Thin girls with a figure. What is your figure? Reasons for the figure skinny fat - and you're also a fat thin
Very rarely you can hear from the girl that she would like to gain weight, more often than not heard about the constant diet and extra pounds. And how offensive it is when you look 20 at your age, you have a slim and fit body, and you are constantly being told about: "Oh, what a skinny, you must eat!".
What can I say in addition?
Often people look at the thin person and think to themselves; now this person is good and skinny. But is this really so? Does subtlety have a direct relationship with the skinny? To answer these questions, we need to consider what it means to be skinny than what it means to be skinny.
Now you can determine that it is thin, having a small circumference. This will be indicated by small diameters of the waist, arms, legs and chest, as well as low body weight in relation to the overall height. However, the definition of how to be skinny is measured by the overall composition of the body. This will be indicated by the low percentage of body fat and the percentage of scanty mass. You may be surprised to learn that thin people often do not fast. In fact, many thin people have a much higher percentage of body fat than you think!
And how do you explain to others that it is not you who have exhausted yourself with diets, but your constitution is such a body, and there is nothing to be done about it, that and why, when everything is all right. But it turns out that badly thin girls also sometimes find themselves uncomfortable, because such a figure is often difficult to call feminine and harmonious.
In order to hide excess leanness, there are some tricks and unspoken rules, observing which, you will always look refined and elegant.
Now you can think; how is this possible? Thin people do not look fat, since they can have a lot of fat? Two women, aged 40, have a height of 5-7 and both weigh 120 pounds. Woman No. 1 has a body fat percentage of 25 people and a woman's waist size No. 2, on the other hand, a body fat percentage of 16 and a waist size Both look thin, but the woman number 2 is clearly scarcer. What could be the reason for this? Why can both women be of the same age, height and weight, but one is so poorer than the other?
Atrophy is the term used for the natural loss of muscle mass, which begins to occur in people aged about 25 years who are sedentary or do not conduct resistance training or strength training. By the time a person reaches their midpoint to the end of the thirties, a significant amount of muscle can be lost if resistance is not held.
For some reason, among the girls there is an opinion that in order to hide excess leanness, two extremes are necessary. One of them - buying clothes for several sizes more, but think about how funny look thin handles on the background of large sleeves sweaters or thin legs in a huge skirt.
Another opinion - the purchase of things that fully fit the figure. There are, of course, things that favorably emphasize the figure, but you need to watch that this was not unnecessary, because to give out to the public superfluous thinness is not very desirable.
Once the atrophy begins, ½ to 1 pound of muscle is lost per year and is replaced by almost 2 pounds of fat, because since the muscle, which is a metabolically active tissue, is lost, the metabolism slows down, which allows you to store excess fats. This results in up to 10-15 pounds of lost muscle mass and up to 20-30 pounds of excess fat by age. So, if a person does not have a form of resistance training, it is likely that by the age of 40, although they seem thin, they will have a higher percentage of body fat than appears at first glance.
People, even those who are engaged in physical health, often overlook resistance. Many people will walk, jog and bike for fitness, but resistance training is just as important, as aerobic exercises develop little without muscles. Indeed, resistance training is a recommended activity for those who want to lead a healthy lifestyle.
So, is it possible to pick up fashionable clothes for very thin girls so as not to shimmer with angular curves of the figure? Thin brushes, legs, thighs, I want to give a figure of volume where they do not have enough, but it's absolutely unrealistic if you wrap yourself in hoodies or wrap around with fabrics. To help you in this difficult matter, we have prepared five recommendations for you to create the perfect style.
Currently, even many cardiologists designate resistance training for patients with heart failure, because when the skeletal muscles become stronger, the heart experiences less stress during normal daily activities such as buying food or vacuuming carpets.
The American College of Sports Medicine recommends training resistance 2 to 3 times a week for all apparently healthy people, especially for adults. If you need help creating a resistance training program, you can ask a qualified fitness trainer for help or even check the books on the subject from your local library for free so that you are on your way.
How to choose the right one?
Rule number 1. In the strip
This simple geometric trick is to know the girls of absolutely all types of figures. It has long been known that clothing in the vertical forces to glance from the bottom up, so the figure visually elongates and narrows, adding unnecessarily thinness even minus a few pounds.
Approximate ration for a day
Remember that just because a person is thin, it does not mean that they are thin. While overweight is the determining factor in accessing risks to your health, therefore it carries higher percentages of body fat, so do not set yourself to be skinny, trying to be skinny.
