How Skinny Fat People Can Get In Shape

You must have heard the term skinny fat before. Skinny fat people are chubby but at the same time they are not very big, and they possess some skinny characteristics. Skinny fat people are close to their target weight, but are soft all over. Honestly, fixing skinny fat syndrome is not very hard, but lots of people don't go after it the correct way.

Many People Remain Skinny Fat Even After Training For A Long Time

From my observation, a good number of the people in the gyms I have visited are skinny fat. A lot of people workout very hard yet don't display the level of muscle tone that they should.

Search through YouTube and you'll see many examples of this. There are tons of videos there of people working their butt off, but still don't possess impressive physiques.


Trying to Create a Calorie Deficit Through Exercise Is A Mistake To Fixing Skinny Fat

The biggest mistake I see people doing is trying to create a calorie deficit with exercise. If you want to lose body fat, you need to create a calorie deficit through your diet and burn additional calories with exercise.

Make sure your diet is in a calorie deficit even when taking away the calories burned with exercise. This is a very important rule for fat loss.

Eating Too Much and Then Trying To Make Up For It With Training Would Prevent Progress

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

I have no problem with doing some cardio after HIIT, but I like to limit this to just a few times per week. Increase in cortisol levels cause muscle to break down and increases body fat storage. If you see someone training like crazy but they don't look lean, this is probably the cause.

Back off on Too Much Exercise to Get Rid of Fat 

The first thing I would recommend for skinny fat people is 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 are 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 Keeping Your Diet In Order

Skinny fat people typically need to boost the intensity of their workouts, but keep it at a certain limit. The focus should be to avoid the release of cortisol while increasing the HGH through strategic exercise.

Everybody have a sweet spot of just the right amount of exercise that is different from person to person. The key is to find that sweet spot. Once you figure that out, you are just 2-3 months at max away from a complete transformation into better shape.

Note: I know it seems unusual that working out less frequently can actually result in a leaner body, but it is true.