How To Workout For A Skinny-Fat Body?

Are you skinny fat?

Skinny fat: sounds like some fancy kind of latte, right?

If only!

Nope, ‘skinny fat’ is the not-socomplimentary term conjured up by personal trainers to describe someone who is slender but has almost zero muscle mass.

They might look great when dressed, appear in awesome shape, claim they can eat what they want and boast they’ve never had to set foot in a gym to maintain their slim silhouette, but hiding beneath those clothes is a soft, flabby body with little definition.

And in a world where fashion designers, models and magazines perpetuate the idea that fat is bad, muscley is masculine and slim is good, the skinny fat look is growing in popularity among fashion- and body-conscious men and women.

It is a pandemic for the upcoming busy professionals of today and only getting worse with time.

But, say health experts, it’s a body shape that should come with a serious well-being warning.

So How To Workout For A Skinny-Fat Body?

I have spoke about this body before in my 5 body types starting points here.

For this article I want to go a little more in depth with some of the health implications because this is a body type growing more and more popular with time.

As the office life increases and busy schedules make it hard to workout , a skinny-fat physique seems to be the new look.

First let’s talk about whats wrong with this body type and the health implications it has on individuals suffering from it.

It’s what’s inside that counts.

Just because you are skinny on the outside, doesn’t mean you are not fat on the inside.

Many slim men and women might not feel the need to exercise regularly and eat healthily, but they’re putting their bodies at serious risk of life-threatening illnesses as they get older, even if they are not visibly overweight.

Cream cakes and other high-fat goodies might never seem to show up on a skinny fat
Man or woman’s hips or arms, but you can be sure they’ll be storing them internally in the form of highly toxic visceral fat which wraps itself around the body’s major organs, putting them at risk of Type 2 diabetes and cardiac problems, such as heart attacks.

And without regular exercise to keep this fat in check and give the heart a cardiovascular workout, the problems are likely to be compounded.

A Skinny Fat body Is A Body Shape That Should Come With Warning

Body Shape Is All About Balance

Skinny fat men and women who steer clear of the gym and avoid weight training for fear of ‘bulking up’ are also mistakenly adding to their future health and ageing woes.

For good health and fitness, and a lean body, you need a balanced ratio of body fat to muscle mass.

Good muscle tone also helps support your skin and keep you looking pert to avoid that saggy, baggy look as you get older.

Slim men and women who don’t exercise might think they look great at the moment, but you can only cheat looking good and being healthy for so long.

How to workout for a Skinny-Fat Body?

It’s never too late to pull yourself out of the skinny fat trap.

While some men and women avoid the gym and eat what they want, others end up eating unhealthy and shunning exercise because their hectic lifestyles seemingly don’t allow the time

But with a bit of planning and effort, you can get back in good health pretty quickly.

Let’s talk about the steps to ridding yourself from Skinny-fat

Now, if you don’t know where to start to finally “crack the code”, get lean, and live a healthy lifestyle… here’s where you can start.

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1.) Shred excess body-fat


  • Excess body-fat is estrogenic. for men It increases the female hormone Estrogen and thereby reduces your free testosterone levels (testosterone is the main
    muscle building hormone in the body).
  • Excess body-fat makes your nutrient partitioning poor. This means that
    your body isn’t optimised for utilising food for muscle gains.
  • Excess body-fat makes it hard to see your hard earned muscle gains.
  • Excess body-fat has a negative psychological impact on you. It’s not fun
    to wake up and see love handles and man boobs in the mirror. We want to
    shred it once and for all.

The way we shred the excess body-fat is by being in a slight caloric deficit that enables you to lose 1-2 pounds per week on average (keep in mind that fat loss is non-linear so you might have weeks where you barely lose fat, while you have weeks where you lose 2 pounds).

This caloric deficit is mostly created through diet rather than training.

The reasoning for this is that it’s much easier to cut out a snickers bar from your food intake and thereby save hundreds of calories, compared to running for 30 minutes which achieves about the same thing.

This does not mean you have to be eating six small meals a day.

When are schedules are all over the place, we rarely have time to be thinking about food six times a day.

Most those foods would be boring and unsustainable for a long term plan anyways.

Instead utilize this simple Muscle building and fat burning diet strategy here.

This strategy reduces your meals to just 2-3 times a day , explained using intermittent fasting here.