We always knew that exercise is critical for weight loss and maintaining a healthy weight, especially when combined with healthy eating habits. But, to be sure, we double-checked six experts across the country - that's what they said.
But the horizontal strip visually adds volume, and, the broader the strip, the more the figure widens. This, of course, does not mean that it is necessary to turn into a striped suitcase, but, for example, the combination of a striped top and light trousers will definitely give your figure the missing volume.
Olson, PhD, is a professor of physical science at the University of Auburn Montgomery. That's what the exercise does - and how it does it - that you are healthy, happy and slim. Exercises fill belly fat. This is the easiest way to defeat bulge, period. Regular aerobic exercise of medium and high intensity has the greatest effect on reducing fat in fat - a dangerous fat that increases the risk of diabetes and heart disease, "says Olson. is the final mid-level manager because he reduces the level of cortisol, the hormone that was associated with fat.
Rule number 2. Volumetric
As we have already said, narrow and close clothes remain the owner of magnificent forms, and we need to choose clothes so that she conceals excessive thinness, and does not emphasize it, like, for example, all kinds of turtlenecks and tight dresses.
Regular exercises blast excess calories, which otherwise would be stored as fat. In addition, you continue to burn calories even in the hours after training, - says the doctor. Exercises are even prescribed by documents for people who underwent weight loss operations to help them retain their newly thin figures.
Exercises increase metabolism. Yes, you lose fat when you have diets without training, but you will also lose muscle, which means that you will burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you burn.
You can say that you are lucky, thin girls can easily experiment with volumetric models, for example with flying blouses and skirts, fashionable loose cuts that perfectly match with trousers and shorts will do.
How to train if you are a fat thin?
Thayer, Professor of Psychology, California State University, Long Beach. Exercise creates a healthy chain reaction. Of course, you find bars of juice in the gym: "Healthy habits, as a rule, come together," says psychologist from Boston Erik Endlich, Ph.D. "When people make positive changes, for example, get more exercise, they tend to work for other health improvements, as well as better nutrition." Result?
Exercise brings pleasure. Let's face it: climbing is more exciting than eating a celery stick. That's why it's easier for him to be active in order to stay slim than to maintain a strict diet. If you look at people who successfully perform exercises in their lives they have found what they really like, - says the doctor.
And if you are also a woman of high stature, long dresses can sit perfectly. But in order not to turn into a shapeless bag or inflatable ball, it's better to dilute your outfit with a thin strap that will successfully emphasize the waist line, making the image simultaneously airy and graceful.
Exercises stop hunger. People who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. Bonus: Your restraint is also higher. Exercises raise energy. Studies show that regular physical activity increases endurance, increasing the production of energy-reactive neurotransmitters, which gives you even more incentives to move and get rid of excess kilograms. When was the last time the diet did all this?
Important nutrition rules for girls "skinny fet"
Negative image of the body of women - a very hot topic these days! The image of a woman's body and what a person should or should look like in marketing and advertising, in particular, is a contentious issue. It is noteworthy that the body size of women, portrayed in the media, is steadily decreasing.
Rule No. 3. Ruffles and frills
And what specific models can not be worn by very thin girls? Especially this applies to dresses that have recently become so popular, I want to follow the latest canons of fashion, but not always it is permissible.
Of course, there are some very direct messages related to body weight in the media; celebrities, fashion models and show hosts are often perceived as role models, especially adolescents. They seem to demonstrate that this should be successful and popular. Their weight, appearance and beauty are often associated with their popularity and wealth. This is especially evident in what is called a thin-ideal environment, a concept that researchers with interest in social psychology were interested in. The term "thin-perfect carrier" refers to images, images and films that contain very subtle female conclusions.
For example, models with sharp and deep cuts are absolutely not recommended for skinny girls, just pay attention to the legs, if they are like two thin sticks, then it is better to avoid the mini-length, because it only emphasizes the angularity of the figure.
The best workouts for correcting the shape of the skinny fet
This is something that is very much associated with fashion magazines, catalogs of clothing and television shows of pop culture. A finely-perfect environment emphasizes the idea that subtlety is a good and desirable thing, even if it is at a level that could potentially harm people's health.
Beauty is sold, and this is to some extent a problem when the media create unreachable images for women. Dysfunctions often, though not always and not directly, are associated with a negative image of the body. While a negative image of the body can induce a woman to diet to lose weight, this is not a negative image of the body that causes an eating disorder; the sufferer must be biologically predisposed to its development. The fact that not everyone has an eating disorder means that there is more to it than problems with the image of the body; that something else, most likely, genetic factors.
