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Unread 03-11-2013, 05:15 AM   #1
angel wings
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turning flab into muscle

so uhm... i used to be about 203 lbs and i am currently 144.8
the thing is after all this dieting, my arms,stomach and leg fat have all turned into flab and its not particularly appealing when cosplaying characters with little to no sleeves and short skirts to hide it

anyone have any tips on toning them?
any advice would be helpful

EDIT: what kind of diet ive been on?: ive been on the jenny craig diet for almost 3 years now
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Unread 03-11-2013, 05:20 AM   #2
rndmguy
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Eat at a calorie surplus, squats, deadlifts, bench presses, and time is the best you can do.

Or surgery.

There's a good chance you still have pockets of fat there too which will weigh down any possible loose skin, but even then, you should still be lifting weights.
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Unread 03-11-2013, 09:33 PM   #3
Konflikt
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What kind of diet did you go on? It sounds like you lost muscle weight instead of fat, and if that's the case I suggest avoid carbs and start doing a full body routine.
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Unread 03-11-2013, 10:26 PM   #4
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...Why would you avoid carbs? Avoiding carbs isn't going to help spare you any muscle if you're losing weight.
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Unread 03-11-2013, 10:36 PM   #5
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Carbs are just a source of energy that the body uses. If you stop eating as many, your body starts to use fat as energy instead. She just want to tone, she doesn't necessarily have to lose weight in order to tone, some women with amazing figures weigh just about as much as she does.
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Unread 03-12-2013, 12:12 AM   #6
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To "tone" up, or to see muscle definition, would require to get to a low enough BF%. If your skin is hanging then chances are you've still got plenty more fat to burn.

It also really doesn't matter if she doesn't eat carbs or not, if she's not in a caloric deficit she's not going to really be burning any fat at all. Excess energy, period, gets stored as fat.

Her other option is to do what I suggested in my first post. That will help give the muscles shape and such, though you're not going to see any definition in them with a layer of fat covering them.
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Unread 03-12-2013, 05:56 AM   #7
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Or if your muscles are large enough. Obviously you're going to lose weight if you're in a caloric deficit, but that'll be both muscle AND fat. Google up ketogenic diet transformations and you'll find great results. I'm not going to argue about what will or will not make somebody lose weight, but I've been on a low carb diet and its been working very well for me.
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Unread 03-12-2013, 07:43 AM   #8
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It's likely that that "flab" is excess skin. Unfortunately it doesn't snap back like a rubber band after someone loses weight. Keep up with the exercise and healthy eating (basically, eat whole foods, plenty of veggies, no sodas, etc). And if it really bothers you, talk to your doctor. You may need some slight surgical intervention, which is pretty common for people who lose a significant amount of weight.

And really, good job on that. It's so neat to hear success stories. You're doing great!
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Unread 03-12-2013, 10:07 AM   #9
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Quote:
Originally Posted by Konflikt View Post
Or if your muscles are large enough. Obviously you're going to lose weight if you're in a caloric deficit, but that'll be both muscle AND fat. Google up ketogenic diet transformations and you'll find great results. I'm not going to argue about what will or will not make somebody lose weight, but I've been on a low carb diet and its been working very well for me.
I've done the keto diet before, and it's great that it works for you, but there's really no studies that come to the conclusion that there's a metabolic advantage to it than a mixed diet.

The keto diet is a high fat diet. If you eat nothing but fat but still don't meet your minimum protein requirements while in a caloric deficit then you're still not minimizing muscle loss.
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Unread 03-12-2013, 01:23 PM   #10
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So... Get isopure?... Or any other low carb protein supplement.
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Unread 03-12-2013, 01:46 PM   #11
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The whole thing is you're tell her that she should avoid carbs and do a full body routine to prevent muscle loss. How exactly is avoiding carbs going to help her do that?
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Unread 03-12-2013, 04:21 PM   #12
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I'm just saying what I've seen work for many of my friends. The full body routine would tone her body and from what I've seen, full body routines burned fat the fastest, and like I said about avoiding carbs earlier, the body would resort to using fat as energy. If she doesn't want to do it, or anybody else reading this for that matter, that's on them lol. The routine isn't just for muscle loss, its to build muscle to give that toned look.
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Unread 03-13-2013, 05:12 AM   #13
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rnd and konflikt both make some great points and they're basically both right. If you're REALLY avoiding carbs you are basically doing a ketosis diet which works wonders for SOME people. but honestly I wouldn't recommend avoiding THAT many carbs (eating under 20carbs a day can be very dangerous if you are not taking essential fatty oils such as fish oil).
Enough about carbs though, rndmguy knows what the fuck us up! you need to be exercising--specifically LIFTING WEIGHTS. or at least some form of heavy resistance training but weightlifting is recommended (yes even for girls).

rambling a bit too much but last few things on my mind is you should need to figure out your TDEE http://scoobysworkshop.com/calorie-calculator/ and properly count your calories from every meal.

tl;dr read this guide http://liamrosen.com/fitness.html and you'll pretty much learn everything you need to know. but feel free to ask for more information.
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