Skinny Fat: What is Skinny Fat and a 3-Step Solution to Fix It
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- เผยแพร่เมื่อ 30 ก.ย. 2024
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Today, we’re going to be talking about skinny fat, what it is and 3 step science-based solution to fixing it.
First off, what is skinny fat exactly?
Those two words “skinny” and “fat” are opposites.
How can I be skinny fat and what sort of diabolical black magic is this???
Scientifically, this body composition happens when one has very little muscle mass but a decent amount of body fat.
It does not matter the weight of the person as it has more to do with the bad lean muscle tissue to fat ratio.
With one’s shirt on it usually just looks like this person is skinny.
However, with the shirt off there is a noticeable portion of belly fat.
It’s pretty much having the body shape of an Avocado.
The goal, is to flip the Avocado over
Having a thinner waist compared to shoulder or bust width, it what humans are designed to look like and be attracted to.
So how do we fix this?
First let’s look at the reasons why exactly people end up skinny fat.
It’s usually a poor diet combined with little to no strength training.
The truth is that you could be doing a lot of the “right” things and still wind up skinny fat.
For instance, lots of skinny fat people try to fix the problem with long distance cardio.
While long distance cardio is great for the heart, it really does nothing for you in the way of body composition and only makes you smaller as a whole.
Being smaller really doesn’t do much to help flip that Avocado over.
So how do we fix skinny fat??
People who are skinny fat are often presented with two pretty bad options.
#1 Cutting
If you focus only on cutting weight, you may lose that pesky belly fat but will also lose any reaming muscle in the process making you look even skinnier.
Looking like a skelton was never very sexy and that’s coming from a stick figure.
#2. Bulking
If you focus on gaining weight and muscle, you will increase muscle mass but it’s likely you’ll increase belly fat as well.
Since I presume the marshmallow man look isn’t your thing either, I wouldn’t recommend this.
The real skinny fat solution is something call body re-composition.
It’s where you both gain muscle while attempting to lose fat simultaneously.
The great news is there’s really only 3 steps you need to make this happen.
1. Get Stronger
In order to build up that Avocado, you need to add some lean muscle tissue to your frame.
The best way to do this is with resistance training.
Now, don’t just run around the gym lifting weights for just the sake of lifting weights. That won’t lead you to results.
The real key is to get stronger.
Week by week you will want to increase the amount of weight you’re lifting or reps you’re doing to get the body STRONG.
This strength will lead to muscle growth and that muscle growth helps to build up that avocado’s upper portion.
2. Maintain Weight
The next step may sound strange, but you should focus on maintaining not losing your current weight.
As your strength increases from resistance training, the amount of muscle tissue you have will increase as well.
If week by week you are getting stronger, yet you’re staying at the same weight that usually means you’re adding lean muscle tissue and dropping body fat at the same time.
Some weeks you will need to eat a little less, some weeks a little more (eating whole and natural foods of course), but if your current weight stays same you WILL start to see skinny fat body change.
Slowly but surly, that Avocado will start to transform.
3. Have Patience
Fixing being skinny fat is going to take some time and patience.
Rome wasn’t built in a day and neither is a sexy upside down Avocado body.
It may take 12 weeks to get to your goals, but by the end of the journey you should look and feel like a new person.
Also feel free to check out our free video training on fatlossnerds.com
On the page we talk not about both fast weight loss and what kind of resistance training we recommend.
So in summary if you’re skinny fat and are ready to change you should
#1. Get stronger using resistance training
#2. Maintain your current weight with whole and natural foods
#3. Have patience
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I hate being skinny fat! Thanks for the video!
I've went through all the stages of weight in my life
- skinny
- fat
- obese
- morbidly obese
- fat
- and now I'm skinny fat
You lack the buff and very buff part. Go now my child... Go...
It's so sad to know that after loosing 20 kilograms you find out that you skinny fat
😂😂😂😂
@@brooklyn-baby Same thing happened to me
"The health nerd is a dream boat!"
