How To Fix The Skinny Fat Problem

How to Fix the Skinny Fat Problem

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There’s a serious problem in the world of dieting and fitness today – and it’s known as the “skinny fat” physique.

For those of you who haven’t heard of this term before, we’ll give you a closer insight soon, but for now let’s focus on the fact that you can follow every rule for dieting on the internet, work on your cardio for the rest of time, and even do every home workout fitness program with your online fitness coach that’s ever been made, and you can still end up skinny fat.

What is Skinny Fat?

The phrase “skinny fat” is complicated. It’s difficult to understand how someone can be both fat and skinny at the same time. The skinny aspect refers to being able to maintain low levels of lean muscle mass, while the fat is informed by having far too much body fat. When you combine these two problems, you get a “skinny fat” appearance.

One way to understand it is that the less muscle you have, the more likely you are to look skinny fat at low body fat percentages. If you want to get the right body – the body that you find yourself lusting after when you watch movies and read magazines, then you need to build muscle.

If you’re a woman, and you’re worried about working out and looking bulky – don’t be. It takes a lot more than some strength training to give you huge muscles, and many people have to go through years of dedicated training to achieve this kind of look. However, bulkiness can become an issue when fat levels are too high and you attempt to add muscle. An imbalance between fat and muscle is what causes the skinny fat appearance.

How People Become “Skinny Fat”

Although getting the body of your dreams isn’t simple, there is a simple way to make sure that you become skinny fat, and stay that way. This involves:

  • Restricting calories severely
  • Doing too much cardio
  • Not getting enough resistance training

Not being skinny fat means learning how to undo the damage that may have already been done, and preventing further problems. Guys tend to think that their entire focus should be on losing muscle, while girls want to focus on losing more fat – but the truth is that you need to do both!

You’ll need to figure out how to gain muscle and lose fat at the same time if you want to get great results – in a process that is known as body recomposition. So, how can you accomplish this?

1.     Lots of Compound Lifting

Although you’ll need to gain muscle and lose fat to get rid of your skinny fat past, you’ll need to remember that gaining muscle is the most important step. This solution is what will give you the body you’ve always wanted. Heavy compound weightlifting will help you to develop muscles quickly by targeting large groups of muscle at the same time.

Remember to focus on exercises like deadlifts, bench presses, squats, and military presses to make the most out of all your muscles.

2.     Limit Your Cardio

Too many people place too much focus on cardio. The best way to include cardio in your fitness regimen is to keep your total weekly amount as low as possible. The idea should be to do just enough that the fat keeps burning, without going any further.

Most experts believe that the best solution is to stick to no more than thirty minutes of cardio per session, and no more than one and a half to two and a half hours of cardio per week in total.

3.     Learn How to Diet

A bad diet is going to damage even the world’s best workout program. However, the good news is that a great diet isn’t as complicated as you might think. If your caloric intake has been low for a while, then the first step is simply bringing some speed back to your metabolism. If your calorie intake is in a normal range then you can simply start using a proper calorie deficit to lose fat.

Don’t be Skinny Fat

The truth is that there is no real reason to be skinny fat. The less muscle you have, the leaner you’re going to have to be if you want to make sure that you don’t look skinny fat. The simple fix for everyone who suffers from this body type currently is to gain more muscle, and lose more fat!

Marc Dressen
Personal Trainer London

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Photo by Marion Michele on Unsplash

Read this article in German: Wie man das Phänomen “Schlank und trotzdem fett” in den Griff bekommt