Being “ Skinny fat ” means having a thin physique, but still having a certain amount of body fat. This phenomenon can pose some obstacles to progress in bodybuilding. The different aspects to take into account to succeed in developing your muscles when you are in this particular situation.
Analyze its initial state
The first thing to do is to assess your current situation in order to better understand the necessary changes:
- Determine your body fat percentage (ideally with the help of a professional)
- Identify your strengths and areas for improvement
- Check your diet: Are you getting enough protein, carbohydrates and healthy fats?
After analyzing the initial state, you can determine the best way to proceed to achieve your specific goals.
Appropriate nutrition and diet
First, you need to look at your diet. Diet plays a vital role in our weight gain or loss. To be able to progress in bodybuilding, you need to ensure that you have an adequate caloric intake:
- If you are too thin: Add more calories (mostly from protein and fat)
- If you have excess fat: Reduce your carbohydrate intake slightly
The goal is to find the right balance to maximize your results without compromising your efforts in the gym.
Reduce calorie intake
In order to lose fat, it is necessary to create a caloric deficit, that is, consume fewer calories than our body expends. Start by evaluating your daily caloric intake and reduce it by 300 to 500 calories per day .
Increase protein intake
Protein is essential for building muscle, vital for a Skinny Fat. Try to include a lean protein source, such as chicken, turkey, eggs or plant-based protein (tofu, legumes) in each meal. Aim for a daily intake of between 1.5 to 2 grams of protein per pound of body weight .
Favor sources of complex carbohydrates
Focus on sources of complex carbohydrates, such as vegetables, whole grains and legumes. They provide energy in a more stable way throughout the day, especially during your sports sessions.
Eat enough quality fats
Fats don't need to be completely banned from your diet, as they play an important role in both our hormonal health and our satiety. Choose quality sources of fats, such as avocados, nuts, seeds and oily fish.
Often Overlooked Nutrient: Fiber
Fiber is often an underrated and under-consumed nutrient. Yet it plays a crucial role in satiety, weight control, and digestive health. Be sure to include enough fruits, vegetables, legumes, and whole grains in your diet to get at least 25 to 35 grams of fiber per day .
Customize your bodybuilding program
It’s important to tailor your exercise routine to specifically target your body’s needs. Here are some key things to keep in mind when customizing your program:
Keep your routine simple
When you're starting out in strength training, there's no need to follow a complicated program with complex sets and repetitions. Instead, aim for a simple program, with basic exercises for each muscle group, all performed three or four days a week.
Training frequency and volume
Find the right balance between training frequency and volume to help you progress without risking overtraining or burnout. Try starting with a 3-day training schedule, such as the traditional Monday - Wednesday - Friday , and adjust according to your goals and level.
Compound exercises
Emphasize compound exercises, which engage multiple muscle groups simultaneously. These movements include squats, deadlifts, pull-ups, bench presses, and shoulder presses. These work more muscle fibers and promote muscle growth.
Effectiveness of the sessions
Focus on the intensity of your workouts, aiming for a total duration of 45 to 60 minutes per session. This approach will maximize muscle stimulation without drawing too much on your energy reserves.
Think about your joints!
Muscle strengthening should not be neglected, but it is also crucial to ensure joint health for mobility and injury prevention:
- Include specific exercises to strengthen stabilizers and periarticular muscles.
- Regularly perform joint mobilizations to maintain good flexibility and improve your range of motion.
- Promote recovery: Hydration, quality sleep and post-workout stretching will contribute to better muscle and joint recovery.
Don't neglect cardio
While strength training is the key to progressing when you are in a “Skinny Fat” situation, you should not forget the importance of cardiovascular exercise. It helps build your endurance, improve your heart health, and burn extra calories. Incorporate a few cardio sessions (running, cycling, swimming) into your weekly routine to maintain a healthy body weight while promoting muscle growth.
The ideal bodybuilding program for “Skinny fat”
A good bodybuilding program for “Skinny fat” people could be structured as follows:
- Monday: Strength training (eg: squats, deadlifts, bench press)
- Tuesday: Active rest (e.g. yoga, joint mobilizations)
- Wednesday: Training focused on muscle hypertrophy (eg: biceps curls, triceps extensions, lateral raises)
- Thursday: Active rest (e.g. swimming, stretching)
- Friday: Cardiovascular type training (e.g. running, cycling, jumping rope) to stimulate fat loss
- Saturday and Sunday: Complete rest
It is important to note that the pace and days can be adjusted to suit your schedule and needs. The key is to replicate a similar training structure with varied sessions.
Tips for optimizing your bodybuilding progress
In addition to a proper diet and well-structured training, there are a few tips to achieve even better results:
- Patience and perseverance: Results do not come overnight. You must therefore remain diligent and regular in your training and not give up when faced with difficulties.
- Rest and recovery: Without enough quality sleep, our muscles will not develop properly. So make sure you get at least 7-8 hours of sleep every night and take naps when you need them.
- Functional exercises: Compound exercises (like squats, deadlifts, and bench presses) are great for working multiple muscle groups simultaneously and getting fast results.
Listen to your body to make better progress
Finally, knowing yourself and being attentive to your feelings is essential to be able to adapt and adjust your training as you go. This can involve taking into account your form of the day, adjusting the loads or even modifying exercises if necessary.
Keeping track of your performance, such as weights used, rest times between sets, or the number of repetitions performed can also greatly help assess your progress and thus optimize your training.
Skinny fat: In summary
Every individual has their own body composition and specific bodybuilding goals, but with determination and a well-thought-out strategy, it is possible to transform your “Skinny Fat” appearance into a more athletic and healthy body. By following the tips mentioned above, you can customize your nutrition and exercise approach to maximize your progress and achieve the results you want.