: | #comment
hey ,if anyone else trying to find out how do you lose belly fat naturally try Panlarko Belly Blueprint Planner ( search on google ) ? Ive heard some amazing things about it and my colleague got great results with it.
I'm a skinny fat girl and this video provided lot of useful facts for me. Thank you so much.
@SmartAss I think she died.
Lol
@@MyFriendOfMisery13nah her lastest playlist was updated yesterday
“Rome wasn’t build in a day”
I was skinny fat before. What I did was cut, but I also start to eat more protein, healthy fats and get into heavy lifting focusing on compound exercises with progressive overload. I'm fairly lean now. My weight was about 10kg lower, but looked much better than before. Cutting helps to boost testosterone and lower body fat percentage makes nutrition partitioning better and stabilizes your hormones. I don't think body recomp is necessary for skinny fat, since skinny fat hardly has any muscle to begin with, so they can get muscle quick even while eating in deficit.
Can you name Some Exercises I should do?
The basics and the best, Squats, deadlifts, pull ups primarily, Bench press shoulder press for manly reasons. Get these right and get going. Also don't be a moron who loads up with all the weight he can get his hands on and barely does a full rep because it's literally impossible but jsut makes you feel like a badass. Leave your ego at home and get your form right!
How much percentage in macros did you decrease from your maintenance macros? How long did it take when you saw results? I’m in the same boat.
I am going to try this!
Hi, my face is fat bu my body is skinny pls help me
You can just about use avocados in any situation 🥑
Explain a body shape? 🥑
Give a gift to a child? 🥑
Scare a cat? 🥑
Such a versatile fruit
😂 😂 😂
girls sex toy play thingy? 🥑
@@djam7484 oh shut up XD
I'm repeating myself, but I can't help it - I love your animations! They and the very way you build up your videos and talk through are very entertaining, while being straight to the point and easy to follow simultaneously. Pretty dope!
Hope you guys like our latest video on being skinny fat and how to fix it! It was the most requested one in the comments section of our last video... What do YOU want to see next (choose below)...
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#1. How to Get a New Years Resolution to Stick
#2. How to Stay Motivated to Lose Weight
#3. How to stop binge eating and emotional eating
#4. Losing weight without excess skin
#5. My thoughts on the Military Diet
Please vote in the comments sections below and leave any questions you may have!
Much Love Nerd Family,
- The Health Nerd
The Health Nerd i have also skinny fat any tips without doing exercises can i lose that belly fat ?? I just want to lose the belly fat I don't want the muscles or good body .please do help !!!
1\2\3 pls
The Health Nerd all of the above.
#3 please 😊
The Health Nerd #2
You've got killer content dude. Just subbed, and I'm excited to see more videos from you!
12 weeks??? I'm on 7 months of healthy eating and weight training and still got the belly lol. I've gained a lot of muscle and lost a lot of fat elsewhere though. Gonna take some more time...
Do you work your abs out?
No, not really worried about my ab muscles at this point in my training. I guess I kinda hit them slightly with some various compound exercises (I feel some tension on them with deadlifts and pushups), but nothing that specifically only targets the abs.
Keep it up! If you are losing fat elsewhere, keep going. Ab training will not make you lose your belly fat (no spot reducing!) and is likely your area of fat loss that you will see last. Just keep going.
I'm on about ten weeks, my torso looks like the shirtless skinny-fat guy in the video, (my whole body used to look like that), but my legs, back and arms look muscular, at least much more than before. Don't really know how I messed that up, but from the front it looks really weird, like skinny-muscular-fat. My back and shoulders are helping to get rid of that avocado look with my shirt on, but shirtless, I have no chest and I still got a round old belly.
Just take SARM
12 weeks?! I wish!!! I'm coming up on 9 months and only in the past month started to see real progress.
soldierside365
I've lost 30lbs. But I still look skinny-fat. I'm just a smaller version of my skinny-fat self. A big contributor to my difficulty is my extremely low testosterone. But either way, lifting and counting calories has become a lifestyle for me, so I'm not stopping any time soon
30 lbs means you were overweight. Not skinny fat.
