Skinny Fat Body Type: Help w/ Routine Please!!

posted 2 years ago in Fitness
Post # 16
2584 posts
Sugar bee
  • Wedding: June 2008 - County courthouse

I’m not skinny fat and really don’t know what that means. But I have lose 12 lbs since november. I significantly cut down on my animal flesh porion and upped my veggie consumption. Any meat portion should be small and veggies should make up most of what you’re eating. I also cut back alot on dairy. I dont eat breads anymore either. I cut out junk food, sweets, soda, and no fast food. My family doesn’t even go out to eat cuz of the huge portions. Most of losing weight is your diet…not working out. What most people think is healthy, really isn’t. 

Post # 17
11 posts

I don’t think I would call my current body skinny fat but I’ve definitely been there due to a sports injury leaving me unable to workout for what felt like ever but was really about half a year. What helped me was slowly getting back in shape and doing yoga and sculpt! I took classes in a studio but there are some Greta YouTube videos. I’m not a HIIT fan so I found these much more my style and they helped! I’ve since gotten back into weight lifting and would really recommend it if you can find a gym. While my weight doesn’t really change I can tell my body has! 

Post # 18
253 posts
Helper bee

hungrymeow :  girl, it also depends what you eat in those 1200, it should not make you gain weight.  For example, 900 calories is bare minimum for a body to survive without any excersise.  I am 5′ 6″ and by summer time I am usually more toned (weight 120 lb), so I eat 1400-1500 in summer time plus 5 times a week gym. Winter is for bulking,  I eat 1700  calories, currently my weight 125-126 lb. 

Post # 19
1183 posts
Bumble bee

I’m also “skinny fat” lol, which my brother always reminds me. I find yoga and Pilates good, combined with low intensity cardio like swimming laps. Depends on your body goals, but I find that keeps me lean but adds a bit of tone. So I never change dress sizes or anything, but my figure is more toned if that’s makes sense. Anyway that’s my skinny fat fitness regime xo

Post # 20
13590 posts
Honey Beekeeper
  • Wedding: November 1999

Beachbody has some awesome home-based workouts that have planned schedules and even eating plans to help with weight loss and/or muscle gain.  You can compare and contrast their programs on their website.  I’ve done several of them and find them entertaining enough to finish the whole program, then switch to a different one. 

Post # 21
1840 posts
Buzzing bee
  • Wedding: July 2016

I think you need to give yourself more calories on the day you work out, especially HIIT. HIIT scorches calories, which honestly I don’t think you need since your goal is to tone rather than to lose weight. But even strength training requires energy, and if you aren’t eating enough you won’t get the results you want (muscle tone). Do you have a fitbit or another tracker that can show you how much you burn when you’re working out? I have one, and I usually aim to burn 200-250 calories when working out, and I allow myself to eat more calories because of it. 

Have you calculated your BMR (the amount of calories you would burn just by laying in a bed all day)? You definitely don’t want to go under that number. 

Also, definitely don’t strength train or HIIT every day. If you’re doing something like yoga, every day is fine. But you need a few days to recover from working your muscles and HIIT is just too intense for every day. Shoot for 3-5 days a week.

Post # 22
1362 posts
Bumble bee

If you don’t want to be skinny fat, you need to build muscle mass by strength training. You won’t gain muscle by only eating 1200 calories a day.  

Post # 23
5049 posts
Bee Keeper
  • Wedding: September 2017

Kayla Itsines SWEAT app is great for step by step routines and visual instructions for at home workouts.  Most of which do not require any equipment.


Post # 24
704 posts
Busy bee
  • Wedding: October 2016

I like Bodyfit by Amy on youtube. She has quite a few videos (all free), and if you look for ones that are “bodyweight workouts” there’s no equipment required apart from a mat or towel, and they can be done in pretty tight spaces. I started doing her videos back when I was pregnant since she has several prenatal videos that were actually challenging (most are way too easy), then continued to do her regular videos afterwards.

She also has videos that require minimal equipment if you end up investing in a small set of hand weights or kettleballs, etc. She shows a lot of modifications for beginners, and modifications for people that want an extra challenge. It’s all high intensity interval training workouts, so most of them can be done in 25-30 minutes. I’ve also done Fitness blender, but I prefer Bodyfit by Amy…not really sure why, I guess I just like her style better.

Post # 25
383 posts
Helper bee

Cut out white and processed food.

Go hard on the weights.

Eat lots.

I did it.  I have a 6 pack with a shape after two kids.  It’s possible.

Post # 26
1330 posts
Bumble bee
  • Wedding: September 2005 - A Castle

You can only change your composition with resistance training.

If you can’t get to a gym, look into a bodyweight program: You Are Your Own Gym, Convict Conditioning, or Bret Contreras’ Strong Curves Best Butt Bodyweight.

Post # 27
88 posts
Worker bee

Don’t just do cardio.  It will cause you to lose muscle.  Lift heavy.  Less reps with heavier weights.  Make every lunge count.  Do short bursts of cardio in between sets.  Jump roping, mountain climbers, etc. 

Post # 28
99 posts
Worker bee
  • Wedding: January 2019

I am also skinny fat, and have been working my butt off to get ready for my wedding. I was a runner for a long time, but I finally found the routine that is actually making me feel good about  my body. I do a body weight workout, that is continuously progressing to higher reps, and then more difficult moves. I’ve gotten stronger, and I’m starting to get to the point where I’m losing weight without changing my diet at all. has the full routine. I really recommend it. Although you may need to get creative with furniture for some of the moves. I already had a chin up bar available.

Post # 30
180 posts
Blushing bee

I’m in the “skinny fat” camp as well, 5’2″ 112-115 depending on recent taco/beer consumption…currently eating a taco at my desk. It’s winter, I need to stay warm! lol When I am actively trying to tone up (wedding, swimsuit season) I track my calories with MFP, which really just makes me think about my choices and they’ll almost inevitably be much healthier/lower carb, and do 15-20 minutes of HIIT/body weight strength workouts a day (5-6 days a week).  After 2-3 weeks of this, I can usually see a big difference and it’s not that difficult to maintain.  The HIIT workouts tone my muscles pretty quickly, especially if you use 5 lb. weights during them, and the lower carb eating just makes you look slimmer overall since you won’t be retaining excess water.  You won’t get super ripped this way (you’d have to do a lot more strength training for that), but it will definitely help.

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