need insight on 2 issues. (flat butt/saddle bags, and high body fat %)

[13moonmama]

I need insight on 2 problems....

1. My weight is right where I want it, yet my body fat % is 28%! how can I get that number down and not lose any more weight?

2. I have a flat/flabby butt and large saddlebags. Is there hope? Hs anyone had any luck with these problems?


A little background on me.....

I'm 24.... I weight 135 lbs, 5'7". I've eaten organically for 5 years. I don't eat overprocessed junk food. The worse thing I eat, is ice cream. (but it's organic) I've lost 40 lbs..... SLOWLY...., without starving myself, over an 8 month period. During those 8 months, I've hulla hopped, jump roped, hiked.... I have done many squats, lunges, pushups, crunches....

I am starting to run, barefooted, in grass, 3 times a week, and am on my 2nd week.

Any suggestions!??

Thank you Ladies!
Kayla

 

[bipennate]

I need insight on 2 problems....

1. My weight is right where I want it, yet my body fat % is 28%! how can I get that number down and not lose any more weight?

Start weight training...there are a number of threads on good weight training techniques, and you can also look at the stickies in the men's weightlifting forum...

2. I have a flat/flabby butt and large saddlebags. Is there hope? Hs anyone had any luck with these problems?

See above


A little background on me.....

I'm 24.... I weight 135 lbs, 5'7". I've eaten organically for 5 years. I don't eat overprocessed junk food. The worse thing I eat, is ice cream. (but it's organic) I've lost 40 lbs..... SLOWLY...., without starving myself, over an 8 month period.

Congratulations on your weight loss

During those 8 months, I've hulla hopped, jump roped, hiked.... I have done many squats, lunges, pushups, crunches....

This is where the problem lies: you lost a lot of weight, but you didn't do it the "right" way, i.e. driven by proper weight training to retain/build muscle while losing fat, so now you're down by the scale, but your body composition itself (muscle:fat ratio) probably hasn't improved a great deal...

I am starting to run, barefooted, in grass, 3 times a week, and am on my 2nd week.

Any suggestions!??

Yes: don't do that!!!

 

[spicypumpkin]

Well if your goal is to maintain weight, but increase muscle and lose fat you may have to put on a few pounds in the process. It is entirely possible for beginners to put a lot of muscle on while they lose fat, but after a while you lose that ability. What I'm saying is that if you want to stay at 135, you may have to gain a few pounds of muscle and then lose the fat later. Or you could do it the opposite way around, lose the fat and gain the weight back as muscle.

Basically, it will be hard, but not impossible, to completely maintain your weight while changing your body composition. More than likely, your weight will fluctuate.

 

[13moonmama]

Thanks for the imput!!


Jonathon,
Why shouldn't I run? I would love to know why. I heard that everything that jiggles tightens (I like that) and I also heard that it's one of the best things you can do for your lower body, and also, I have SO much fat in my thighs that I feel like I need to do cardio. When I run, I feel it in my legs a lot, and somewhat in my thighs and butt.

I'm borrowing a book, "The new rules of lifting for women. Life like a man, look like a goddess," by Lou Scheler. Just started reading it last night. My first thought, I need to add weights!!!!!!

 

[Nae82]

I thought that book wasnt coming out until december

 

[spicypumpkin]

Thanks for the imput!!


Jonathon,
Why shouldn't I run? I would love to know why. I heard that everything that jiggles tightens (I like that) and I also heard that it's one of the best things you can do for your lower body, and also, I have SO much fat in my thighs that I feel like I need to do cardio. When I run, I feel it in my legs a lot, and somewhat in my thighs and butt.

I'm borrowing a book, "The new rules of lifting for women. Life like a man, look like a goddess," by Lou Scheler. Just started reading it last night. My first thought, I need to add weights!!!!!!

He's not saying you shouldn't run. He's saying you shouldn't run barefoot in the grass. It's very bad for your feet. You will end up with foot problems, not to mention you could step on something that you don't want to step on like a sharp piece of glass or something else. If you choose to run, do it with shoes on. Your feet will thank you.

