Comments on: Tips to Fix "Skinny Fat" Syndrome

By: Josh

Josh — Tue, 16 Feb 2010 17:44:59 +0000

Good post but not completly accurate. What I mean is I guess i'm one of those skinny fat people. It seems like the rest of my body develops just fine but my ABS and chest get no where. I have been working out for over a year. Oatmeal and egg whites in the moring followed by fish oil, then chicken breast on a salad with no dressing, and then two chciken breats with veggies with more more veggies. Nuts and almonds for snacks. @ protein shacks a day, oh and i take fish oil 3 times daily. My diet is on point but I am starting to give up the dream of a 6 pack. Basically I found out that its more about genitics than anything. Some people are just born NOT to have a 6 pack but at least im healthy though right!?!?

By: Jackie

Jackie — Fri, 12 Feb 2010 03:26:07 +0000

Hi Rusty,

Great post! I'm 19 and have always been active and healthy. Most people call me "skinny" but my body isn't where I'd like it to be. I have fat on my arms and legs but I rarely gain any on my stomach. It's frustrating because I know I'm definitely not fat, but I don't feel proportionate. I know you can't spot reduce, so I was wondering if you have any tips or advice for me.

Thanks & love your blog,
Jackie

By: Casey

Casey — Wed, 06 Jan 2010 19:32:44 +0000

OK, I'm down to 175 now and I'm seeing muscles I didn't know I had….weird. I plan on stayin at this weight and doing more resistance now to get more defined along with HIIT 3-5 times/week. Sound good?

By: Casey

Casey — Fri, 18 Dec 2009 18:40:38 +0000

Your articles are the most helpful source of health I've ever read and I was an exercise science major in college. So I have always had problems with the "skinny fat" thing. 3 years ago in bball I broke my leg during my first college game at got my weight up to 250…. I am 6'5. I finally i started running long distance until I got my weight down to 195 where I plateau'd. I started reading about your HIIT strategy for burning fat and followed your instructions. I am at 185 within 2 weeks of starting your program. I feel like I have already hit my target weight, but I still am flabby. I don't eat 4 hours prior to workout, then do 10 minute warmup, then 25 minutes of HIIT (jump rope), then 25 minutes steady state on the elliptical. I do this 6 days a week and its way too easy to lose weight now. Should I keep losing weight through HIIT and diet to get toned (I eat 1500-2000/day)?
Thanks

By: Adam

Adam — Thu, 10 Dec 2009 10:04:36 +0000

Question, ive taken my specified food for the day and spaced it out so im eating 5-6 times a day, with a 3 hour wait before sleep. Is this at all benificial?

By: Angela

Angela — Thu, 26 Nov 2009 04:21:43 +0000

Interesting. I think I was skinny fat. Until I started doing turbulence training (thank you, by the way, for posting about it so I could learn it.) I used to do all steady state cardio.

I'm now working out with the 30-day shred. It's a lot like turbulence training – maybe easier – but I like it cuz it's a little girly and it's more like a girl workout class. What are your thoughts on the 30-day shred. I'd be interested in getting your opinion. Thanks, Angela

By: John

John — Wed, 25 Nov 2009 03:19:04 +0000

So is it okay to incorporate a weekly controlled cheat day? I'm just about 17, around 160, 5'11 and I work out with weights Mon,
Tues and Wed, as well as body weight training on Fri on average. I am planning on eating 1300 cal 6 days a week and then have 1 2500 cal cheat day every week. I don't do much cardio (its getting cold and i dont have access to machines) except for walking to and from school 5 days a week (30-50 min). Is this program okay or should I make any changes? I am looking to drop to 145 and get very lean (6pack) within about 2 months. I don't know for sure but I think my bf is 13-16% and I want to get down to 10% and lose the skinny fat look. Is the cheat day okay to help keep my metabolism high or would I lose fat faster without it?

By: John

John — Wed, 25 Nov 2009 01:42:51 +0000

So is it okay to incorporate a weekly controlled cheat day? I'm just about 17, around 160 pounds, 5'11 and I'm starting to work out with weights Mon, Tues and Wed, as well as body weight training on Fri on average. I am planning on eating 1300 cal 6 days a week and then have 1, 2500-3500 cal (depending on special occasions) cheat day every week. I don't do much cardio (its getting cold and i dont have acess to machines) except for walking to and from school 5 days a week (30-50 min). Is this program okay or should I make any changes? I am looking to drop to 145 and get very lean (6pack) within about 2 months and get rid of this skinny fat look. I don't really know my exact current bf but I think its between 13-16%, looking to get down to 10%.

By: georgina

georgina — Sat, 14 Nov 2009 18:57:53 +0000

hey rusty,
greetings from warm sunshine athens,greece. I started read u several months now,and i have to tell u,U really change my diet habits, thoughts and how should be an effective workout. I used to be skinny fat style,but with your advices – proper diet and workout 3 times/week- i change my body and everyone now admiral how my abs look !!!
Ok,I have a question:i have noticed that when i eat something with sugar e.x an icecream or a soufle chocolate,i am not gaining weigh as i am when i eat carbs e.x. bread,pasta.
Do u have an explanation for this weird situation;

many many kisses, i love your site rusty,and i hope to see u on summer in mykonos or santorini.

georgina

By: kiki

kiki — Fri, 06 Nov 2009 19:13:21 +0000

Scarlett,

you sound just like me, everyone thinks im slim and workout but, my clothes and my frame give that illusion. I go to the gym but I dont have routine and havent a clue where to start for my shape What exactly do you do?

