Exercise! - Not too long winded...exercise & fat!!!!!




Crystalx5
11-16-2010, 02:37 PM
Ok, here goes- not sure if I've got this in the right section or not-so sorry if I'm wrong!!! I was at my doctor's today. To make a very,very long story short, he told me he would not like to see me lose much more weight, if any at all. My mouth dropped, I'm 5'6 and weigh 127 pounds. He said my bmi puts me at a 21 and I shouldn't really go too much lower than that. Sounds good so far right? No!!!!! I told him to look at me, I have to lose more weight, I still have lots of fat on my body!!! He said, yep, you still have fat, but please don't move the scale to much more, start exercising. Apparently, I have a small frame, according to the dr's office and the nurse, but I'll tell you, I'm more of a medium build. So what I'm asking, or trying to say, I don't know is this:

What do I do exercise wise that will make me lose the rest of the weight (fat), but not so much in pounds???

Is that even possible????

How long should that take now lol??? Anyone help, ideas, in a similiar situation???? I'm still going to aim for my original goal weight of 124, and will adjust pounds wise if I need to lose more once I get there. I'm only three pounds off so, I figure I might as well keep that up. If I wasn't so shy to post a picture of my body, I would so everyone can see how much fat is left. To help give you an idea, you can grab easily two handfuls off of my belly!!! This is one reason why I do not understand him saying that I don't need to lose much more in pounds and that exercise will fix this?!?!!? Help!!


Eliana
11-16-2010, 02:54 PM
Toning! :D You need strength training and it's awesome.

I've never heard of a situation identical to yours before. I'd love to say you can not spot train, as in the belly. But you can lift for large muscle groups. Squats, lunges, push ups, pull ups, bicep curls, tricep kick backs (or dips on a bench), planks, ab work, calf work, etc. All this is fantastic for toning.

I hope you get responses from people who did this in the order you are. Most people I know toned along the way but I know there are some who chose to lose the weight first and tone later.

Crystalx5
11-16-2010, 03:14 PM
How will toning reduce the actual fat left on my body though??? And will toning still be effective at all for me now? Does it take a long time, and what the heck do i do?!?! lol


Eliana
11-16-2010, 03:35 PM
It must because whenever the scale stalls, I still lose inches. I can't explain HOW but it does.

Put it this way...I'm short and am wearing a size 8 and some size 6's now at my low weight of 157 pounds, AND my pants finally fit better this week even though I GAINED 4 pounds...so today I'm actually 161. :rolleyes: I don't know how it works, but I'm very content with my body even though I'm technically overweight by BMI standards. I attribute that entirely to lifting.

Krazy
11-16-2010, 03:54 PM
Iím kind of in the same situation as you. I know I shouldnít lose that much more weight, but Iím still jiggly. I think toning might turn the fat into muscle? Iím not sure since all I do is cardio. I sort of have a fear of building muscle, since that might make me gain weight, but I know that toning/lifting weights might be the only way to tighten up the fat? I mean I run, I would think that would be enough to build muscle. Blah, idk, I just hate being jiggly.

Sorry, I hope other peoplesí responses are more helpful than mine.

RunnerChemist
11-16-2010, 06:27 PM
In my opinion, it's a good idea to have regular exercise. The benefits are huge. You'll keep the same weight - maybe a little more or less - but your body will change shape. You'll lose fat and gain muscle, which doesn't take up as much space as fat for the same amount of weight. So you'll weigh the same (or more!) and look much smaller.