@@CosmicKey-dj3gx he might have been 67kg and got to 54kg that's not overweight..
Nerd Mate, it seems you are reading my mind, i wanna know something and Boom! you make a vid about that very topic i want. you rock son.
Hello Health Nerd, my name is Leslie and I'm from Switzerland. I've been eating whole foods, drinking allot of greentea and water with Apple cider vinegar and am seeing great results. ^_^ Thank you for the great videos 👍🏻
Anytime Leslie! Always like to hear that :)
The Health Nerd same
Leslie Congratulations! I was wondering if you worked out. I can't do Resistance training like it said in the video, since I can't go to the gym. So I was wondering if u know any exercises that I can do at home? Thank you :)
+Anna Nguyen - Look up basic calisthenics and body weight workouts. You can do a lot just by lifting your own body at home. All you need to learn is the proper form. There are many free resources online: nerdfitness.com, thenx, athleanx, etc. Have fun!
ur channel is gonna become big real soon! #trust!
Lqughibg out loud, 2 years ago
"flip that avocado over"
thatss what she said..
This is one of my favorite channels. Thanks a lot for educating us. God bless you!
Anytime :)
#5. Your thoughts on the Military Diet -please and thanks!
That shit will lead to no change and only lose water weight... Speaking from experience
Sam Ramos
Useless, stop looking for shortcuts and face the truth, you have to eat your macros and workout, other than that, you won't get the ideal rewards.
When reaching 100k subs the health nerd should do a face/body reveal, thumbs up if you agree!
I love your voice ...
lmao
"Should take about 12 weeks"
6 month training tho xD also, still the same weight but my body still a little bit weird, instead of the avocado now i got the peanut body xd
Yaaaayyy I was worried I am not loosing weight after regularly going to the gym for 2 months . But my belly fat has reduced ,I am stronger and weigh the same 🙏🏾
And what happened now
ai yeah after three years , I stopped being skinny fat but after the lockdown I have again gained fat and have to loose it all over again .
@@rainbowxxbat bro that is dedication after three years u syill commented lol
@@rainbowxxbat *still
😂😂😂 bro I watched this in tears lolol. But I am currently working on turning my avocado upside down now
I'm still working on changing my fat fat body lol.
great channel. have yourself a sub young man.
thanks pops
You lack in straight training
Me
Wii fit
Me
Wii fit
...
Wii fit straight trwanin :D
Fine u win
Intro Do do do do doo do de
I'm ready to loose my tummy!!!!
I've literally done nothing but eat healthy and do cardio since August. I've dropped 16kg (toltal went from 114kg in 2014 - 82kg now)
i'm 6'1 (187cm) but got this skinny fat look. This could not have come at a better time, lets do it in 2017!
Thank you for this video Health Nerd! You must've seen me requesting the skinny fat topic on your last video like a gazillion times.. just kidding but it sure pays to be persistent. For this video, I've been doing most of what you mention. 4-5 days of the week, I resistant- train. Been doing so for 5 months. I've gain strength by progressively using heavier weights. The only thing I need is patience. I haven't gain much weight but it feels like foreverrrrrrrrr to see any body composition change. I believe belly fat is the hardest thing to lose and read that it's genetic. At some point, do you think, I should go on a calorie deficient just to lose that stubborn belly?
I see you T! Yeah, if you've been hitting it hard for 5 month, have seen strength progress, and still have a lot of stubborn belly fat it's time to cut. The key is to try and maintain your strength while cutting. It's difficult, but will help preserve the lean muscle tissue you've gained.
Alright looks like I need to cut at some point. Right now I'm really loving my progress so I want to build more muscle strength before I go into a calorie deficient. I've heard that women's body have a much harder time losing fat than men due to biological differences and we run a higher risk of hormonal problems. I'm seriously loving your channel and hope it grows to 1M Subscribers. (:
In the meantime, can you consider making a video on flexible dieting or diet breaks to offset hormonal issues while dieting. I believe this is more of a problem for leaner individuals trying to get lower body fat than ppl who have a lot of weight to lose.
"The health nerd is a dream boat!"