But dresses with a variety of ruffles, ruffles and volumetric decor. Better fit, which have the shape of the sun-flare or tulip, they will visually add smooth curves where they should theoretically be for every woman.
Rule # 4: The right shoes and accessories
It is not always the case with one garment, it is necessary to approach with such a mind and to such important points as shoes and related accessories. Recently, cumbersome footwear has become fashionable, accompanied by a thick high heel or a weighty wedge.
Regardless of the negative image of the body of women and men do not like, and it seems unethical that marketing firms should constantly place an unrealistic ideal in the faces of young people. Causes of negative image of women's body. There are many factors that can contribute to poor images of the female body. We live in a culture where subtlety and beauty are highly valued for women, and wealth and success are often hand in hand with a subtle figure.
Media images are ridiculously thin women everywhere - television shows, movies, popular magazines. The media often glamor a very delicate body for women. These are also pictures that show teenagers during their lifetime that they are particularly susceptible to peer pressure and look good.
But, regardless of growth, these models will have to be abandoned, because they will visually emphasize excessive thinness of the legs. It is better to choose elegant models, preferably on a hairpin, but do not abuse the height, just 3-5 centimeters.
Nutrition and drinking regime in the skinny fat correction program - what is important?
Due to this influence, it can begin to develop at a very young age. More than fifty percent of girls aged 9 and 10 feel better if they are on a diet, although the Centers for Disease Control and Prevention report that only 18 percent of adolescents are indeed overweight. About 80 percent of girls in this age group say that they were dieting, trying to lose weight. Similarly, some boys at the age of nine and ten years, it turns out, use anabolic steroids in an attempt to gain more muscle mass.
As for the various ornaments, the fashion is not on our side either. Such fashionable large earrings and beads will have to be left aside, at any rate, one should not afford to wear such clothes often. But elegant models, such as thin chains with a pendant, a necklace of pearls, drop earrings - all this will look very harmonious on skinny girls.
Rule number 5. We observe the principle of multilayeredness
The usual monophonic dress and shoes are not always interesting, but you are lucky, a slender figure allows you to experiment a lot, for example, to combine clothes of different textures and colors, create the most unusual combinations that are not accessible to the owner of magnificent forms.
For example, it is very interesting to look a three-dimensional dress, which is decorated with a waist belt, and a knitted cardigan will be thrown on top. Under the dress-case it is possible to put on a volumetric colorful blouse, and on top of a monophonic shirt it is perfect for a checkered shirt.
What can I say in addition?
So, what other things are worth wearing to thin girls, and from which it is better to refuse? We must not forget that thin skinny individuals often have a very thin neck and bulging clavicles, they can be covered with a simple scarf or handkerchief, pick up a blouse that is decorated with a bright jabot or collar.
A small chest is a frequent phenomenon in thin girls to hide this detail, you can look at blouses with a magnificent toad or flounces in this area, as well as jackets that can be decorated with various draperies and drawings on the chest.
By the way, but from too narrow trousers will have to give up, jeans-pipes and jeans skinny, also can emphasize the excessively slender legs. It is best to choose models such as flops from the knee or flops from the hip, which perfectly emphasize the hips, but hide the "boyish" bends.
We must not forget about the color scheme, it is better to abandon the universal black color, and pay attention to the light colors, which also visually give the volume in the required places. As for fabrics, for example, in summer, soft and airy models look best. But the main rule should always be observed: clothes should be matched to the size, only then it will look appropriate and harmonious.
The term "skinny fet" is used to refer to a physique characterized by a normal body weight (or at all leanness) with solid folds of subcutaneous fat and flabbiness of the skin. "Skinny Fat", competently covered with modern clothes - almost the ideal figure, « skinny fat "on the beach is a body that requires intensive training.
How to correct the shortcomings of your figure, and how to train thick hudyshkam?
Reasons for the figure skinny fat - are you also a fat thin?
The weight of a person who has the physique "skinny fat", usually keeps within the norm or even below it.
Clothing designed to hide all the shortcomings, perfectly hides the sagging skin, flabby gluteal muscles and wrinkles at the waist.
However, the waist can remain aspen, and the stomach, on the contrary, is not at all appetizing, and even with the cellulite pope.
"I can eat everything and not get fat," owners of the figure "skinny fet" proudly say.
