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How To Go From Skinny Fat To Lean And Muscular

Do you want to go from being skinny fat to lean and muscular? This post will help you make the changes to get a lean and muscular body.

I have to admit I have been skinny fat for a few years and I still am.

I am sure you will agree it’s probably the most messed up body to have when it comes to building a lean and muscular physique.

On the one hand, we don’t have sufficient muscle so we need to build more muscle. And on the other hand, we have additional body fat and need to lose the fat.

So it really becomes hard to focus on one thing: either to build muscle or to lose fat.

With the help of this post, I intend to start on my journey to change my body so that I can stop being skinny fat and get a lean and muscular body.

I hope this information will help all of you who are skinny fat as well.

What does it mean to be skinny fat

Skinny fat means that one is skinny and fat at the same time.

Now you may wonder how this is possible as it looks like a paradoxical situation.

Well, the skinny means that you have a low amount of lean muscle mass on your body. And the fat means you have a relatively high amount of body fat.

A combination of these two factors makes you skinny fat.

Now if you look at the picture above, both of them have similar body fat. But the difference is that the picture on the right has more lean muscle mass than the picture on the left.

This makes the picture on the left skinny fat while the picture on the right is lean and muscular.

So this means that if you have a low amount of lean muscle mass and a higher body fat percentage then you end up being skinny fat.

What are the reasons for being skinny fat

Below are the reasons that end up making one skinny fat:

Reducing your calories by a very large amount

Many so-called fitness experts and diet plans promote the theory that if you want to lose weight then reduce the calories that you eat by extreme amounts.

Such extreme calorie reduction will lead to muscle loss and a slowdown in your metabolism.

And this means you will need to reduce your calories even further and cause even more damage.

To achieve weight loss, a calorie deficit of around 20-25% is more than sufficient without risking muscle loss.

Doing lots and lots of cardio exercises

Contrary to popular belief, doing lots and lots of cardio is detrimental to your weight loss and muscle gain goals.

You should try to do as little cardio as possible for your goals so that you lower the risk of losing strength and muscle.

Cardio is beneficial to improve your endurance and assist in burning some additional calories.

But doing too much cardio will impact your strength training and recovery.

Having a session of 1-2 hours of high-intensity interval training per week should be more than sufficient.

Not doing any type of weight training

A lot of fitness trainers do not promote any type of strength training program. Even if they do it might be low-intensity.

That is a big mistake as it’s been shown that high-intensity strength training helps in burning more calories than what most people think.

In addition, intense strength training also creates the after-burn effect so that your body is burning calories for days after the workout session.

Also strength training is the most effective when it comes to preserving muscle when it comes to fat loss.

This is because when you are on a calorie deficit and trying to lose body fat, strength training signals your body to hold on to the required muscles and protects against muscle loss.

A good strength training program a few days a week is sufficient to get all the benefits.

How can we change from being skinny fat to muscular

The way to stop being skinny fat is to build more muscle and lose more fat.

Now the question is whether it is possible to do both at the same time?

The answer is yes. It is possible for a skinny fat person to build muscle and lose fat because most skinny fat people are beginners at lifting weights.

If one is advanced with more than a year of proper training with weights, then it is not possible but for a beginner who is going to start lifting weights, it is possible.

This is also known as body recomposition where one loses body fat and gains muscle so that the body weight almost remains the same.

Use heavy compound movements in your workouts to build muscle

The goal of gaining muscle is very crucial to move away from being skinny fat.

Muscle will give your body the definition that you want.

To build muscle naturally, the exercises that use heavy compound movements give the most bang for the buck instead of isolation exercises.

Also focus on low repetitions instead of high reps as that is the most optimal for muscle growth.

The best training program to do this would be one that focusses on compound movements such as squats, deadlifts, bench press, and overhead press.

The idea is to keep gaining strength and progressing with the weights as more strength means more muscle.

Check out how to use the 5×5 beginner workout program to build muscle.

Use cardio as a tool that helps lose fat

Cardio if used properly can be an effective tool that can help you lose fat.

However, you need to do only as much cardio as needed and not more.

This is because overdoing cardio will make you lose muscle and stall your progress.

A cardio session should not be longer than 20 to 30 minutes and not more than 1.5 t0 2.5 hours per week.

The best form of cardio that can help you lose fat is high-intensity interval training.

Check out how to lose weight fast using high-intensity interval training.

Use a good diet to go into a calorie deficit and lose fat

No matter how good your workout program is unless you are in a calorie deficit you will not lose fat.

This means that you need to burn more calories than what you consume.

It’s important that this calorie deficit is in a safe range of around 20-25% lesser calories than those required for maintenance of your weight.

If you restrict your calories too much then you will start losing muscle and soon your body will adapt to it and you will not longer lose fat.

So first find out the calories required for your maintenance level and then figure out a calorie deficit of around 20-25 % lesser calories.

Then start tracking the foods that you eat and make sure you are consuming calories in your calorie deficit range.

This will make your body lose fat.


So now you know what it means to be skinny fat, what are the reasons that cause you to be skinny fat, and how you can transform your body from skinny fat to lean and muscular.

To sum it up, you are skinny fat because you hold a lot of fat and little muscle. So the way to transform your body is to build more muscle and lose some fat.

This is a slow process and takes hard work but the concept is simple and once you achieve a good physique it will be with you throughout your life.

I am starting my journey to transform my body from skinny fat to muscular and I hope you can join me too.

Let me know if you have any questions by posting a comment below.

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