The Best Skinny Fat Exercise, According to Science

Scientifically, the best skinny fat diet is low carb, but what is the best skinny fat exercise according to science? The best skinny fat exercises are those that help you safely and sustainably lose regular white/yellow fat and build and maintain muscle mass.

The gold standard cardio exercise is walking (1, 2). While the gold standard resistance exercise is weightlifting (3, 4). Of course, there are many other viable exercises from which to choose (the Scientific Exercise Quiz Health Score uses the latest science-based MET Values (5) for a comprehensive list of cardio and resistance exercises to accurately calculate your unique metrics). Finding a proper balance between cardio and resistance exercise is the key to sustainable long-term success when it comes to successfully managing your unique genetic body composition — muscle/mass, regular white/yellow fat, and skinny fat (thin fat, cellulite, normal weight obesity, loose skin, saggy skin, crepey skin) — and weight (regular fat and muscle mass).

No matter which cardio (aerobic) and resistance (anaerobic) exercise you choose, consistency and regularity are the keys to safely, sustainably, and successfully reducing and managing skinny fat in the long run. Consistency is how often — how many days per week — you exercise on average. Regularity is how intense your daily workouts are along with typical duration (minutes), on average.

Best Skinny Fat Exercise – How Much Exercise is Healthy?

A typical recommended healthy daily cardio duration is between 30 minutes and 60 minutes (one hour) at moderate intensity, no less than 150 minutes (6, 7) per week. and no more than 300 minutes (8, 9) for the average person (excluding amateur and pro athletes), which can help maintain and possibly even build muscle mass (10, 11, 12, 13).

For resistance exercise like weight lifting, 30 to 60 minutes (4) per week at moderate intensity, no more than 300 minutes (8, 9) — properly rotating muscle groups — is recommended for the average person (excluding amateur and pro athletes) to build muscle mass and maintain it.

Thus, a total maximum of no more than 600 minutes (8, 9) of cardio and resistance exercise per week. Remember, the human body typically needs one day, at least, of rest each week. It is possible to do too much exercise which can lead to metabolic syndrome (14, 15) and hinder regular fat weight loss and health goals.

Cardio Intensity

The five general levels of cardio intensity (16, 17) are:

Minimal is less than 40 steps per minute,

Very Light is 40 to 69 steps per minute,

Light is 70 to 99 steps per minute,

Moderate is 100 to 129 steps per minute, and

Intense is 130 or more steps per minute.

Resistance Intensity – Weightlifting

As well, the five general levels of resistance intensity (18) include:

Minimal is 1-2 pounds, 1-8 reps or more per set,

Very Light is 3-5 pounds, 4-12 reps or more per set),

Light is 5-10 pounds, 4-12 reps or more per set,

Moderate is 10 to 20 pounds or more, 8-12 reps or more per set and sometimes maxing out weight, which is fewer reps, and

Intense is no less than 20 to 40 pounds or more, 12 or more reps per set and/or regularly maxing out weight, which is fewer reps.

Calisthenics, Yoga, Pilates, Isometrics Intensity

Intensity (minimal, very light, light, moderate, intense) is determined by whether the exercise(s)/pose(s) is standing, sitting, prone, or supine relative to duration, length of hold, number of reps, added weight, incline or decline, posture, breath control, and the connection of posture through breath and movement.

Unique Genetic Body Composition – Metabolism and Metabolic Rate

Your unique genetic body composition directly affects your exercise and regular fat weight loss efforts. In terms of metabolism (calories burned), science currently recognizes that one pound of muscle/mass burns (19) roughly 6 calories per day. Whereas, one pound of regular fat and/or skinny fat only burns (20) roughly two to three calories per day. The more skinny fat and/or regular fat you have on your body, the slower your metabolism and the fewer calories you burn at rest or when active. But the more muscle/mass you have, the stronger your metabolism and the more calories you burn at rest and when active.

The more consistent you are with your cardio and resistance exercise throughout the week, the more it positively increases (21, 22, 23) your metabolic rate to burn more calories at rest. Moreover, the more muscle mass you add above and beyond your original genetic default muscle/mass, the stronger your metabolism and the more calories you burn to help with regular fat weight loss. Both resistance and cardio exercise offer positive afterburn (24) — post-workout calorie burn — effects as well. Properly combining aerobic exercise with anaerobic training can maximize regular fat weight loss (visceral and subcutaneous), reduce skinny fat (subcutaneous), and build and maintain lean muscle mass, no less.

All things considered, the positive effects that proper exercise has on metabolism — the Standard BMR (basal metabolic rate, minimum calories required daily for basic functions at rest), RMR (resting metabolic rate, minimum calories per day with minimal activity) (25), and TDEE (Total Daily Energy Expenditure, total daily calories including all activity, exercise, and functioning)(26, 27) — are scientifically obvious.

Types of Cardio and Resistance – Best Skinny Fat Exercises

There are many types of viable cardio and resistance exercises. What is best for you is determined by what you will and can do regularly and consistently. If you look carefully and focus on certified professionals, there are plenty of useful videos on YouTube and such that will support your workout efforts.

Cardio Exercises: walking, hiking, jogging, running, treadmill, elliptical, swimming, stair machine, bicycling, stationary bike, rowing machine, sports (soccer, football, basketball, baseball, volleyball, lacrosse, tennis, pickleball, racquetball, etc.), workout classes (varies like dance, HIIT, aerobics, Zumba, etc), and the like can all be good choices.

Resistance Exercises: weightlifting/weight training, yoga, Pilates, calisthenics, and isometrics.

Hand-in-hand with a well-chosen science-based diet and lifestyle, proper cardio and resistance exercise helps manage body composition to stay within a safe, healthy, “normal” Standard BMI. By helping you lose and maintain regular fat while adding or maintaining muscle mass, exercise contributes to keeping being overweight or obese at bay and reduces skinny fat (thin fat, cellulite), significantly raising the probability that you can safely, sustainably, and successfully maintain your health for the rest of your life.

As mentioned, the Scientific Exercise Quiz Health Score utilizes the latest scientific MET Numbers (5) along with scientific data in a proprietary algorithm. You can choose from a full list of cardio and resistance exercises. Along with the Scientific Body Type Quiz (Official), Scientific Diet Quiz Health Score, Scientific Metabolism Quiz Health Score, and Scientific Lifestyle Quiz Health Score, relative to your unique genetic body composition, you can accurately calculate your unique metrics to assist with your regular fat weight loss efforts, maintaining and adding muscle mass, and reducing your skinny fat.

How Skinny Fat Affects Metabolism

References

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2. Today Show: If all I do is walk for exercise, is that a good enough workout?, December 20, 2021 (Updated April 15, 2024), Stephanie Mansour. https://www.today.com/health/walking-good-exercise-t243534
3. Healthline: 14 Benefits of Strength Training, August 16, 2021, Katey Davidson, MScFN, RD, CPT (Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness). https://www.healthline.com/health/fitness/benefits-of-strength-training
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