Some thoughts and discussions from me.
Degrees of Lean–How Lean is Too Lean?
Good morning! I hope you’re all having a great week so far. Despite being cold and snowy and the first week after the holidays, life’s good. The sun’s out, work’s going well, and the gyms are a little more packed than usual 
I actually love those who are known as the January Joiners. I root for them, hope they last longer than January, and love the new energy that comes along with it in the gym. Hey, I’m working off a few holiday pounds too this January, and that has to do with today’s blog topic.
Warning: it’s about to get real up in here!
Nine times out of ten, when I sit down with my new clients to discuss their goals, one of those said goals has to do with appearance. And nine times out of ten, that appearance goal has to do with losing fat, or, getting lean. I have no problem taking fat off of my clients through fat loss programming with training and diet. That said, after several months of successful assessments, I check in with my client.
You’re pretty lean now. You’re fitting into those jeans that you couldn’t before. Do you really want to make it a goal to become more lean?
The plan from there stems from a combination of their answer and my best judgment. How lean is too lean?
The answer is there’s absolutely not one right answer for this question, as MY too lean might look completely different from YOUR too lean.
In fact, my too lean isn’t at a necessarily low body fat, as my body doesn’t really like to get below 21%. Unfortunately, when I was 16, I, like many unfortunate other high school girls, decided not to eat for a few months, and became anorexic. I lost close to 40 pounds, and was extremely skinny, and I’m sure something like that has to have lasting health effects.
Actually, I believe because of my previous eating disorder, regardless that it was more than 10 years ago, my body simply won’t allow myself to get as lean as some others are able to.
Yep, I was too lean here. I didn’t even know it! It was when I had after a couple months of working full time at the gym back in Illinois. I was on my feet and active much more, worked out more, and probably ate less due to my busy schedule.
Think about supermodels. The 1% of the world that are naturally thin (well, most are naturally thin, some unfortunately are unhealthy.) I grew up wanting my body to look like theirs – wanting to be a size zero, instead of a size 8 or 10 – just as so many other girls did. But what we need to understand is that every body’s definition of lean is different.
So I suppose that technically, my body will allow it, but then everything shuts down and gets out of whack. But, when I was as lean as I was in the picture above (and I am leaving out weight, body fat, etc. to negate from any comparison traps) I had low blood sugar issues, I couldn’t handle carbohydrates correctly, I didn’t sleep right, and my hormones got out of whack and my cycle screeched to a halt.
No one would have known it though! I never was told I was “too skinny” by anyone! Basically, I was a mess, and it was too late before I realized what was going on. My body just works best when it’s got a little junk in the trunk – literally – and meat on my bones.
This is also a major reason (among many others) of why I’d never compete in anything like a figure competition, ever. However, some people are – and I think it’s a very select few – able to train for a bikini or body building competition without wreaking havoc on their bodies. Some can train for these competitions, or just get super lean, and don’t have any adverse side effects going on, like loss of cycle, tiredness, irritability,extreme need for coffee etc. But I’d wager to say they’re not in the majority.
Everyone’s body is different, and some of us can maintain leaner body fat levels than others, thanks to genetics. But the bottom line is, well, there’s 2:
1. Pushing yourself to extreme leanness, whatever that may be for you, is NOT good for the body. It’s stressful on the body, it wreaks havoc on the metabolism, and it has long, lasting effects.
2. We need to STOP comparing ourselves to others who may be leaner or “more ripped.” Either that person’s body might just be able to handle it, or, they’re simply lean to the point of unhealthiness.
For me, it all comes back to my goals aligning with my actions. Why do I train? To feel good, to be healthy, to be strong and able, and yes, to look good. I go into much more detail on the answer to that question in this post. But my point is, looking good does NOT come before being healthy. And if I’m my healthiest, and feel my best 10 pounds more than what I think looks ripped and lean in a bikini? Cool. No big deal.
Have you ever gotten caught in the comparison trap in regards to leanness?
I most certainly have stepped into the trap previously of comparing myself to others. I am happy that I have overcome that.
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I loved this post! 100% true. I used to think super lean was best. But doing that only caused me to lose more than I gained. I am currently trying to bring my body back. Amazing post!
I just love you. You are so honest and real and I really respect you and your opinions. I think this is such an important topic for women to be aware individual differences as many people think it is possible to look as lean as possible and still be healthy. You really inspire me to stay true to myself and respect my body so a big thank you!! have a great day.