Start lifting weights (I personally use the "New Rules of Weight Lifting for Women" book as my program, check the boards here, there are lots of suggestions) and do some cardio - just walking is fine. You'll feel better and start to look better, too. I would be a crazy, mean lady if it weren't for the stress release that exercise brings me. (And the compliments from my husband on how he appreciates the hard work I've been doing. )

Crystalx5
11-17-2010, 09:59 AM
does it take a long time to see the benefits from exercise? I must admit, I'm out of shape pretty bad- like I doubt I can run to the end of my street with dying. Where do I start with exercise- cardio or weight training first to see the greatest benefits. This is so sad, how clueless I really am. I tried the Gazelle for a while, but it was very short lived. I used to be in wicked shape when I was younger and attended lots of judo.jiu jitsu classes, you would think I would know where to begin, but I really am lost :?::(

RunnerChemist
11-17-2010, 10:08 AM
It varies - if you haven't exercised in a long time, it may not take you long to see benefit. It just depends on you, how hard you work and the genes you were born with. It's going to help you - I'm impressed you've managed to lose all that you have without exercise. It makes me feel really good to exercise - both for stress relief and when I find I can do things I didn't think I could, like walk long distances, run up two flights of stairs without being winded or lifting something heavy.

I don't know what sort of access you have to a gym or other facilities, but I really like taking classes in aerobics and yoga - classes are good for beginners. I have a gym at works that's very cheap and we have a trainer available for use.

If you don't have access, you can always go for a walk, and start working in running breaks, then check out some workout DVDs from the library to get you started. Soup cans can work as weights, especially in the beginning.

Just remember - slow and steady wins the race, and that it's better to exercise than not. If you stick with it, you'll feel better and see results. I just don't know how quickly. Good luck!

Eliana
11-17-2010, 10:13 AM
does it take a long time to see the benefits from exercise? I must admit, I'm out of shape pretty bad- like I doubt I can run to the end of my street with dying. Where do I start with exercise- cardio or weight training first to see the greatest benefits. This is so sad, how clueless I really am. I tried the Gazelle for a while, but it was very short lived. I used to be in wicked shape when I was younger and attended lots of judo.jiu jitsu classes, you would think I would know where to begin, but I really am lost :?::(

The body adjusts to exercise really easily, almost too easily. That's why you'll read to change things up often. You'll find yourself getting into a routine and then results stop because the body has become used to the routine and has adapted to it. Today you can't run to the end of the street, but if you run half way today and again two more times this week, by next week you will be able to run to the end of the street. ;)

Start wherever you are. If it's running, head out with a stop watch or just a regular watch. Give yourself a set time that you will run, like two minutes. (That can be a long time!) Then walk for two minutes. Can you run another two minutes? Walk another two minutes? Repeat this pattern maybe three times in a week. The following week increase the intervals to 2:30 minutes. There's a program called Couch to 5K (or C25K) you can google or find information about on this site. It goes a little fast, in my opinion, but you can modify it.

As for starting with weights or cardio, I say start with both. I like to do cardio M/W/F and weights T/TH. Sometimes I'll throw cardio in a "weights" day too. You'll see yourself build in strength and endurance in a much more linear fashion than the results you get with weight loss.

I don't know how fast you'll see results on your body because I've had to wait for the fat to melt off to see the results. ;) But I bet you'll see the results in a month. I suggest you take starting pictures, give it six weeks and then take pictures again. I would be highly motivated to really build up some strength and endurance in that six week time frame.

Crystalx5
11-17-2010, 10:58 AM
Thanks for all the advice so far. I like the idea of starting with the pictures first. I would not have thought of doing short bursts like that of 2 minutes running,then walking, or whatever I can handle to begin with. I have to admit, I'm scared to start-it's all out of my realm now lol. How does everyone initially get motivated and stay motivated, especially when we're all busy? Or when it's cold and rainy out?? I really appreciate all the responses!

zoritsa
11-17-2010, 10:59 AM
You'll lose fat and gain muscle, which doesn't take up as much space as fat for the same amount of weight. So you'll weigh the same (or more!) and look much smaller.

This.An old boss of mine lifted weights,worked out hard,but she was this tiny little thing.She asked me once what I thought she weighed.While she may have looked like she weighed no more then 120-125 on a 5'7" frame,I answered 135...and I was close.She was 139 and the ONLY reason I guessed high,was because I knew how she worked out.

sacha
11-17-2010, 11:43 AM
Body fat and muscle mass are interesting.

Here's a picture of two women @ 15% body fat. One is a competitive figure competitor (btw this would take about 10 years of weight training to achieve), compared to a girl with very little muscle mass.

