Women: How to Go From ‘Skinny-Fat’ to Lean and Toned
All my life I’ve been very blessed with good genes that have kept me very skinny. So skinny at times I was made fun of in school because a lot people assumed I had an eating disorder. Whether we are too skinny or too fat not having our desired body type can be devastating to our confidence and self-esteem throughout our lives. When I hit my 20’s, my metabolism did slow down a little and I started to actually develop some curves. I wasn’t very pleased with them though because along with curves came cellulite. I couldn’t figure out why just a little bit of fat on my skinny body looked so bad! After doing some research I realized in order to have a tight body you need to have muscle underneath. At this point in my life I don’t think I had ever even lifted a weight in a gym. Along with the help of my boyfriend (now husband, Mr. F) I change my lifestyle to a healthy one. I replaced fast-food and late night eating with healthy, filling meals and an exercise regimen. I thought it’d be extremely hard to enjoy healthy food but you’d be surprised with how delicious they can be. Eventually, by cutting down sugar and processed foods, I saw a dramatic change in my body’s composition. My cellulite disappeared and was replaced with long lean glutes and thigh muscles. (A nice booty!)
But what’s the best way to achieve this type of physique? If you feel the same way about your body and are tired of being ‘skinny-fat’ follow these few steps to achieve what I have done. Feel confident in your new toned and sexy body!
Many women fall victim to the false belief that excessive cardio and extreme low-calorie diets (especially in carbohydrates and protien) will help them achieve the bodies they desire. But these methods are almost the exact opposite of what they should actually be doing. Long workout periods (1-2 hour sessions),very light weightlifting if any and very restrictive nutrition rules that disallow many types of foods will only leave you tired, undernourished and very skinny. These methods of weight loss do work, but heavy calorie restriction and excessive amounts of cardio burn away large amounts of muscle along with fat, and muscle is what powers your metabolism and gives your body shape and definition.
15% body fat on my body with little-to-no muscle to speak of looked VERY different than 15% on my body with well-developed muscles. (see before and after photos)
"Losing weight" or numbers on a scale should not be your main objective. You should be looking to replace your fat stores with defined muscles. If anything you may end up weighing more (I weigh 8lbs more now with muscle) because muscle weighs more than fat.
Always keep in mind it will take time.There is no quick fix or overnight miracle that’ll get you your ideal body. Losing 10 pounds of fat can be accomplished in a few months or less, it can take upwards of a year of proper weightlifting to add 10 pounds of muscle! It takes work and dedication.
Throughout my research I discovered that the key to proper fat loss is eating enough to feel good and fuel your workouts, while ensuring that you’re in enough of a “caloric deficit” (eating less than you burn) to allow for about 1 pound of fat loss per week.
There are Many ways to calculate this number. I found this equation that has helped me tremendously:
* 1.2 grams of protein per pound per day.
* 1 gram of carbohydrate per pound per day
* 0.2 grams of fat per pound per day
So, if you weigh 150 pounds, you start with about 180 grams of protein per day, 150 grams of carbs per day, and 30 grams of fat per day (about 1,600 calories). You can adjust this up or down based on what you want to achieve.
Now onto weightlifting. Heavy lifting is best for a toned sexy body. You can’t beat an intense workout of “boy exercises” such as barbell squats, deadlifts, and barbell lunges for your legs and butt; deadlifts and barbell rows for your arms and back; dumbbell and barbell curls and bench press for your arms. Start off by choosing weights that allow for at least 8 to 10 repetitions. Once you can do 10 repetitions with any given weight, you can then increase it by 5-10 lbs, which will drop you to around 6-8 repetitions. You then work with that weight over the next couple of weeks until you can do 10 repetitions, move up in weight, and so forth.
With these simple steps you will gradually see leaner, stronger muscles and a sexy skinny physique. The longer you lead a healthy lifestyle the easier and more habitual it will become for you. You’ll never even know how you ever lived the way you did before. Hopefully this will help you all in your own fitness endeavors and as always, stay healthy!
Mr. & Mrs. F