<3 thank you so much for telling me that, Mollie. YES - stay true to yourself! :)
Oh, I love this! I really work with my clients on how they see themselves. I think too many people look at the motivation pictures online and think that is the end goal for every person. It’s not! I feel like there is a happy place where you feel good and see yourself as looking good. For me, I have built up a lot of muscle recently and I feel better than I’ve ever felt. It feels good to me, but I don’t think what I feel good in is what others should feel good in. Everyone needs to find their happy place with health and fitness. I’m so happy for you and the fact that you feel good now Paige!
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This was such an informational post and I loved it. It’s so true that everyone is different, and what we might have done to our body before may affect us now. Excellent points, Paige!
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This is a great post Paige! I think we all fall into the comparison trap sometimes – the before/after pictures are becoming so commonplace now that a lot of people tend to think that those sort of results and attainable and expected for everyone who goes on a journey to lose weight.
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This is a great post! I certainly fell into the comparison trap and did some not nice things to my body. I try not to compare anymore and when I hear myself say or think something I quickly try to redirect my thoughts.
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I love love love January Joiners! I try to talk to those that are new in my classes to encourage them to stay around. This is a fantastic topic that not enough people discuss! We definitely need to listen to our bodies- we ALL are different
LOVE, LOVE, LOVE your blog for just this reason..you bring up the best topics. I always loved reading your thoughts on body image etc…you always seem to come from a really good place within yourself. I struggle with this as I’m perceived by many as lean..I always compare myself to others in the industry. I’m 5’7, 128, roughly 25 in waist..size 4. However when I got a recent DEXA done I was actually 26% BF. I was depressed for weeks. I assumed I was 21% or something. I guess what I’m saying is, you have to be you. I’m really trying to be the best ME..and not compare so much. I hope you don’t mind me adding..I think you have the most beautiful shape. When I think of a figure I envy it’s yours! Thank you for being open and honest with your writting.
Thank you, Tracey! I’ve experienced all dimensions on body image, from thinking I was fat when I was skin and bones, to thinking I looked even better than I actually did! haha (I prefer the latter version over the two ;))
🙂
An excellent post, Paige! I can relate to desiring to be more lean even though it’s not right for my body type. When I was at my leanest I was dangerously underweight, my skin was dry, and my body was just a mess. I certainly can perform better at the gym and feel better in general now that I am less lean than I was then. I’m glad you’re bringing awareness to this topic because so many girls out there think that a trainer will just tell them to get leaner no matter what. And they also think that a model or figure competitor’s leanness is attainable as long as they just “behave” in terms of food and fitness. But just because it may be possible to attain doesn’t mean it’s healthy or worth it!
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I couldn’t agree more! I’m not just NOT one of those people who can be super lean – and I am still slim. But when I was extremely skinny I didn’t have: an ass or boobs! Lost my period. Didn’t have energy. It was pretty miserable!
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I am always falling into that comparison trap and telling myself that I need to be more lean. When I try to eat to become lean, I end up getting cranky and bored after a few days. And who am I kidding, I can’t turn away beer! My dad always joked that he’ll never have a six-pack because he loves beer too much. 😛
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Exactly. And really, if I can’t drink a couple beers, than not much is worth it 😉 HA!
I love this post, everything about it. You are so right with what’s right for you isn’t what’s right for me. I tell everyone that when they ask me “What do you eat? What’s your diet?” etc and I tell them exactly that. And with workouts too! Just because a certain fitness regimen works for me, doesn’t mean it’s the best for someone else. Amen sister.
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YES!!
we are all soooo different.
my overtraining is not NEAR overtraining for others etc.
we just need to honor our bodies and what they tell us.
and LISTEN.
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Yup! Same goes for overtraining – great point, Carla 🙂
Great post! I actually was having this mental discussion with myself last night. Currently, I’m at my heaviest weight I have ever been, and last night I was just feeling unhappy with my body. Then I turned it around…I have been lifting the heaviest I ever have and really increased my strength. I need to be happy with that and happy that my body is able to do this…and yes hopefully losing bodyfat follows, but it will be a gradual thing, and I need to remember this!
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So good you were able to turn it around, Patty! Use that extra energy to put into those lifts! 🙂
Well said, Paige! I couldn’t agree more…it’s all about knowing how YOU work and not comparing to others (great point, hard to do!). I’ve for sure gotten caught up in that but I think I’m slowly getting better at nourshing and honoring my body and appreciating it for what it is! Great post.
