Maybe that describes you.
You have skinny arms, skinny legs, hardly any stones. . . and a belly. It may not be a big belly, but it’s a soft, doughy hit.
You look kind of thin, but also fat.
You are skinny fat.
What is Skinny Fat?
Skinny obese guys have a normal body mass index (BMI).
But, as has often been observed, BMI does not tell the whole story.
BMI does not distinguish between muscle mass and body fat. So if a man has low muscle mass combined with average to slightly above average amounts of fat, his BMI will be reported as normal. Skinny fat guys walk around thinking they are healthy. However, as we will see in a moment, a skinny fat person can have all the typical health problems of the obese.
The underlying issue with skinny fat dudes is that they don’t have significant muscle mass AND they have average amounts of fat (which, in men, is mostly concentrated around the waist).
The biggest problem with being skinny is fat
The biggest problem with being skinny fat is that it can fool you into thinking you’re perfectly healthy when you really aren’t.
A skinny fat person has a low muscle to fat ratio, and muscle helps your metabolic health by doing things like removing glucose from the blood.
So if you’re thin, fat, you may not look fat, but you probably have the same health problems that an obese person would, such as type 2 diabetes, high blood pressure, and high cholesterol. This is why obesity researchers often call lean fat “normal weight obesity.” a skinny fat person has a normal weight and BMI, but when you look at other obesity markers like insulin and blood pressure, they are essentially obese.
What can make lean fat even more of a health risk is that the fat a lean fat guy accumulates is often visceral fat. Visceral fat is a fat that is found deep in the body and mainly develops around our internal organs such as the liver, colon and pancreas. Visceral fat produces and releases proteins that cause inflammation in your body and constrict blood vessels, contributing to diseases like diabetes and heart disease. So visceral fat is no bueno.
So your health is the biggest problem with being skinny fat. But it’s not just a great look.
You have chicken legs and skinny arms with a belly to boot. When you wear a t-shirt, your arms don’t fill the sleeves, but you also have a pooch showing in your middle.
Not inspiring thumos.
How to stop being skinny fat
When most men try to stop being skinny fat, they first try not to be fat. They will cut calories and do lots and lots of cardio.
But that will just make you weak.
Remember, lean fat is caused by a lack of muscle mass combined with average to slightly above average body fat.
Instead of focusing on being less fat, focus on being less lean by increasing your muscle mass.
How do you increase your muscle mass? Two ways: 1) strength training and 2) nutrition.
Strength training
If you want to stop being skinny fat, you need to exercise strength consistently for months.
Barbell compound lifts like the squat, bench press, shoulder press, and deadlift will give you the most strength and muscle gains possible.
If barbell training isn’t your thing, you have other options. Bodyweight exercises, dumbbell routines and resistance bands all provide muscle toning benefits.
Strength training works, but you have to do it consistently over a long period of time. Don’t expect to see a drastic reduction in your lean fat in just a few weeks of strength training. Expect it to take a few months. It seems like a lot of guys trying not to be skinny fat stop training after just a few weeks. Do not do that! He continued. Be consistent and the results will come.
As you increase your muscle mass through strength training, you will create a virtuous cycle that will allow you to increase your muscle mass while simultaneously reducing body fat. As you build muscle through strength training, you’ll burn more calories even when you’re resting because muscle is more metabolically active than fat.
For cardio, include some HIIT training once or twice a week. Walk as much as you want. Walking is great cardio and great for recovery from strength training. To further boost your walking calorie burn, wear a heavy backpack or carry small dumbbells, Heavy Hands style.
Nutrition
Nutrition plays an important role in body reconstruction.
When you first start your quest to eliminate body fat, keep it simple because the simpler you keep your diet, the more likely you are to stick to your diet plan.
Aim to get at least one gram of protein per pound of body weight. Your body will need this protein to help build muscle mass.
Beyond measuring protein, aim to eat a well-balanced diet with lots of fruit and vegetables and carbohydrates like oatmeal. Get some good fats which can be found in things like olive oil and avocados.
Avoid sugary drinks and refined carbohydrates like donuts and cookies.
You should not feel hungry during the day and you should not feel full.
If you’re looking for more advanced or specific ways to approach nutrition, check out our article on how to track your macros and lose weight.
After several weeks or a few months of consistent strength training and good nutrition, you’ll start to notice more muscle and less belly. Instead of being skinny fat, you’ll look and feel more like a solid, all-around healthy dude.
