Low bmi but high body fat?

N

newbeginning

New member
Hi.
I started almost a year ago my weight loss and lost 74 lb and i already got to my goal weight but my shape/how my body looks doesn't fit the weight because i still have body fat and i can feel it so i know it's not skin. Right now im 127 and with a bmi of 21.6 ( im 5'4, im short :( ) so i don't know how much i can get down on weight and i don't think it's healthy to get much down. So what can i do? Has anyone experienced this? My guess is that a lost more muscle mass than what would be normal.
What can i do to change this and burn this fat without going down in weight? Im guessing doing weight training would be good, what do you guys think? Right now i do cardio and chalean extreme(started 3 weeks ago).
Thanks
 
I'd go with weights and try to gain 10-25 pounds of muscle, depending. You can burn off the fat that comes with it later, but you'll look and feel much better and the extra muscle will burn way more cals.
 
That's fantastic! Congratulations on getting to your goal weight!

If you've been dieting over the past year and not doing any strength training, only cardio... then yes, you've probably lost a fair amount of muscle tissue.

I agree with Toddless, weight training is a good idea... It will help you build lean tissue (muscle) which will help you look & feel more toned, and should help increase your overall metabolism so that your body will burn more calories throughout the day.

Here are some great ideas for strength exercises to get you started:

Free Exercises, Exercise Instructions, Custom Workout, Personalized Workout, Ab Exercises, Abdominal Exercises, Training Programs

Try to pick around 8-12 exercises that cover all body parts for a start :)

P.
 
Changing your body composition

That really is fantastic that you have had the tenacity to reach your goal weight. Likewise I sympathize with you.....to reach that goal and to still not feel happy with the results must be tough, a total bummer!

Weight loss is always a balancing act of trying to lose weight but retain lean muscle mass. The very best way to achieve that is by consuming enough protein in your diet.

At this stage, I definitely think that resistance training (weight training) is going to help you. But I have a few more recommendations for you to make your body transformation quick....
* Start taking 3 grams of L-glutamine a day first thing in the morning...it helps preserve and increase lean muscle mass.
* Start eating more lean protein....if you are counting calories..then lower your carbohydrate amounts to keep things equal. ex. lean beef, buffalo, turkey, chicken, non or low fat cottage cheese.
* After your weight training (3x a week should be enough)...perform High Intensity Interval Training (HIIT). This type of training burns fat, especially fat around the organs at an accelerated rate. Here is how you do it.
Choose a cardio machine you like...I recommend recumbant bike or elliptical trainer. Warm up for 3 minutes at an easy resistance and tempo.
Increase the tempo and the resistance and go flat out for 30 seconds. Immediately, drop the resistance down and recover for 2 - 4 minutes...you should be able to talk comfortably as an indication that you have recovered.
Repeat this process 5 times, working up to 8 times as you get fitter.
* Follow your weight training and HIIT training with a whey protein shake mixed with fruit juice. About a 1:2 ratio of protein to carbs. This is most important for lean muscle development. The carbs will replenish your glycogen stores (the energy stores in your muscle cells)...the carbs will not make you fat, even if you are on a low carb diet...it is absolutely the right thing to have after this type of work out.

If you follow these simple recommendations you will see magical results within 6 weeks!

Good lUck!
 
Thank you so much for the answers, link and awesome tips and advices. Im definitely going to follow them.
I do have a problem concerning protein because im ovo-lacto vegetarian, so i don't get good or maybe even necessary amount of protein i need to keep muscle mass and my main source of protein are the eggs ( i eat like one each day). So this certainly didn't help to keep muscle mass and i having being looking in to whey proteins and im still trying to find a good one and Im looking for one that is 100% whey protein and with branch chain amino acids(that's what i heard i should take in mostly in consideration when buying one).
And about the calorie intake, what do you think is a good number? 1400? My bmr right now is around 1560
Again, thank you so much for the help
 
As I've been looking to whey proteins in stores i also found CLA. I already knew about CLA but never thought that would have big effects and never tried, but i looked at some comments about it and they were very positive and also at this point i will try everything( as long as is it safe of course). So would taking CLA would help me shed the extra fat i still have or i better save my money for more whey protein lol ?
 
Couple of things that might help ...

to adhere to your diet...increase your protein by adding egg whites, quinoa and of course the whey protein.

Because body composition is your concern be a little lenient on staying under your BMR. Take your calorie intake up to 1700-1800 cal and with the increase in resistance training your body will use the added protein to make muscle. YOu will not gain fat!

I use GnC Pro 100% whey with amino acids but any 100% brand will do.

Skip the CLA...the two most powerful supplements for body composition change are Omega 3 fatty acids take 3-5 grams/day make sure that each gram has at least 300mg of DHA in it. The other is Creatine Monohydrate put 1 tsp in your after work out protein shake with some high glycemic fruit juice like grape juice. Of course juice is only advisable right after a hard workout.

Best,
Mike
 
Mike M. said:
Skip the CLA...the two most powerful supplements for body composition change are Omega 3 fatty acids take 3-5 grams/day make sure that each gram has at least 300mg of DHA in it. The other is Creatine Monohydrate put 1 tsp in your after work out protein shake with some high glycemic fruit juice like grape juice. Of course juice is only advisable right after a hard workout.

Best,
Mike
Click to expand...

Hope you don't mind me asking but what supplements (brands) do you use for your omega 3 fatty acids?
Cause I searched on the internet a bit but can't find anything with such a high concentration of DHA per gram?
Most of them had about 180mg of DHA in 800mg caps, or an even lower concentration :s
Your advice to newbeginning sounded very good and decided I should take omega 3 fatty acids as well, but I want to make sure I chose the right supplements/caps.
 
Thanks for the response.

I use Carsons Elite omega-3 gems fish oil....with 300mg/ cap

Here is a good article you might want to read...

(link has to be removed as again, it is directly connected to a site selling supplements)
 
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Before you buy these pills or such..look at your actual diet, you might be getting more than you think you are so this way you aren't wasting your money.
 
This information was requested by someone interested in the supplement.

An article to inform and educate the use of this supplement was also included. The recommendation is substantiated by over a dozen reseach papers.

You should read the research Jericho on this supplement before you create question or confusion within others.
 
what did I say against the article? All I said is look at your diet before shelling out money for pills you might not need if your diet is covering your needs.
 
If you had read the article and the research behind it, you would have found out that the extraordinary potential benefits that can come from taking omega 3 fatty acids cannot be met through our diet.

You might want to consider taking it for yourself.
 
I did read it..I also saw the site it was connected to and that is why it was removed.

And..since you do not know my diet..you can't actually tell me I should take it can you? My advice is sound.



This is a better article that doesn't violate forum rules.
 
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Mike M. said:
Thanks for the response.

I use Carsons Elite omega-3 gems fish oil....with 300mg/ cap

Here is a good article you might want to read...

(link has to be removed as again, it is directly connected to a site selling supplements)
Click to expand...

Thanks Mike!

I googled this brand a bit but I can't seem to find a supplier in Europe (as I live in the Netherlands) but did land on a site where they had a good liquid omega 3 with orange flavour and 500 DHA (and 800 EPA) per 5 ml (teaspoon, their recommended dosage), so I'm going for that one.
 
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