How to fix the skinny fat body type
“Skinny fat” refers to individuals who may appear slim but have a higher body fat percentage, especially around the belly area, despite not being overweight. This body type often results from a combination of low muscle mass and moderate to high body fat. Skinny fat individuals might look like they have a small frame but still lack muscle definition, which is often attributed to poor diet, lack of strength training, and insufficient overall physical activity.
Why Skinny Fat Happens
1. Poor Diet Choices: Diets high in processed foods, sugar, and unhealthy fats can cause fat accumulation without providing the necessary nutrients for muscle development.
2. Lack of Strength Training: Without lifting weights or resistance training, muscles remain underdeveloped while body fat stays stagnant or increases, leading to a “skinny” appearance without muscle tone.
3. Excessive Cardio: Focusing on excessive cardio without strength training can lead to muscle loss, further compounding the skinny fat problem.
4. Inadequate Recovery: Not prioritizing sleep and recovery hinders muscle growth and fat loss.
To transform from skinny fat to lean and toned, the goal should be to build muscle while burning fat.
Here’s the approach:
1. Strength Training Focus: Lift weights 3-4 times per week to build muscle. Building muscle increases your metabolism, which helps burn fat, including belly fat.
2. Caloric Deficit with High Protein: Create a slight caloric deficit (about 200-500 calories below maintenance) while prioritizing high protein intake (around 1.0-1.2 grams of protein per pound of body weight) to support muscle growth.
3. Incorporate Cardio Wisely: Perform moderate cardio 2-3 times a week for about 15-30 minutes. You don’t have to overdo it. You can either choose to do longer sessions of low to moderate intensity walks or shorter sessions of high intensity jogs or runs. I prefer the former as it places less strain on joints and encourages longevity.
4. Rest and Recovery: Get adequate sleep (7-9 hours) and rest between workouts to allow muscles to recover and grow.
At the end of the day consistency is key so make sure to apply these tips over the longer term to see notable results.
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