The “Skinny Fat” Solution (FAST FIX!)

The “skinny fat” body is instantly recognizable. It is characterized by having a skinny body with no appreciable amount of muscle mass while still maintaining enough body fat to look soft without a shirt on. This is an all too common look and one that needs to be changed starting today.

In this video, I’m going to show you the best way to fix a skinny fat body type.

Though both nutrition and training changes are going to be needed to solve the problem, it will become clear which one is the best way to go very quickly.

To start, let’s discuss the skinny fat body again. It is often times marked by having skinny arms, skinny legs and narrow shoulders. This comes from having a lack of muscle development in these key areas. At the same time, there is likely very little chest muscle and back muscle development. All the while, the midsection looks not only soft but can be a bit doughy too since there is still body fat accumulation that keeps the lower abdomen looking bad.

The root problem underlying this entire condition however has to do with the overall lack of muscle across the body.

Not only will adding muscle make the body look much better even if the body fat levels stay the same, but the additional lean tissue will help to elevate the body’s metabolism making it easier to lose fat along the way.

So as is often the case when it comes to tackling the solution to being skinny fat, you have one of two choices. You can start by focusing on getting rid of the body fat problem or you can focus on building muscle tissue. Doing the former is never a great idea. The reason for this is that as you lose the fat you have done nothing to fix the lack of muscle. What you are left with is a body that looks just plain skinny.

Most often, when the skinny fat person diets down even further to get rid of the last percentage points of body fat they are left looking sickly and extremely skinny. In this state it actually becomes harder to build new muscle mass even if you shift your pursuit at some point in the near future.

For this reason it is always best to instead focus on building more muscle through making the right changes to your workouts. That said, nutrition is and always will be helpful in supporting your pursuit of muscle. This is specifically true when you consider your daily protein intake. You have to make sure that you are at least getting in .75 to .8 grams of protein per pound of bodyweight if you want to support adding new lean muscle tissue.

If you have to count your grams of protein over the course of 1-2 days to get a sense for how close you are to doing this then by all means do so. If you find that you come up short, it is easy enough to simply swap out some carbs for protein since they are the caloric equivalent on a gram for gram basis at just 4 calories per gram.

When it comes to training you have to start. You may think that you are but if your approach to working out is casual and non-committal then you are likely exercising and not training. Training is defined as following a specific progressive plan with consistency. Heading to the gym a few times a month is not going to cut it. While any activity is better than inactivity for staying healthy, new muscle tissue can only be forced to grow by giving your body no other choice not to through planned progressive training.

Within your workouts make sure that you are including the big lifts and progressively getting stronger in them. The squat, bench and deadlift are compound exercises that incorporate a lot of muscles together into the lift but can still be complex for some people. Learn how to perform these correctly and take some time to address any underlying postural or mechanical flaws in your body to make sure you are building on a solid foundation.

The accessory lifts can be used to focus on additional volume for creating hypertrophy as well as building the mind muscle connection that is necessary for adding muscle.

For more videos on how to lose fat and the best way to fix a skinny fat body, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

[russellkerr]

Skinny fat is definitely my situation. I am trying to start a training plan a bit late in life. I am 78 years old. I have a total gym and dumbbells. I have been working out following some of your videos. I started with posture correction, diet change and regular calisthenics. Most of my excess fat is gone. I enjoy seeing Jesse’s progress. It inspires me.

[PAIN]

It’s nice that Jeff keeps appearing on this channel, love the work Jesse, keep bringing Jeff plz.

[arubanjames]

This channel is saving my life! I watch a video on skinny fat, see a quick screen shot on posture and now I’m fixing that and instantly feeling better, squatting for real for the first time in my life at the age of 46. 3 years sober, 2 years of regular gym time, started with barely able to do 2 minutes on a bike, and not able to do the bench motion, now friends are complimenting how I look! Put on some muscle, lost some fat, bathroom scale still reads exactly the same 215, and I am happy!

[jesustunon]

I can't believe I stumbled into this video!! Skinny fat is definitely me right now. Thank you Jesse for showing your progress, it me brings loads of hope and motivation

[fhram]

Legend has it that Jeff's biceps have their own pillows.