Yes, the metabolism of such people is excellent, and excess weight is not a problem for them. But unfortunately, consumed food does not benefit the muscles - the growth of muscle mass is not observed. On the contrary, the second chin grows, the shape of the buttock is lost, the belly and arms become flabby.
What is the reason?
- Excessive enthusiasm for low-calorie diets. Such self-torture always leads to the loss of muscle mass, and, even in the case of active strength training. Muscle mass is lost if a woman begins to lose weight faster than ½% of body weight in 7 days.
- The boomerang effect. Everything good and bad, as is well known, has the property of returning. So with subcutaneous fat: the stronger and faster you try to lose weight, the more active the body will restore its fat reserves.
- Lack of strength training. Typically, low-calorie diets girls "dilute" walking on the treadmill and light fitness. Because there is a hunger all the time, and there is simply no power for more. It should be understood that the treadmill, while contributing to the expenditure of calories, but does not affect the preservation (and, the more so, growth) of muscle mass. But it is her absence that is a problem for the figure of "skinny fet".
- Sedentary lifestyle. With a long absence of physical activity and irrepressible consumption of food, it is impossible to protect the figure from the above-described shortcomings.
The best workouts for correcting the shape of the skinny fet
Let's designate the key problems of slim, fatties. First of all, it is flabbiness of the skin and muscle weakness, the effect of "riding breeches" on thin legs, reduced stamina and tummy, which even after a modest dinner has a tendency to bulge.
What in the end?
And in the end, every summer - in a spacious shirt, on the beach - in pareo, in bed with your beloved - in the sheet to the chin.
Because it's embarrassing.
In order not to bring myself to a state where it is a shame to walk in a swimsuit to the sea, start playing sports today - and never give up.
The only salvation for the figure "skinny fet" is training sessions. Therefore, we note the main problem areas, draw up a plan for work on ourselves and immediately (rather than tomorrow or a month) we proceed to its precise implementation.
The plan of "treatment" is approximately the following:
- We increase the percentage of muscle mass.
- The rate of metabolism directly depends on the percentage of your muscle tissue and the time spent on training.
- Reduce the percentage of subcutaneous fat. The diet should be such that there was no feeling of hunger, and the body did not want to replenish the reserves of subcutaneous fat.
remember, that you do not need to lose weight!! You are already thin. But the muscle mass you just need, like the frame of your beautiful body.
And do not try to solve the problem of "skinny fet" for a month or two. If you have reached the state of "ashamed to undress on the beach," then work on yourself will be long and stubborn. At least a year of work!
How to train if you are a fat thin?
- More strength training, less cardio (enough 2-3 sessions per week).
- Regularity of training: at least 3-4 times / week according to the scheme "constantly". Intensity: 3-4 sets and 10-15 repetitions.
- The main part of the exercises is chosen among multi-joint and strength training.
- All muscle groups should be studied for 1 workout.
- Exercise with consequences in the form of discomfort on the lower back should be avoided (for example, deadlift or hyperextension with weight).
- Between the approaches and at the very beginning of each workout, stretching for the target muscle groups is recommended.
- Aerobics and dumbbells.
- Barbell.
- Exercise bikes.
- Exercises with weighting.
- Makhi kicks and squats.
- Falls and push-ups.
- Thrust on straight legs.
- The bar is a classic and a side bar with an emphasis on 1 forearm.
On a note:
If there is no sport in your life for a long time - give your muscles time to prepare for active training.
For example, go swimming, dancing, or even yoga.
Training program number 1 for the figure "skinny fet"
Classes - thrice a week, the net time of each training - at least 40 minutes, for each exercise - 3 approaches.
- Warm-up required (20 minutes for torsion of the hoop).
- Next - running on a track with a slope.
- Then pull dumbbells with their lifting over their heads.
- We crouch with dumbbells and press up.
- We perform walking with attacks.
- We lift dumbbells with a grasp in front of us.
- Do the attacks on the spot, unbending the triceps from the dumbbells "hammer" behind the head.
- And, of course, the strap with push-ups.
Training program number 2 for the figure "skinny fet"
We are engaged 2-3 times / a week for 60 minutes + 20 minutes for a general-purpose warm-up.
The main emphasis is on exercises with heavy weight.
- 10 minutes of warm-up.
- Then we pull up on the simulator "gravitron".
- After - the pull of the lower block to the belt.
- We press the dumbbells in the prone position on the bench up and at an angle.
- Then pullover with dumbbells across the bench.
