Tips to Fix “Skinny Fat” Syndrome

October 23, 2009

I’m sure you have all heard of the term skinny fat. This when someone is chubby but doesn’t take up much space.

A person who is close to their target weight, but is soft all over. To be honest, this is a super easy thing to fix, but a lot of people go about it the wrong way. Someone who is skinny fat is just 3 months away from transforming their body, they just need to attack this problem the right way.

skinny fat

[This isn’t an example of skinny fat people. I just wanted to include a Halloween themed picture, since this holiday is approaching for a lot of us. I think it looks psychotic when people wear animal heads without the rest of the costume.]

Still Skinny Fat Even After Training for Some Time?

I would say that a good portion of the people in the gyms I have belonged to are skinny fat. A lot of people train really hard and still don’t display the muscle tone that they should. All you have to do is head on over to Youtube to see examples of this.

There are thousands of videos of people sweating their butt off, but still not displaying impressive physiques.

Trying to Create a Calorie Deficit Through Exercise?

The biggest mistake I see is that people are trying to create a calorie deficit through exercise. If you want to lose body fat, you want to create a calorie deficit through diet and burn additional calories with exercise. Make sure you are in calorie deficit even when taking away the calories burned with exercise.

*If you take away any tip from this article, this would be the most important piece of advice*

Eating Too Much and Then Training to Make up For It?

Training hard to make up for a bad diet puts you at risk for increasing your cortisol levels. The typical mistake I see is the people hitting cardio for 60 minutes at a time 5-6 days a week.

I have no problem with some cardio after HIIT, but I like to limit this to just a few times per week. Cortisol breaks down muscle and increases fat storage. If you see someone training like a mad man (or mad woman) and isn’t lean…this is probably the reason why.

Back off on Exercise to Get Rid of Fat

The first thing I would recommend for a skinny fat person? I would tell them to reduce their calories and reduce their workouts. If they weren’t doing resistance training, then that would be mandatory as well.

In fact, if they were really lacking muscle tone I would have that person hit the weights hard under a calorie deficit with very little cardio. Maybe re-introduce cardio after 1-2 months.

Focus on Short Intense Workouts While Eating Well

Skinny fat people typically need to boost the intensity of their workouts, but not too often. The main thing is to avoid the release of cortisol while increasing the HGH through strategic exercise.

There is a “Sweet Spot” of just the right amount of exercise and it is different for everybody. The key is to find that sweet spot.

Once you figure that out, you are just 2-3 months max away from a complete transformation.


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{ 2 comments… read them below or add one }

skinny September 30, 2012 at 5:07 am

Very good information.
Cardio for 60 minutes at a time 5-6 days a week is too much

Lizzy November 26, 2012 at 10:51 am

Please, 2 be honest how do belly fat can be get rid for life

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