-The Skinny Fat Solution
▪️If you fit into the “skinnyfat” category, chances are you don’t have much experience with resistance training.
▪️In addition to the body fat being generally high, with little muscle mass, more than likely you don’t eat much protein but still eat in caloric surplus while predominantly consuming more carbohydrates and fats.
▪️People identify as being skinny fat because they have a very small amount of muscle mass (Skinny) while also having a high body fat percentage (fat).
▪️So what could be the solution to this? As you’ve probably already guessed.. protein and resistance training is where the magic happens!
▪️For the most part, skinny fat people are beginners to resistance training, which means that you can get away with a body recomposition approach, aka fat loss + muscle building simultaneously.
1.Resistance Training: Focus on progressive overload by getting stronger and lifting heavier weight, doing more reps within your sets, and progressing.
2.Eat enough protein and lift heavy weights. Protein is the macronutrient that is responsible for building muscle mass. Eating enough protein is just as important as step one. Keep in mind that your muscles will only grow if you give it the right amount of stimulus.
▪️Rule of thumb is between .75 and 1 gram of protein per pound.
If you want to speed up the fat loss process, you can slightly decrease your calories. Choose a deficit that you can sustain for a long period of time (between 15-20% off of your TDEE). Keep in mind that you must look at your body composition to monitor results and not the scale. Just because you are not losing weight doesn’t mean that you are not making progress. Remember muscle weighs more than fat so if you’re building muscle and burning fat, the scale would not indicate any change.
Always be patient, it won’t happen overnight. Keep your mind set on the long term and try to make this your main priority. Remain focused and learn to love the process.