Skinny Fat

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.

lol I've never read such a great description. You, sir, are a literary genius.

Common strategies for combating this ailment.

Increase protein intake - somewhere in the ball park of .75 grams to 1.5 grams per pound of desired lean body weight depending on how your body responds. Determining this takes time and monitoring.

Eat enough. No super mongo caloric deficits ( > net 500) here please. This is managed loss while retaining muscle, if not adding depending on your physiology and history.

Separate your cardio workouts to different days than your resistance training. If you go all out on one (as you should) you will have no energy for the other.

The previous point assumes your doing resistance training. This is how you develop a firm appearance and fill out the skin. Rule # 1 of resistance training; If the weight you are using could be confused for an accessory in the fitness clothing area, it isn't heavy enough. Major compound moves with significant weight should be the focus.

The tape measure is a better gauge of progress than the scale. Muscle recovery inherently retains water. Their will be days you actually gain weight, particularly with a change of regimen.

Finally patience and persistence are your two best tools. Stick to it.

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.

What kind of injury? I'm betting you can still lift, but not for certain body parts. PM me with your injury info and I'll put you together a program where you can get started safely.

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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

I have compressed vertebrae in my neck. My doc says no lifting, no sports, no work outs, no running, just walking. I'll dig up the lab report, it's around here somewhere.

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.

What kind of injury? I'm betting you can still lift, but not for certain body parts. PM me with your injury info and I'll put you together a program where you can get started safely.

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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

I have compressed vertebrae in my neck. My doc says no lifting, no sports, no work outs, no running, just walking. I'll dig up the lab report, it's around here somewhere.

Ask him about Pilates or Yoga. They both stretch the spine and will relieve some of the compression if done correctly. I've had arthritis in my spine from the base of my skull to the tip of my tailbone for years (13 years as a professional wrestler will do that to a person), and have herniated discs at T3 and T4. Through Pilates, Yoga, Massage, and Chiropractic care, I can squat 300 pounds with no problems. You can build back up to it but you have to work on keeping the spine elongated for the rest of your life. Also ask him if you can do seated arm work (biceps curls, triceps kickbacks, etc.) since those won't put a direct load on the spine. For legs, you may be able to do leg extensions and leg curls, but probably should stick to machines instead of doing the standard squats, lunges, deadlifts, etc. that will put compressive forces on the spine.

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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

bump

First time I went to a gym...I got a trainer to evaluate me. We talked about my food habits (at the time, horrible) and I never really exercised....

After we measured me, she looked right at me and said "You're skinny fat" I was thinking..."uhhhh, thank you?"

She explained to me how I needed to eat right and exercise more cause even though I was skinny, I probably had a lot going on in my body that was wrong. I had normal sugar levels and everything, but my RHR was too high.

I've managed now to track my cals, protein and all of that..and exercise ensuring that I'm fueling my body properly


I'd like to call myself skinny fit now

OP - just beware - this whole thing about lifting to get rid of "skinny fat" doesn't always help certain people. Some of us, when we lose weight, no matter how much we lift and add in cardio and proper diet, just don't build muscle. I'm not saying you shouldn't try - but don't have too many expectations going into it. Do it, rather, because it helps you to feel better emotionally and physically. Just don't expect a drastic change in your physique. Some people have abs and muscle tone regardless of what they do for diet and exercise. Then there are those of us who can work out every day and not look like we've ever been to a gym in our lives! The ability to have muscle tone is based much on genetics. The physical fitness industry is a business like all others - it markets itself with notions of grandeur. Physical trainers often make assessments and promises they just can't fulfill no matter how hard a person works on themselves.

If you are doing work in the gym, it will show.

you said in a previous post you were new to lifting. how long have you been lifting?