Summer’s coming…..is your body ready? Many of us have a few pounds here and there that we could spare, and few of us our lucky enough, or dedicated enough, to be able to take off our clothing and bare beach bodies that we can proudly strut across any stretch of sand and surf.

Others are in the skinny fat category. If you are wondering whether you are in this subgroup of timid beach goers, read on to discover all about skinny fat, and what you can do to tone up your physique without overdoing it.

 

What is skinny fat?

The term “skinny fat” refers to someone that looks fine with clothing on–they can pull almost any outfit off with confidence–but underneath, they have an absence of lean muscle mass and tone needed to look “good”.

While these folks may look skinny at first glance, you’ll recognize their trademark skinny flabby look by the extra layer of subcutaneous fat that they have on their thin frames. Many models are considered to have the skinny fat body type, for they lack the kind of muscle tone that makes their bodies athletically attractive and giving the appearance of health and strength.

More than anything, the combination of poor nutrition and the wrong type of exercise contributes to this type of frame. You’ve heard the expression, “You can’t out train a bad diet”, and these people are living proof that what you put into your body to fuel your workouts DOES matter.

While a skinny fat person might have a faster metabolism than many, there will always be a significant difference in the way that a donut lover looks when compared to someone who regularly consumes spinach and chicken.

Skinny fat is not a look that many people aspire to, and we look for solutions to slimming down as well as toning up existing muscle to improve our appearance. There are two parts to the skinny fat transformation–read on to discover a foolproof formula for skinny fat workout and diet plan success.

 

How to lose skinny fat

The secret to losing the skinny fat and sculpting the body that you want is twofold. You must:

  • Reduce your body fat percentage
  • Eat and train to gain the right amount of muscle for your frame

If you have more fat to lose than muscle, you’ll need to create a smart calorie deficit to allow for enough energy for resistance workouts. If you’re going for some initial fat loss, follow this formula for best results:

 

Multiply your body weight by 11 to find your daily recommended calories for fat loss that will enable energy for workouts.

If you have determined that your body fat percentage is appropriate for your height and weight, you might just want to maintain your weight while building muscle. For a maintenance calorie recommendation, try the following formula:

 

Multiply your body weight by 15 to maintain your weight while building and toning muscle

Let’s talk macronutrients—the carbs, protein, and fats needed in your diet in certain amounts for best health. When you are attempting to build and tone muscle, getting enough protein is key to rebuilding your body.

Aim for at least .8 grams of protein per pound of bodyweight. A 200-pound man would need 160 grams of protein for optimal muscle growth and development when used in combination with resistance training. What you eat DOES matter; eating high quality, nutrient dense foods will provide you with more energy and more to work with during the workouts that will reshape and redefine you.

 

Skinny fat workout for men and women

The other element in your physical revolution will be the workout plan that you implement to tighten, tone, and reshape your body. We’ll take a look at some of the best exercises to improve muscle tone, build up areas of the body that make your physique look amazing, and improve life all around for you.

Your skinny fat transformation is a wonderful opportunity to revolutionize your physical fitness goals! Use these exercises in combination with a couple of sweaty cardio sessions per week, and look forward to amazing results in a relatively short time:

 

Body shaping workout for men

One characteristic of a skinny fat physique for men is narrow shoulders and broad hips, and this is NOT how most men want to look.

A skinny fat workout for men is designed to reshape the body, making it look more masculine and attractive with broad shoulders, narrow hips, and sculpted legs. If you want to pursue your skinny fat transformation as a male, follow these well-chosen moves for best results:

 

1. Weighted pull-ups

A weighted pull up will reshape your entire upper body; not only do they address your biceps by building strength in your arms, they will also strengthen and tone your back, and even abdominal muscles.

The appearance of a well-sculpted upper body gives the appearance of a leaner waist, even if your midsection is not yet as lean as you’d like it to be. Your body weight should be efficient to start with, and if you need assistance while starting out, use a chair or other type of assist to help you perform a pull up correctly. Patience is a virtue, and you are better off starting conservatively than injuring yourself in the formative stages of body building and having to take time off from training.

When you can perform about three sets of 10 to 12 pullups of just your bodyweight then you can upgrade and invest in a weighted vest (if you’re doing home workouts). It’ll probably reset your reps back down to 6 to 8 but work your way back up to doing 12 or more, then get a heavier vest/find other ways to add weight.

