Comments on: Tips to Fix "Skinny Fat" Syndrome

By: joo

joo — Sat, 03 Mar 2012 08:32:34 +0000

im only 21 an have never had an inshape body I look good in pants but not shorts I'm soft on my arm an legs mainly I'm tired I want to change an maake my 20ies amazing.

By: joo

joo — Sat, 03 Mar 2012 08:24:28 +0000

Hi I'm skinny fat an breastfeeding I'm losing weight like crazy all fati hope. I look like a stick. I weigh 120 5'7. My legs are all fat an going to be bones pretty soon please help idk what to do I've been sqauting but don't have much time going to the gym..

By: Eman

Eman — Mon, 13 Feb 2012 00:31:18 +0000

Dear Rusty,

I'm a 22 year old guy that is 5'8", weighs 170 lbs with 8% body fat. I feel like I'm really stuck in the skinny fat category and I'm trying to trim it down to 160 lbs (lose 10 lbs of fat) and 5 or 6% body fat. What do I exactly do? I read your Visual Impact e-book and I want to skip Phase 1, because I don't want to get any phase 1. Also in accordance with your post, I do think I spend too much time lifting at the gym and I'm getting bigger, but not ripped like I want. Suggestions, please? I would greatly appreciate it.

By: Grace

Grace — Mon, 16 Jan 2012 21:12:04 +0000

All this time I never knew there was a name for the problem I have…and now I know, 'skinny fat'! And from what I'm reading, it makes sense to target the muscles that have been 'dormant' for years! For too long I seem to be going nowhere.

So, for a basic 'skinny fat' workout, am I right in saying this consists of say 30 min resistance training, followed by 20 min H.I.I.T. cardio 3 to 4 times a week?

What about resistance cardio, is it crazy for example to do resistance cardio after weights? Or is resistance cardio even necessary at all with that programme? I'd appreciate any advice as I really would like to kick start this new routine

By: mary

mary — Thu, 08 Dec 2011 00:17:45 +0000

What if a person has lost around 60lbs by exercising and eating better,but has about 35lbs to go and they don't want to become skinny fat. What should they do. Me of course. I am starting to feel soft. I do a mixture of intense cardio including HIIT and shadow kicking boxing. I do weight training but am not for sure just how to do it the right way. I have worked hard to get the first 60lbs off, no pills, no fad diets, nor surgery; just eating better and working out. I want to feel a shapely body come through not a soft flabby one.

By: spiritlessons

spiritlessons — Mon, 28 Nov 2011 08:43:39 +0000

i have read about anorexics who were very petite but when they looked in the mirror they thought they were fat. i think i might understand why now!

Dear bsrat im saddened to hear of your loss. do not lose heart, your baby is being cared for in heaven with Jesus. if we follow our good Lord's example we can reunite with our loved ones in the next life and have everlasting joy!
take some time out to be with Jesus; just close your eyes & the Lord will wash you with His love. He will comfort you. He knows exactly how you are feeling.

may God bless your heart.

By: bsrat

bsrat — Wed, 26 Oct 2011 23:25:09 +0000

hi my name is bsrat and iam 20 years old i start to become fat after i have my first child and after that i become thinner but the prplome is my son was having heart and lang prplome and he is dead after 4 month and i become so sad so i start to eat to make my self happy but i hate my look and i realy want to chang i realy need to adves to loes my weight so can u help me

By: Tim

Tim — Sat, 02 Jul 2011 04:39:36 +0000

Hi, I'm an 18 yr old boy that weighed 210 lbs at age 15. Within a year and a half I dropped 70 lbs and picked up running. Now I'm about 155 lbs at 5'11" and am training for a marathon. I am definitely skinny fat. I look skinny but I hold a lot of excess fat on my stomach and lovehandles. I've tried everything I could find to help fix this, but nothing seems to work. I run 6 days a week for a total of about 45 miles per week. I also weight train about 2 times a week and do a spin class once a week. This article says to cut cardio but I really can't do this while training for a marathon. Do you have any suggestions of what to do to help?

By: Jay

Jay — Mon, 30 May 2011 02:29:57 +0000

Ok wait. There is way too many conflicting & confusing replies on here. Some say this and some say that!!

I'd rather have admin answer my question!!

I just want to get this straight, as I fall under this category, and have been at this stage for a couple of years now.

I'm about to start a 12 week transformation from skinny-fat to one or the other. As I want to bulk up first, I need to eat a diet consisting of 40% protein, 30% carbs and 30% good fast, right? And at the same time, lift heavy and confuse my muscles to make it grow?

After that, I want to spend 3 months losing fat and trying to get lean. So I need to change my diet to a lower carbohydrate intake and high protein diet? While at the same time, continuing to lift heavy and confuse my muscles?

