This article deals with the topic “Skinny Fat‘, which is a term used to describe the physical condition and musculature of being relatively lightweight with a comparatively high percentage of body fat.
The article describes why this can be a problem and how you can tell if you are “Skinny Fat” yourself. The ways that there are to reduce body fat and overcome skinny fat will also be a topic of this article.
Learn some tips and tricks to help you monitor your progress towards a healthier, fitter body and shed those nasty love handles.
What does “skinny fat” mean and how is it different from normal obesity?
“Skinny Fat” not only describes a person’s weight, but also a comparatively high proportion of fat in the body, which accumulates particularly around the waist and around the internal organs.
In the case of normal overweight, on the other hand, fat is distributed evenly throughout the body.
Why can body fat be a problem?
This distribution of body fat can be problematic as it increases the risk of health problems. A large amount of belly fat means an increased risk of cardiovascular disease, diabetes, and many other health risks.
This is because belly fat can produce hormones that affect metabolism and overall health.
In addition, the self-perception as “skinny fat” can be disturbed, which is reflected in a lower self-confidence.
How do I know if I’m “Skinny Fat”?
To find out if you are “Skinny Fat” yourself, you can measure your BMI (body mass index) calculate.
- A BMI between 18.5 and 24.9 is considered normal,
- A BMI between 25 and 29.9 is considered overweight
- A BMI of 30 or greater is considered obese.
However, BMI is not the best indicator of body fat percentage because this type of weight and height calculation does not allow differentiation between fat and muscle mass.
Another, and perhaps better, way to determine if you really are “Skinny Fat” is to measure your waist. A waist circumference of more than 88 cm for women or more than 102 cm for men indicates a high percentage of abdominal fat.
How can I get rid of the “skinny fat”?
A good option is to regularly engage in cardio or HIIT sports. It is also important to ensure a balanced and healthy diet. Another way to work on your body composition is to build muscle through regular exercise.
This not only increases the percentage of muscle mass but also reduces the percentage of belly fat in the long run.
You should also make sure that you are in a calorie deficit so that the body can burn fat and get rid of belly fat. Sufficient protein intake should also not be neglected.
Why is endurance training important to avoid the fat in the problem area?
endurance training is therefore important as it can help reduce body fat and increase muscle mass at the same time. This means that fat is burned during exercise, which massively reduces the risk of health problems.
At the same time, endurance training helps the metabolism work faster and increases cardiovascular fitness in the long term.
Build Muscle for Skinny Fat: How Can I Build Muscle to Avoid Skinny Fat?
For sustainable muscle building, it is important to regularly do strength training with weights or your own body weight and to push your limits.
Training should be done slowly and in a controlled manner to avoid injury. It’s also good to gradually increase the intensity to allow the muscles to get used to the new stimulus.
The advice of a professional trainer can also be a valuable tool to create a professional training plan that best suits your personal needs and goals.
Nutrition: What to eat at Skinny Fat?
If you have skinny fat, it’s important to adjust your diet to shape your body and build muscle. A high-protein diet is particularly important, as protein is crucial for muscle building.
You should therefore make sure that you consume enough protein in the form of meat, fish, legumes, nuts and seeds.
Improve performance through carbohydrates
It is also important that you consume enough carbohydrates to replenish your energy reserves and improve your performance during training.
However, choose complex carbohydrates like whole grains, fruits, and vegetables instead of refined carbohydrates like white bread and candy.
A balanced diet with enough protein and controlled calorie intake leads to muscle building
To build muscle you also need to be in a calorie surplus, which means you need to take in more calories than you expend. This can be accomplished by adding snacks and high-protein meals to your diet.
Tip: Eat a balanced diet and a variety of nutrients to support your health. Try to include a variety of fruits, vegetables, whole grains, protein, and healthy fats in your meals.
Eating a balanced diet will not only help you build muscle, but also improve your overall health and performance. Avoiding crash diets is recommended.
How Can I Reduce Stress and Improve My Mental Health to Avoid the Skinny Fat Problem?
Stress plays an important role in the development of skinny fat because mental stress increases the risk of obesity, which can make it difficult to build muscle and lose weight. That’s why it’s important to take care of stress reduction and mental health.
It can look like this, for example:
- Regular endurance training such as cardio training or HIIT helps to relieve stress and improve mental focus.
- Not only can weight training help build muscle and reduce body fat, but it can also be a stress reliever and boost self-confidence.
- A healthy diet is another important factor affecting mental health. This doesn’t have to be in the form of a strict diet. Just make sure you’re getting enough protein and cutting out processed foods and sugary drinks as much as possible.
- There are many different relaxation techniques that help reduce stress. These include yoga, meditation and progressive muscle relaxation.
- Getting enough sleep also helps reduce stress. Make sure you get at least 7-8 hours of sleep a night.
We distinguish skinny fat in women and men
The difference between skinny fat in women and men lies mainly in the hormonal differences between the sexes.
Women have higher body fat percentage and lower muscle mass compared to men, which may contribute to them being more prone to skinny fat. Men, on the other hand, have higher muscle mass and lower body fat percentage.
Skinny fat in women
Intense exercise and a balanced diet can help break skinny fat in women and build muscle for a defined and toned physique.
However, it is important to notethat every body is different and there is no one size fits all solution. Best results are achieved when training and diet are tailored to an individual’s needs and goals.
Body size and shape can play an important role in the development of skinny fat.
Curvier women with wider hips and shoulders may be less prone to skinny fat, while slimmer women with narrower hips and shoulders may be more affected.
Nevertheless, there are ways for every body type to build muscle and achieve a toned figure.
Skinny fat in men
To beat skinny fat in men and build muscle, increasing protein intake and doing intense strength training can help. Cardio exercises can also help reduce body fat and increase muscle mass.
Men can also benefit from a healthy diet rich in protein, complex carbohydrates and healthy fats.
It’s important that men don’t be fooled by the myth that they simply have to eat more to build muscle. Often this leads to them overeating and feeling flabby and less defined.
Instead, they should focus on specific workouts to achieve their fitness goals.
Conclusion: how to avoid skinny fat
The problem of being “skinny fat” can be avoided by exercising regularly and eating right. The combination of these two factors reduces the risk of health problems and increases self-confidence.
With this knowledge, nothing stands in the way of your goal of getting rid of your “skinny fat”.
The post Get rid of Skinny Fat: What you can do for a slim and defined body appeared first on MiaBoss.de.
