Skinny Fat: What is Skinny Fat and a 3-Step Solution to Fix It

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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

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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So please subscribe to the health nerd for healthy tips and tricks backed by science.


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  1. B M says:

    How the fuck do people add weight weekly?

  2. Tay Yab says:

    Really love your video.. 😍
    thanks very much

  3. catfritz1 says:

    The nerd health boats a is dream

  4. Any video about losing skin ?

  5. that was very helpful thanks

  6. great video. good advise. Thanks

  7. 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 YouTube 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😊

  8. Ayush Ray says:

    Thanks for the tips. 🙂

  9. the health nerd is a dream boat

  10. This was a useful intro.. thanks

  11. Gong Chan says:

    happiest thank you salamat in filipino 🙂

  12. Ulfat ata says:

    the health nerd is a dream boat 😜

  13. Can you do a video on the benefits of turmeric and cinnamon? Thanks!

  14. I liked that video, and I am confused, I have belly fat, and I do HIIT 2 to 3 times a week and weight training for same no of days, alternately, am I doing it wrong..??

  15. I'm a skinny fat girl and this video provided lot of useful facts for me. Thank you so much.

  16. rentowson says:

    Thanks for the advice!!

  17. The health nerd is a dream boat

  18. Your channel is awesome !

  19. Thankyouuu, very helpful👍

  20. tonicK TV says:

    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…

  21. Luis B. says:

    This channel is amaizing!

  22. Stelios D says:

    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.

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