And no if you body jiggles it dies not make it tighten. You cannot spot reduce, or take fat off of certain places in your body. A very common misconception is that doing crunches will burn off the fat from your midsection. This is not true. You burn fat by eating fewer calories than you burn. The fat will come off of your whole body. Running will certainly strengthen your legs, improve your aerobic abilities and burn calories, but it will not directly affect the size of your lower body. A good diet and a complete exercise program will.

Yeah, I didn't know that book was out yet either. It says it's not supposed to come out until December 27th. How did you get it? I read the original New Rules of Lifting it had some really great advice, and most of what I'm recommending comes from that book.

 

[bipennate]

Thanks for the imput!!


Jonathon,
Why shouldn't I run? I would love to know why. I heard that everything that jiggles tightens (I like that) and I also heard that it's one of the best things you can do for your lower body, and also, I have SO much fat in my thighs that I feel like I need to do cardio. When I run, I feel it in my legs a lot, and somewhat in my thighs and butt.

Well, that's just it: running itself is fine (although I see more repetitive injuries from runners than from anything else, honestly), but that's not going to be the "best" way to lose weight, as you're already realizing. Even though you were successful in losing scale weight, what you're left with is a thinner body with little muscle or shape. If you saw the NY City marathon yesterday, this was a perfect example: no doubt that these competitors were exceptionally lean, but I don't think that many people would think that they looked exceptionally attractive or even healthy looking: they are thin and nearly emaciated. This is fine for them because they are high-level competitors in an extremely demanding sport; however, if you're trying to lose weight and look good, that's probably not the best way to do it exclusively. By focusing on your weight training and using cardio as an adjunct to proper lifting and a good diet, you'll get twice the results in less time.

Not to mention that running barefoot in grass has "injury" written all over it, either through soft tissue damage or cumulative stress syndromes...

I'm borrowing a book, "The new rules of lifting for women. Life like a man, look like a goddess," by Lou Scheler. Just started reading it last night. My first thought, I need to add weights!!!!!!

Excellent book, excellent information. Use it well

 

[13moonmama]

A nearby warehouse was having a garage sale. A company called imaginex - something (they were going out of business). Anyway.... what didn't sell, they threw away. So my friend and I went dumpster diving. She found the book. There were many books, and they had sticky notes on giving more info, in case the company wanted to carry the product. I really like the book! I'm gonna follow the diet and exercise plan.

Running barefoot.... I found this site, stating that running barefoot was better for you and meant less unjury and also said that a lot of people don't agree. I think based on the fact that your heel is raised up in shoes, hindered ankle movement and that we are mean to run barefoot, ya know tribal stuff. I think I'll wear shoes, cause I personally noticed less injury that way. But am really interested in the running shoes that are coming out that mimic barefootedness. (is that a word?)

On a side not, I've had a proper diet for a LONG time and know a lot about nutrition. My rear view is genetic. (thank's grandpa bob)

Kayla

 

[spicypumpkin]

A nearby warehouse was having a garage sale. A company called imaginex - something (they were going out of business). Anyway.... what didn't sell, they threw away. So my friend and I went dumpster diving. She found the book. There were many books, and they had sticky notes on giving more info, in case the company wanted to carry the product. I really like the book! I'm gonna follow the diet and exercise plan.

Running barefoot.... I found this site, stating that running barefoot was better for you and meant less unjury and also said that a lot of people don't agree. I think based on the fact that your heel is raised up in shoes, hindered ankle movement and that we are mean to run barefoot, ya know tribal stuff. I think I'll wear shoes, cause I personally noticed less injury that way. But am really interested in the running shoes that are coming out that mimic barefootedness. (is that a word?)

On a side not, I've had a proper diet for a LONG time and know a lot about nutrition. My rear view is genetic. (thank's grandpa bob)

Kayla

Well yes, we all have our fat stores in different places due to genetics, but if you get your body fat low enough you can eliminate a lot of fat from that area. You will notice a difference If you get down to 20%. This is done less by what you eat, and more by how much you eat. You could eat junk food and as long as you were within your caloric limit, you would still lose fat. By proper diet, I mean working in a deficit that will cause fat loss. You can eat clean and healthy all you want, but if you're not eating fewer calories than you burn, you will not see any fat loss.