As i'm petite and its genetic but need to tone up and lose that pot belly and chubby arms.

kiki

By: Tony

Tony — Thu, 05 Nov 2009 10:37:28 +0000

Hi Rusty,

I am new to this site and I could really use some advice. I just read your "vacation body" report and it sounds great. I realized though that I have some work to do before I can begin that process.

I have always been an athletic guy but after starting college I began to let myself go and now I am just a semester away from graduating and I really want to start making some changes in my life. I have always been called skinny and over these past few years my weight has only gone up a few pounds but I was lost muscle mass and gained fat.

I am 5'10 and currently weigh 155 to 160. My target weight is to be somewhere around 170 to 175. According to your "vacation body" report you should be around 10lbs heavier than your target weight so you can slim down and get that toned look.

So I could really use some guidance as to what exercise and diet routines I should use to get myself to that 180-185 goal. I am really serious about making some changes in my life. My lack of fitness has made noticeable changes in my personal life and in my health in general and I am ready to turn things around.

-Thanks for your time

By: Kristen

Kristen — Tue, 03 Nov 2009 15:05:39 +0000

Thanks Rusty for the response and advice! I'll keep it up with hopes for leaning out and here's to hoping that the lean will reach my arms!

I do have one followup question though: What do you mean by "the pump?" Does this also refer to the motions involved with pullups and pushups?

By: wolverine

wolverine — Sun, 01 Nov 2009 20:54:21 +0000

Rus im not sure if this has been addressed before, but im trying to determine which is better for weight loss. Bodyweight circuit of incline and normal push up, squats, v ups and burpes, for 3 to 4 rounds, at 70 rep each and doing interval sprints. I seem to feel a massive effect and sweat for about an hour after doing the bodyweight circuit, but find it hard to get the effect when i sprint. I can do 8 rounds of all out sprints for 30 secs, but come home feeling like i just went for a normal jog

By: Rez

Rez — Sun, 01 Nov 2009 03:30:12 +0000

I'm aware of Taubes research. He basically advocates more protein and fat over eating carbohydrates. Duh. If you are a 180 lb person, eating two Big Macs per day and nothing else will not make you gain weight. Big Macs aren't good for you, but they are not outrageously high in refined carbohydrates. I'm not advocating eating Big Macs daily, I'm only stating if you are well below your daily maintenance level, there's no way your body is going to add weight.

By: Katelyn

Katelyn — Fri, 30 Oct 2009 01:48:18 +0000

Rez, you need to read Good Calories Bad Calories. You are woefully mistaken.

By: Rez

Rez — Thu, 29 Oct 2009 19:16:35 +0000

I think I agree with the calories in/out idea. An average size guy can eat two Big Macs per day and not gain weight. He won't be very healthy long term, but that's only about 1200 calories or so. Everything I have ever read pins fat gain on excess calories, not what type of calories.

By: mindbodygoal

mindbodygoal — Thu, 29 Oct 2009 16:31:28 +0000

Great post Rusty and this was something I was writing about just the other day.

I would like to add that elevated cortisol levels can also be attributed to lifestyle, especially if stressed, always on the go, insufficient sleep, too much caffeine/stimulants and so forth.

Let's face it, in todays age of pressure and the need to perform, all of us could probably do with a little less stress in our lives.

Personally I find an approach that addresses the mind, nutrition and the body to be optimal when looking to keep cortisol to a minimum.

Nutritionally, cutting back on stimulants and supplementing with phosphatidylserine can be beneficial.

As you have mentioned Rusty, cutting back on steady state cardio and replacing with intervals is a great call.

One final think I suggest is simply making some time to be still, meditating if you like, closing the eyes and trying to let go of the days stresses and strains. Also treating yourself to things like a massage can play an important role too.

Be Well

By: randell traxler

randell traxler — Thu, 29 Oct 2009 01:51:36 +0000

i recently had a class given by an Army nutritionist. She said that as long as calories in matches calories out. I brought up that the body uses different things differently so that eating like that may not help ppl (soldiers) maintain a healthy weight or lose fat. I brought up the fact about eating starchy foods and insulin in the body and such. She asked for some proof so I emailing you because you cover it alot on your page and emailing several universities. I read a few studies somewhere, but cannot remember where. I would appreciate all the help.

By: Rahim

Rahim — Wed, 28 Oct 2009 20:56:38 +0000

I wouldn't say I'm a skinny fat guy, but I'd LOVE to have a little more muscle tone. I practice martial arts which invloves a lot of cardio but there are TONS of martial artists who look like bodybuilders. I guess I need to add some weight training which is something that I didn't really wanna do.

By: Scarlett

Scarlett — Wed, 28 Oct 2009 18:09:19 +0000

Great post! I was skinny fat my whole life! I can eat whatever I want and I don't gain weight. People swore with clothes on that I used to work out. But I knew when I looked in the mirror minus the clothes that I had a lot of fat on me for my petite size. I'm still thin since thats genetics but I'm toned now. What worked for me was changing my diet (very important), lifting weights (mostly free weights) and intervals: sprints or on exercise bike.