I'M SKINNY FAT!!!😂😂😂 AND IT SUCKS!!!😫😫😫
Amazing videos. So refreshing to be given true scientific info, and not pseudoscientific untruths/misrepresentations, which do more damage than good.
I'm the actual literal definition of skinny fat I'm low key borderline underweight bmi-wise but my body fat percent must be SUPER high 😂 I'm just glad I don't have to do cardio
Can you do a video on macro ratio and how it affects our metabolism? Thanks.
I am skinny fat and where I live I see lot of people skinny fat. This video is really great. I was just focusing on cardio like the video said but did nothing. I will do all those thing as told by Nerd....thank you very much
I've been waiting for this video my ENTIRE life! Thank You!!
thanks for u advices
Avocado body 😆. You are what you eat, and let them tell it avocados are good for you. So when I saw the title 👀💀😂💦❤️
^^^FORGET THAT!! THANK YOU! THANK YOU! THANK YOU!! For stopping this next mental merry go round I was about to get on, AGAIN, in this journey. I finally figured it out--of course you still surf TH-cam to find out if you're right, or just confuse yourself more with newfound info 🤔😭😂💦. I've been doing resistance training, my body IS changing and I'm loving the transition. HOWEVER that scale hasn't budged and if it does it 2-3 pounds up, then right back to good ole 151 and nothing less, like I haven't been busting my tail.🤔It's discouraging . DON'T forget what I said prior to this. I am VISUALLY seeing this transformation ~~ friends are asking if Im losing weight too😜. Somehow that question kinda disheartens me, yet I've found myself informing them of "I'm just toning I'm still the same weight," as if that's something bad 🤷🏾♀️🤔. Weight loss journeys are pure psychological warfares!!😭❤️ THANK YOU! You just don't know what you've really done for me😊
Avocados have a lot of fat. Mostly good fat.
Idek what I am now 😂 I'm pretty much skinny fat but sometimes I feel fat af 😂
Watched a ton of videos and was bored with talking without the straight point for 8-14 minutes...!!! COME ON THIS VIDEO IS A LIFE SAVER ... short and sweet and right on point ... awesome content ... 😎 I’m working upto flip that avacado
I started splitting my carido. Instead of doing 1 40min session I split it to 2 20min sessions. So my typical workout day was 20min cardio upon waking, weights sometime through out the day, and 20min of cardio in the evening. I am not sure if this is scientifically correct, but I heard it keeps the metabolism revved up.
Very helpful video.This is exactly me and I really want to upside my avocado body.I have a question . I am female ,29 years old and weigh just 47 kgs.Can I use my own body weight in strength training?
This is very helpful thank you!! My big problem is binge eating. I’m honestly looking to change my life as well as change my physique. I want to be able to say not to food with out feeling like apart of me is dying lol. Ultimately I want my relationship with food to change. I want to eat to live...not live to eat
Health Nerd, I'm only 15 but i'm on your fast weight loss course. I was really overweight (I was 85Kg) but after a couple of months i'm now at 70kg. My parents and family told me i'm doing a course for adults, and 15 kg loss in 2-3 Months isn't a healthy sign..... Are they right?
*Hmm, leave a comment...* *Thinking...* ...!!!
I'm fat
I'm sorry, this is best I can come out with.
Well, maintaing your current weight sounds so general because it depents how much extra fat you have on your body. Body fat should be somewhere between 14-20% of the body's weight. Muscel mass depends on how much and for how long you train. Therefore, it will be a coincidence to keep the same body weight while you try to change your skinny fat body to something better.
I'm 100% agree with this video!! people should be more considered about this. girls only talk about how to be skinny but they don't really understand the skinny they're looking for is totally bad 😢 girls are best when they look fit yet strong (which means add some muscles 😳😳)
I look so skinny but actually weigh 110 pounds... I’m 12. I need to lose weight!! But I need to look like my normal weight. But I like looking skinny but when people pick me up its the WORST.