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I think we’ve all gotten caught up in it at some point in time. You’re such an inspiration at taking good care of your body, Bonnie 🙂
You know I have an opinion on this. 🙂 I think the biggest downside to competitions is poor coaching – getting lean quickly absolutely hurts your body and many prep coaches will do anything to help their athletes hit the mark, regardless of impact. For me, comparison is a motivator. It the same mentality from racing where I want to go faster than the person next to me. I don’t dislike that faster person, but I use them to help me push harder in the race or training session. When I saw girls who were leaner (in a good way), it helped me frame goals on what I’d like to work on for the next competition.
All that said, I 100% agree not everyone has that attitude or approach and you have to do some self-reflection to understand where you stand. If comparison becomes a negative where it is directed on you being less, as opposed to inspiration, then it’s time to step back.
Okay this is the longest comment ever – maybe I need to write a post about this. 🙂
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I would love to hear your take on this, especially since you were able to compete in a healthy, safe way (like we talked about the other night!)
I second that! That’s what scares me for a lot of those young figure competitors. Too lean when they are still developing yet that want to compete. I don’t think i could because of paige’s reason. My mother is naturally lean and i would look very sick. I’ve been sick, don’t want to go back. Anyway, thanks paige for your heart. I love you for sharing this today! and heather, yes, LOVE YOU!
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<3 both of you!!
YES! Yes yes yes. Too lean is when your body isn’t functioning normally and/or when you are unable to live and enjoy lift because of an obsession with your body/workouts/food/etc. I’ve been there as well…and thankfully have learned that lean doesnt equal happy or healthy. My body likes a little junk in the trunk too. 😉
Paige, excellent post! I’m so glad you addressed this. I have definitely been caught up in the comparison trap of leanness back in the day, which then contributed to developing hypothalamic amenorrhea and everything “getting out of whack”. Like you said, I didn’t LOOK overly skinny, and I was even within a “healthy weight range” according to the BMI scale (which I hate, by the way), but I was way too lean for MY body. Every woman is so different!
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The BMI scale tells me to be between 107-141 or something like that. I tried to get down to the lower side and I looked and felt ridiculous. I’m surprised that the BMI scale is still used!
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I was always big (even obese) and when I started losing weight, I didn’t know when to stop. I saw that I had gotten thin, but I could get thinner, couldn’t I? I did this with food restriction and insane amounts of exercise. I became irritable, lost my period for more than a year, and besides my irritability, no one ever said I was too lean. I look at those pictures now of me at 115 pounds and I was all skin and bones, no muscle! Even now, when someone sees a picture of me at my thinnest, they don’t think it’s too thin. It really bugs me and I try to explain the problems with my body then. My Asian genetics are supposed to make me a smaller person overall, but when I look at the rest of my family, I realize we got some defunct genes and I’m cool with it. I train to feel good physically and mentally. I’m only starting to love my body – um, 26 years later.
Great post, Paige! You look great and it’s awesome you’re able to distinguish between what is and isn’t healthy. I can’t believe I ever used to want to compete in figure!
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I am a trainer, body pump instructor and spin instructor. I too had an eating disorder (when I was an adult). It took me three years to get back to my happy weight (the weight that my body got its cycle back). I now have to be about 10lbs heavier in order to have energy to teach and maintain my hormone levels. I try to tell my clients that what is healthy for some is not for others. Great post.
This was a really wonderful reminder that every body is truly different, and comparison only sets us up for some bad decisions. That’s the reason I fell into my eating disorder. I thought that my leanness had to be exactly the same as those of my friends. I’m 17, almost 18, years old, and I still haven’t had my period, and I’m convinced that my weight loss has to do with it. I’ve been trying to scale down the intensity of my workouts and eat more, but I’ve still remained lean. Part of me is hopeful that I can stay this lean and still get my cycle like a lot of my friends, but the other part of me is reasoning that maybe I just need to “put more junk in the trunk” to be at a healthy level. Thanks so much for this post, Paige 🙂
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*my eating disorder from which I have fully recovered 🙂
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Best post I have read all week. I got WAY too thin when I was dealing with my stomach issues, and my body got so out of whack. I’m still dealing with some of those issues. I wish women could see how beautiful they are when they look like women… with a bit of junk in the trunk. 😉
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Thanks for posting this! So informative. Its interesting that you think even after 10 years your body won’t let itself get too lean. The body is so smart and it remembers.
I’ve also noticed how toxic comparing one another’s bodies can be! Instagram and twitter doesnt make this easy to let go of, especially if your into fitness. It seems like every account end up having some posts of very lean individuals. I often find myself following and then unfollowing if the comparison trap occurs.