You will need to calculate how many calories you burn in a day and eat less than that. Now in order to maintain muscle, you must also eat protein after your workouts to prevent too much muscle breakdown. When working in a deficit, you need to be sure to have plenty of protein so your body breaks down more fat than it does muscle.

 

[sparrow]

You will notice a difference If you get down to 20%. This is done less by what you eat, and more by how much you eat. You could eat junk food and as long as you were within your caloric limit, you would still lose fat. By proper diet, I mean working in a deficit that will cause fat loss. You can eat clean and healthy all you want, but if you're not eating fewer calories than you burn, you will not see any fat loss.

You will need to calculate how many calories you burn in a day and eat less than that. Now in order to maintain muscle, you must also eat protein after your workouts to prevent too much muscle breakdown. When working in a deficit, you need to be sure to have plenty of protein so your body breaks down more fat than it does muscle.

Right. I agree and disagree. True you need a deficit but you cannot eat junk food all day, even if its within your calorie range and expect the results you're looking for. It does matter what you eat, and even when you eat. I agree with the protein part.

I also disagree with the others here on the barefoot running. I have done some research on this myself and think it is the better way to go. If she is on grass this is actually the most natural way to run structurally for our bodies. It forces you to strike with mid-front foot keeping your center of gravity alligned. It prevents the jarring effect that happens with heal-toe running producing all sorts of running problems: knee issues, IT band, shin splints, ankle inflexibility, plantar fasciitis...the list goes on. Barefoot on hard ground isn't the best idea but on clean grass I see no issue.

 

[bipennate]

I also disagree with the others here on the barefoot running. I have done some research on this myself and think it is the better way to go. If she is on grass this is actually the most natural way to run structurally for our bodies. It forces you to strike with mid-front foot keeping your center of gravity alligned. It prevents the jarring effect that happens with heal-toe running producing all sorts of running problems: knee issues, IT band, shin splints, ankle inflexibility, plantar fasciitis...the list goes on. Barefoot on hard ground isn't the best idea but on clean grass I see no issue.

What was the research that you found?

 

[sparrow]

I've read a lot of things on it because I've struggled with injury and looked for all sorts of solutions. This was an article I thought worthy of saving and was one of the first ones I read

 

[bipennate]

I asked because, without seeing the actual studies that the article quotes, we really don't know the quality of those studies. While I agree that certain sneakers are without question better than others (basketball sneakers, for instance, are probably the worst things that a person could place on their feet), going barefoot seems not only to not make a significant impact on foot kinematics (see below), but this is to also assume subtalar neutral, regularly arched feet with proper mechanics in the feet and kinetic chain, which is almost never the case. Structural issues in the foot and ankle (such as over pronation, a common problem) can cause significant issues up the kinetic chain if not addressed. I know that the common response by advocates of barefoot walking/running is that the shoes are to blame for those problems anyway, and while this *may* be true, the studies that suggest this will be limited based on what type of footwear they actually chose and the measurements that they took.

I'm not going to say that there may not be merit in barefoot running outright, because there certainly has been some research suggesting this; however, given the protection against foot dorsum injuries (punctures, cuts, etc) and the wide variety of footwear, from heavily built-up sneakers to Nike Frees, people have a wide variety of footwear that can offer them freedom close to actual barefoot conditions without sacrificing safety.

Also, there is at least some reason to cast doubt on some of the studies that support barefoot running, below:

J Biomech. 2000 Nov;33(11):1387-95.
Related Articles, Links

Tibiocalcaneal kinematics of barefoot versus shod running.

