Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Despite what the scale says… you may be medically obese!

The typical thought process is that if you are overweight, you are unhealthy, and if you are thin, you are healthy.

But there is more to your weight than merely being “fat” or “skinny.” 


If you are thin, you may have a specific body type that is a significant health hazard!!!

Have you ever heard someone throw around the term SKINNY FAT?

This is when someone is SKINNY (of average weight or sometimes even underweight), but has little to no muscle mass. These people may look thin, but actually have high levels of body fat, particularly in the midsection. 

There is a medical definition of being “Skinny Fat” — It’s called “Metabolically Obese Normal Weight” or MONW, and it can be hazardous to your health. One group of researchers discovered that nearly 1 in 4 “skinny” people actually have pre-diabetes and are medically obese! 

You may think being SKINNY FAT is a “body type” you are doomed to have forever. 


You are indeed sort of battling two evils since it’s hard for you to gain muscle and easy for you to gain fat… but you are NOT cursed forever!

You just have to work smarter to be successful in reaching your fitness goals!

Picking a diet and training plan can be very frustrating if you are Skinny Fat because you are plagued with the question … DO I  LOSE FAT FIRST or PUT ON MUSCLE FIRST?


It depends if you are “more fat” or “more skinny.”

Either way, the end goal is going to be achieving BOTH muscle gain and fat loss.

While it’s not impossible to build muscle and lose fat at the same time, it’s harder to do when you are in a caloric deficit, which is usually needed to lose body fat.

So what do you do?


  1. STOP prioritizing cardio.
  2. START lifting weights.
  3. DO NOT attempt to bulk.
  4. DO FOCUS on proper nutrition for your body type.
    ** Unsure of what your body type is? You can take our FREE BODY TYPE QUIZ**

Let’s talk about cardio…

Not prioritizing cardio DOES NOT mean you don’t do ANY cardio. It means that you don’t be a “cardio bunny” and focus on cardio more than strength training. You need BOTH!!

A mixture of cardio and strength training is key for those with a “skinny fat” physique.

Cardio can blast fat, improve your fitness level, and it improves metabolism. Strength training builds muscle. 

We suggest you focus on HIIT cardio over steady state. Based on endless research and our client success rate, we believe that HIIT burns more fat and is less muscle wasting than countless hours of steady state. 

Pending how high your body fat level is, you will probably want to aim to get in 10-20min of HIIT cardio 3-5 days a week.

Again, steady-state is not a bad thing!  It’s just not the best option for your primary cardio. Depending on how high your body fat is (and your heart health), you will probably want to add in a couple 15-30 min steady state cardio sessions each week.

It would help if you also were focusing on your daily NEAT (non-exercise activity thermogenesis.) This is the energy expended for everything we do that is not sleeping or exercise-related. If you make some simple daily habit changes, you will increase your NEAT and burn extra calories during activities you are already doing! Think… walking, cooking, yard-work, even typing on your computer, watching tv, or fidgeting.

Let’s talk about strength training…

Building muscle will be the primary focus of someone that is Skinny Fat because having more muscle means you are going to be burning .. more fat!

For every pound of lean muscle mass added to your frame, you will expend roughly an extra fifty calories at rest! This is exactly why you must focus on building muscle!

To build muscle, you are probably going to want to lift hard and heavy 4-5 days a week. Challenge yourself with heavy weight (as long as you are using proper form) in that 8-12 or maybe even 15 rep range for most lifts.

Focus on progressive overload, which is simply a gradual increase of stress placed on your muscles. This could be adding more weight, more reps, or more sets over time.

You will also need to focus on volume. This means you may need to train a body part more than once a week. You can easily accomplish this with various types of training programs, such as doing a Push/Pull/Leg split, or an Upper Body/Lower Body structure.

If you aren’t sure about proper form, we have videos that go over just about every exercise and every body part on our YOUTUBE CHANNEL.

Let’s talk about diet/nutrition…

Exactly how many calories you should be eating will be very individual for every person.

No matter your body type, it’s crucial that those with a SKINNY FAT frame  focus on the MOST IMPORTANT MACRO of all .. PROTEIN!

You have to eat enough protein. The typical suggestion for someone training hard is 1-1.5 grams per pound of bodyweight. Again .. this exact number will vary from person to person.

We are not telling you to go eat all the protein you want. Excess protein consumed can be stored as fat, just like carbs or fats can. Your calorie intake needs to be in check, no matter what macro you are consuming. 

Being skinny-fat no doubt sucks


If you follow all of the advice outlined in the video aboveyour body DOES NOT have to be stuck this way!!

Remember that being “Skinny Fat” is very different than being genetically skinny. Often these body types are given the exact same diet and training program! This is HORRIBLE advice!! 

If you are skinny fat, it is most common that you will fall into the ECTOMORPH category, but that isn’t always the case.  If you want to take out all the guesswork, we can do it for you!

We have a FREE BODY TYPE QUIZ you can take that will tell you everything you need to know about your individual body type and the best way to eat and train to see optimal results!!

It’s only a few questions … check it out HERE!

We hope our SKINNY FAT FIX helped you out! We also have endless workout videos, diet tips, and even recipes on our YOUTUBE channel!  Make sure you go subscribe! 

We also have an amazing community of support over on our INSTAGRAM and FACEBOOK pages! If you haven’t already, go give them a follow! We’d love for you to post your progress and let us know how your SKINNY FAT FIX is going!