They are both 15% (very low body fat) but the one on the left (the figure competitor) is probably at least 15-20lbs heavier. I think your doctor is suggesting finding a happy medium in terms of gaining muscle, which will help you look and feel better, but also improve your health.

http://www.leighpeele.com/wp-content/uploads/2010/02/15-percent-body-fat-female1.jpg

RunnerChemist
11-17-2010, 01:39 PM
How does everyone initially get motivated and stay motivated, especially when we're all busy? Or when it's cold and rainy out?? I really appreciate all the responses!

Now, I just do it and I'm addicted. I see results and feel sexy, which is a new feeling for me. It's still hard when it's cold and crummy out, but 99.9% of the time I am glad I went and feel better after. An exercise buddy can help - I walk with a co-worker at lunch time for about 30-40 minutes. We just chit chat and walk and I don't even notice that we exercised.


Many running stores have fun runs and walks a couple times a week and intro programs. The fun runs and walks don't have a fee, so you just meet up and go for a walk. It ends up being a good way to meet people (who may want to be your walking buddy), and we are in all shapes and sizes in different stages of exercise so most everyone should feel comfortable.

Crystalx5
11-17-2010, 03:01 PM
Even if I got down to 15% body fat, I'll never look like either photo, I'm sure. Currently, my body fat % is around 23%, which isn't terrible I know, BUT it looks like I have so much more. Will exercise really make that go away?????? Like when I say I can grab more than two handfuls of fat off of my belly alone, that's without tugging or pulling, that's what is just there:o

Eliana
11-17-2010, 03:13 PM
Even if I got down to 15% body fat, I'll never look like either photo, I'm sure. Currently, my body fat % is around 23%, which isn't terrible I know, BUT it looks like I have so much more. Will exercise really make that go away?????? Like when I say I can grab more than two handfuls of fat off of my belly alone, that's without tugging or pulling, that's what is just there:o

Are you sure it's fat and not saggy skin?

mkroyer
11-17-2010, 03:15 PM
youd be suprised how much of that is water and glycogen, and NOT fat

Crystalx5
11-17-2010, 04:04 PM
Okay here are some photos and background (yes, I hate the stretch marks- they came from my first born). Maybe someone can better see the fat now. I do not believe it is loose skin, maybe someone can shed more light on this though???? I am 28, four kids. First child I got pregnant with I was really young and skinny (16 had the first at 17), second child came along (17.5 got pregnant had at 18). Children number three and four are more recent. I started on my weight loss journey in 2006. Then got pregnant in 2007, so stopped. Gave birth and got down to 148 before getting pregnant with my last and final child (now 1 years old). That brings me up to now at 127- from starting at 203. Before ever getting pregnant I was young and 108 (and I am assuming shorter lol). Therefore my original goal weight was 124, but look at me!! Will exercise help this??? Please don't remark badly on how terrible my stretch marks look. I'm really embarrassed to post these, but am DESPERATE for help!!!!! Thanks :smug:

Crystalx5
11-17-2010, 04:08 PM
Okay, I tried to add the pictures, but they just ended up in my user cp under attachments- how do I get them here??

Crystalx5
11-17-2010, 04:46 PM
3711437117

Okay finally got the pictures lol!!!!

pinkflower
11-17-2010, 04:59 PM
you look great! I do think it's loose skin. I have the same wrinkly tummy (thanks kids!). I also recommend new rules for weight lifting, it's changing my body like crazy!!!

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1290027594&sr=8-1

VermontMom
11-17-2010, 05:13 PM
Crystal - first, congrats on your current weight!! You've lost over 70 pounds whoa! :carrot:

And I 'think' that it's just loose skin in that area, because I can see your waist dips in and your arms looks great. If you're 5'7" and that weight...I am envious!

I know for sure regular strength training (and that sounds so formal doesn't it, like working out at a gym - it just means working against resistance, like squats, leg lifts, using dumbbells (sorry - 'free weights' - I'm old :p ) will help. When you asked, how do you motivate when it's icky out - I RELY on exercise videos and tapes.

