Get Rid of Being Skinny Fat for Women

When I was in my early teenage years, I was a pretty fat guy. Not obese, mind you, but I was definitely chubby. You see, my eating habits were extremely poor at the time, but I also played sports a lot which prevented my from reaching whale status. In high school, I decided that I was going to stop drinking soda completely, and over the span of months I lost weight. I was no longer chubby, but had safely entered the realm of skinny fat. Skinny fat is when you have a high level of body fat (normally around the waist) while have skinny features (mostly the limbs). How does one get rid of the skinny fat condition? How can women, in particular, change this body type and get that hot fitness model look?

Skinny Fat vs. Toned

For me as a guy, there was a dilemma of what route to take when wanting to stop being skinny fat. If I attacked the fat directly, I would just be a skinny tall guy.

However, if I opted to add muscle first, I still wouldn’t have that lean muscle definition…because in order to build enough muscle I would have had to gain at least some fat by eating more calories.

Women, I think, don’t necessarily have the same dilemma but the cure for skinny fat is the same for both sexes. We must add muscle mass and lose the fat. You can opt to lose just the fat and be skinny or you can go for the shapely body, which requires muscle.

The good news is, that a beginner lifter, can indeed add muscle mass while losing fat. Yes, the amount of muscle that will be added is much more limited than if one were in a caloric surplus, but strength and size gains are still possible.

What I did to get out of the skinny fat mode, was to start lifting weights, slowly lower my caloric intake, and slowly increase my cardio workouts.

What did this look like?

Initially, I would lift weights 3 times per week and do 2-3 cardio sessions after I lifted. For the first two weeks, I made no caloric changes. Why? It just made things easier to stick with. Starting a workout routine is hard enough, when not in a caloric deficit.

As time went along, I would slowly dial back the amount of calories that I took in. To start, this would be eliminating all of the extras I would put on foods. Condiments, cheeses, or even drinking alcohol/sugary drinks.

Then, I raised the number of days that I lifted weights each week to five. This was after 2 months or so of consistent workouts. For me, this five days of lifting per week, really exploded my results (but might not work for everyone)

I ended up going from a skinny-fat 215 lbs down to 180-ish over the course of 4-5 months. My belly fat was gone and I had made gains in both strength and muscle size. I was no longer a shapeless mass of skinny-fatness and was actually quite lean and defined.

How to End Skinny Fat

Being skinny-fat is just being fat with a lack of muscle, while maintaining an illusion of being leaner than you are. The solution to changing this, is getting rid of the fat, and adding muscle mass.

The required inputs are: diet (caloric deficit), cardio exercise, and weight lifting (to solve the skinny aspect).

For beginner weight lifters, you can see nice muscle gains while on a diet, but they won’t be as dramatic as if you did a bulking phase.

One could decide to go one of three routes:

  1. Lose the fat first. Through cardio and diet. Then do a bulking phase to add muscle. Some fat will be gained during this phase, but you won’t be skinny fat or pudgy. Then, do a short cut to lose the fat gained during the bulk.
  2. Bulk first, then lose the fat. Add the muscle up front and then chisel away at the fat layers. What’ll be left is a lean and athletic looking physique.
  3. Do the same hybrid approach that I used. Lift weights, while slowly dropping the calories, and adding cardio. This limits the amount of muscle that you’ll gain, but you’ll still gain strength/tone, while the fat is stripped away.

These are the ways to get out of the skinny fat zone and move towards a more shapely physique, like you see on athletes or bikini models. All of these solutions are going to take months to work through. Losing the layers of belly fat isn’t that difficult, but putting on the muscle mass is a process that takes time and dedication.

 

What if You Just Want to be Skinny?

Well, that’s more straightforward. Just lose the fat. In that case, you won’t need to lift weights. I mean, it’s still a good idea to, but you don’t ‘have to’.

The main focus should be on the diet. Getting yourself into a caloric deficit, will strip the fat away gradually. Add in the cardio exercise for health and additional fat loss.

The easiest way to do this? Download a fitness app on your phone, type in the information it asks for, and it will give you caloric estimates to drop the flab.

That’s pretty much the way to do it. Consistency, is the key, and making sticking to your calories a habit.  1-2 lbs per week, is about what you should average. It can be much higher at first, but the pace slows down, over the longer haul.

 

Need a Program to Lose the Fat?

When I shift into fat loss mode, I use Visual Impact Cardio, to help myself get lean. There are three separate 8 week workouts (beginner, intermediate, and advanced) and I will add these to my weight lifting routine when I really need to cut down.

When I  first did the Cardio and men’s muscle building programs, years back, I ended up losing 30 lbs with it. It’s tough, but really effective, when combined with proper diet.  You can check out my results and experiences from that, here: Visual Impact Cardio Results

If you’re needing a program that is completely spelled out for you and adjustable to your personal needs, I’d suggest giving that one a try (click the link above). You can buy it and try it for up to 60 days and get a refund if it doesn’t work out.

Plus, it gets sent right to your email so you can get started right away.

It was designed by fitness trainer Rusty Moore to be a super effective way to shred the fat and get into fantastic shape. With the proper diet, this is the most effective program that I’ve ever done. Not only do I lose the body fat rapidly, my cardiovascular endurance improves dramatically.

Of course, you can do whatever workout program that you want, and still get results. But, if you don’t know where to start and want something that will absolutely work, give VI Cardio a try.

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