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How to Build a Workout/Diet? Skinny Fat Body

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Skinny Fat Body: Diet , Building a Workout and lifestyle.

Having a skinny fat body is probably the worst thing for an individuals confidence.

As a Skinny fat person we feel not only weak but small, soft and FRAGILE!

A skinny fat body is what most young professionals and kids have today.

For kids the days of playing out side with the neighbors for a street hockey game or running through the woods, are like a faded foggy dream.

We have entered the dreaded ipad era and many parents are to blame!

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Yes I know as parents we do get busy and being able to just hand off a device we know will lock our kids in the zone for hrs can be helpful.

Though at what cost of our children’s help is this worth.

A sedentary lifestyle spent on something like an ipad will ultimately leads to a skinny fat body.

On the other hand young adult professionals in today’s society flourish, With the latest technology , allowing many to work comfortably from home or In a nice office.

unfortunately much like our children this form of a overall sedentary lifestyle is a recipe for the skinny fat body!

In this article I want to show you how you can build a workout and health regimen , specifically for a skinny fat body.

I wrote a popular article on how to workout for a skinny fat body here, but I want to cover the overall health routine that needs to take place in order to destroy your skinny fat body.

But what gives , I mean skinny fat is still technically skinny right ? So why care so much?

Skinny fat bodies are a walking heart attack

Having a skinny fat body is a tricky mind game for sure.

On one side of the fence being skinny fat doesn’t seem to bad. For example you still look alright in clothing and your size is not overpowering by any means. So we tell our serfs , “I’m not really Fat, Im just soft”

We’re only lying to our-self’s and in denial , the reality is we’re truly fat.

The worst part is , all the fat on a skinny fat body is all centered around the main organs! Our heats, lungs , liver , kidneys and stomach!

This is called visceral fat and it’s way more deadly than having fat evenly distributed throughout the body.

Our vital organs are what keep us ticking and when we put unnecessary stress on them , we have organ failure.

Check out my article here, I discuss in detail the deadly problems with visceral fat.

So what changes in our life’s do we need to  make to destroy a skinny fat body?

For starters it does not involve daily gym routines, loaded down with cardio and super restricting diets.

Designing a workout/health Regimen for a Skinny fat body type

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Step 1 Skinny fat body Nutrition

Here is the thing about nutrition that know dietitian or health guru wants to tell you.

The honest truth about diet for a healthy lifestyle is one you can stick to year after year while still reaching your health goals.

There is no magic diet or one that is particularly better than the others.

Do I have my preferences and one I advice to use ? Of course I do , I think most do.

Mine is a whole food balanced diet with no food restrictions. I am naturally not hungry in the mornings so I skip breakfast . Here you can see a simplified outline of my personal diet routine.

So weather keto is your thing , vegetarian or 0 carbs all together , it doesn’t matter.

SO what does matter about nutrition?

  1. centered around whole food consumption
  2. dont eat too much of anything (energy in vs energy out is what matters with any diet)
  3. enjoy your diet

If you can find a diet that allows you do manage all three of these things enjoyably with long term sustainability ,then your diet works for you!

This means you’re going to have a to try some different diets to see which one works for you.

The KEY FACTOR for skinny fat body nutrition

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A overall consistent calorie deficit needs to take place in order to burn up the fat around your belly , this is the main take away.

There are a couple of ways you can do this and both work , it really comes down to personal preference.

Skinny Fat calorie deficit option 1

Option one will be what is called body re-composition diet. This is a great tool for skinny fat body types because getting too skinny is always a major concern when it comes to dieting down for us skinny fat body types.

With a skinny fat body we carry all our weight around our mid section and are left with skinny arms and legs .

Think of a egg walking on toothpicks for example , not the most flattering body at your summer poolside get away.

So we know we need to be in a calorie deficit to loose weight but unfortunately a calorie deficit can not be targeted to just the belly. This means your arms and legs are going to get even more skinny while dieting down.

How do we help avoid this from happening ?

So what is a re comp diet protocol and why is it a good choice for a skinny fat body type?

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You can see my detailed ariticle here on a diet re comp protocol.

We will be alternateing between lines 1 & 2 from he picture.  This is going be a good option if getting too skinny is a concern of yours.

Highlights for re comp diet protocol

  • Find your maintenance calories
  • Eat in a calorie deficit on non training days
  • Eat at maintenance on off days (non-training days)

This  is  where  you  will  eat  at  a  calorie  surplus  on  training  days   to  encourage  muscle  growth  and  a  calorie  deficit  on  rest  days   to  encourage  fat  loss.

