Finally learn how to fix your skinny fat body and become more confident with your physique and strength gains.
Welcome to a fitness journey unlike any other. If you’ve clicked on this link, chances are you’re battling a physique that might look decent clothed but doesn’t quite reflect your efforts when stripped down.
Today, we’re delving into the perplexing world of the ‘skinny fat’ condition—a term that sounds contradictory but describes a very real issue many face. Whether you’re in your 20s or your 50s, the struggle to balance muscle tone and body fat is a common challenge. But don’t worry, the solution is simpler than you might think, and it starts with understanding what ‘skinny fat’ really means.
The information you will see below was largely based on a video shared by Jeff Cavaliere on his channel Athlean-X. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
Understanding ‘Skinny Fat’
The term ‘skinny fat’ might be thrown around casually, but it characterises a specific body condition where an individual appears thin in clothes but actually has a higher body fat percentage with very little muscle mass. Common traits include more fat accumulation around the midsection, smaller arms, and a lack of overall muscle definition. The real trouble with skinny fat isn’t just aesthetic. It’s indicative of a body composition that could potentially lead to health issues if not addressed.
How to Fix Your Skinny Fat Body
Embarking on a transformation journey requires more than just temporary fixes—it demands a sustainable, well-rounded approach. The first crucial step to shedding the skinny fat look is building muscle mass. Muscle not only enhances your metabolism but also reshapes your entire physique, paving the way for a stronger, healthier body.
Step 1: Comprehensive Strength Training
Forget random workouts or inconsistent routines. The key lies in structured, total-body workouts that promote muscle growth and strength. Emphasizing heavy, compound exercises like squats, deadlifts, and bench presses ensures that you are maximally stimulating muscle growth. These exercises not only work multiple muscle groups at once but also allow for progressive overload, which is crucial for continuous improvement.
Related: How to Tell If You Are Training Hard Enough?
In fact, Jeff Cavaliere even exemplifies the 2 full body workouts you should be doing 3 times a week. So it would be, for example, workout 1 on Monday, workout 2 on Wednesday, workout 1 on Friday, then workout 2 on Monday, workout 1 on Wednesday, workout 2 on Friday and so on.
Workout 1:
- Barbell squats – 3 sets of 5 reps
- Barbell hip thrusts – 3-4 sets of 10-12 reps
- Barbell bench press – 3 sets of 5
- Weighted chin-ups – 3 sets of 6-10 to failure
- Dumbbell farmer’s carry – 3-4 sets of 50 steps with half of your bodyweight in each hand
- Cable/banded face pulls – 2 sets of 12 reps
Workout 2:
- Barbell deadlifts – 3 sets of 5
- Barbell squats or reverse barbell lunges – 3-4 sets of 10 reps
- Barbell overhead press – 3 sets of 5
- Barbell rows – 3-4 sets of 10-12 reps
- Dumbbell overhead farmer’s carry – 3-4 sets of 50 steps with quarter of your bodyweight in each hand
- Face pulls / hip banded ladder / pull aparts – 2 sets of 12 reps
When to Switch Exercises for Maximum Muscle Growth
Step 2: Strategic Nutrition and Protein Intake
Training hard must be complemented by eating right. High-protein diets are essential when trying to gain muscle while losing fat. Proteins are the building blocks of muscle and help you recover from workouts. Aim for 1 to 1.2 grams of protein per pound of body weight, and don’t shy away from carbs and fats—they provide the necessary energy to fuel your workouts.
Example Meal Plan
To make these steps actionable, here’s a simple yet effective meal plan designed to support muscle growth while managing body fat:
- Breakfast: Oatmeal with a scoop of whey protein, mixed nuts, and berries.
- Lunch: Grilled chicken breast, quinoa, and a large serving of mixed vegetables.
- Dinner: Salmon, sweet potato, and steamed broccoli.
Watch the video to fully understand Cavaliere’s mentality and how to fix your skinny fat body.
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