People acknowledge that you cannot spot reduce stomach fat. But if you are skinny fat ( I was, still am slightly), this is entirely FALSE. You cannot, in the early stages of fixing " skinny fatness" gain muscle and lose fat. You have to take the difficult and long option of cutting. The ONLY place that has fat if you're skinny fat IS THE BELLY. You may end up looking like a stick ( I did), but if you change your diet to a healthy one with plenty of micronutrients and a caloric deficit ( except on the ketogenic diet), while doing high intensity interval training, you will start to notice the body composition change. It has taken me well over a year of cutting and 4 months of h.i.i.t. And weights, to even start to have the semblance of a vetruvian physique. I'm STILL a skinny bastard, but my physique is taking shape, and with exercises like the deadlift and squats, my strength and full body physique is just starting to resemble a man instead of a belly on legs. I do add one point, though, my advice would be for someone who is more mature - 30s or 40s, as your ( and my) testosterone levels are what work against you in this situation.
great content...I think I'll check out your website for more weight loss advice...thanks!
I don't know weather I'm skinny fat or just skinny...I'm fairly sure I'm just skinny though.
Went to the website and it seems to be all about fast weight loss. I don’t need to lose any weight - I’m 5’5” tall and my weight range is 125-128lb. However, I’m skinny fat and want to recalibrate my body composition.
Skinny fat dude that went on a cut, went from 200lbs to 140lbs in a span of a couple of years. Felt good but was hella moody and lost a lot of muscle and strength. I was skinny but by no means healthy and I’d say hitting the gym was at time harder had I took the time to educate myself. Now 25, 185, 25% body fat. Went backwards but now I’m doing this shit right 💯
Will check the website. I’m hoping for body-weight resistance exercises. I have back injuries and have been strictly forbidden to do weights.
Very good. I'm not skinny fat but still enjoyed watching the video
Does body weight resistance training work ?!or lifting is a must !! I Don't really have the time to spend at the gym lifting. , I'm a Med student 😭😭 I need something convenient at home with good results uneven if it took longer than 12 weeks 😃 please help me
My body just fights every inch of the way. I was never super overweight but I have NEVER been skinny in my life. Right out of the womb big.
The final tips...to be patient. Aha! Haha This sure hits the spot since I'm frustrated right now with my condition of skinny fat
i was 52 kg's on march 2020, then i did this chloe ting challenge and lost 2kgs, but still didnt cut down belly fat. instead my arms got so lean my collar bone looks like im starving. :/ . i wish i knew skinny fat ppl arent supposed to exercise the same way. not chloe's fault,, its just that we arent educated about body types. now i have to change my diets and exercise plans
If you want to get wide shoulders do pullups guys💪💪
If I’m slightly underweight for my height about 2 pounds should I eat 300 to 500 calories more first or maintain
I'd say my habits didn't help me look better... For instance I'm extremely Righty... So my whole right side including my face is bigger than the left side of my body... It hurts guys... Teach your children to chew on both sides... Ask them to use muscles on the both sides amd eat healthy foods.... No body was there to teach me and now I suffer
Looking like a skeleton was never very sexy and that's coming from a stick figure 🤣🤣🤣
Hey health nerd, how do you help with mental illness and depression? it's very difficult to do anything, do you know any simple small changes that can help?
What if you didn't have any equipment, could you do other excercises like planks?
So I have to get strong with resistance training...while these other people are just here born perfect. Fml 😞 lost 50 pounds I still can’t be happy.
I can't lift weights cause I have an inguinal hernia and I'm due for surgery in a little less than a month. Cardio is my only option, and right now I am out of shape - physically. I'm skinny fat, where my ass, thighs and belly are flabby and everything else is toned. Should I do cardio 3-4x a week and be on a calorie deficit to tone my body and lose the fat?
Omg I found what I have been looking for, I didn’t even know there was such thing as skinny fat ✨🤗🤗🤗☺️
I can't have cut anymore, I dont lose fat, but you can still see my ribs and my legs are so thin. And I dont do cardios, I lift weights. In comments people say they train hard on cut, I have no strength, nor motivation to workout, feeling fatique all the time. And Im stuck, dont know what to do
Im 16 i weigh 140 lbs and when I eat I’m bloated like my stomach sticks out even when I’m not hungry I’m still bloated
My boyfriend has an avacado body....and now he is going to make that avacado upside down 🥰🥰
Woahhh.....avocado body is the best.....yooo hoo....
