 1lb of fat

It doesn't matter where the deficit comes from. Just living life, walking around and doing stuff does it as well as sprint intervals without killing your system

see how low this kid's skinfolds are, he walks around like that all year round as a teen....
Get to that level and you know your lean as hell, and your abs will show without even flexing
he got Hydrostatic Tested at  4.4% bodyfat

« Last Edit: August 29, 2021, 01:02:16 am by CoolColJ »

seifullaah73

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Re: Skinny fat dilemma
« Reply #31 on: August 29, 2021, 04:24:36 am »
0
Let me think of another way of doing this.
I think you said that:

If I burn more calories than I eat (estimation of the day I'm assuming, as you can't workout after dinner) it should burn the extra fat off. Won't that put my daily calorie intake in the negative.

If that is what we want, is there like a duration of exercise relation to amount of calories burned example skipping for 10 mins burns a certain amount, 20 mins a certain more amount, etc. Can this method not achieve that.

Then do some 6 pack workout to bring the definition of the abs and obliques and bring waist size down.

Exactly - you want to be in a negative calorie deficit to lose fat!!!!!!!
-500 calories each day = 1 pound of fat dropped. You need a negative 3500 total each week to drop 1lb of fat

It doesn't matter where the deficit comes from. Just living life, walking around and doing stuff does it as well as sprint intervals without killing your system

see how low this kid's skinfolds are, he walks around like that all year round as a teen....
Get to that level and you know your lean as hell, and your abs will show without even flexing
he got Hydrostatic Tested at  4.4% bodyfat

-3500 calories a day oops misread lol, -500 calories a day to lose 1lb a week.
so that's where I am going wrong, I don't go in the negative I'm always in the positive.

So even if i enjoy a little unhealthy breakfast, if I burn that off and still my calorie in the negative i'm toasty? nice.

makes sense. thanks
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

CoolColJ

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Re: Skinny fat dilemma
« Reply #32 on: August 29, 2021, 05:50:55 am »
+1
yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

seifullaah73

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Re: Skinny fat dilemma
« Reply #33 on: August 29, 2021, 12:01:46 pm »
0
yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

Now the next dilemma is how do you burn so much calories required to go in the -500, if lets say in a day I average 1500 - 1800 calories.

Adding in my daily core workout in the morning, which may burn around 300.

How do you manage to burn enough calories to get in the negative. Exercise only burn a couple of calories a minute.

Any exercise that burns a lot of calories.
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

CoolColJ

• Hero Member
• Posts: 1982
• Respect: +949
Re: Skinny fat dilemma
« Reply #34 on: August 30, 2021, 12:14:45 am »
0
yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

Now the next dilemma is how do you burn so much calories required to go in the -500, if lets say in a day I average 1500 - 1800 calories.

Adding in my daily core workout in the morning, which may burn around 300.

How do you manage to burn enough calories to get in the negative. Exercise only burn a couple of calories a minute.

Any exercise that burns a lot of calories.

Shouldn't be hard to burn over 2000 calories living like a normal person that moves around unless you play video games all day long.
Just walk around and do more chores, work etc

Most people will burn at least 500 over their bare minimum calories burnt just by being alive, unless you sit on your ass all day long

I myself burn around 2800-3000 and I'm sleeping and sitting on my ass most of the day, the stretching, soft tissue and mobility work and 1-2 hours of exercise I do each day bumps me up from 1800 or so BMR to that number. If I play video games all day long I only burn 2000

Stretching, mobility work and soft tissue work is good stuff and burns a decent amount of calories that doesn't tax you and can only benefit you in the long run. Do an hour each day and your laucghing.
Then go walk for 30 mins or do more chores, easy 500 calories burnt.
Lots of things could burn 500 calories when done for 30-60mins, like BBall, sprint intervals etc, but sustaining it everyday is not likely.
And you could  end up with long term tendon issues like me from them....

If not just eat 500 calories less by cutting out luxuries

In any case getting lean isn't easy, if it was everyone would be ripped.
Just takes discipline for a period of time and make it part of your life style
« Last Edit: August 30, 2021, 12:24:12 am by CoolColJ »

seifullaah73

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Re: Skinny fat dilemma
« Reply #35 on: August 30, 2021, 10:06:10 am »
0
yes, it doesn't matter what calories are at any time of the day or which day of the week as long as the final balance at the end of the week is negative.
The body isn't a machine so it's more about the trends over a period of time

thats where that Adaptive TDEE app helps out

Now the next dilemma is how do you burn so much calories required to go in the -500, if lets say in a day I average 1500 - 1800 calories.

Adding in my daily core workout in the morning, which may burn around 300.

How do you manage to burn enough calories to get in the negative. Exercise only burn a couple of calories a minute.

Any exercise that burns a lot of calories.

