Skinny Fat

Lift weights, heavy ones

BUMP

Lift weights
Consume adequate protein (and fat)
Figure out the appropriate calorie range and eat there (some skinny fat people are better off eating in a small surplus, some will be best off eating in a deficit and this entirely depends on the individual's goals and current physique).

And re-evaluate as you progress.

I was skinny fat before I started (Sept 2010). For me the solution was to recomp for a few months, then alternate between cut and bulk cycles, all while lifting heavy and hitting my macros.

Skinny fat is where you are within or under the weight range for your height according to BMI but still have a high body fat percentage, so you are still at high risk for various diseases like cancer, heart disease, etc. In order to cut body fat and maintain lean mass, you have to do a combination of heavy weight training and cardiovascular exercise. I recommend doing a 5-10 minute warm up, then lifting, then doing cardio to get the most fat burning from your cardio. After cardio, cool down and stretch.

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16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist

What exactly is lifting heavy though? because i do moderate cardio for 20/40 minutes then lift for 30/60 minutes almost daily. I also make sure i get lots of protein! that's the first thing i look at on MFP. Yet, i see absolutely no difference. Also any suggestions for what type of lifting to do? I'm fairly new to lifting, so I'm not sure what is the most effective.

Heavy is relative based on your current strength level and your goals. If you want to add size to your current muscle (so you don't have the soft, skinny fat look), then go with a weight that is all you can do to complete a set of 8-10 reps with the last one being almost impossible. Then do 3-6 sets with a minute or so rest in between sets. If you want to build strength and some size but not near as much, go with even heavier weights so that you max out at 6 reps per set and give yourself 2-3 minutes rest between sets. Even if you are going for endurance, you can go "heavy" by going with a weight that will be difficult to move for the 15th rep. And definitely switch it up so that the weights are before your cardio so that you can lift heavier. If you lift after cardio, you will have already used some of your glycogen for the cardio. Weight training uses 80% glycogen/glucose for fuel, so if you go into it without a full tank, then your lifting will suffer and you won't be able to lift as much.

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16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist

what, pray tell, is skinny fat?

Generally speaking, someone who is skinny fat will look like a skinny person when fully clothed. When they take their clothes off, children run screaming, the plants wilt, dark clouds rapidly appear overhead, and whatever other punch line I can't think of.

Basically, slender arms/legs, very little muscle mass, gut.

THIS

I'm "skinny fat" right now too, so just bumping to read suggestions
All I can suggest is lifting as well, and a buttload of squats because although not much is going on at the moment in my upper body, by thighs and bum are seeing some muscular build!

I can't lift due to injury, so I guess I'm destined to be skinny fat. At least it's better than being fat fat.

Skinny Fat - (adj.) Description of a person who's weight falls into a healthy weight and/or BMI range for their height. At the same time they suffer from an unfavorable body composition that is consistent with a low lean mass to non-lean mass ratio, resulting in some one who is ostensibly healthy but soft and weak.

Any suggestions on how/what to do if you are limited to exercise at home? I have a treadmill for cardio, but my knowledge of weight lifting is very limited. I do have a set of dumbells that my husband left here.