This is a great meal strategy for busy professionals while still being able to reach your physique goals.

So… How long time does it take to shred the fat?

For most skinny-fat guys, it takes about 3-6 months.

Here are the 2 most important factors that affect the time-frame given that you follow my program to the letter:

1. Age.
2. Starting body-fat percentage (you can cut about 3 percent body-fat per month and we want to achieve around 12% body-fat, so a skinny-fat guy
who is 24% body-fat will have to spend 4 months on fat loss).

Basically the closer you are to being a teenager and the less body-fat you carry, the faster your fat loss will be.

What if you’re really skinny but just super soft?

Losing more weight at this point would be some what depressing.

For this situation it is best to eat at maintenance calories on your workout out days.

On your off days continue back to the calorie deficit.

For Example if a guy is 150lb that is super skinny but soft see picture.

Training days maintenance calories 2,250 3 times a week .

Off days Calorie deficit 1,687 calories

This is going to work your super skinny soft body into a re-composition phase .

In other words you’re going to be shedding the fat you have while developing lean muscle mass at the same time.

2) Master Basic Compound Exercises

When you’re skinny fat you need to workout in a strategic way to change your body.

Instead of putting all your focus on machine and isolation work, you need to be working your whole body with key lifts.

These KEY LIFTS are going to be compound Exercises( A exercise that works multiple muscle groups at one time)

This is what’s going to break down your body the fast in the shortest amount of time.

You must break down your body in order to rebuild its new form from skinny fat to lean and muscular.

Think building a solid foundation rather than just losing weight.

You do not want to be on a program loaded with cardio or high reps full of super sets

Remember you’re going to be in a calorie deficit, so energy levels will be slightly down.

The perfect program is going to be centered around compound lifts with a low to moderate volume.

This is going to build your strength along with creating muscle density for a hard toned fit look.

Lifting with this style is going to reserve your energy while getting the most out of your workouts.

The diet and workout will be primed for one another perfectly.

This workout routine has you lifting 3x per week on non consecutive days alternating between the two muscle density workouts below.

Example: Monday – Workout A, Wednesday – Workout B, Friday – Workout A, Monday – Workout B, etc.

Workout A – Upper Body

  • Bench Press – 5 sets of 5 reps
  • Weighted Chins – 5 sets of 5 reps
  • Standing Shoulder Press – 3 sets of 8 reps
  • Barbell Row – 3 sets of 8 reps
  • Incline Chest Press – 3 sets of 10 reps

Workout B – Lower Body

  • Front Squats – 5 sets of 5 reps
  • Conventional Deadlift – 3 sets of 6 reps
  • Leg Curls – 3 sets of 8 reps
  • Seated Calf Raises – 4 sets of 12 reps

Workout notes

Stick to the Same Movements For At-least 4-6 Weeks Before Changing

You want to focus on getting stronger, in order to do that you need time to track your lifts.

Rotate these 8 top building compound lifts.

Track Your Workouts

When you hit the required reps for all sets, increase the weight with 5lbs (2.5kg) on all sets the following workout. This will probably cause you to lose 1 or 2 reps in the last 2 sets. That’s normal and the goal for the following workout is to add back the reps in those last sets so you can increase the weight again. This is called progressive overload.


When you’re skinny fat the last thing you need to be doing is long continues cardio sessions. This form of training is not going to break down your body and rebuild it from the ground up. Instead it is going to just cause more weight loss with a weaker soft finished look. Not to mention while in a calorie deficit, large amounts of cardio will lead to stress and hunger. Instead focus on 45 min walk 2-3 times a week or a form of HIIT cardio. Boxing or Kickboxing are great cardio alternatives as well. Honestly no cardio is needed at all as long as your diet is dialed in for fat loss and you’re tracking your workout week to week for strength gains. If you do insist on cardio , think short burst not long and steady.

The Goal is to build up to a solid foundation , The Rigid Core is what I have named it.

Think Ryan reynolds body tranfomation from Amityville Horror or Scarlet Johansson body transfromation for Avengers: Endgame

From this point you can enter a lean bulk , transitioning into a calorie surplus.

You will be primed for muscle gain and calories will be partitioned to your muscles rather than fat cell storage.

Want A Complete Workout Program Designed For a Skinny-Fat Body?

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