How to Not Be Skinny Fat

Growing up I was always a pretty chubby kid even though I played sports. This was due to my poor eating habits especially when it came to having too many sugary drinks. When I reached high school, I decided one day that I was going to reduce and then eliminate soda completely. Eventually, I stopped drinking soda and lost a bunch of fat but there was just one problem, I was now ‘skinny fat’. What is skinny fat? The skinny fat look means that you are on the small or skinny side but have high levels of body fat. So in essence your arms and legs can be skinny but have belly fat covering your midsection. The question is how to not be skinny fat anymore?


The solution to the problem of being skinny fat is of course getting to the very cause of this look which is a lack of lean muscle mass. I first started lifting on a regular basis when I was 17 years old and as it turns out I can pack on the muscle mass quite easily which took care of the skinny problem but I still lack definition. For a lot of people the problem of being skinny fat never gets fully addressed. Their workouts consist of lots of cardio which is great for burning fat but too much coupled with poor nutrition can lead to a breakdown of muscle mass and a stagnant look where you’re stuck on being skinny fat. For other people they simply do not add muscle mass very easily at all or don’t ever exercise.

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Whether you are a man or a woman being skinny fat can be addressed by adding resistance training to your workouts. Being skinny fat can seem like a paradox in many ways should you bulk or cut first when you have plenty of fat to lose and muscle to gain. As always your diet should remain clean, getting enough lean protein to build muscle, plus good sources of carbohydrates and fats as well so that you can add muscle while keeping fat gain to a minimum. At first you are going to want to build muscle volume, gain strength, and then chisel away by losing the excess fat until you have a muscular and cut frame.


To achieve the right look you need the right program. Heck if you just want to get rid of belly fat then all you need to do is change your diet and increase your cardio. Then you’ll just be skinny without the fat and have a body similar to a marathon runner, which is fine if that is your goal. However, this site is dedicated to achieving an aesthetic look with ripped abs and solid muscle mass that is also functional. This look is that possessed by fitness models who are not overly bulky and guys like Brad Pitt in Fight Club (maybe too skinny for some). If you don’t have any idea how to design a program and get rid of the skinny fat physique I would recommend that you take a look at Rusty Moore’s Visual Impact program.

Visual Impact has a three phase plan to add muscle and cut fat to achieve an aesthetically pleasing “Hollywood look”. The total program is six months in length and can be adapted to your specific needs and it won’t take the full six months to see great results because the workouts are well thought out and easy enough for anyone to understand. It is also affordable at only $47 which is less than what many good personal trainers charge for a single session and it will save you a year or more of going to the weight room and trying to figure out what works for yourself like I did as a teenager. For you ladies there is: Visual Impact for Women


If you are skinny with a fat belly and don’t know what you need to do in order to stop being skinny fat, the answer is pretty straight forward. Resistance training paired with a clean diet and implementing cardio sessions to shed excess fat stores without losing too much muscle tissue. You don’t have to continue to be skinny fat, you just have to decide that you want to change and take the first step towards it.

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