Barefoot running kinematics has been described to vary considerably from shod running. However, previous investigations were typically based on externally mounted shoe and/or skin markers, which have been shown to overestimate skeletal movements. Thus, the purpose of this study was to compare calcaneal and tibial movements of barefoot versus shod running using skeletal markers. Intracortical bone pins with reflective marker triads were inserted under standard local anesthetic into the calcaneus and tibia of five healthy male subjects. The subjects ran barefoot, with a normal shoe, with three shoe soles and two orthotic modifications. The three-dimensional tibiocalcaneal rotations were determined using a joint coordinate system approach. Test variables were defined for eversion and tibial rotation. The results showed that the differences in bone movements between barefoot and shod running were small and unsystematic (mean effects being less than 2 degrees ) compared with the differences between the subjects (up to 10 degrees ). However, differences may occur during midstance when extreme shoe modifications (i.e. posterior orthosis) are used. It is concluded that calcaneal and tibial movement patterns do not differ substantially between barefoot and shod running, and that the effects of these interventions are subject specific. The result of this in vivo study contrasts with previous investigations using skin and shoe mounted markers and suggests that these discrepancies may be the result of the overestimation with externally mounted markers.

J Biomech. 1994 Oct;27(10):1213-22.
Related Articles, Links

The mechanical characteristics of the human heel pad during foot strike in running: an in vivo cineradiographic study.

The compressive properties of the heel pad during the heel strike when running (barefoot and shod, two subjects, 4.5 m s-1) were studied by means of a high-speed two-dimensional cineradiographic registration (150 frames s-1) of an actual running step. Vertical ground reaction forces were measured with a force platform. In barefoot running the heel pad deforms to a maximal percentage deformation of 60.5 +/- 5.5%. In shod running the heel pad deforms only 35.5 +/- 2.5% and the nonlinear force-deformation relationship reflects an increasing stiffness when deformation rises. Although the amplitudes of the vertical ground reaction forces do not differ notably in both conditions, barefoot running implies a maximal deformation to the fatty heel tissue, reducing its functional role from shock reduction towards local protection of the heel bone. It is argued that embedding the foot in a well-fitting shoe increases the effective stiffness of the heel pad.

Again, this is hardly definitive; however, there is at least some debate on whether or not this is all actually true...

 

[sparrow]

Right, I totally agree, and as with most things there are valid arguments on both sides of the issue. I wouldn't advocate running barefoot as a sole means of training by any stretch but I do think it could have its place. I also still believe that something like running on grass barefoot could tremendously help those with poor running form as it forces proper alignment and correct foot strike. Thanks for the follow up.

 

[bipennate]

Right, I totally agree, and as with most things there are valid arguments on both sides of the issue. I wouldn't advocate running barefoot as a sole means of training by any stretch but I do think it could have its place. I also still believe that something like running on grass barefoot could tremendously help those with poor running form as it forces proper alignment and correct foot strike. Thanks for the follow up.

Absolutely: it's a great discussion! There's interesting research on both "sides," definitely...

 

[SmithMachine]

I am not sure this is exactly what your talking about but apparently running say along a concrete path or even grass for long periods of time over years deforms your bones slowly and really ain't that good for you. If i ever do intense cardio i think a stationary bike is best

 

[bipennate]

I am not sure this is exactly what your talking about but apparently running say along a concrete path or even grass for long periods of time over years deforms your bones slowly and really ain't that good for you.

Please explain this. How does this happen to the bones? If this is the case, why isn't every recreational runner deformed and/or crippled after years of running? Also, if this is the case, does walking do the same thing?

 

[sig]

Maybe he means that you want to switch sides of the road you run on because of the slope? Dunno.

I've enjoyed reading the debate in this thread. If anything, my assumption would have been the opposite of Sparrow's - I would have thought that barefoot running is most dangerous for people who have a poor stride/form. Rather than teaching proper technique, I would have thought that if you remove the corrective aspect of running shoes (e.g., motion control, stability) from people who need it most, they'd be more likely to suffer an injury.

 

[SmithMachine]

no walking is fine but running is high impact and isent that good for your legs...good cardio but yeah been told by tons of people that lots of running ain't that good

 

[bipennate]

no walking is fine but running is high impact and isent that good for your legs...good cardio but yeah been told by tons of people that lots of running ain't that good

Running may be bad for the joints at the knee and/or ankle, depending on individual presentation, running economy, etc, etc, absolutely...but it's not going to "deform your bones."