At  the  end  of  the  week  you  will  have  eaten  very  close  to   maintenance  but  it  is  likely  you  will  have  improved  your  body   composition  (more  muscle  and  less  fat).

• Rest  Days  (4x  per  week)  -­300  calories  under  maintenance

• Lifting  Days  (3x  per  week)  +400  calories  over   maintenance

Weekly  Calorie  Surplus  =  0

It’s  best  to  use  a  modest  calorie  surplus/deficit  on  lifting/rest   days.

Having  to  go  too  low  in  calories  on  rest  days  and  muscle   recovery  and  growth  will  be  compromised.

As  well  going  too   high  in  calories  on  training  days  will  inevitably  lead  to  fat  spill   over.

Option one is going to be a much slower rate of fat loss but you will avoid getting that too skinny looks.

For my detailed article on a very simple muscle building diet click here.

But what if you want the fastest way and getting a little too skinny isn’t that big of a deal for you ? Listen you’re only going to be skinny for a small portion of your life because the next face you will be going into a lean bulk.

Skinny Fat Option 2 calorie deficit

For skinny fat option 2 you will be eating in a calorie deficit consistently during the course of your fat loss transformation.

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Refeeds will need to be incorpataed every so often during this calorie deficit as well. (never abuse these )

My article on refeeds can be found here.

A re feed is basically what is sounds like , a day to re feed , in other words up you calorie intake from the consistent calorie deficit.

Having a re feed day is going to allow the bodies hormones to re set and give yourself a mental break from the diet. This helps to keep the calorie deficit going and for you to stay motivated and not fall off track.

Following this option will be the fastest but you will get skinny for a short time period in your life.

The great thing is , you do not have to get too skinny when you incorporate an intelligently designed strength training routine, combined with either diet option 1 or 2.

Instead of just simply losing weight , you need to be focusing on building a solid foundation during the diet phase as well.

This is what I like to call building the “Rigid Core” and its the number one weight loss mistake every skinny fat and individual needing to lose weight makes!

Step 2 Skinny fat body Training

As a skinny fat body type , we dont always want to lose more weight because this makes us too skinny and feel even more week. On the other hand we want to put on size but without having our belly’s grow bigger while doing so.

This is a uphill struggle for skinny fat bodies and it seems impossible to beat but i promise you when done in a intelligently designed way , you can beat the skinny fat body !

Now I know many are busy and think they have no time to train.

The thing is workouts do not have to be long for progress and great success.

Check out my article here on why shorter workouts = Better Results ( perfect for people with tight schedules)

We already know what we need to do for the nutrition part so lets talk about the steps involved with training for the skinny fat body type.

Step 1 skinny fat body “rigid core”

The main focus of a skinny fat body for training should be building strength. Building Strength up with insure your body does not become too skinny during your transformation.

If you were to put your main focus on cardiovascular work , becoming too skinny will start to occur.

Think of a lion , he is built for speed for only a short period of time. The lion is incredibly strong and muscular, his body is not designed for running long periods of time but rather powering his prey to the ground for dinner!

Whereas, something like a castle is built for long distance stamina. These animals of the long legs and carry their fat around their mid sections for energy stores.

Long distance cardio and strength training done at the same time put the body in a situation where it is being pulled back and fourth to adapt for two different goals.

Instead simplify things for your body and just put your primary focus on strength building with minimal cardio. You will see much faster results when it comes to adding lean mass to your frame.

Examples would be walking or slow jogging 2-3 times per week for 20-30 min. On top of a lifting split routine 4-5 times per week.

So what is the Skinny fat body “rigid core”?

minimizing extensive cardio and focusing on strength building will ensure you hold onto the lean mass you already have while even building some lean mass during the fat loss process.

This is what I refer to as building the “RIGID CORE” and should be the goal when it comes to building a lean muscular body.

Every bodybuilder will stress to you the importance of building a solid foundation and this is where and how it all starts.

This is because your body is going to be broken down with the weights and then it will have to adapt for the next lifting session. The process will be happening week after week as you increase the load week from week.

This process is called progressive overload and as the body continues to break down and repair with the new load , new lean muscle is forced to grow to support the added loads.

So how what would would a good training routine look like for  a skinny fat body type?

Skinny Fat body training routine

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Think building a solid foundation “rigid core” rather than just losing weight.

I have wrote up a detailed article on how to train for a skinny fat body here but I want to touch the KEY points.

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.

How does this work?

