Skinny fat? When I saw this I thought how can this be possible well I did sowm research and this is what I found, enjoy. The arical has been modified from the origional.
The cause of skinny fat is body composition; that is the ratio of fat to muscle. Sufferers of skinny fat lack muscle mass. You could technically have the tiniest, weeniest legs, but if those legs have
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Skinny fat. What does it mean?
Whether you are man or woman, if you look slim and fit dressed but dreadful naked then you are probably skinny fat. Exposing any part of your extremities (e.g. head, neck, forearms and lower legs) poses no problem. Unfortunately, depending on your body shape, your upper arms, upper legs or tummy area is as flabby as Jell-O.
WHAT IS SKINNY FAT?
The body build most susceptible and naturally inclined to the skinny fat phenomenon are small boned, slender individuals, also known as ectomorphs. Women tend to suffer more with the skinny fat syndrome than men, as women naturally carry more fat and less muscle than men. This brings us to what causes skinny fat: too much fat and too little muscle. This is also why skinny fat women almost always suffer with cellulite. The incidence of skinny fat tends to increase with age, just as muscle mass decreases and body fat increases as you get older. Those who have lost weight through dieting, but haven’t exercised are also prone to skinny fat syndrome, just take a look at the contestants on the biggest looser as they transform.
CAUSES OF SKINNY FAT
Skinny fat is not uncommon and you will see it in the close-up paparazzi photographs taken of the various super skinny celebrities on their vacations, consider the many starving, skinny and saggy starlets in Hollywood (or wealthy aging women desperate to keep slim). Men just need to think of pretty much any type of Rock Star, esp. the aging kind. Mick Jagger, Iggy Pop and Ringo Starr are perfect examples of skinny fat men, who appear to eschew lifting serious weights.
Too many people unhappy with their body focus on size. However, smaller size and less weight does not equal a better body. Whether you are male or female, you want a tight, toned body. What matters is body composition.
A good example is the picture above. To combat skinny fat you may or may not have to decrease your body fat percentage. However, you definitely must work to increase your muscle mass. Women often think they want skinny legs, but actually want toned, firm, slim thighs and legs. For that you need muscle.
Unfortunately, many skinny fat women unknowingly resort to cutting back on calories to get rid of skinny fat. They are focusing on how to get skinny - or skinnier. Alas, dieting will do little to solve this problem. The only solution is exercise.
Dieting will decrease weight, will decrease body fat percentage. Dieting WILL NOT increase muscle mass, in fact dieting tends to decrease muscle mass. Therefore, dieting without exercise can make the situation worse.
SOLVING THE PROBLEM OF SKINNY FAT
By virtue of being skinny fat, you are skinny first, fat second. Therefore, do not focus on losing fat, but on gaining muscle.
If you can, before you do anything, get body composition analysis. You should be able to get this done with skinfold calipers or by other methods at any gym and fitness club. Also, try your local college campus, which should also be cheaper. Alternatively, you can buy body fat analysis scales or use this body fat calculator, though they are less precise.
Weight training should be the heart of your program to eliminate skinny fat. Men should find this relatively easy, though women tend to shun weights. Skinny fat women should look at the Original Supermodels (Claudia Schiffer, Cindy Crawford, Linda Evangelista, Naomi Campbell and Christy Turlington). Instead they did resistance training to get that fantastic muscle definition. Cardio and dieting are great to decrease your size, but only resistance training can give you shape and rid you of cellulite. Skinny fat people, both men and women, tend to lack shape. Focus your resistance training efforts on the places you are suffering with skinny fat, to increase your muscle mass in these problem areas.
Use cardio to burn calories, while helping you gain muscle by exercising at high resistance or incline. For example, if you are running outdoors or on treadmill run at a higher incline (compensate by going slower) to build muscle or even better try incline sprint training. Endurance training on the flat is unlikely to increase muscle mass and may counteract the muscle building effects of weight training. If you are using the cross-trainer or elliptical trainer set it at a higher resistance and go slower than you would normally. You can still burn the same amount of calories at high resistance/ incline as you would with low resistance. However, importantly you are exerting a different effect on muscle. If you have had your body composition analyzed and to your shock found that you have unhealthy levels of body fat (common amongst skinny people), cardio is particularly important.
SKINNY FAT TIPS
- Body composition analysis.
- Resistance training 3x per week. Take a look at the 4-3-2-1 Exercise program.
- High resistance cardio workouts 3x or more per week.
- Avoid endurance exercise and go for interval and sprint training instead, to boost muscle mass.
- Try weight training followed by a shorter cardio session for muscle building and fat burning.
- Correct poor dietary habits.
- Keep to your daily calorie requirements. Lower your calorie intake a little if necessary.
- Eat protein with every meal. Protein is the building block of muscle and is vital for tissue repair.
- Eat a small protein and carbohydrate rich snack 30 minutes before and 30 minutes after your workouts.
- Try supplementing with Conjugated Linoleic Acid (CLA) , an essential fatty acid that supports lean muscle retention, increase fat loss. You will need to take it for at least three months before you start seeing the effects.
- NUTRILITE CLA 500 helps reduce body fat while supporting lean muscle retention, so you lose the fat, not your hard-earned muscle.
DO NOT
- Starve yourself on a very low calorie diet
- Refuse to lift weights
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