Why I seem fat when I was 59 kg 1.62 cm?

[sweety89]

[abc3643]

Asker, you are not 1.62 cm tall. That would be a real problem.
You mean you are 1.62 m = 162 cm tall.

For the metrically impaired...
59 kg = 130.073 pounds
162 cm = 5 ft 3.77953 inches

That's not svelte.

[DDpsy]

That is a normal healthy BMI for your height. You may have a fat distribution that is not that great. Try losing some more fat while maintaining weight.

[sweety89]

Should i reduce calories? What shoulf i do?

[DDpsy]

You could. Exercising could probably be more beneficial though since you do not have a weight problem at 59kg/162cm.

[sweety89]

I want to build legs like women olympic divers. What should i do? look at google images legs women olympic divers

[DDpsy]

lol. That is very specific. You can either start swimming, diving or go to the gym and really hit those quads and hamstrings.

[Anonymous]

Bone structures

[MrTuxedo]

Fat - no
A bit chubby - maybe.
But not fat by anymeans!

[sweety89]

Chubby why?

[MrTuxedo]

According to BMI calculator, if your kilos don't go over your last two numbers of height (metric), you're not fat (in your case, 59 kg, 162 cm). But, over those two last numbers (for example 63 kg, 162 cm, would mean you're overweight). So you're close to reaching your last two numbers of height, so you're probably not the PERFECT weight, but a bit chubby as you're close to 63 on your 162 cm of height.

[sweety89]

I am not close i am 59 kg

[MrTuxedo]

4 kg to 63... that is kinda close.

[cavmanier]

Maybe you want to look tone but you have areas with more fat than you like.

[_dude_]

If you have a slight build that´s too much.

[sweety89]

What do you mean? I want to build legs like women olympic divers. What should i do? look at google images legs women olympic divers

[_dude_]

Are you heavily boned? Or lightly? With a lighter bone structure 59 kg is way too much. Lose some weight and work out.

[Anonymous]

No muscle. It's called being skinny-fat.

[sweety89]

What should i do? Should i lose weight?

[Opinion Owner]

No. Gain ten pounds of muscle first. Then lose ten pounds of fat. You'll look twenty pounds lighter at the same weight.

[sweety89]

What exercise should i do?

[Opinion Owner]

I would have to do a proper assessment to give a recommendation. We can figure some things out to get you started, though. If there was one area you would want to build or at least keep the same size, what would it be, and what area do you think needs the most reduction?

[sweety89]

Legs , hips ! Inner tight have fat ! Look at google images for understand my legs. Wright on google images How do I gain weight on my arms and legs? My legs are like the first woman with jean short. I want build the. legs like legs olympic divers women

[sweety89]

Can you tell me?

[Opinion Owner]

Ok. So the first thing we need to look at is diet... and not just calories-in-calories-out, because not all calories are equal. I'm going to boil this down, so it's not going to be scientifically exact, but it will be practical and simple:
1. Protein = muscle. A high protein diet supports more muscle gain in a high-calorie diet. In diet with the same amount of calories, a low amount of protein equals a low amount of muscle built.

If we look at low-cal diets for weight loss, a high amount of protein prevents muscle loss, and a low amount will make the body lose almost all the weight from muscle.

2. Carbs = fuel. So never cut carbs completely out, but keep close tabs in them because your body is REALLY good at storing them as fat. A good rule of thumb is that you need to earn your carbs. If your base metabolic rate is 1800 calories and you're using a 40:40:20 ratio, you can have 180 grams of carbs per day and not store any as fat. If you burn another 200 calories during a workout, you can have 50 more.

Fat = hormone support. Don't cut fat out, either, but keep it pretty low. 20% of your calorie intake means you multiply your calorie intake by.45 and keep it there. All of your adrenal hormones (including estrogen and cortisone) are made from cholesterol, and cholesterol is in fat.

[sweety89]

What do you think for this legs?

[sweety89]

Where are you?

[Opinion Owner]

The next thing is exercise choices. Divers have strong legs, so build leg strength. Squats are king, but there are a lot of variations that build different areas, and it's all about stance width and where you hold the weight. In general:

Wider stance works hips and glutes more
Narrow stance works quads more
Weight on your back works glutes and hams more
Weight on the front works quads more.

So a narrow stance front squat puts the most tension on the quads, while a wide stance low-bar back squat puts the most tension on the butt and hips.

[Opinion Owner]

Sorry, I had some stuff I needed to take care of.

There aren't any real rules for adding weight to your squats. Dumbbells, barbell, weighted vest, resistance bands, even a kid or friend on your back. Just start with bodyweight, and go for three to five sets of 20. Once you get used to it and don't get as sore anymore, start doing them with constant tension: in other words, don't stand all the way up because that lets the muscle relax. You'll get a lot more out of your squats by keeping the muscle tense for the entire set.

Once you can hit all of your sets for 20 reps with constant tension, add some weight. When you can get all your reps with that, add some more. So on and so on until you get your legs into the shape you want them.

[sweety89]

Periodazation need?

[Opinion Owner]

If you want to. It does help to break up the monotony, and lifting heavy is a lot of fun. It's not a necessity, though.

[sweety89]

Periodazation help to build muscle?

[sweety89]

What is periodazation?

[Opinion Owner]

Periodisation is where you spend different blocks of time using different loads and rep schemes for different purposes. Linear is the most common, where you start at a low weight and lots of reps, and build up to high weight with low reps to build strength. Then you drop the weight back down and work your way back up again.

If you want to do it that way, there's definitely nothing wrong with it.

[sweety89]

In thst way i will build muscles?

[Marcuslrh]

If you don't exercise then that is probably why

[videmon]

1.62 cm tall is already a huge problem?

[ivanhunterjo]

Fat- no