There are two types of muscle growth that also dictate how sharp your body will wind up looking once the body fat levels are low: Sarcoplasmic Hypertrophy & Myofibrillar Hypertrophy

Sarcoplasmic Hypertrophy: is is an increase in the muscle cell fluid (sarcoplasm) within the muscle cell. This is a fast way to increase the size of a muscle, but since sarcoplasm

Myofibrillar Hypertrophy: his is actual muscle fiber growth. Since muscle fibers can contract, growth in this area leads to dramatic improvements in strength. This leads to very limited gains in muscle size. Think of a water-balloon…to make it bigger it would be much faster and easier to fill it with water than to make the rubber thicker…but thicker rubber would probably make the balloon stronger. Not the perfect example, but hopefully you get the idea.

So which type of muscle growth are you after for a skinny fat body transformation ?

This is actually a complex question, because it depends upon the condition of the muscle being worked.

Also…you can lift in a way that targets different degrees of each type of growth. It all comes down to rep ranges to target the different types of muscle growth.

1-3 reps: This targets strength and Myofibrillar Hypertrophy. This would be used by someone who is happy with the size of their muscle, but wants to add definition and density to that muscle.

***4-5 reps: Now you are getting a bit of strength as well as a bit of size. This is still a bit geared towards increasing muscle density, with just a bit of size increase as well. A lot of “5 X 5” programs are popular because it builds functional muscle for athletes that want a bit of muscle and a lot of strength to go along with that muscle.

***6-10 reps: This is a good sweet spot in between the two types of muscle growth. The closer it gets toward the low end of the spectrum, the more it focuses on density and strength…the closer it gets to 10 reps the more it focuses on muscle mass.

12-15 reps: Nothing but muscle growth in this range. Very little gains in the way of strength. I think it is helpful to throw in a set or two of this rep range in the context of a pyramid set.

Lifting with the highlighted 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 may seem overly simplfied or not enough to change your body.

Listen , todays marketing world wants us to believe you need all these fancy gym routiens and excersese to build an amazing body.

The true reality is the basics work and always have works , it just ins’t as sexy to promote the basics.

Remember- simplify your skinny fat body routine, focus on the basics and make sure diet is in check . 

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When you do this, you will see more change in your skinny fat body in 3 moths than you have your entire life!

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.

skinny fat body 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

skinny fat body 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 and log your workouts , make sure you’re using progressive over load . See article here.

For Cardio stick to slow jogging or normal walking 2-3 times per week.

Also if you’re in any boxing or other martial arts training classes , this is great cardio to pair with lifting as well.

So now you have a solid plan on how to finally rid yourself from the skinny fat body type.

But what do you do next ? Are you happy with your size and shape? Would you like to add more lean muscle mass?

The next step after the Skinny fat body type

They’re only really two options from this point moving forward.

Skinny fat body the next step option 1

If you’re happy with your new level of leanness and added mass with no desires to add more lean mass , congratulations !

This is awesome and you should really be proud of yourself.  not many can do this.

Here is the kicker though, just because you made it to your level of leanness , doesn’t mean the dieting and tracking is over. At least not right away that is…

Your workouts will stay the same but your diet need to be brought back to maintenance calories , see article here for reference.

You can add a little extra volume to your workouts along with the added maintenance calories.

The added calories plus the additional added volume is going to really polish off your physique , making the muscles appear a little fuller!

Maintenance Calories Skinny Fat Body Workout

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.

skinny fat body Workout A – Upper Body

  • Bench Press – 5 sets of 8 reps
  • Weighted Chins – 5 sets of 8 reps
  • Standing Shoulder Press – 3 sets of 8 reps
  • Barbell Row – 3 sets of 8 reps
  • Incline Chest Press – 3 sets of 10 reps
  • Side Lateral raises- 2 sets of 12
  • Lat pull downs- 2 sets of 12

skinny fat body Workout B – Lower Body

  • Front Squats – 5 sets of 8 reps
  • Conventional Deadlift – 3 sets of 10 reps
  • Leg Curls – 3 sets of 12 reps
  • Seated Calf Raises – 4 sets of 12 reps
  • leg extensions- 2 sets of 12

as you can see , the added volume is not much more from your cut.

With just the little change you will notice a signification increase in muscle growth and definition!

The Shrink wrap effect!

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Imagine your skin being shrink wrap and pulled tight from the weight loss , now you will be slightly stretching that skin with the extra glycogen from the maintenance calories .

This creates the “SHRINK WRAP EFFECT” and it looks very stunning , creating a visual impact.

You will add about 5-7lbs back on the scale , do not worry as this is only glycogen in the muscles form the added food, water and extra food in the GI track. The weight will platque as long as you stick to the maintenance calories .