By: orlando

orlando — Tue, 26 Apr 2011 17:04:40 +0000

there is no solution besides

1. getting lean first and then bulk or
2. gain muscle (you will gain fat because you already have a high bf) and the after months get lean
3. lift weights, eat at maintenance and expect after months a miracle

no such thing as cycling days, that wont do anything to change your skinny fat physique .. you will be spinning your wheels if you do that .. i have done and didnt see results

i was only when i started lifting heavy weight and eating less food, than my gut started to go away .. once you get lean then you can concentrate on eating more food to build muscle slowly hopefully with little to no fat

By: Leo

Leo — Sat, 26 Mar 2011 09:27:04 +0000

@orlando

are you sure about this?
I'm skinny fat and I'm afraid that with a slight caloric deficit I will become even skinnier and more emaciated.

I wonder if the solution might be cycling days or caloric deficit and days of caloric surplus.

By: Orlando

Orlando — Sun, 27 Feb 2011 17:26:02 +0000

The best way to fix the skinny fat look is

Slight caloric Deficit
Weight training
4 months of patience

This will make the skinny fat person to lose fat slowly which will also help them to maintain the little muscle mass they have especially if they do resistance training, yes you will look skinnier because you are losing fat all over, that doesn't mean you are losing muscle mass . Once you get down to 12%bf then and only then you can concentrate on gaining muscle mass.

By: keep fit

keep fit — Wed, 16 Feb 2011 16:38:34 +0000

One problem is that some people reach their target weight only to find that they are still flabby. The weight loss regime that they have been on has unknowingly robbed them of some of their muscle mass. Some good muscle toning routines are all they will need.

By: German

German — Tue, 15 Feb 2011 13:27:51 +0000

Great article, I'm exactly this type. I will now do eat-stop-eat and I'll update you Mr. Rusty Moore on my progress.

I've downloaded your Vacation-Body-Blueprint and I must say that I envy both your test subject there with amazingly low body fat levels.

Hope it works to me also, More power

By: Clarian

Clarian — Thu, 20 Jan 2011 16:43:23 +0000

I have never heard of skinny fat. But now I'm analyzing people like crazy! It's fascinating. As is that photo, by the way.

By: eric

eric — Sun, 02 Jan 2011 01:31:28 +0000

hello, I would like to know if i am a skinny fat person should try to gain weigh (bulking) then cutting? And while i am skinny fat can i do abs exercise?

By: orlando

orlando — Fri, 24 Dec 2010 02:00:29 +0000

your dancing friends probably were never skinny fat, maybe just skinny .. they probably do bodyweight exercise plus the dancing
Genetics also count like I said, they probably were never skinny fat just PURE ectomorphs .. pure ectomorphs are able to maintain muscle mass just by doing bodyweight exercises and even lose fat by doing that much cardio … the skinny fat person is different, the reason why he is skinny fat is because even though he has little muscle like the pure ectomorph, he has more fat cells around the abdomen and love handles and is a person who produces more cortisol, more stress and less testosterone than the pure ectomorph .. recovering from life itself is hard for them
thats why this article is correct .. a skinny fat person should only train 3 times a week to avoid overtraininig, a skinny fat person should train with big compound exercises such squat, a skinny fat should never do cardio and focus on diet for losing fat or gaining mass
The main reason why they are skinny fat is not because of lack of muscle or lack training or lack of a good diet, is mainly because they have many more fat cells around their midsections which makes them look fat even though they are very skinny
The problem is that fat cells can only be reduced in size but not in number, only way to get rid of fat cells permanently is to have liposuction on the problem area, fat cells will be gone forever and will never come back unless you go morbidly obese
Liposuction is the best way to get rid of the skinny fat look once and for all … even if you get lean like 10% fat you will still have same amount of fat cell and a little slip from your part will make you gain fat on those area very fast .. another is that is goign to be more difficult to gain muscle mass .. in order to gain muscle mass you have to eat more calories than maintenance and you will always gain some fat … even if you are at 10%, if you have lots of fat cells on your midsection, when you eat avober maintenance calories you will gain fat in those areas fast even if u are really carefull

By: wolverine

wolverine — Tue, 07 Sep 2010 18:17:16 +0000

you said it!!!! 5 hours a day!!! who has the time!!! except ofcourse if that is what you do for a living

By: Leilani

Leilani — Thu, 19 Aug 2010 11:27:25 +0000

How come dancers do 5 hours of cardio each day and they are in good shape (no fat) and are still strong. Does long cardio really not burn fat? Beacuse i enjoy it. I want strong lungs and heart, to start dance or cycling. I've only just started trying to get into shape. I want to be strong but as small as possibile, i like feeling light and fast. Does long cardio really make your muscles weaker? I don't see how it does looking at my dancer friends. Please explain. I'm so confused. Help!

By: David

David — Wed, 04 Aug 2010 21:58:38 +0000

I'm skinny fat. too. Been like this for a couple of years. Tried different things. Remain the same. Crossfit 2-3x a week. Just started lifting weights. Numerous people have told me to eat more. I am eating Paleo/PB with 1500 to 1800 cals. a day. 6' tall, 155 lbs. and in fifties.
Will lifting weights with ESE work?