Shouldn't be hard to burn over 2000 calories living like a normal person that moves around unless you play video games all day long.
Just walk around and do more chores, work etc

Most people will burn at least 500 over their bare minimum calories burnt just by being alive, unless you sit on your ass all day long

I myself burn around 2800-3000 and I'm sleeping and sitting on my ass most of the day, the stretching, soft tissue and mobility work and 1-2 hours of exercise I do each day bumps me up from 1800 or so BMR to that number. If I play video games all day long I only burn 2000

Stretching, mobility work and soft tissue work is good stuff and burns a decent amount of calories that doesn't tax you and can only benefit you in the long run. Do an hour each day and your laucghing.
Then go walk for 30 mins or do more chores, easy 500 calories burnt.
Lots of things could burn 500 calories when done for 30-60mins, like BBall, sprint intervals etc, but sustaining it everyday is not likely.
And you could  end up with long term tendon issues like me from them....

If not just eat 500 calories less by cutting out luxuries

In any case getting lean isn't easy, if it was everyone would be ripped.
Just takes discipline for a period of time and make it part of your life style

OK cool thanks.
Some days I'm getting 1500 calories and some days around 1000.

My reason is just to lose fat to increase strength to weight ratio.

I do play video games some times but pray 5 times a day, core workout every morning. Speed and strength most probably going to start gym soon.

What's your daily stretching and routine look like.

Have stairs in my house, used a few times to navigate house lol
« Last Edit: August 30, 2021, 10:07:41 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

CoolColJ

• Hero Member
• Posts: 1982
• Respect: +949
Re: Skinny fat dilemma
« Reply #36 on: August 30, 2021, 10:21:03 am »
+1
I do a lot of stuff everyday -

when I get up  - in the bathroom, 30+ mins worth of mobility work for upper and lower - a lot of stuff to loosen me up, that's hard to put into words

upper - shoulder circles, overhead arm extensions stuff, tuck neck/thoracic spine stretch, wrist and neck rotations etc. Then lean forward against wall with arms overhead to stretch lats
lower - standing leg kick/extensions, knee raises, leg curls, hip internal and external rotation foot taps, tiblias/calf raise ankle rocking combo for 30 reps, then push knee forwards ankle mobility move for 30 reps, then quarter squat for 20 reps into double knee rebend jump motion drill for 10 reps. 15 sumo deadlift reps, hands to floor

1 hour worth of soft tissue work before I train.... been working on the same spots as they are so painful, but are slowly becoming less painful. So they obviously need work

I do a 30 min warmup mobility work before I train - the usual leg and hip swings etc
Then post workout - the usual 1 min stretches that everyone does for every single bodypart - ie quad, hamstrings, foot arch, etc etc

seifullaah73

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Re: Skinny fat dilemma
« Reply #37 on: September 06, 2021, 11:47:38 am »
0
measured my waist this morning and it went down an inch to 34.5 which I quite chuffed with. Shows wheel is turning slowly.

May have to go below 30 to see some definition and love handles should stick out less.

When I sit for a long time I try do knee raises holding arm rest from time to time to get some work in 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

CoolColJ

• Hero Member
• Posts: 1982
• Respect: +949
Re: Skinny fat dilemma
« Reply #38 on: September 06, 2021, 02:22:04 pm »
+2
Diet breaks are recommended every 2-3 months, as the body eventually starts to down regulate the metabolic rate and you will get really hungry

personally I would stretch the hip flexors instead of tightening them with knee raises after a lot of sitting....

seifullaah73

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• Posts: 3933
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Re: Skinny fat dilemma
« Reply #39 on: January 25, 2022, 08:46:09 am »
0
I understand eating high carbs and fatty foods and high sugar content will increase fat.

But why stress and lack of sleep does that. They release glucose which is uh oh sugar into your body.

Life is full of stress, family, work, etc.
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

CoolColJ

• Hero Member
• Posts: 1982
• Respect: +949
Re: Skinny fat dilemma
« Reply #40 on: January 25, 2022, 11:07:59 am »
0
It's all about the hormonal response, but still, you can't make fat out of nothing.

seifullaah73

• Hero Member
• Posts: 3933
• Respect: +1742
Re: Skinny fat dilemma
« Reply #41 on: January 25, 2022, 11:45:14 am »
0
It's all about the hormonal response, but still, you can't make fat out of nothing.

Is there a way to program hormonal response to lack of  sleep and stress to stop adding fat via glucose or minimize it
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

CoolColJ

• Hero Member
• Posts: 1982
• Respect: +949
Re: Skinny fat dilemma
« Reply #42 on: January 26, 2022, 07:45:39 am »
0
It's all about the hormonal response, but still, you can't make fat out of nothing.

Is there a way to program hormonal response to lack of  sleep and stress to stop adding fat via glucose or minimize it

keep insulin low, so don't eat fast carbs and sugars

seifullaah73

• Hero Member
• Posts: 3933
• Respect: +1742
Re: Skinny fat dilemma
« Reply #43 on: January 26, 2022, 07:30:40 pm »
0
It's all about the hormonal response, but still, you can't make fat out of nothing.

Is there a way to program hormonal response to lack of  sleep and stress to stop adding fat via glucose or minimize it

keep insulin low, so don't eat fast carbs and sugars

So it's like a cycle cos main reasons for fat gain is eating carbs and sugar and stress and to avoid stress. To avoid stress having effect is avoid sugar and carbs which is already one of the reasons for gaining 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