These maintenance calories will need to be tracked and adjusted accordingly to insure you are maintaining an average weight. see article here for reference.

This is all you need to do do maintain your body and carry on with life.

But what if you want to add more lean muscle mass to your newly built “Rigid Core”

Skinny fat body the next step option 2

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This is what called a lean bulk

This option is tricky but easy when understood and done correctly.

The idea is to look good year round when building muscle and we certainly do not want to go back to your skinny fat bodies !

I have wrote up a detailed article on how to stay lean year round while building muscle here.

lets cover the highlights.

  • switch to maintenance calories for 3 weeks
  • after 3 weeks switch to lean bulk calories
  • never go over bf level of 12-15% while lean bulking
  • transition to calorie surplus when levels of 12-15% bf are made
  • Always track workouts and diet for the given particular goal
  • adjust volumes in workouts for the given diet and goal
  • repeat this process year after year until you reach your goal
  • Stay respectfully lean during the whole process

This is where the phrase,”the pyramids weren’t built over night” comes from.

The reality is it takes years to build a frame carrying around a large amount of muscle at low levels of body fat.

This is why it is extremely important not to get to focused on the end result, be patient and enjoy the journey.

Patients if very important when it comes to dieting and building lean muscle mass , check out my article here on the importance of patience.

Lifestyle changes for a skinny fat body

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We have already cleared up what needs to change as far as nutrion and building a workout for skinny fat bodies.

What about your lifestyle?

Skinny fat bodies tend to derive from poor eating, combined with not moving much to be honest.

In today’s generation many play video games, work from a computer, binge on netflex and drive to work .

This puts the majority of your life sitting and doing nothing !

Doing this over the course of years going to cause or make your skinny fat body even worse.

So what are some things you need to change in your current lifestyle to go alone with proper nutrition and working out ?

Move more:

  • Join a recreational sport team
  • play with your kids more if you have any
  • start developing physical hobbies (example rock climbing, hiking)
  • work on mobility (yoga)
  • join a mixed martial arts class

The ideal is to start putting your body under more physical stress if you want to see it change.

You have to do physical things if your want to look somewhat athletic.

None of these changes need to be made all at one time , this is demanding and often leads to burn out.

Instead, focus on make small changes , leading to bigger changes.

As the year goes on , every little change will turn into a new you with time.

Its not easy to change our habits, I wrote an article here on habits you can review.

Focus, don’t chase the end result and you will change before you know it.

Learn to enjoy each small step you take , moving you further and further from your skinny fat body. 

Putting it all together to ending your skinny fat body

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Now I understand it can be a lot to navigate from this article to that article for information. It can be like a puzzle to put together all the information in a way that is easy to understand but I try my best to make this information available to everyone.

If you want a fast track program that is going to deliver everything outlined above in a complete organized fashion , in a guided step by step process check out OMEGA SHREDS 2.0

The  OMEGA SHREDS 2.0 course is 12 weeks, each phase, detailed on the following specifications:

  • calorie intake with each phase- for the given goal
  • workout volumes -for the given goal
  • KEY exercises for strength- for the given goal
  • week to week schedules – for the given goal
  • learn how to strategically utilize each phase – for the given goal
  • how to use each phase for your current body , whether it be lean , fat , skinny fat or muscular.

Many of us go through the gym and go through the motions without much regard as to what is happening to our bodies or why its happening.

Some with great gentics see results where others see results .

OMEGA SHREDS 2.0 will teach you why you’re not seeing results and how to make the changes to see results.

If your are one of the lucky ones going through the motions and seeing some results , OMEGA SHREDS 2.0 will teach you why and how to make your results even better with fine tuning! Plus you get the secrets to being photo shoot or vacation ready , with the exact protocols outlined for polishing up your final physique ,for that LEAN DRY GRAINY LOOK!

Concluding skinny fat body Notes

The Rules for destroying your skinny fat body are straight forward and pretty damn basic. Do not let the thought of basics shy you away in disbelieve . These basic principal seem easy on paper but try applying them year after year for 10 plus years. This has to become a lifestyle change for you , not just a quick fix.

A quick fix is going to be fast , miserable and leave you with no solution on how to maintain your new body. This is why 99% of people struggle and rebound after their fat loss transformations.

YES , the principals in this article are basic, but do not and I stress do not under estimate their power when done correctly and consistently.

Intelligently designed programs

If your want a full program, intelligently designed for setting goals each week and meeting them: Check out True Will Aesthetics Premium Programs.

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