I'm "skinny fat" how can i gain muscle but lose fat?

You can absolutely gain muscle while losing fat.

The body is quite dynamic and can respond to the stimulus of exercise with muscle hypertrophy, even while total body weight and fat percentage decreases. It may just be more difficult to do so.

My advice is to eat at maintenance and recomp. Get 1 gram of protein per pound of lean body mass (if you don't know your LBM, get .8 grams per pound of weight), and .35 grams of fat per pound of body weight. Start a progressive loading strength training program. If you've got access to a gym (it sounds like you have) do a beginner routine like Stronglifts or Starting Strength.

Recomping means you're going to VERY SLOWLY build muscle while losing fat. I've done it for the past year. My weight is the same but I've dropped 2 pants sizes.

The other option is to bulk and cut (at your weight you shouldn't be cutting any more). But since it doesn't seem like you've got your training down yet, I'd spend 6 months or so learning to lift properly before bulking. It's not strictly necessary but I think it was helpful for me personally.

As a couple posts before, pilates is great for toning your abs…
I find that doing cardio (treadmill, etc) as well as crunches, ab workouts, etc, will definitely help losing fat in the stomach area.
Drink plenty of water… it flushes out all the bad stuff
Good luck!

No...go do some deadlifts and squats.

From somebody who runs and does Pilates, you are way more likely to see results with deadlifts and squats...and push-ups.

Hello!

I have since beginning of December last year when I started working out, reduced my weight by about 1.5 kg per week in average, while at the same time improved my strength (I keep very detailed records of my workouts) by about 4-6% in average per week.

That weight loss can only come from burning fat, while I build muscle, so you can definitely build muscle and burn fat at the same time!

I'm doing resistance training 3 times per week for about 2-2.5 hours per session, doing a full body workout with 14 exercises, 3-4 sets per exercise and between 12-20 reps per set. This is to build strength and endurance, and especially to burn as many calories as possible during workout. I also keep the intensity as high as I can within the rep range.

Only this week have I started supplementing with cardio in the form of brisk walking. I'm still too heavy to run without risk to my lower back.

In regards to diet, well, I stay completely away from carbonated drinks (including sports/energy drinks), drinking practically only water, the occasional fruit juice and a cup of coffee in the morning. I eat sensibly, focusing on getting enough protein, but not really counting calories much.

One mistake many people do is to drink sports/energy drink while (or shortly after) exercise. Unless you're an elite athlete this serves no purpose and will do more harm than good! You will in effect consume the same or more calories than you've just been working hard to lose. Just drink water!

Focusing on resistance training, with some supplemental cardio, avoiding sugars and getting enough protein is what works for me.

Annnnnnnnnnnnnd............ Nope.

Not looking to really criticize people's routines today, but man yours in really not good.

Again, nope.

Hello!

I have since beginning of December last year when I started working out, reduced my weight by about 1.5 kg per week in average, while at the same time improved my strength (I keep very detailed records of my workouts) by about 4-6% in average per week.

That weight loss can only come from burning fat, while I build muscle, so you can definitely build muscle and burn fat at the same time!

I'm doing resistance training 3 times per week for about 2-2.5 hours per session, doing a full body workout with 14 exercises, 3-4 sets per exercise and between 12-20 reps per set. This is to build strength and endurance, and especially to burn as many calories as possible during workout. I also keep the intensity as high as I can within the rep range.

Only this week have I started supplementing with cardio in the form of brisk walking. I'm still too heavy to run without risk to my lower back.

In regards to diet, well, I stay completely away from carbonated drinks (including sports/energy drinks), drinking practically only water, the occasional fruit juice and a cup of coffee in the morning. I eat sensibly, focusing on getting enough protein, but not really counting calories much.

One mistake many people do is to drink sports/energy drink while (or shortly after) exercise. Unless you're an elite athlete this serves no purpose and will do more harm than good! You will in effect consume the same or more calories than you've just been working hard to lose. Just drink water!

Focusing on resistance training, with some supplemental cardio, avoiding sugars and getting enough protein is what works for me.

Annnnnnnnnnnnnd............ Nope.

Not looking to really criticize people's routines today, but man yours in really not good.

Again, nope.

Would you mind elaborating on why it is so bad please? I'm always willing to learn more, as my training will definitely change over time as my ability and goals will change.

If my routine is so bad, why does it work so well for me? As far as I'm concerned, the results speak for themselves, or do you have another explanation?

How about coming up with some good suggestions as to what can be improved and the reasoning behind it? I'm all ears!

As far as I have read from various recent studies, there's a great deal of variation as to what kind of exercise people's bodies respond to. There's no one formula that works for everyone. So what is perfect for one person is of little or no use for someone else. I certainly applaud you for your progress that obviously works very well for you, but that only makes you an expert in you, not anyone else.

I have two main reasons why I keep detailed records. Firstly, to ensure that what I'm doing actually gets the results I want. Secondly, to assure myself that I am in fact progressing and then to use my willpower to get myself to the gym on the days I have zero motivation.

All the best!

I will end up repeating a few things said Galatea but first I will say, you ask why your method is working for you.  The reason is because as beginners no matter which type of training we go with if we are consistent and have a problem "diet" in place then we will see results.  Because we are doing something other than just going to work or school then going home to watch TV.

Since we know that rep ranges can vary and whatever we choose will yield results it's then about what is optimal.  Choosing the strength training we do should not be based on "is it a fat loss program?". That's not how it works.   Your dietary intake will dictate that.  There isn't conclusive supporting evidence to back up all the claims people make that high rep ranges 15, 20 + burns more fat than lower to moderate ranges 1-6, 6-12.  Unless you are training for endurance or a marathon then spending 2-2.5 hours lifting weights is just spending more time in the gym than is necessary.

We train to get stronger, have better developed muscles and have more efficient neuromuscular adaptation.  Compound lifts in using a heavier load in a lower rep range is a great, effective way to achieve all 3 simultaneously while at the same time reducing the amount of time we have to spend in the gym.

Lower weight, higher reps are good for slow twitch fiber recruitment and higher weight, low reps are good for fast twitch fiber recruitment which both serve their purpose. The big compounds such as bench, squats, deadlifts, OHP are great at the lower 1-6 range while a more moderate rep range of 6-12 is better suited for accessory muscle training. Venturing into the 15, 20+ rep range you're training for endurance and if that's not your goal then ask yourself, Am I training optimally?

Also, you don't need to train different because you are a man or a woman. A human is a human. Doing almost 40 sets in a workout is overkill. And unnecessary. And I will lastly say, yes there is one formula that works for everyone. We are not snowflakes.