- Extensible arms with a dumbbell behind the head from the sitting position.
- After - press the dumbbells up in the same position.
- Deep crouching against the wall.
- We make glutes from the fitball
- And in the end - a twist-bar.
- To work more often with own weight and with weighting.
- Walk through the stairs and use the stairs instead of the elevator, and also to replace on foot walks by bus to work.
- Load the buttocks - with mahamas and legs, pulling dumbbells on straight legs.
- Work with the press with the help of strips and twists.
- Constantly monitor your back - it should be even!
Benefits and harms of cardiovagazok in correction skinny fet
Do you need cardio-loads in the figure "skinny fet"? Most of the sites for body correction are full of tips - "yes, definitely, and more!". The logic is simple: to burn excess fat requires aerobic exercise.
In fact, this is not the case. After all, the problem of the figure "skinny fat" is hidden not by superfluous fat, but, mainly, in deficiency of muscle mass. Therefore, with the temptation to increase cardio in training, it is necessary to fight, and emphasis on strength training.
It is important to understand that aerobic loads seriously inhibit the incentives for the necessary growth of muscle mass. It seems to you that running on the path contributes to the expenditure of calories - but in fact, the body simply consumes substances that could go to muscle growth. That is, the more active you run, the more thin you will be, but with the same unappetizing figure and with the same problem areas of the body.
Roughly speaking, by cardio exercises you yourself steal the energy that is needed for muscle growth.
Therefore your task:
- Power training - 3-4 times a week.
- And cardio exercises as a workout for 10 minutes - either before or after classes (maximum!).
Cardio you can do (if you really can not do without them), when you reach the desired result.
Nutrition and drinking regime in the skinny fat correction program - what is important?
Of course, without proper nutrition, success in correcting the figure is not achieved. Even if all that you eat, "it goes somewhere itself."
Important dietary rules for girls "skinny fet":
- No fast food. Just forget about it altogether, go around the kilometer of McDonald's building and others. Change the route if your road from work lies through such catering establishments.
- From sweets and smoked products, marinades and spicy dishes, it is also better to refuse. Well, at least to limit them.
- The emphasis is on food that is rich in protein, as well as on kashki and fruits with vegetables. You do not have to grow a tummy - you need to grow muscle!
- Do not overeat! To eat it is necessary so that to drown out hunger, instead of to creep with the overflown paunch up to a sofa. The scheme "in the morning - tea with lemon, and in the evening - salad from pelmeni, meat in batter, cheese, chicken, cake and ice cream" - wrong.
- Keep track of your daily intake of protein. Note: 2 g of protein / day - for 1 kg of your weight.
- Deficiency of calories at a figure «skinny fat» is harmful. Therefore, strict diets - "in the furnace."
- The main thing in your diet is the build-up of lean meat in your diet. To subsequently move from a flat figure to an appetizingly rounded one. We are looking for proteins in eggs and beef, steaks of chum salmon, in chicken or turkey fillet, in fillets of pollock and tilapia, and also in fat-free cottage cheese.
- Carbohydrates "take" exclusively long-playing: buckwheat with oatmeal, grits and pears, pearl barley and brown rice, as well as complex complex carbohydrates.
- We are obliged to pack each of our meals with vegetables - asparagus and broccoli, Brussels sprouts, as well as green beans.
- The approximate calorie content of the diet is 350-500 kcal , of which 35% are proteins, 50% are carbohydrates, and 15% are fats.
Approximate ration for a day:
- 1st breakfast: 100 g curd (note - fat-free) + a couple of whole-grain toasts + 8-10 nuts almonds + half a glass of milk.
- 2nd breakfast:3 oatmeal cookies + geyner.
- Dinner: boiled chicken (100 g) + black bread + green salad + green tea.
- 2nd lunch: Beef steak for 80-100 g + broccoli + 100 g of brown rice.
- Dinner: fish white (80 g) + 100 g asparagus + 80 g buckwheat.
- Before bedtime: 1 cup kefir or varenets.
Do not mock yourself with illusions, that you can eat "as much as necessary" - it's not so! Your problem will become worse with time, and in the end, it will be more difficult to restore the figure.
Therefore, adhere to proper nutrition, exercise strength training and go out of hibernation - activity you need, like air!
And do not hurry. Wait for the effect after 2 months of training is meaningless, your ideal figure you will see in 1-2 years. But it will be amazing!
The website site thanks you for your attention to the article! We will be very pleased if you share your feedback and advice in the comments below.
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