It’s so nice to hear something like this from a professional. I don’t fall into the comparison trap as much as I did a few years ago, but I do have a certain look I’m currently aiming for. It might be right for my body but I just don’t know yet, and this is very a helpful reminder to keep an eye on things other than appearance to see how it’s going. Please keep up the great work being honest and real and reminding us what’s important!
Wow I couldn’t have said this better! For years I’ve struggled with this! My body also shuts down when I get too lean. My too lean is not what others think is very lean though. When talking about it with friends I often hear, “But you don’t look too skinny.” Everyone’s body is so different AND changes so much as we get older. Great post!
Paige, such a wonderful post with so many great points that I wish people, especially young women, would take to heart.
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This is such an important post. I am so glad you shared it, and I am so glad that you made it clear that too lean is not the same for everyone. I am an elite athlete, a runner for Saucony, and many of my family and friends think I am too thin, or lean. However, I know that I am dancing on that line of being too lean, but during the intensity of my marathon training, I will move towards that line. Since finishing my marathon, I have gained back the five pounds. I am sure I will lose it again when I race my next marathon, but for now I am happy. Our body can fluctuate a bit throughout the year, and that is okay, as a runner, I cannot stay at my race weight all year round. It is unhealthy, but it will allow me to perform at my best for a set race. As I only race 1 marathon a year, I can get away with it. It is so important to learn your own body. Thanks for this important post!
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This is a great topic! For my wedding I was pretty lean, i’d say, but that was for me the leanest i’d want to be. To get leaner (which I didn’t want to) I would have to be very strict with my eating and I don’t think it’s a healthy place to go. Sometimes at the gym I do see girls that look lean and toned, and think that I want to look like that, but I try and remember that people’s genetics have a role in it too AND they could be not eating a lot or doing something that isn’t safe/healthy!
I have strong legs and a butt on me, for me to be tiny on my legs and butt would be fore me to be at an unhealthy weight, and I don’t want that. I’ve finally accepted my “build” and I’ve even started to like having a few extra pounds on me because it makes me a little curvier which with age, no longer scares me. It’s nice to get older and realize that taking care of your body is more than being skinny and eating non-fat foods 🙂
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Yes! I get into the comparison trap with my college body. I know that I will never be the same build I was back then (I hit, what I like to call, adult puberty when I hit 25 and gained 2 cup sizes in a year), but it’s hard sometimes to remind myself that. It’s really unhealthy because most people are unrealistic about it. It’s also not hard to fall into – with all of the before and after photos you see EVERYWHERE. 🙁
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Great post, friend!
I’m sure you know my story, but I’ve never in my life been even close to “too lean.” Being overweight pretty much my whole life, even at my smallest (which was thin- but not unhealthy thin) I still saw myself as the same fat girl. I think that with your clients who are trying to lose weight (or anyone for that matter) that DO have weight to lose, it’s hard to relate to exactly what they are feeling and the emotions that come along with losing weight. You can’t all of the sudden see yourself as thin- just because others do. I think that the fact that you re-assess (with measurements, etc.) your clients as they lose weight is SO important because it’s giving actual proof that they’ve gotten thinner.
I’m SO glad that you have such a healthy view of your own body- you’re a great role model!
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I love love love this post, it hits so close to home.
Late 2012 I managed to finally lose weight and achieve my ideal “leanness”. I was careful to ensure I was eating enough calories (well what sounded like enough) and stuck religiously to a weight lifting program (so I didn’t lose muscle mass).
Even though I was still in the healthy BMI range for my height and everyone though I looked great, I started experiencing problems. I was exhausted all the time trying to fit in exercise 5-6 days a week while working a 50 hour week (which involved interstate travel) and maintaining a social life. On top of that I started to develop hypoglycemic like symptoms which my doctor couldn’t explain. When I nearly fainted in a yoga class I knew that things had to change.
I started to eat a lot more and was a lot more relaxed with my excise regime. As soon as I started gaining weight, I began to feel much better. Over the year I put on 5kg and even though I only work out 3 or 4 times a week (okay maybe more 2-3 in the last month :P) and no longer worry about eating “clean” all the time, I believe I am much healthier for it. I do miss the way I looked but I have to remember that there is so much more to life than having a perfect body.
Wow I can relate to this so much. I may have been gasping as I read every paragraph, wondering how you could basically have written out my life here. I know I’m not where I’m meant to be for my body to be happy. But I’m on the right track – slowly but surely
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I love this post! I had an aha! moment not too long ago when it came to being lean and it was my TSN turning point.
