How I Plan to Possibly Get Past the “Skinny Fat” Appearance at or near My Goal Weight Part 1 of 2 |
Posted: October 1, 2016 |
Now let’s talk about workouts – specifically, the amount of calories that a person might burn in a typical hour-long workout of strength resistance training, via circuit training machines at a gym.
This might burn, for the sake of this hypothetical example, around 250 to 500 calories for a person at their UGW (assuming their weight is near the low end of the normal BMI range), and the exact number of calories burned depends on the weight of the person who is doing the exercise and the intensity of the workout.
If a person is doing this at their UGW, then he or she might be able to see the results more easily, as it’s theoretically easier to see stomach abdominal muscles when a person is near the low end of the normal BMI range, compared with someone who is obese, per an interpretation of that person’s BMI.
Thus, I don’t plan to start strength training until I’m near my UGW, should I choose to follow this strategy to avoid looking like I have a “skinny fat” appearance at my UGW.
Therefore, assuming that a person is following this strategy at or close to their UGW, and assuming that their UGW is near the low end of the normal BMI range and they don’t want to lose more body fat (as it might be very unhealthy to lose body fat when a (biological at birth) female has a body fat percentage that is close to or under 14% or when a (biological at birth) male has a body fat percentage that is close to or under 6%), then it might be appropriate for that hypothetical person to increase their caloric intake by approximately 500 or more calories per day (with an adequate amount of protein for muscle gain, as discussed earlier in this blog).
This can result in gaining weight overall while gaining muscle mass, which is option two of the three scenarios discussed in this series of blogs.
However, if a person is not close to the “essential fat” body fat percentage range – in this case, a (biological at birth) female has a well-over 14% body fat percentage or a (biological at birth) male has a well-over 6% body fat percentage – then it’s possible, though risky, to go with option three, and try to not gain weight while losing fat and replacing that fat with muscle.
This scenario may indicate a caloric increase of perhaps 300 calories per day, instead of approximately 500 calories per day and also include the adequate protein intake for gaining muscle, as described above in this blog entry, but keep in mind this is for a hypothetical person and is not advice of any kind for anyone.
Since I have doubts, though, I think it’s best if I increased my caloric intake by approximately 500 calories or more, as this is the safer route.
Additionally, to avoid shocking my body, I think it’d be reasonable if I slowly increased my daily caloric intake by 100 calories and tried to sustain that new caloric intake for a week, then increase the daily caloric intake by another 100 calories, then tried to sustain that newer caloric intake for a week, and so on.
In option two, after five weeks and an overall daily caloric increase of 500 calories, this should provide an additional cushion of body fat, which should be nice to have before undertaking this exercise regimen.
In option three, after three weeks and an overall daily caloric increase of 300 calories, this should provide some of a cushion of body fat, but not as much, and sustain my exercise regimen as I’d burn more calories from strength training. Then I could slowly adjust my daily caloric intake, via this method, to help me gain or maintain as I exercise, but not lose weight (in either option), as I work to become more muscular and lose a “skinny fat” appearance that I might have at my UGW.
For more information on this topic, please review my other blog entries and visit http://chatzy.com/proana for pro ana chat.
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