For weight loss, it is not exclusive to overweight individuals. For some people, they cannot be labeled as fat or thin. “Looking slim in clothes” may be possible, but “having flesh when undressed” is true, although it may appear loose and shapeless. Often, there is a chubby belly, known as “skinny fat.” We have detailed this body type in previous articles. You need to understand and prevent the body shape – skinny fat. Do not let yourself lose weight to become a skinny fat person.
For this group of individuals, should they focus on muscle building or fat loss first? Today, let’s delve into this topic.
I. Potential Risks of Skinny Fat Individuals
Perhaps your weight falls within a healthy range, but that does not determine whether your body shape is good or healthy because various factors such as water, bones, muscles, and fat influence our weight. Skinny fat individuals often have lower muscle content than the average person. Even with more fat, due to low muscle mass, their weight may seem fine. They may appear not obviously fat, unlike overweight individuals who consciously make changes, which can lead to long-term health issues.
II. How to Test if You Are a Skinny Fat Individual (Puff Pastry Person)
Skinny fat individuals, also known as puff pastry people (skinny fat), often have a BMI within the normal range, but in reality, they have very little muscle mass and a large portion of body fat. We often see individuals with similar weights but significant body shape differences. You can self-test using BMI:
Body Mass Index (BMI) = Weight (kg) ÷ Height (m)²
If your BMI is within the normal or lower range, and your body fat percentage is above normal (adult males 15-18%, females 25%-28%), then you can be classified as a skinny fat individual.
In addition to BMI and body fat percentage, skinny fat individuals have the following characteristics:
1. They do not look fat, and others may perceive them as not needing to lose weight, but they feel overweight with excess fat. When undressed or when pinching their belly, they can feel excess fat.
2. They have minimal fat on their limbs but carry excess fat around the waist and abdomen.
III. Why Do Skinny Fat Individuals Exist?
Skinny fat individuals are often individuals who previously lost weight through extensive dieting, resulting in significant muscle loss along with weight loss. This extreme weight loss method may reduce weight, but health levels remain unchanged. While they may not appear very fat and have small frames, without exercise habits combined with poor lifestyle choices, especially habits like smoking and drinking, they accumulate excess fat, notably in the abdominal area.
IV. How Can Skinny Fat Individuals Change? Should They Focus on Muscle Building or Fat Loss First?
This depends on your current state and desired aesthetics. If your ultimate goal is to have a great physique with a certain amount of muscle mass and a defined look, whether you choose muscle building or fat loss, both journeys must be undertaken, albeit in different sequences. Choose based on your current condition:
1. Fat Loss
If you are a skinny fat individual with high body fat, your initial focus should be on fat loss. The key to fat loss lies in your diet—maintain a calorie deficit, incorporate suitable aerobic and strength training, and persist until your body fat reaches a normal level or slightly below it. Then, consider transitioning to a slow muscle-building phase.
2. Muscle Building
If your body fat is not high, but your BMI is noticeably low, with visible belly fat, it’s advisable to start with muscle building. Although you may not want to further increase fat, temporary bulking can improve strength and overall condition significantly compared to your current state.
Choosing muscle building will inevitably increase some fat. After muscle building, schedule a rational fat loss phase to retain muscle mass and eliminate excess fat. Before achieving your goal, be prepared for multiple cycles of muscle building and fat loss.
Prior to deciding on fat loss or muscle building, clearly understand your current body status, goals, and acceptance of being overweight or slim. Knowing these factors, select your goal, whether it’s fat loss or muscle building. Additionally, both processes do not deliver immediate results, requiring patience. Don’t give up or resort to extreme dieting and training methods due to not seeing results quickly.
3. Training Recommendations
Regarding training, regardless of gender, combining aerobic and strength training is crucial. For assistance in planning a training program, this article could be beneficial: A great fitness plan is the beginning of success; guide to creating your fitness plan.
4. Dietary Recommendations
In terms of diet, briefly stated, there have been many articles on bulking and cutting diets before. If interested, you can search and read them on my homepage. In summary, maintain a slight calorie surplus or deficit, ensuring the calorie difference is not too significant, typically around 300 calories. Opt for healthy foods, prioritize protein intake, but do not shy away from carbohydrates and fats. Gradually adjust your diet based on your lifestyle habits with moderation, without excessively suppressing your desires.
Xiaofang loves weightlifting! She shares fitness knowledge daily to help you achieve a great physique! Please support the author by liking and sharing at the end of the article to encourage writing more content. Thank you!
