How To Fix Skinny Fat Male

I am often asked how to fix skinny fat, especially by young males. As unique genetic body composition matters, there is no “one-size-fits-all” solution. The following is a summary of conversations with a male pro trainer discussing how diet, exercise, and lifestyle helped him reduce his skinny fat.

Be sure to read the article What Is Skinny Fat? (1) so you are up-to-date on the latest science, as it will help you better understand the following.

How To Fix Skinny Fat Male – Exercise

Scientist: You are experiencing skinny fat on your lower back, love handles, and stomach, is that correct?

Pro Trainer: Yes.

Scientist: And you have fixed it on your stomach, and are working on the love handles and lower back?

Pro Trainer: Right. The stomach is easier to add muscle mass to and fix. Adding muscle mass to my love handles and lower back is more difficult, and more difficult to maintain.

Scientist: Have you ever added muscle mass to your love handles and lower back to reduce your thin fat skinny fat?

Pro Trainer: When I was younger, for sure. I thought I had permanently fixed it, but then due to life happening and injuries I had to take time off and could not maintain the muscle mass I added. The skinny fat came back.

Scientist: Well, it never went away, you just reduced it to a point where it looked like it did.

Pro Trainer: I know that now.

Scientist: What exercises are you doing for your stomach?

Pro Trainer: I do Russian twists, crunches, kneeling cable crunches, and the plank. And deadlifts and squat to overhead press less often than I should. A few others on occasion.

Scientist: How much weight, how many reps, and at what intensity?

Pro Trainer: The weight depends on the exercise and whether I am maxing out, typically 3-4 sets at 6-15 reps, moderate to vigorous intensity.

Scientist: How does one know where to start with weight?

Pro Trainer: Ease in, take it slow. Once you find the weight you can comfortably do for each exercise at 3 to 4 sets, 12 to 15 reps, then you can adjust as you gain muscle mass. Maxing out, I choose a weight that I can safely do at 2 to 6 reps.

Scientist: What is the difference between maxing out and not maxing out?

Pro Trainer: Fewer reps at 2 to 6 with more weight, as much as you can safely do, maxes out and builds strength. Whereas 12 to 15 reps while keeping the weight heavy (not max), but safe, helps build strength (hypertrophy). Even more reps (16+) and less weight encourage muscular endurance – what some call toning or tone.

Scientist: Any cardio?

Pro Trainer: Cardio is usually on the treadmill 30 minutes per day, 5 days per week at moderate intensity.

Scientist: And you are working on your love handles and lower back to reduce your thin fat?

Pro Trainer: Kind of. The Russian twists help and I also do cable twists. But I am not doing enough right now to add the muscle mass needed to reduce the skinny fat further. More deadlifts and squat to overhead presses would definitely help, along with other options.

Scientist: And what diet are you now following?

Diet – How To Fix Skinny Fat For Males

Pro Trainer: Since our last conversation, I have settled on a low-carb diet.

Scientist: How many carbs and what kind of food?

Pro Trainer: Around 60 to 70 grams of carbs per day from mostly organic whole food.

Scientist: Any calorie deficit?

Pro Trainer: No.

Scientist: Have you noticed any difference?

Pro Trainer: It was tough cutting out pasta and potatoes. But, yes, once my body adjusted to the lack of complex sugar and starch carbs it seems to be working well.

Scientist: How are your energy levels?

Pro Trainer: Great. I feel like it did when I was younger. I even lost a few more pounds of body fat (white/yellow fat), which does help reduce the skinny fat more.

Scientist: You are losing regular fat weight (cutting) and adding muscle mass (bulking) at the same time?

Pro Trainer:  I am.

Scientist: Would you say low carb meals are easy or hard to come but, particularly when you are eating out?

Pro Trainer:  I am not sure yet. I do have to be more careful when I am at a restaurant, but so far I have been able to find low-carb meals I enjoy without any issues. As I get to know the diet and my body better, I am confident it will be all right.

Scientist: What about your lifestyle, specifically sleep and stress?

The Best Lifestyle to Reduce Skinny Fat Tissue (Thin Fat, Cellulite), Men/Man

Pro Trainer: I get between 7 and 8 hours of high-quality sleep per night, and no serious stress issues.

Scientist: It sounds like you have figured out the best diet, exercise, and lifestyle for you and your unique genetic body composition while reducing your skinny fat as much as possible, all things relative?

Pro Trainer: Correct. I still have work to do, but at least I know what to do. I just need to do it.

Scientist: Well, congrats on your progress so far. Let us know how things go with reducing your love handle and lower back skinny fat further, as well as maintaining the added muscle mass on your stomach.

Pro Trainer: Ok.

Scientific Health Quizzes – Body Composition, Metabolism, Diet, Exercise, and Lifestyle

Unsure what your unique genetic body composition is and if you are experiencing skinny fat? What does the latest science say about the best diet, exercise, and lifestyle for you? The Scientific Health Quizzes were developed using the latest science to accurately calculate your unique metrics.

Accounts are free, private, secure, and anonymous. Free options are available.

References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/