Skinny fat? ….what in the world is that??
The official definition (from wikepedia): Normal weight obesity is a condition of having normal body weight, but high body fat percentages and has the SAME health risks as traditionally classified obesity.
Translation: This is a person who has dieted so aggressively that her body has used most of her muscle for fuel leaving her with more fat than muscle and although she may be “skinny” and fit into her smaller jeans she is in fact obese.
Her clothes will hang and sag in all the wrong places, she ends up smaller, but is still not happy with how she looks. All her hard work has left her “skinny fat”. Or normal weight obese. Yikes!
But it’s no joke, in my 1-on-1 days I used to work with women who weighed pretty close to 100 pounds and yet had clinically obese levels of bodyfat made from years of starvation diets and aerobics.
There is no denying it: Skinny Fat is actually an epidemic in the United States.
How do you reverse it? What’s a skinny fat person to do?
Well you can’t cut your calories even more because
a). You already eat too little and
b). doing so would just feed the cycle of losing more muscle.
You definitely can’t keep doing what you are doing…..
So the only answer is to switch things up.
There are TWO things you need to start doing:
1). Eating REAL food –You need to ditch the processed, chemical filled lumps masquerading as food and you are going to keep things around like:
– Almonds
– Turkey Jerky
– Kale chips
– Seaweed strips
-Fresh fruit
These are easy enough go-to REAL food snacks that will help you reverse the Skinny Fat syndrome.
2). Build Muscle = you need to start lifting heavy weights. (safely; have impeccable form)
—> Registration for Beast Mode Squad is open, Grab your spot! <—
This is exactly what we’re doing in our Beast Mode Squad 6-Week program at Booty Boot Camp (next group starting Monday September 23rd)
When you are doing this heavy lifting you need to focus on the muscles that are going to have the most impact on your strength and your overall physique; your legs and back, I mean think about it, they take up most of your body.
Here are the top 5 exercise we pound and ground in Beast Mode Squad:
– Hex bar deadlifts
-Heavy Dumbbell walking lunges
-Pull ups
-Front squats
-Romanian deadlifts
Next, choose a weight that you can just manage to lift 8 times with proper form. Then, lift it with proper form (proper form no matter what), rest and repeat.
That’s how you get fit instead of Skinny Fat.
Instead of those skinny jeans sagging in all the wrong places, they will begin to hug you in all the RIGHT places.
Remember:
Bulky = High Bodyfat + Bigger muscles -that’s what happens when you lift heavy and your nutrition is so-so.
Skinny Fat = High Bodyfat + Small muscle – low-calorie diet, lots of cardio, light weights
Lean and Sexy = Low Bodyfat + Bigger muscles –Tight nutrition and heavy weights.
There you have it; Eat clean, lift heavy, be humble, stay sexy.
—>Registration for Beast Mode Squad is open, Grab your spot! <—