How to Deal with Being Thin but Still Having Belly Fat
The term "skinny fat" might sound like a contradiction, but it refers to a situation where someone is thin overall yet has a noticeable amount of body fat, especially around their belly. It’s not an unhealthy condition or something to be embarrassed about, but if you find yourself in this category, you might feel like something isn't quite right. Many people with this body type have tried dieting and exercising without truly seeing a body transformation. Oftentimes, traditional weight-loss diets can lead to losing both fat and lean muscle, but doesn't always directly reduce the desired belly fat area. It's not a matter of laziness or a lack of effort, but the method of work might need some modifications to really see improvements.
The Problem with Weight Loss and Cardio
When you lose weight through dieting or cardio, you might end up with a smaller version of your previous self without changing the ratio of fat to lean mass. For example, if you weigh 160 pounds and have 40 pounds of fat, losing weight might reduce you to 140 pounds with 35 pounds of fat, but your body fat percentage remains the same. Cardio can help with weight loss, but it often doesn’t address body composition, which is the distribution of body fat and lean muscle, especially when implementing steady-state cardio.
The Solution: Resistance Training
To tackle the “skinny fat” issue, focus on resistance training. This type of exercise—whether through weight lifting or bodyweight exercises—helps build muscle, which in turn can alter your body composition. By increasing muscle mass, you can reduce your body fat percentage and achieve a more defined look. Resistance training also allows for muscle growth while burning fat.
Unlike seasoned bodybuilders who might struggle to gain more muscle due to genetic limits or other factors, someone who is “skinny fat” can gain muscle quickly. “Newbie gains” as the cool kids call it, is the rapid increase in muscle mass when beginners first start lifting weights consistently. Additionally, your body can use excess fat as energy during this process. However, as you continue training, the rate of progress will slow, and you'll need to decide to focus on further weight loss or muscle gain.
The Key Takeaway
Overcoming the “skinny fat” body type will require consistent resistance training. This approach helps maintain muscle mass and promotes muscle growth during weight loss. There’s no magic trick—just hard work and dedication. If you need more guidance, giving your friendly neighbourhood fitness professional a shout is a good idea as you embark on your fitness journey.
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