Skinny Fat Fix | A Simple 3-Step Approach
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If you feel like you carry too much body fat but at the same time still look skinny, you probably have heard about the term “skinny fat" before. The term skinny fat refers to a physique that doesn’t look overweight, but lacks muscle mass and has fat stored in the wrong places. In this video, I will give you a simple 3-step skinny fat solution that you can put into practice.
Looking skinny fat happens when you have a lack of muscular development and have a body fat percentage that’s higher than desired. Having too much fat and not enough muscle is generally caused by a combination of eating too many calories and not lifting weight consistently.
Another possibility is that in a fat loss phase someone is dieting down too quickly or with the wrong approach. For example, we know that severe calorie restriction with a low protein intake results in muscle loss. Considering you almost always leave some fat stored around stubborn areas like your hips and lower belly, losing muscle while losing fat can leave you looking skinny fat.
To get rid of the skinny fat look, you essentially need to gain a considerable amount of muscle and decrease your body fat percentage. My simple 3-step skinny-fat fix comes down to doing the following 3 things:
Eat at a moderate calorie deficit + emphasize protein
Prioritize lifting weights over doing cardio
Track your progress & embrace the long-term process
Oftentimes people ask whether they should bulk or cut when skinny fat. In most cases, I suggest you cut down first. This is because you can still gain some muscle while in a fat loss phase. But if you're bulking, it's not possible to decrease your body fat percentage. So the most efficient way to get rid of the skinny fat look, is by aiming for body recomposition.
In the video, I expand further upon the desired skinny fat nutrition and skinny fat training approaches. The importance of tracking progress is also emphasized.
Throughout the video I reference several studies:
Low-Protein Diets & Muscle Loss:
https://www.ncbi.nlm.nih.gov/pubmed/1...
Cardio Not Effective For Muscle Preserv.:
https://www.ncbi.nlm.nih.gov/pubmed/9...
Lose Fat & Build Muscle Simultaneously:
https://www.ncbi.nlm.nih.gov/pubmed/1...
http://care.diabetesjournals.org/cont...
Moderate Calorie Deficit & Muscle Growth:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Protein Requirements Review:
https://www.ncbi.nlm.nih.gov/pmc/arti...
Cardio Interferes With Muscle Growth:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/7...
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My complete eBook on training & nutrition for muscle growth:
https://www.iwannaburnfat.com/art-sci...
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Music by Ryan Little - Think About You - https://thmatc.co/?l=9E7F175B
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