Skinny fat: The term is an oxymoron. After all, how is it possible to be both skinny and fat?
Skinny fat describes a body that is lean to the point of lanky because there isn’t much lean muscle mass and yet, there is fatty tissue in all the wrong places.
While you might look good in small jeans, once the clothes come off, you can see there’s an issue. What’s more, if you visit your doctor, blood tests and body fat percentage tests reveal a different picture than what the size of your clothes are saying.
Skinny Fat: Fight it with Diet First
Skinny fat starts with your diet. Most people who fit the skinny fat description often aren’t eating much, and what they choose to eat consists of simple carbohydrates and unhealthy fats.
The first thing you should do is find out how many calories you should be eating each day. If you’re skinny fat, the number will be higher than you’re expecting. You can calculate your calories using an online calorie calculator.
Next, you need to meet that caloric number every day with a combination of lean proteins, complex carbohydrates, and healthy fats. Here are example meals:
- Breakfast: 2 eggs with ½ cup of egg whites, 1 piece of whole wheat toast, ½ of an avocado on the toast
- Lunch: 1 chicken breast, 1 cup of brown rice, 1 cup of mixed greens with 1 tablespoon of olive oil
- Dinner: 4 oz. of salmon, 1 cup of mixed greens
- Snack: Whey protein shake with chia seeds
If you have trouble reaching your caloric intake every day, consider using a grass-fed whey protein supplement. Do not use a weight gainer as this will exacerbate the skinny fat problem you have.
Don’t Forget to Exercise
In order to transform that skinny fat into lean muscle, you need to perform resistance training a few times per week. We recommend a full-body workout routine that you do three times per week to start. Add another day after a month or two of consistent workouts. Here’s a skinny fat workout you can use:
- Barbell Squats: 3 x 10 – 12
- Lat Pulldown: 3 x 8 – 12
- Lying Leg Curl Machine: 3 x 10 – 15
- Bench Press: 3 x 8 – 10
- Side to Side Cable Twist: 2 x 20
- Burpees: 2 x 5
Stay Active, Eat Healthy
Breaking the curse of skinny fat isn’t an overnight process. You have to be consistent with your efforts, especially when it comes to your diet. Trade in junk food for wholesome options, and be sure to stay active throughout the week. Don’t overdo it on the cardio as this could be contributing to the issue.
Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.