Skinny Fat Solution: How to Lose the Skinny Fat Body Type?

Skinny Fat – What is it?

“Skinny fat” refers to someone who appears slim in clothes but has a high amount of body fat and little muscle mass underneath. Think flat arms and legs, but a soft belly and love handles, which especially becomes noticeable when the shirt comes off. That is skinny fat.

What causes Skinny Fat?

This body type usually happens when:

You don’t lift weights or do resistance training
Your diet lacks enough protein
You’ve dieted hard but lost more muscle than fat
You do too much cardio and not enough strength work

It’s all about an imbalanced muscle-to-fat ratio.

How to get rid of a Skinny Fat physique?

The goal isn’t just to “lose weight”, it’s to rebuild your body through a process called body recomposition.

Here’s how it works:

Lift weights at least 3 times per week
Eat enough protein (aim for 0.7–1g per pound of bodyweight – e.g. if you weigh 150g you eat around 140g of protein)
Train progressively to build muscle on your body
Be consistent — this isn’t an overnight fix

The more muscle you build, the leaner and more athletic you’ll look, even if your body weight doesn’t drop dramatically.

What workout routine should I follow? 🏋️

If you’re skinny fat, your top priority is to build muscle and not overdo cardio.

I recommend starting with:

A 4-day hypertrophy (bodybuilding) split
Focus on big compound lifts: squats, presses, rows, deadlifts
Don’t train like a powerlifter — train like someone trying to look good with their shirt off

You don’t need to kill yourself in the gym — just follow a proven plan and stick to it.