A member here, I forget who it is, has in her siggy line something like 'eating less makes you look good in clothes...workout out makes you look good without clothes' :cool:

Eliana
11-17-2010, 05:31 PM
Oh my gosh, I'm so glad I asked! :D Did you doctor see your tummy? If he did and if he didn't tell you that's loose skin, well why didn't he? I'm pretty sure that is just loose skin! ;)

I can't tell you how to fix it, but I can tell you I've read on here that it improves with time. I know that's not a nice answer. A lot of people, men and women, complain about that area especially.

You do look wonderful!! Not fat at all! I can see why your doctor was concerned. But I can also see why you were concerned. I hope that helps knowing that it's probably just loose skin. :)

sacha
11-17-2010, 07:18 PM
As someone who recently had a near 10lb baby and whose cute popped-out belly button now hangs over, I empathize :) Yes, it's loose skin. If you want, you can build abdominal muscle to 'fill in' some of the area but surgery is the only 'cure'. Sucks, I know, but such is the life of us mommies :)

Crystalx5
11-18-2010, 09:44 AM
Thanks for all the replies. I really feel as though there has to be *some* fat left there. It seems otherwise that, that would be a LOT of loose skin.

Vermonmom- I'm scared to do anything that involves my legs, as they are actually my favourite part of my body, and it's a part that my whole life I have always been complimented on. I'm scared that working them out will make them look bulky and not sleek and lean- would that happen??

Pinkflower- the book actually looks pretty good- is it easy to follow though?

Eliana- No, my doctor did not look at me with my shirt up. I will search the boards here to find more about loose skin if I can.

Sacha- Does building muscle there take a long time to see results? I most certainly cant afford surgery :( and wish so desperately that I could :( I'm so embarrassed and ashamed of my body now, my stomach, my boobs ugh!! My smallest baby was my first baby at 7lbs 15oz. My heaviest was my last at 8lbs 12oz.

There has to be a way outside of surgery to correct some of it. Any ideas on how long it would take on its own to go away some?? I would love to feel good about me some- I got cursed with stretch marks bad enough, I could live with those if my stomach and boobs at least looked better!

sacha
11-18-2010, 09:49 AM
Building actual abdominal muscle (lean mass) yes, takes years for women. And it takes a surplus of calories, not fat loss calories. So once you are "comfortable" with your weight (in general), you will have to eat above-maintenance calories and do heavy weight training, for years.

Which is why you need not worry about being bulky. Being bulky (actual muscle) requires a good decade of training or more - plus some chemical enhancements. Do not confuse high body fat (which every single woman seems to do) with muscle.

This is unfortunately how actual lean mass is built - which is why very few women actually do it. However, if you decide to put in the effort (and food!) into it, you can get some really nice results. But it takes a lot of work and patience.

katkitten
11-19-2010, 10:14 AM
weight training!

SouthLake
11-19-2010, 11:56 AM
Definitely loose skin. How recently have you lost the bulk of your weight? Your skin should firm up some on its own in time. Also, remember that in a lot of ways, untoned muscle can look just as bad, if not worse, than fat. Get started on a lifting and cardio program- it should help a lot with remaining problem areas, and make you feel great!

Crystalx5
11-22-2010, 09:52 AM
My weight loss has went something like this;

mid 2006- mid 2007 = 40 pounds
Got pregnant then had to re-lose about 12 of those pounds again which tool until about 6 months or so....
Nov. 2008-February 2009 lost about 3-5 more pounds
Got pregnant with baby number 4
Had my last baby in November of 2009, and very rapidly lost the initial baby weight gain (2 weeks it took to get down to pre=pregnancy weight)

After that, I've slowly lost the rest of the weight up to this point, so 21 pounds in about a year.

I think my weight loss has been slow enough, so I do hope my skin will firm up. Are my chances good, or would surgery be the only option? (which for the life of me I can't afford!)

DEDIKAYTED
11-22-2010, 08:47 PM
Dry body brushing will most definitely help that loose skin!

Crystalx5
11-23-2010, 09:58 AM
What is dry body brushing????