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If you’re skinny but still have a small belly and little to no muscle definition you are skinny fat. Both men and women can be skinny fat and even though you might look normal with your clothes on, you look soft and weak when you’re shirtless.

The problem is that many people who are skinny fat don’t know what to do about it and if they should gain weight or lose fat first. In this post I will answer that question for you and also show you the right workout and diet to make you look leaner and generally healthier. 

Before we get started let’s first cover the three main reasons why people get skinny fat in the first place.

1. Poor nutrition

The number on reason why people get skinny fat is that they follow the wrong diet. The standard western diet is pretty low in protein. Protein is extremely important for muscle growth and muscle maintenance and if you are not providing your body with enough of it, you will quickly lose muscle mass especially when you are dieting.

That’s why many people who only cut calories but don’t keep their protein high will not only lose fat but also muscle. The less muscle you have the more likely you are to look skinny fat.

In fact, the main difference between someone who looks fit and someone who looks skinny fat is often their percentage of muscle mass and not body fat. That’s why building more muscle should be at the very top of your priorities if you want to lose skinny fat.

2. No Resistance Training

Unfortunately, this is where many people make the second mistake, which is that they do no type of resistance training. Resistance training can be anything from bodyweight workouts to heavy weight lifting. Next to protein, resistance training is the second key factor to building muscle or maintaining it when you are dieting. 

It will also make your weight loss efforts easier because physical activity burns calories which means you can eat slightly more when to compared to only dieting without workouts.

3. Too Much Cardio

Of course, pretty much everyone knows of the health and fat burning advantages of exercise. The problem is that not only do most people do too little resistance training, they also do too much cardio. 

Don’t get me wrong, cardio is important for your heart and lungs, but you can have too much of a good thing. If you are building muscle then long hours of endurance training will be counterproductive.

Not only will they wear you out and leave less energy for your strength training, but too much overall stress and exercise increases cortisol which hurts fat loss and suppresses anabolic hormones.

So the bottom line is that if you want to get rid of skinny fat and gain muscle your primary focus should be resistance training, maybe some small amount of cardio and the right diet. 

With that in mind, we can build the right workout and the right diet for fast results. Let’s start with your diet.

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