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Thread: Leaning out ?

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    Featured Member Sindi's Avatar
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    Default Leaning out ?

    Hey girls (and guys) so some of you might have noticed that I am in the post baby struggle of getting back in shape . Well recently while working out I have noticed that I have muscles everywhere , my legs and shoulders , my tummy and my butt ...just definition all over the place BUT its under a layer of FAT !! While I am working out I can see the muscle but only really then or if I flex . I was watching some Will Smith tell all thing on TV and they were talking about for his Ali movie he put on all this muscle but right before filming he LEANED OUT to get rid of the fat and show off the muscle .....

    So now I have no idea if something like that would work for me but how do you "lean out" your body , I am not even sure if I am making sense right now . I just know that I like the new muscle and I want to keep it but I also want to do whatever it is that I need to do to show it off ....ya know ??

    I hope this makes sense to someone because I think I just confused myself , lol .
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    Senior Member Gummi's Avatar
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    Default Re: Leaning out ?

    My guess is he meant 'leaning out' the way bodybuilders mean cutting before competition. If I recall, though I'm sure someone else could clarify, it pretty much involves stepping up the cardio and massively reducing your calorie intake so you drop weight quick.

    I don't believe it's something that people maintain, though. It's usually a two phase process, bulking (eating a lot and working out with the goal to put on a lot of muscle) and then the cutting (because muscle will be lost as well).


    Hell, you could look at christian bale for a severe example in American Psycho. There's no way he could maintain that physique though very long, it's far to difficult, and not worth the anguish. :p

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    Featured Member Sindi's Avatar
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    Default Re: Leaning out ?

    Hmmm yeah ...I think your right , thanks . I am already on a pretty low calorie diet just because when I work out I dont get very hungry , I guess thats a good thing , but its weird too .

    Its just frustrating because I can see all this muslce and it looks so good (almost) but its under fat !!! I always heard that joke people say "there is alot of muslce under all this fat" NOW ITS TRUE , lmao
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    Senior Member Gummi's Avatar
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    Default Re: Leaning out ?

    Well, there are all sorta of reasons for why you could having trouble with the fat hiding your sexy muscle.

    Sometimes, if people are used to a low calorie diet, their bodies will have a harder time if you try to cut the intake later. I believe that's why the high calorie consumption to a sudden low calorie, high cardio phase makes those guys look shredded when they compete.


    What do you do for a workout? And what are you actually eating normally?

    You might be fine just upping the cardio, if you do long steady heart rate stuff, try short burst intense cardio.

    A good High Intensity thing is a Tabata. Pretty much, the idea is to pick an exercise (jumping jacks, mountain climbers, jumps) and do that one thing as FAST as you can for 20 seconds. Then, take a 10 second rest. Repeat 6 (or was it 8?) times, you'll be quite impressed.

    It shouldn't be hard to fit that in twice a day, maybe do that with your normal workout of weights as well?

    If you already do a lot of cardio, it might simply be that you aren't eating enough so your body is holding onto the fat. Everyone is different, but usually, if what you're doing isn't effective/stops being effective after 6 months, try changing it up, keep your body from getting to used to it all.

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    Featured Member Sindi's Avatar
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    Default Re: Leaning out ?

    I have been doing cardio but its hard for me because I have asthma and its so humid in Florida , my breathing is worse in the A/C , fun fun for me . I have been eating either an egg white omelette or now I am eating special K just for something different . Then I have veggies for lunch with a fat free dip , sometimes .......sometimes for dinner I have tilapia or salmon with veggies or brown rice ....sometime i join the family and eat some regular , usually my body craves carbs after awhile ....I try to drink water mostly and ummmm for snacks I use to have bake things because I crave crunchy and I have to be careful but I am on the tightest budget imaginable . I guess I should try one of those every 3 hours diets , maybe that would boost my fat loss ??? I know I am not eating enough but I am not hungry .......

    Right now I have been using that Turbo Jam work out but I find really intense and sometimes to hard , however effective though . I also do pilates and a sort of ballet work out .....sometimes I mix it up with a belly dance or yoga or a hip hop type of aerobics ......I try !!!

    I am pretty happy with my results since I have lost almost 65lbs in the last year , some of that was the actual baby and some still was water weight from my c section but still I would say at least 45lbs of actual weight loss since last January ....I am happy , I can fit into a pair of skinny jeans that are a size 3 and get them buttoned up and go out in public
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    Senior Member Gummi's Avatar
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    Default Re: Leaning out ?

    You sound like you're doing really well then!

    I'll sound like a broken record, I bet, but I'd suggest throwing in some free weights somewhere in there. If you don't have access to any, try stuff like this; if you are doing squats now and they're easy for you, try sitting back onto a chair or lower area, and standing up with only the heel of one leg, google pistol squats for an idea. They're killer.


    I know about the carb thing haha, try to fill up on more veggies and protein to help with that.


    Oh, that was what I wanted to mention, try to add some more protein in during the day. Even just one shake. Go to your nearest health store, and look at the protein containers. Try to find one with no or little sugar, seriously, it might cost $45 or so but it'll last VERY long and is WAY better for you then a little sugar filled protein bar or something!

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    Featured Member Sindi's Avatar
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    Default Re: Leaning out ?

    Oh yeah I do free weights too ! I do so much it was hard to remember it all , I do one called Turbo sculpt and I have seen results from that too . I do want to try shakes but I seriously can not afford to do anything extra , not working and having a baby with no child support . If they are not selling it at the dollar store , I havent bought it !!

    Ya know whats weird though , I lost a few pounds , might have been water weight BUT I look bigger in the tummy now , which sucks , I was joking that maybe I lost weight in other areas so it just looks bigger now .....urgh , either way . Thanks for the comments BTW
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    Default Re: Leaning out ?

    regarding your weights...i think giant sets (one set of one move followed by one set of another and another and another, then start again at the beginning, and a 3rd time if you've got the energy) are best to lean out, lower body, multijoint. honestly, moderate weights are better than higher weights for your purposes. you'll be able to work out longer and need less rest time.

    it's what i did to lean out over the summer, and it's what i'm about to start doing again. it works.

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    Veteran Member IrishMarc's Avatar
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    Default Re: Leaning out ?

    Calorie deficit of 500-1000 Kcal

    3x Total Body Weight Sessions a week to maintain muscle mass.

    4+ 60 mins sessions of cardio to burn extra calories and lipids.
    "To explain the unknown by the known is a logical procedure; to explain the known by the unknown is a form of theological lunacy."


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    Featured Member Sindi's Avatar
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    Default Re: Leaning out ?

    Quote Originally Posted by IrishMarc View Post
    Calorie deficit of 500-1000 Kcal

    3x Total Body Weight Sessions a week to maintain muscle mass.

    4+ 60 mins sessions of cardio to burn extra calories and lipids.

    Thanks for advice but can you talk human please ?? Lol , why do "experts" always seem to do this ??

    PS , my new goal is just to lose all the weight and keep doing it the way I have been . I keep going from 141lbs to 144lbs , which is water etc I know. I really want to get it down to 128lbs but would be happy around 132lbs . My problems areas are ONLY my lower tummy (made worse by c-section scar) and the back of my thighs have cellulite which doesnt seem to budge no matter what the scales says .
    I totally need to drink more water , I barely get 30 oz in a day ......I also need to get on a better sleep schedule which hopefully will happen this week !!
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