Have you ever heard the expression“skinny fat woman”? It means that a person isthin and a bit fatat the same time. This may seem contradictory: how could a person be considered skinny and fat at the same time? In reality,skinny fat womenhave a moderate BMI but also alevel of body fat that is too highfortoo little muscle mass. Without being overweight, they therefore have nomuscle toneand their bodies are far from beingfirm and toned.
Often, these women simply focus theirphysical and dietary effortsin the wrong directions, preventing them from building the figure they dream of. But do not panic if you are one of these women. This article will explain the causes, as well as our tips to stop being part of the skinny fat womenquickly and simply!
In this article, Niketrainers.com.co will tell you:
Skinny Fat Woman: Definition
The term ‘skinny fat‘, literally translating to ‘thin fat‘, is not a medical term. It’s a colloquial phrase generally used to describe people who look thin, but still havetoo much body fatfor their health and body type.
So, askinny fat woman’s body mass indexwill be in the healthy range becauseBMIis based on height and weight only and does not isolate body fat percentage. Yet thebody fat percentageis higher than it should be for the body to be considered healthy.
Skinny,fat peoplesometimes share commonalities among the following:
- Fat is usually stored around the abdomen,hips,and thighs;
- Their diet typically includes excess carbohydrates, artificial sweeteners, sugar, or processed foods;
- Do not practice a lot of sports, or only
- ;
- They also tend to follow a low-protein diet;
- They usually look good in clothes, but their bodies aren’t very firm underneath.
Why did you become a skinny fat woman?
You only do cardio sessions and no strength training
Generally,skinny fat womenare physically active. The problem is that they are not doing the right kind ofphysical exercisetofirm and tone their body.
Often, it’s because these women are afraid thatmuscle-strengthening workoutswill make their muscles, and their bodies, look too bulky. It’s a common misconception that cardio keeps youlean, but it doesn’t build enough muscle tokeep body fat low.
And as you get older, yourmetabolismnaturally slows down. To reduce your body fat, you need to follow amuscle-building trainingprogram that keeps your metabolism going to burn fat more easily.
And don’t panic: you won’t look like abodybuilderwith a fewweight training sessions aweek. Far from it!
you eat badly
If you’re wondering how to get rid of theskinny fat woman label,you definitely need to start bymaking better food choices. It is possible, and even likely, that you are consuming too many carbohydrates (pasta, bread, rice, etc.) and too many refined foods (processed products generally found in supermarkets).
Even if yourdaily calorie consumptionis not high, you still store more fat in themiddle region(belly, thighs, hips). This is what leadsto excess body fateven though you are consuming an adequate number of calories for your body type.
An old golden rule then applies here: all the sports in the world will not be able to compensate for abad diet.
You have a genetic predisposition
The propensity tobe a skinny fat womanmay be due to a genetic trait. Fortunately, even if yourfat mass / muscle ratiois genetically not optimal, nothing is final and it is possible to change!
It may just be helpful to be aware of this, as it can save you from comparing yourself unnecessarily to other women. Your body is unique, and so is your journey.
It is possible that you lose yourexcess fatless quickly if your genes decide so, but your efforts will eventually pay off, sostay motivatedand always persevere in your approach!
You have followed a strict diet
Extremedietsdon’t work: they just turn you intoa skinny fat woman. If you lose a lot of weight by drastically reducing yourcaloric intake, but withoutexercising, you will definitely lose weight.
But the body you will get in the end may still not satisfy you. Indeed, you will have lost as much muscle as fat, and your body will still seem “soft”. You will look thin, but out of shape and your body will not be toned.
Whereas, if you train regularly (cardio and strength training) and have a good diet, you canlose weight and tone up at the same time!
How to stop being a skinny fat woman?
Focus on bodybuilding
You need to bothlose fatandgain muscletosay goodbye to the skinny fat womanthat you are. It is the combination of these two actions that will give you thesilhouette of your dreams.
Tomaximize muscle growth, you need to focus onmuscle building with weightsandstrength training: indeed, light high-repetition workouts, which focus on isolation movements, are much less effective atbuilding muscle. muscle.
To get used to it, start withHIIT sessions. These arehigh-intensity interval workouts, which combinemuscle gainandfat loss.
You will therefore have the impression of exerting yourself as much as for a jog, while soliciting more of your muscles! Then, when you’re more comfortable, you can switch toweight machinesand startmore intense workout routines.
Slow down with cardio
If you like cardio, we reassure you right away: it is not necessary for askinny fat womanto banish cardio totransform her body.
You can keep individual sessions small (no more than 20 to 30 minutes), with a weekly rhythm of no more than150 minutes of moderate-intensity training. This allows you tosweatandburn fat, while preventingmuscle wasting.
If you want to combine cardio and strength training in the same session, always end with the cardio part, and not the other way around. Otherwise, your muscles will be overtired and you will have poormuscle gains.
And remember: if you need to exercise,HIITis a type of training that will be just as effective as pure cardio!
Take charge of your diet
We can’t repeat it enough: you can do everything right in the gym, if you don’t rethink your diet, you will never see the long-awaited results. Skinnyfat womengenerally pay very little attention to theirdiet, and that’s a big mistake.
Conversely, the good news is that you don’t have to follow an expensive or complicated diet. Tolose fat, you simply need tobe in a calorie deficit. To do this, reduce your daily consumption by 200 to 300 calories, but no more. Indeed,dieting too drasticallyis said to be one of the most reliable ways to burn off your hard-earned muscle!
So that would defeat your number one goal, which is to solve yourskinny fatproblem throughbuilding muscle.
In addition, when you reduce your calories too much tolose fat, your body reacts in various ways toreduce its total energy expenditureandslow down weight loss: it goes into “starvation mode” and will store the little fat it will have on hand to compensate for the future moments of deprivation that you impose on him.
Yourmetabolismis then damaged, and you willnaturally burn fewer calories, which is a natural and unavoidable side effect ofcalorie restriction.
In summary: Skinny fat woman
It is not pleasant to be told or to understand that one is part of the category ofskinny fat women. Yet it is the necessary first step towards the physical transformation you desire! For several reasons (cardio, diet, genetics, diets, etc.), you may have afat percentagethat is too high for yourmuscle mass. Luckily, you can fix this by getting started withstrength training.
Without stoppingcardio workouts, slow down to give your muscles enough rest tobuild and grow.Also, pay attention to yourdietand don’t just think in terms of calories; thequality of the foodyou eat is also crucial to avoidingstoring fat around your midsection. We hope this article onskinny fat womenhas steered you and given you the answers you need!