 

2. Incline bench press

Want some serious pecs? Try an incline bench press during your workout.

An incline movement is quite effective at building the shoulders, triceps, and upper part of the chest, which gives you more of a masculine appearance than other types of bench presses. Perform three sets of 10-12 reps with moderate weights first, moving gradually to heavier weights as you are able.

 

3. Lateral raises

Well-sculpted deltoids are the icing on the cake for the ultimate male physique.

No other shoulder or arm exercise adequately addresses this muscle set quite like the lateral raise. Rest assured, this type of movement is known to cause injury if you start with a set of weights that is not appropriate for you–you’ll see definition soon enough, so go easy on yourself and build up to the type of weight that works for you. Perform three sets of 10-12 reps each time you do a resistance workout, and you’ll see sculpted arms in no time.

 

4. Squats

Nothing is quite so effective for building strong and sculpted legs than a good squat. Narrow squats, wide squats, toes pointed out and in, grab yourself a pair of dumbbells and start bending those knees. Three sets of 15 reps is sufficient for some leg exhaustion; your strong leg muscles can handle it!

Then when you can crank through 15 reps 3x easily, add some weight. Whether it’s through a weighted vest, for home workouts, or holding dumbbells or having a barbell on your back.

 

Body shaping workout for women

Women have a different needs when it comes to reshaping their feminine physiques. Many of us don’t want the broad shoulders and ripped upper backs that are characteristic of good muscle tone for males. If you are a skinny fat female, consider adding this resistance training workout to your regime at least 3-4 times weekly for best results:

 

1. Lying chest press

Yes, ladies, we need to work those pecs as well; firming up the walls of muscle underneath our breast tissue will ensure that we don’t experience that southern slide that many ladies see as they age.

To perform the lying chest press, lie on a bench or the floor, weights overhead as you extend your arms over your face and shoulders. Lower weights till your elbows almost touch the ground, then extend arms back up toward the ceiling. Perform 2-3 sets with moderate to heavy weights, and don’t go for the glamour unless you have a spotter.

 

2. Bicep and tricep combo

Combining the best of both worlds, you’ll want to get the most bang for your buck with this exercise.

Starting with your arms at your sides and weights in your hands, perform a bicep curl, then extend arms overhead for a brief shoulder press. Lower weights behind your head, then back up toward the ceiling. Bring weights back down into a curl position and lower back toward the floor. This will maximize your upper body results and give you good all around muscle tone in your upper arms and shoulders. Perform 2-3 sets of 10 to 15 reps with light to moderate weights, increasing your resistance when you find these sets too easy.

 

3. Push-up with side plank

We all want a strong core and sexy abs, don’t we? It is not necessary to do endless crunches to get the toned and lean look that you want.

From your plank position parallel to the floor, perform a push up, then rotate your abdomen toward one side of the room while you lift the arm closest to that side toward the ceiling, coming to balance on the side of your foot and the opposite arm. Focus on form on this one, and don’t obsess over reps; holding proper position for a period of time is key to building upper body and core strength.

 

4. Forward/Backward lunges

Strong and shapely legs look very feminine and inviting; and the best part about these lunges is that you can get as “light” or as “heavy” as you want with hand weights.

Alternating sides, step forward with one leg so it is bent at a 90 degree angle while the other leg reaches out and backward. Push off to step back together, then take the same leg and lunge backward, bending your leg behind you so that your knee almost touches the floor. Alternate sides, and work to fatigue with 15-20 reps on each side.

 

Taking some time

Remember, as you are building muscle and eating correctly, it will be necessary to allow your muscles time to rebuild and repair in between workouts. Take a day off and do some light walking, stretching, swimming, or other activity to allow for the important work of building and fortifying muscle fibers. Over time, you’ll see and feel gains that will astonish even you.

Skinny fat does not have to be your legacy; you can begin to rebuild yourself starting today, regardless of age, gender, physical condition, or even past dietary choices. Making consistent, measurable changes and sticking to a plan that implements these changes over time will result in a whole new body and a better lease on health and on life! Good luck in your rebuilding endeavors!

 

Disclaimers

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The information in this article is for educational and entertainment reasons, it should not be interpreted as medical advice or as a recommendation for a specific treatment. Always talk to your doctor and in the event of a medical emergency one should seek the help of a qualified and licensed health care provider.

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