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Good thoughts. I too went through a anorexic period in High School, and fortunately it did not do anything to my body like it probably should have, but I look at pictures of myself from that time, and I wonder how on earth i ever thought that I looked good. But we get so deceived with wanting to be more, and more, and more thin.
Thanks for putting this out there, and encouraging other gals who might be struggling with this kind of thing that being strong, and fit is beautiful.
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Thanks for sharing your story!! 🙂 While it is hard to resist comparison, I agree with you. The biggest thing I try to remember is how working out makes me FEEL! Gotta love those endorphins 🙂
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Thanks so much for writing this! So often we forget (or ignore) that my “too lean” and your “too lean” can be completely different … and that’s okay. Thanks for sharing your story.
Looking good Kevin your body is responding exrtlmeey well.When will we get to see how your legs are progressing ?I would be very interested to see how other pro’s bodies would look and their bodies would respond to training after a four year lay off.
I’m super late to the party, but thanks to our friend Heather, I was able to catch this post!!
Thank you so much for writing about this! I’m sure as a trainer you want to shake your head at times when girls want to get more lean…I mean I work at a gym cafe and this teeny tiny gal was talking to me about how she was “plateau-ing” and wanted to try this different protein powder. You don’t want to judge, but at the same time it’s natural to be taken aback when someone so fit STILL isnt’ satisfied with his/her body.
I’m also with you in needing to be around the 21/22% fat range. It’s good to find your body’s happy place and the number is different for everyone..and can even change as we get older!!
Thanks again for this post and I’m adding this to my weekly favorites! 🙂
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What an intriguing post. I found it through Heather’s blog, and I’m glad I did. I think being too lean is a real issue in our HLB community, which isn’t much talked about. Sure being overweight is unhealthy, but so is being underweight.
That being said, I don’t fall into the comparison trap simply because I’m older, therefore wiser (cough, cough, sarcasm, cough). Actually I’m content with my body and have learned to accept my trouble areas while embracing my strong points. I’m happy with how I look; I’m not too lean (I love cheese too much for that), nor am I overweight. In fact, my vitals (glucose, cholesterol, blood pressure, etc) are good, and those are the numbers that really matter.
Thanks for the post; I really enjoyed it.
Great post and I love your honesty. I have fallen into that trap before, trying to get leaner and more defined. I experimented with my diet, tried to go sugar free, junk free, carb free, or vegetarian. I didn’t stick to any of them and I realized it was because I honestly didn’t care and was already happy with what I had. It’s like you feel the pressure to do more and accepting oneself is a cop out. There are too many pictures telling us that anyway. Thanks again and I look forward to your other posts!
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I love this post so much. I’m in the same boat as you — ED 10+ years ago (just finally kicked the rest of it), and I know that I can’t get super lean unless I really restrict and work hard. What I’ve noticed is that the people who are really lean and ripped and work on being really lean and ripped (at least in my friend circle) have a healthy metabolism because they didn’t jack it up like us morons, and might be able to push their bodies to the extremes of leanness for short periods of time without the lasting effects that we have suffered. Those people are able to work hard and focus on nutrition, but not restrict calories and over-work themselves in the gym.
Thanks for writing this post. I saw Heather from Better with Veggie’s comparison post this week, and I do agree with her that comparison CAN be good, but I also think that there is a happy, healthy mentality that needs to come with comparison for it to be helpful and not harmful. For instance, a year ago when I was still in ED-land, I would look at somebody at their (unhealthiest) leanest, and say “why can’t I be that way? what can I change to look like that?” Now, I see that person and think they’re unhealthy. If I see somebody who is healthy and lean, I see them as inspiration, but I don’t obsess over it. I take in the image, and when I’m at the gym and want to quit, I can remember the person I saw and that part of me does want to look that way (or at least be strong enough that I can run again, and the visual helps), and I’ll complete whatever I came to do (unless I’m in pain of course).
To me, comparison is the difference between me finishing a race at my regular pace, or finishing a few minutes faster. I could just run how I always run, or I could try to catch the person in front of me. Comparison CAN be helpful if you know what YOUR best is, and where your limits are. I wouldn’t go chasing somebody who runs a 6-minute mile, but I might try to pass somebody running an 8-minute mile.
Hope that makes sense. I’m writing a response to Heather’s comparison post (and I’m glad I saw this post as well because I definitely see this side too).
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