How to Get Rid of Skinny Fat Fast- Best Simple Tips for guys, gals and ectomorphs

Do you really need a Skinny Fat Diet and Exercise plan? 

The vast majority of people today in North America are at least overweight. About two-thirds of all adults are heavier than they ought to be, and half of these people are technically overweight. Many of them dream about getting slimmer, while some of them envision a large physique that’s noted for muscles instead of fat. But some people actually look skinny, but their problem is compounded by the presence of too much body fat. These people need to know how to get rid of skinny fat fast.

What Does Skinny Fat Really Mean?

For the overweight, the skinny fat problem doesn’t seem like much of a problem at all. After all, you’re already skinny so you’re ahead of the bulky people who also have too much fat.

Still, it doesn’t look good and it doesn’t feel right. You’re not able to complain too much, since overweight folks think you’re better off. But a skinny frame with belly fat isn’t exactly high on the list of attractive features, and your lack of muscles makes you too weak. Some guys even get man boobs.

What Causes Your Skinny Fat Condition?

It’s possible that you’re skinny and fat because of some genetic tendency. Still, the truth is that it’s probably your fault. You may be guilty of at least one of these mistakes:

  • You’re not eating the right foods. You may not get enough protein, but you take in too much carb along with junk food. Add beer to the mix, and you can be skinny with a distended belly.
  • You may also not be eating enough calories. Your body then responds by storing fat for emergencies, and then burning off your muscles first when you go on a calorie-restrictive diet.
  • Many may also be guilty of doing too much cardio without proper weightlifting exercises. When you do lift weight, you also make the mistake of focusing on reps instead of heavier weights.

The good news is that while you can be responsible for your skinny fat conditions, you also have the innate ability to change that condition yourself. You don’t have to live with that kind of physique for the rest of your life, as long as you have the determination to make proper changes.

How Should You Change?

There are 2 basic ways to improve your frame if you’re skinny fat. Some experts think that you should concentrate on first gaining muscle before you need to focus on burning off your fat cell storage. Others believe that you can gain muscle and shed fat at the same time. Whatever method you choose, the 2 approaches do have something in common—you need to gain muscle as quickly as possible.

The key to your physical improvement lies in growing stronger, and that means developing bigger muscles. Having muscles gives you the strength you need to work out more fiercely so you can achieve your fitness goals later. Also, having bigger muscles speeds up your metabolism, and that’s just great when you want to shed fat.

If you’re not sure about which approach to use, you’re probably better off to go through the classic bulking and cutting phase. It’s a very common practice to get bigger first before you try to get rid of excess bulk that isn’t muscle.

Proper Nutrition

To begin your physical improvement, you will need to first take care of your diet. A low calorie diet simply won’t cut it, especially if you don’t have enough protein. You need the calories to provide you the fuel you will need for your workout, while the protein while be the raw material your muscles will use to rebuild to get bigger.

Remember that consuming too few calories won’t compel your body to burn off fat to compensate right away. Your body has already adapted to storing fat, and now it will simply burn off your muscles instead if you don’t take enough calories.

So what should your diet look like? Here are a few basic rules to incorporate:

  • Always eat breakfast. You get enough energy to start the day fresh, and you won’t be as hungry for the rest of the day. A strong and healthy breakfast consisting of omelets, cottage cheese, and perhaps a smoothie can set a proper healthy tone for your diet for the rest of the day.
  • Eat at set times. Some people eat traditional meals at breakfast, lunch, and dinner. Others prefer smaller portions during those meals and adding snacks in between as well. Just eat at the same times to train your body to become hungry at the proper time.
  • Don’t forget about your proper protein intake. You need about a gram of protein for every pound you weigh. It can be difficult if you insist on being a vegetarian, and even meat eaters can’t always get enough protein each day. So a protein supplement may be a very sensible idea.
  • Make sure you include fruits and veggies. They’re very healthy with lots of vitamins and minerals, and they don’t add too many calories either.
  • Carbs are crucial too. That’s especially true if you wish to gain weight, and they provide you the energy you need to be active.
  • Healthy fats are crucial as well. The unhealthy ones to avoid include margarine and trans fat. But you need saturated fats from read meat and whole eggs to maintain your testosterone, monounsaturated fats from mixed nuts and extra virgin olive oil for your heart, and polyunsaturated fats from mixed nuts and flax seeds for fat loss.
  • Hydration is also important, especially if you’re going to train. It helps with muscle recovery, and drinking your fill can keep you from becoming hungry too often.
  • Avoid too much unhealthy processed foods. Instead, try to maintain a diet of 90% whole foods that are as close as possible to their natural state. So whenever possible, go for fresh samples of meat, fish, veggies, and fruits.

Proper Weight Exercises

Now it’s time to focus on what you need to do in the gym in the next stage of your diet and exercise plan for skinny fat. You probably ought to forget about cardio for the moment. It’s not really necessary during your bulking phase, unless you’re consuming more than 5,000 calories a day on a regular basis.

So what should you do instead for your workout at home for skinny fat? Your best bet is to focus mostly on lifting heavy weights without worrying too much on doing too many reps. Barbells are the best tools to use, though many find dumbbells much more convenient for home use. Find a trainer to teach you the core weightlifting exercises, though you can always do your own online research through YouTube videos. You should learn to do the shoulder press, bench press, deadlift, and squat. Perhaps you can also add rows and chin-ups for variety.

Just remember to start small, and then gradually increase the weight so it’s a safe progression. Focus on getting your form right to prevent any injuries. Just raise and lower the barbell in a very controlled manner, with a 1-second pause at the top of your lift. Keep it to sets of 5 reps, and when it gets easy you need to think about increasing the weight instead of boosting the rep count.

Also keep your workouts to one main lift per session, with a chin-up or a row to keep your body in balance. Throw in some abs exercises and some leg work as well. If you feel you need to do cardio, avoid long-distance running or biking. Instead, go with short intense bursts of effort, such as sprinting to the top of a short hill and then walking back as a rest period.


Trying to change your skinny fat physique can require a lot of mental fortitude. That won’t always be easy, and it may be too difficult and stressful for some folks. It will help you if you can learn to deal with stress properly.

There are plenty of recommended ways to deal with stress the right way. The most basic tips include sleeping properly and resting during your weekends. Make sure you don’t spend too many hours of the day concentrating on work, and every year you need an extended vacation. A massage every now and then is a good idea too.

Final Words

Just because you’re not obese or even overweight doesn’t really mean you’re healthy and fir when you’re skinny fat. You’re not as strong as you ought to be, and your fat cell storage isn’t optimal for your health. You have to improve, and fortunately it’s not impossibly difficult to do so. Follow the tips we’ve mentioned here, and you’re well on your way.

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