What you are experiencing is called "skinny fat" or having a high body fat percentage at a low or healthy weight. It is not the easiest thing to cure but it can be done. You may also be lucky enough to cure a good part of it by simply eating at maintenance and lifting heavy, low reps as a beginner to strength training. So that will be your first step for the first 6-12 months. Invest in skinfold calipers and track your progress. If you find yourself no longer progressing (lowering your body fat percentage) and you still have a ways to go, then you may have to look into doing cycles of bulking and cutting. Where you eat a calorie surplus to gain muscle (you will gain some fat as well) and then at a calorie deficit to cut fat while preserving muscle mass.
Do compound exercises; deadlifts, lunges, step ups, squats and assisted pull ups, bench press, overhead press, rows and planks + 2 other core exercises of choice. 3x a week. Lift a weight where you reach muscle fatigue in the 6-10 rep range for 3 sets each exercise, moving up in weight once you can do 3 sets of 10 reps.
Do HIIT for 20-30 mins 3x a week either on alternate days to your ST routine or after ST.
Edited by: JENNILACEY at: 8/16/2013 (10:10)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
|67 Maintenance Weeks