What Does 'Skinny Fat' Mean? The phrase 'skinny fat' or metabolically obese normal weight (MONW) is used to describe someone who appears to be lean, but actually has a high body fat percentage.
The term skinny fat or normal weight obesity (NWO) refers to a person who is normal or below normal weight but has a higher than optimal body fat percentage and often lower than optimal lean body mass. A person with a skinny fat body type can have very high amounts of body fat as compared to a lean body mass.
They are the ones who work out at the gym for a year and still look the same – wiry and thin. They have little body and fat, and little muscle. They also might be designated the skinny-fat ectomorphs. They tend to eat high sugar and fatty foods without abandon, due to their propensity to gain weight with difficulty.
Any body type is it, ectomorph, endomorph or even mesomorph, can become Skinny Fat [although the latter two to a lesser degree than the former one].
Endomorphs may also be "skinny fat." That means that they have a reasonable Body Mass Index (BMI), but do not have good muscle definition. They may not look fat, but they're not toned either.
Exercise is vital for good health. This is especially true as an endomorph, as you tend to store fat easily and have difficulty losing weight. You may need a specialized diet plan and fitness method to reach your health goals and an appropriate weight.
Lean Proteins
Balancing macros is essential for an endomorph. Shift away from carbs and eat more protein. Protein helps build muscle, which boosts metabolism and fat loss. Aim for 35% or more of daily calories from lean protein sources like lean beef, chicken, fish, and some plant-based proteins.
The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body.
In short, to get rid of the "skinny fat" look, you need to focus on building muscle mass. The most effective way to achieve a lean and toned physique is through compound exercises like squats, deadlifts, and chest presses, which target multiple muscle groups at once.
Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight.
Simply put, the more muscle mass you have, the lower your body fat percentage is going to be. As well, the more muscle mass you have, the more energy you expend (and fat you burn) even at rest. So in order to avoid being skinny fat, you'll want to ensure you prioritize building muscle.
If our workouts are good enough, we may even be able to gain muscle and lose fat simultaneously (at least while we're still skinny-fat). That's what hypertrophy training is for. Hypertrophy training is a bit of a technical term.
Recognise Skinny Fat
Even though belly fat hides well, there are some external characteristics by which skinny-fat people can be identified: little discernible muscle mass. thin arms and legs. lack of leg and hip fat.
Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity.
Remember that the main cause of skinny fatness is not having enough muscle. Since strength training is the single most effective way to maintain and build muscle mass, it's also the single best way to not be skinny fat. Simply put, heavy, compound weightlifting is your golden ticket to fixing skinny fatness.
Essentially, the net result of losing muscle mass (and decreasing metabolic rate) and gaining fat mass due to maintaining the same caloric intake with a lower metabolic rate creates the skinny fat condition. Diet and exercise (or lack thereof) play key roles here.
If you're perhaps just a bit skinny fat but already at a healthy weight and have no other health concerns, you may be able to get ripped within six months. The same is true if you're slightly overweight but still have a decent amount of muscle mass.
Apple Shape
Abdominal obesity is probably the most dangerous of all, and apple body shape is considered at the highest risk for health issues compared to the other body types. Larger waists can mean higher risk of heart disease.
Yours is the most challenging of the body types, but with hard work and dedication you can achieve great results! Your best bet is to combine both exercise and a healthy diet, as it will be more difficult to achieve fat loss and a flat stomach with just diet or exercise alone.
Individuals with an endomorph body have a slower metabolism and gain weight easily. Eating a diet high in lean protein, vegetables, and whole grains will help them shed those pounds. Engaging in physical exercises and drinking a sufficient amount of water will improve your mood and boost your metabolism.
Plyometric exercises like frog jumps, aerobic circuit training, AMRAP, and Tabata workouts are great cardio options for endomorphs as they share HIIT's same metabolism-boosting benefits. Steady state cardio two to three times a week will ensure you stay in a weekly calorie deficit.
Endomorphs are rounded, with lots of muscle and body fat, a stockier structure, and a slower metabolism. (Think of football linemen.) Mesomorphs are athletic and muscular, capable of gaining weight or losing weight easily thanks to their efficient metabolisms.