50 and Fit: Why Excess Flab and Excess Skin are all in your Head

50 and Fit: Why Excess Flab and Excess Skin are all in your Head

After months of hard work and dedication in the gym, and on your diet, you find yourself left with a huge amount of excess flab and loose skin.  What now?  You thought that if you only could lose the weight everything would be great.  You could feel good about yourself and the results you’ve achieved.  And yet, now you find yourself let down and depressed over the excess flab.

What if I told you this was all in your head and in fact what you are dealing with is very normal.  What if I told you that the excess flab and loose skin were only temporary and that you have it within you to fix this problem.

If this sounds like something you’d like to know more about, then this article is for you!  I will not only explain the how’s and why’s of excess flab but will outline the top 3 things you can do about it.

It's a Mental Game

Let’s be fair and honest here.  Many times, people that want to lose weight will have un-realistic expectations.  They will think, if I can only lose 50, 60 even 100 pounds then I will get the body I want.  In reality you should get the mindset that your weight loss journey is ongoing and it is still continuing even though you have achieved a pre-conceived weight that you wanted to be.  Having the mindset that fitness and weight loss is a journey sets the tone that this will take time.  Have some patience and keep progressing forward and you will begin to notice even more changes are on the horizon for yourself than just weight loss.

What are we really dealing with (Loose Skin or Stubborn Fat)?

Excess flab and loosing hanging fat both cause loose or flabby skin.  But depending on which you have, will have a big impact on what is needed to be done about it.

A quick way to find out if you actually have loose skin or stubborn fat is to use skin fold measurements.  If you pinch the problem areas and the skin feels paper thin like the top side of your hand, then you have loose skin.  But if you can pinch the problem areas and the skin still feels spongy or thick then you still have fat deposits.

How to really train for Excess Flab and Stubborn Fat

One of the biggest ways to deal with excess flab and loose skin is to build muscle mass.  In addition to muscle mass proper diet and nutrition is paramount to combat stubborn fat deposits.  Going through the process of gaining weight and then losing weight what once was lean muscle pressing against the skin is now a combination of loose fat and lean muscle causing the excess skin.  By building muscle mass while you continue to rage your battle against body fat, the loose skin will tighten and give the appearance of a leaner fit body.

When it comes to weight training the Dead Lift and Bench Press are the 2 primary movements that will maximize lean muscle mass building.  These 2 movements recruit so many muscles that you get the biggest bang for your time in the gym.  They also create high metabolic changes that promote better growth hormone product and create more muscle mass than other gym movements.

Dead Lifts

Pick a weight that you can fairly easily get 8 reps.  Then hit 8 to 10 reps each set, only resting 1 or 2 minutes in between sets for a total of 5 working sets.

Bench Press

Again, using a weight that is fairly easy to get 8 reps, perform 5 sets of 8 to 10 reps of bench press.  Using a barbell if you have it, otherwise dumbbells are a great alternative.



Here's a quick review of your plan to attach Loose Skin

  1. After large amounts of weight loss, it can be normal to have excess flab and loose skin.  It is important to remember this is a part of your fitness journey and patience will be key to give your body time to adjust.
  2. Use strength training to build muscle mass to fill in the space between your skin and muscle tissue.  Building muscle mass will tighten the skin
  3. High Protein nutrition plan to promote youthful skin as well as supporting muscle growth.


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