Who are skinny fat, and why is a special approach to training important for them

People typically envision someone who is fit as having a lean body and toned muscles. However, not everyone who appears thin is in good health. Some people are low weighted but have less muscle mass and a higher percentage of body fat. It’s common to refer to this body type as "skinny fat."

Being skinny fat can be deceiving because, despite your appearance of health, you run the risk of developing health problems like poor metabolic health and a higher risk of heart disease. For those with this body type, a unique approach to training is therefore necessary.

Your general well-being can be significantly improved by comprehending what it means to be skinny fat and learning how to address it through appropriate exercise and diet. This post will discuss the benefits of this particular strategy and how it can lead to a healthier body.

Who are fat skinny girls

The term "skinny fat" refers to a particular type of physique that has visible folds of subcutaneous fat and sagging skin along with a normal body weight (or thinness). People with this type of figure have very little muscle mass percentage, and it is this lack of muscle that prevents the fat layer from being distributed evenly.

Slender fat girls have delicate ankles and wrists and seem frail. Indeed, they appear light and slender in real life, but here’s the paradox: their clothes conceal cellulite, a drooping belly, and flabby buttocks. Girls with this type of figure are not unusual. The most striking instances of well-known, curvaceous, and overweight women are Tara Reid and Kate Moss (in the picture).

We can distinguish two types of skinny fat

  1. "By nature". By body type, these are ectomorphs. This includes those very "lucky ones" who eat whatever they want and do not gain weight. As a rule, they are physically weak. If they train, they gain muscle mass poorly, since they have "unresponsive" muscles.
  2. "From losing weight". People with any body type who, after quick strict diets, have lost muscle mass along with fat. They are distinguished by protruding collarbones, shoulder blades, knees in combination with cellulite. These girls sometimes have muscles capable of good growth, respectively, the result of training will be noticeable quickly.

How skinny fat should train

Thin fat people "by nature" usually do not go to sports clubs because they do not perceive any specific flaws in their figure for a long time. But when the issues start to show around age thirty to thirty-five, they head straight to the gym. It is not only much harder to begin training at this age, but it also takes a lot of work to get the body into an acceptable shape because the muscles are not genetically well suited to growth.

Fitness experts contend that of all the potential figure options, skinny fat is the most detrimental "by nature." They have to focus on strengthening the muscles and getting rid of localized fat deposits, which is harder to do than losing weight overall. Their only hope for resolving these issues is to exercise diligently and consistently and maintain a healthy diet.

Girls with this body type should give their muscles time to prepare for active training if they haven’t participated in sports for a long time or at all. For instance, learn to swim, dance, or practice yoga. It is only after a few months that you can advance to more strenuous activities.

The second kind of skinny fat can be better prepared for exercise; in this scenario, they can start using "iron" right away.

Appropriate diet and exercise are the answers to the fat-loss conundrum. Running, exercising on an elliptical, or using a stepper, for instance, are appropriate. You must incorporate a strength component in order to strengthen the muscles. Interval training using a mix of strength and cardio exercises will work well.

Expert opinion: Sergey Korshun, personal trainer. Work experience – more than 8 years.

For skinny fat people, I believe that well-balanced, moderate-intensity gym workouts are appropriate. First and foremost, training ought to be done in the "full body" format (whole body), regardless of the objectives. Put simply, it’s important to "run through" every muscle group during every workout. You can start targeted training only after a week or two; generally, the buttocks and abs are the most troublesome areas. While they should receive more care, it’s important to remember to maintain the balance of muscle tone throughout the body.

Training necessitates complete commitment. The time spent under load during the exercises—20–30 seconds for each approach—will be the most crucial component.

Basic exercises like squats, lunges, pulls, and presses should form the foundation of the training program. I most frequently apply the "pre-fatigue" theory. This is the time when we start with focused attention to the muscle group that is currently most important, and then move on to simple exercises.

Example of training:

  • Warm-up: cardio 7-10 min
  • Seated hip abductions using a machine – 3 sets of 15-20 reps
  • Deadlift (straight leg deadlift) – 3 sets of 15-20 reps
  • Dumbbell squats – 3 sets of 15-20 reps
  • Reverse lunges – 12-15 reps on each leg
  • Cool down: cardio 10-15 min
Term Description
Skinny Fat A person who appears thin but has a high body fat percentage with low muscle mass.
Special Training Approach Combines strength training and cardio to build muscle while reducing fat, essential for improving overall health and appearance.

Comprehending the notion of "skinny fat" is essential for tackling particular health and fitness issues. Despite their seemingly thin appearance, these people frequently have lower muscle mass and higher body fat, which, if left unchecked, can result in health problems.

Building muscle and losing body fat requires a focus on strength training and a well-balanced diet. This method not only enhances appearance but also improves general health, assisting in the prevention of future issues.

Individuals who consider themselves to be "skinny fat" should customize their exercise regimen. They can develop a more balanced, healthier body by including resistance training and eating a healthy diet.

People who appear slim but have a higher percentage of body fat and less muscle mass are referred to as skinny fat. These individuals may face health risks that are comparable to those of overweight people. For them, a unique kind of training is required, one that combines strength training, cardiovascular exercise, and healthy eating to increase muscle mass and decrease fat. Their long-term fitness, general health, and body composition are all enhanced by this customized approach.

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Olga Sokolova

Experienced pediatrician and consultant on children's health. Interested in modern approaches to strengthening the immune system, proper nutrition and child care. I write to make life easier for moms and dads by giving proven medical advice.

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