[benoitvibes]

That was me last year. The first month is the hardest. But after a year, I can gladly say it's a lifestyle now. Thanks to this channel I am starting to understand a bit of the process and it has given me confidence. So grateful lads 🙏 Let's keep this going 🙌

[EEGmaghrabi]

Guys im serious! After actually doing everything that I already knew I should do to lose belly fat, and getting motivated by this channel, I actually am on my way to get lean for the first time in my life ever. I was always skinny fat. When i sat down i could feel some fat roll going over my jeans. Now instead, when i sit down it actually goes into my pants instead of over. Its still not gone but almost. Just listen to Jeff and trust the process. I realized that my body is not an exception and follows basic science just how they explain on this great channel! Give youtself time to change unhealthy habbits and stick to it. Cheers.

[kurtlawrence]

I started watching Jeff as a 15 yr old now I'm 22 Jessi, mate you have come a long wayyyy!!! It is so wholesome to see these two today! 😭

[chamcham]

My skinny fat solution has been 20 minutes of jump rope (5 to 6 days a week) and either kettlebells or bodyweight exercises. It’s made a huge difference. Of course, nutrition is also very important.

[DanielCutting]

Love the videos! Never really a fast fix to any fitness goal - just hard work and dedication but love your knowledge and expertise 👌🏻👌🏻👌🏻

[fellowperson]

Lack of mobility is one thing I'm finding as a skinny fat person. My flexibility is trash, but I'm working on it! After a month, I've noticed small improvement. Feels like it's all a game of minimal returns but it's worth it in the end.

[psboiy]

Your channel has the best fitness videos on Youtube. No BS, straight to the point, and excellent tips in every video. Keep it up!

[morningstar]

Haven't tuned in for a while. Jesse really has come a long way. Well done! For a while he didn't seem to be making much progress i seem to recall. Shows what consistency, progression, rest and right food can achieve. Jeff looks like a living statue as ever. Respect! Great video. Solid advice. Thanks!

[aidennymes]

I miss the good old times where jesse was staring into the camera with his big eyes all through the video

[gmeister]

Thanks! I’m 53 and This is exactly where I’m at and my mindset towards defeating my waste line.
I was in the hospital for nine days because of COVID related pneumonia and when I got out my muscles had atrophied on top of my situation and just in general I figured working out was going to help with my recovery and it really did.
It’s encouraging to actually see the transformation take place like you are showing because I don’t have access to a bench but just dumbbells and cables.
Part of the problem is not just being skinny but tall. You’re pushing the weight further when you bench or do exercises that require your arms to extend.
It’s so bad that when I hold a weight that’s too heavy I actually feel a strain on my fore arm bones even though I can lift the dumbbell lol
It’s not just from age either. I’ve always been that way so I’m taking it kind of slow to let my bones and joints strengthen as well

[jesse]

I went from skinny, to skinny fat, got off opioids 2 and a half years ago, and am in recovery, and now officially, at least to me, past skinny fat, sitting at 217 lbs. Today is day 1 of taking it seriously to lose the weight and get in better shape and health. 48 years old and feel like I'm 60.

[xaxjchuongduong]

I think Jeff should just adopt Jesse at this point

[ryanweaver]

As always, Jeff nails the initial cause and offers an amazing resolution.

[mycommentpwnz]

I went from having a nearly perfect build, in 2010 (at 29 years old) to having a terrible build in 2020. Ten years of INSANE STAGNATION, and eating hotpockets/pizza, dunking everything in ranch or butter.
However, over the last 18 months, I've radically changed my body & physical health, and this channel deserves some of the credit. But, you know what's been the BEST PART of changing? The improvement in my BRAIN CHEMISTRY.
The dopamine/endorphins make life better. It's SO MUCH easier to maintain positive points-of-view.
Sure, the aesthetics have their moments, the physical health benefits are cool, but the mental health gains, now THAT'S where it's at.

[spacesax]

Simple fix:
1. STRENGTH TRAINING IS A MUST! Start any weightlifting program that focuses on all muscles hit 2x a week. Make sure you progress with time in your lifts
2. DIET WITH PROTEIN. Eat at maintenance calories or a small deficit with 120-180 grams of protein per day