Being " Skinny fat " means having a slim physique, but still having a certain amount of body fat. This phenomenon can pose some obstacles to progress in bodybuilding. Here are the different aspects to consider to successfully develop 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 forward to achieve your specific goals.
Appropriate nutrition and diet
First, you need to focus on your diet. Diet plays a vital role in our weight gain or loss. To progress in bodybuilding, you need to ensure you have an adequate calorie intake:
- If you are too thin: Add more calories (mostly from protein and fat)
- If you have excess fat: Slightly reduce your carbohydrate intake
The goal is to find the right balance to maximize your results without compromising your efforts in the gym.
Reduce calorie intake
To lose fat, you need to create a calorie deficit—that is, consume fewer calories than your body expends. Start by assessing your daily calorie 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 1.5 to 2 grams of protein per kilogram of body weight .
Favor sources of complex carbohydrates
Focus on sources of complex carbohydrates, such as vegetables, whole grains, and legumes. They provide more stable energy throughout the day, especially during your workouts.
Eat enough quality fats
Fats shouldn't be completely banned from your diet, as they play an important role in both our hormonal health and our satiety. Choose quality sources of fat, such as avocados, nuts, seeds, and oily fish.
Often Overlooked Nutrient: Fiber
Fiber is often an underestimated and under-consumed nutrient. Yet, it plays a crucial role in satiety, weight control, and digestive health. Make sure you include enough fruits, vegetables, legumes, and whole grains in your diet to get at least 25 to 35 grams of fiber per day .
Personalize your bodybuilding program
It's important to tailor your exercise routine to specifically target your body's needs. Here are some key aspects to keep in mind when customizing your program:
Keep your routine simple
When you're just starting out in strength training, there's no need to follow a complicated program with complex sets and reps. Instead, aim for a simple program with basic exercises for each muscle group, 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 program, such as the traditional Monday - Wednesday - Friday , and adjust according to your goals and fitness 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 exercises target 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 draining your energy reserves too much.
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're "Skinny Fat," don't forget the importance of cardiovascular exercise. It helps build endurance, improve 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 (e.g., squats, deadlifts, bench press)
- Tuesday: Active rest (e.g. yoga, joint mobilizations)
- Wednesday: Muscle hypertrophy focused training (e.g. bicep 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's 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.
Also read: Which muscles should you work together?
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 don't come overnight. You must therefore remain diligent and consistent in your training and not give up when faced with difficulties.
- Rest and recovery: Without adequate, quality sleep, our muscles won't develop properly. So, make sure you get at least 7 to 8 hours of sleep each night and take naps when you need them.
- Functional exercises: Multi-joint exercises (like squats, deadlifts, and bench presses) are excellent for working multiple muscle groups simultaneously and getting fast results.
Listen to your body to make better progress
Finally, knowing yourself and paying attention to your feelings is essential to be able to adapt and adjust your training as you go. This can involve taking into account your current form, adjusting your weights, or even modifying exercises if necessary.
Keeping track of your performance, such as weights used, rest times between sets, and the number of repetitions performed, can also greatly help assess your progress and optimize your training.
Skinny Fat: In Summary
Every individual has their own unique body composition and specific bodybuilding goals, but with determination and a well-thought-out strategy, it's possible to transform your "skinny fat" appearance into a more athletic and healthy body. By following the tips mentioned above, you can personalize your nutrition and fitness approach to maximize your progress and achieve your desired results.
