From Skinny Fat to Toned: a 4 Month Weight Journey

Skinny Fat No More

Discover how one Reddit user, adrenalina21, went from 'skinny fat' to toned over a four-month period. Despite having the same starting and ending weight, adrenalina21's waist to height ratio improved thanks to fat loss around the waist and love handle area.

Consistent Weight Training

Adrenalina21 primarily performed strength training exercises along with calisthenics, including deadlifts, squats, bench press, overhead press, barbell rows, pull-ups, push-ups, and leg raises. No other cardio was performed. Adrenalina21 consistently performed these exercises three times per week.

Periodic Diet Changes

For the first 12 weeks of the weight journey, Adrenalina21 ate at a slight calorie deficit while maintaining high protein intake. This resulted in a loss of 3 pounds. The following four weeks involved eating at a slight calorie surplus with the same high protein intake, resulting in a 3-pound gain. Adrenalina21 assumed the initial weight loss was due to fat loss, with the subsequent gain mostly muscle.

Encouragement and Advice

While everyone's weight and fitness journey is unique, adrenalina21's dedication to consistent weight training and balanced diet can serve as inspiration. It is recommended to consult a healthcare professional before embarking on any significant changes to diet or exercise routines.

Final Thoughts

Remember that weight loss and muscle gain aren't necessarily reflected by the number on the scale. Adrenalina21's journey serves as a reminder that positive change in body composition can occur without significant weight loss. Additionally, don't forget to celebrate the small victories along the way; they can motivate and reinforce continued positive habits.