I Do P90x And Still Skinny Fat
Posted : admin On 01.08.2019
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Feb 18, 2016 If you enjoyed this video, you'll love the Free Masterclass at In this video you'll find out the real solution to the skinny fat problem and if should you bulk or cut first. Most skinny-fat guys have the awful experience of bulking up and seemingly just gaining fat, or trying to lose weight and just winding up even skinnier but still with a little pot belly.
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Editor’s Note: This post was updated on July 20, 2018, for accuracy and comprehensiveness. It was originally published on July 1, 2015.
The term “skinny fat” has been around for a while now, but it seems to have started trending following a feature in TIME Magazine. In it, outwardly skinny and visually healthy people were surprised to learn that they had the same medical issues as an obese person.
Bottom line, looking skinny doesn’t mean you’re healthy if you are skinny fat.
If you’re a little unclear on what exactly skinny fat means, it refers to someone who has a weight and BMI that is normal for that person’s height but has much more fat than and not enough muscle recommended for optimal health.
Many people just assume that if their weight and/or BMI is normal, they have nothing to worry about. This has a lot to do with misconceptions about BMI’s usefulness in assessing weight and health. For example, according to the World Health Organization (WHO), if your BMI is between 18.5 and 24.99, you are considered to be in the normal range for sufficient health. So if you have a BMI of 22, you’re automatically in the clear, right?
Not so fast – although the WHO has set these ranges, they are quick to qualify them with the following:
[BMI] should be considered as a rough guide because it may not correspond to the same body fat percentage in different individuals.Source: WHO
The fixation on weight, thinness, and BMI is where so many people get fooled into living unhealthy lifestyles. They feel like exercising daily and eating a healthy diet doesn’t apply to them because they look skinny. But looking the part doesn’t always mean you fit the part.
As Long as I Look Good, That’s All That Matters!
Having large amounts of visceral fat can spell a heap of trouble, according to Harvard Medical School. Visceral fat has been linked with:
- Increased risk of heart disease
- High cholesterol
- Insulin resistance, leading to type 2 diabetes
- Lower bone mineral density
- Loss of cognitive function
So while on the exterior, skinny fat people might look attractive, on the inside, their bodies may be at high risk for a number of health problems and syndromes.
How can you tell if you’re skinny fat? It’s not as easy as looking in the mirror or standing on a scale. You need to understand what your weight is made of.
It’s Not Just About Weight
How to Tell If You’re Skinny Fat
Once you’re able to get reliable information about your body fat percentage, you can compare it against the recommended percent body fat ranges. The recommended ranges for healthy men are between 10-20% body fat, and for women, the ranges are 18-28%.1
If your body fat exceeds these ranges, but you have a normal weight when you stand on the scale, you may be skinny fat.
There are several ways to have your body composition analyzed, all of which come with differing degrees of convenience and accuracy. Here are three ways to measure body composition:
Calipers
Probably one of the most common forms of body composition analysis. Calipers operate by pinching the fat that is held just under the skin (subcutaneous fat) and estimating the internal (or visceral) fat, which is where many skinny fat people hide their weight.
Getting consistent results from test to test can be an issue as well because each test administrator will have a different degree of skill than the person who conducted the test before. Even if it is the same person conducting the test, there is always the risk of human error (pinching softer/harder, etc.) with each test.
So, although this is probably the most accessible way to measure your body fat, it won’t be the most accurate. This is because calipers only actually measure the subcutaneous fat and then use prediction equations or tables based upon your age to guess the visceral fat.
Clinical Tests
It is possible to have your body composition determined in a clinical setting using tests and procedures such as hydrostatic weighing and dual x-ray absorptiometry (DEXA). However, these procedures both require specialized equipment, and in the case of DEXA, exposes your body to low levels of radiation. Although both of these tests are regarded as being highly accurate, because of the limited access, they may not be the easiest to access for regular testing to track changes in body composition.
BIA Scales and Devices
How Do People Become Skinny Fat?
Image Credit: LifeSpan
Sitting all day, eating an unhealthy diet, and skipping workouts
- Severe calorie restriction
- Excessive amounts of cardio
- Minimal weightlifting with an emphasis on high-rep training