The Lowdown on Skinny Fat
What is it?
Skinny fat is a term for those who are not necessarily overweight, but are also not trim. Usually this type of physique possesses high body fat - 24% to 38% - and low muscle tone, so although they look skinny, they may have cellulite, even in the early 20s (I had it!).
And so what if you wear a size 2 if you need Spanx to keep yourself from jiggling about?
How to Get Rid of It
If you're skinny fat, you'll need to address both fat loss and muscle gain: More cardio is not the answer here, since excess cardio, along with poor nutrition, will cause muscle loss and softness- not attractive!
Resistance training will create the muscle tone necessary to give you a healthy, sexy and toned shape. It's time to breakup with the elliptical, bike and treadmill for a while. I promise, you’ll be elated at the changes that will happen when you do!
Your resistance training program should involve weights heavy enough that you can only perform 8-10 repetitions with good form. Perform 3 sets of each movement with rests in between. As these weights become easier to move, you'll increase by 2.5 - 5lb over time.
Nutrition for the Skinny Fat
Nutrition is another key factor in overcoming skinny fat syndrome. In conjunction with resistance training, you need to consume enough calories to keep your muscle. It's almost impossible to get stronger when you're skinny fat and calorie deficient.
- Eat Protein at each meal: 3 large or 5 small meals per day. Protein revs up your metabolism,
keeping you full longer. Choose eggs, chicken, fish, protein shakes, nuts and some fruit.
- Beware of Beverages - No sodas of any kind, sweetened drinks or juice and no more
than 3 glasses of wine or alcohol per week with meals.
- No White Flour - Including gluten-free flour products. Eat these very sparingly as a treat.
- Avoid Processed Foods – No packaged foods, especially with ingredients including high
fructose corn syrup, artificial colors, preservatives or other chemicals.
- Get Your Sleep - Lack of adequate sleep alters your metabolism, increasing cravings for
carbs and sugar. Make sleep a priority.
- Track Your Progress - Take pictures from front, side and back every 2 weeks and keep a
workout and food log.
- Don't Measure Progress with a Scale - This is a huge mistake! Measure your progress
by how your clothes feel, with a tape measure and by your over all energy level.