@@TashfinMojeebi it is the best to hug ❣️....I'm gonna miss it though... after you loose it 😀
There vl be better hugs after I loose it....challenge accepted
@@TashfinMojeebi wooooooiwww 🎉🥳
@@itsztales ❤️
My body is with huge tummy with very thin arms and legs. Shouldn't I do cardio???
I figured this out a while back, but this helped me convince the old man. He's been on a total gym complaining about a spare tire for years.
12 weeks???? You are kidding! Building a strong body takes years of work!
My height is 5''2 my weight is 61kg. Do I fall under skinny fat?
Man I've watched a lot of videos explaining how to lose skinny fat but this one is the most understandable one. Thanks a lot!
Alright I’m gonna start tomorrow and I’ll update you all every week
For u to gain muscle while losing fat only happens if ur a complete newbie in working oit and only lasts a few weeks before stagnation. Cuz it's practically impossible to be on deficit while gain muscle and vice versa
My doctor says I shouldn't ever do any strength training in my life. :(. Any advice?
well i am an overweight person and i am on a diet the last few weeks..my work is really paying of but i am worried tat my body will get saggy because i lose too much too fast ..what can i do to prevent tis from happening ?? plz make a video or reply at my comment..love you!!!
How much you should eat a day? many people don't agree on how many meals you should have a day and I'm confused :/ Is snacking in between meals bad?
Thank you so much for this video😊never had a name for my body now I do, and I can show this video to my family so they can understand my reason for eating healthier and traing🙏stay awesome
Well maintaining won't really make you gain muscle you'll get stronger for sure. But everyone's different.
Burpees and mountain climbers and pull up press up melted mine off,also lots of protein,i did weight but got too bulky i looked like a dwark no offense im short lol this was the quickest way and twisting yr body as workout well gives u abs no floor thanks.
What if my BMI is showing that I am a person who overweight stage 1 and I have the body shape of a skinny fat, what should I go for? Cutting or maintain my weight?
i'm not very knowledged in how bodies work etc. but i don't want to become muscular to stop being skinny fat. I really just want to look skinny so i don't know what to do :(
Being skinny fat sucks because you always look pregnant. 😭 I’ll try to get stronger.
from experience of my friends ( as im just a tiny really lean muscled asian guy lmao) cutting first is more productive. the best way I can describe it is when transgender people go on hormones , they tend to lose weight so it redistribute in the desired places. if you lose the weight and put it back on with high protein and good quality foods, it would be easier to shape your new weight than move old weight ygm
So should I eat maintenance calories with high protein diet or cycle through cutting and bulking weekly?
thank god i click this vdeo....1M tumbs up bro....
Check out Jason Wittrock's youtube channel, thank me later :)
Awesome channel, just subscribed!
just turn arround by walking on your hands while your foot are on the top, boom turned that avocado body arround, simple.
just figured out that I'm a skinny fat, duhhh, definetely gonna apply these tips!
here is my problem i was obese really obese until age 12 then i had started to lose a lot of weight and I've been skinny fat for over a year but my belly has gotten smaller i broke my arm and gained some weight and started to look fat but then i lost most of my belly fat and still have some but not that much the problem my arms are skinny and i cannot lift weights with my right arm since i have a brace and don't wanna get hurt i look skinny fat and am skinny fat someone help me out!
I am skinny fat. And I don't feel confident with this, that's why I want to start exercising to be and feel healthier and stronger.
Does this mean I’m fucked if My hips are sorta wider then my shoulders and that I’ll never get a v shape 😔😢
This is a very simple way and easy to follow,no more tricks words and very precise yet easy to understand..thank you
The health nerd is a dream boat! Subscriber from the Philippines. :)
I'm skinny and fat belly , especially after eating something