When we live a sedentary lifestyle and don’t take care of our nutrition we tend to hold a lot of body fat. That’s just how the human body works. It is the way mother nature programmed us to function. It happened for me, it probably happened for you and it happens even for the top athletes and the leanest people out there once they stop taking care of their training and nutrition.

There are two main reasons for Skinny Fat 

1. Lack of training 

2. Poor nutrition

Skinny Fat Solution 

Steps for How to get rid of Skinny Fat 

1. Clean up your diet

2. Start tracking daily stuff

3. Smart Training

Clean up your diet

The first steps you will need to take is to make sure your nutrition is in check. The diet can make or break a physique regardless of what you are doing in the gym, so I can’t stress enough how important this step is.

Almost every new gym-goer will ask – do I bulk or do I cut? Which should I do first? And there’s an entire debate online about that. Well, if you are just starting out my recommendation is to simply forget about bulking or cutting. Leave that for later on when you are passed the newbie level and already know a thing or two about fitness.

Instead, just clean your diet a little bit. I know it sounds pretty rudimentary or even cliché, but it will work for most beginners. So, if I were you, the only thing I would focus on at this point is eating plenty of fruits and veggies each day. Have a full bowl of them every single day. Do this for the first 6 weeks or so and you will notice significant changes.

The reason this simple approach is so effective is that you are going to wind up filling on all these low-calorie foods and you are going to have a lot less room left for other calorie-dense foods.

To get rid of this extra fat it will probably take a few months or a week. Try to aim and follow daily.

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Start tracking daily stuff

Going one step further, I highly recommend that you start tracking everything that you are eating. Once you get serious about this whole fitness thing, you will most likely need to take much closer attention to your diet.

A lot of people will hit a so-called “weight loss plateau” down the road. This is bullshit, there is no such thing as a weight-loss plateau. The only plateaus are those which we create for ourselves.

If you did not find any progress, start tracking your meals. Most of the times you may think that you are eating clean and stay on top of your diet, but when you actually look at the calories and maybe even macros, You will see that you are eating a lot.

The surplus calories can be from the food you are eating or from the beverages. Now,  I recommend you that Just half the amounts you are eating. Start gradually and don’t go from an extreme to the other. The best diet is the one you can adhere to in the long run. Keep that in mind.

If you are going to remove these foods or beverages 100%, you are going to feel like you are on this crash diet and that’s when you are going to start having cravings and you are going to be hungrier for these unhealthy foods. So you just need to do is that just cut the amount of bad stuff you are eating in half and start from there.

It is very important to track everything, not just Monday to Friday but weekends also. Most people can stay on top of their nutrition during the week, but do a terrible job at it on weekends. So keep track of your eating on the weekends as well and see how those look.

#1 The right caloric intake

Adjusting your caloric intake is pretty straight forward. Studies have shown that eating 25 to 30% fewer calories than your maintenance level is optimal for weight loss. Eating less will not only make your diet more difficult to cope with, but it can also lead to muscle mass loss.

So figure out your total daily energy expenditure using an online calculator. You also need to twist a little bit the value you get straight from the calculator, but these tend to be pretty accurate. Just track your caloric intake and watch your weight, that it makes any difference or not.

#2 The right macro split

The right macro split is specifically important for cutting down on calories.

First, you want to make sure that you can stick with the caloric deficit as long as it takes you to reach your desired weight. Eating a protein-rich diet will give you a more satiating feeling and it will prevent muscle loss by decreasing protein breakdown.

So, getting in around 1 to 1.2 gram of protein per 1 pound of body weight has been proven to be a smart approach when cutting.

Other reason why you want to eat plenty of carbs. Wait what Carbs? Yes, I know there is big publicity about low carbs and how they work wonders for weight loss. However, low carb diet is actually a bad thing if you are an active, healthy person. If you want to lose weight.

Therefore, definitely, do not restrict the carbs.

Finally, but at least you do not have fat. Fat is not necessarily bad, but you want to limit your fat intake so that you have more calories left for your protein and carb intake. For health reasons, it recommends eating 50-60 grams of fat a day. This amount will be enough to keep you healthy on a hormonal level, taking care of your skin, hair and such things.

Train smarter

There is no exercise which is going to target fat directly in the body.

You know how you hear people saying this, I am going to do 500 crunches now and I will burn that belly fat.

It's a complete nonsense

You will not lose belly fat by doing a crunch and you will not lose fat around your feet by doing squats or lunges.

You can not target where you are going to lose fat. When you take care of your diet and training you just lose it.

Now, one common question is that I see a lot of popping, what kind of training should I give? Should I Do Bodyweight Exercise or Cardio? My recommendation is to do both, and of course, do not just cardio. In fact, I want to ask for more emphasis on exercise-based workout than cardio.

If you were to just do cardio, you would probably lose a lot of weight, but you will not build any muscle. So you will just go from Skinny Fat to Skinny. I'm sure you do not want to do that

Remember that your goal is to reconnect your body - lose fat, but also develop your muscles. Building muscle is a very slow process compared to the loss of fat, so it is a smart thing to make every effort to correct it from the very beginning.

#1 How to Train Smart?

If you want to work outside the comfort of your home and you do not have gym equipment, then only the weight of your body can do wonders. Especially when you are just beginning and your strength is not from the roof.

Exercises like pull-ups, chin-ups, squats, dips, and push-ups are just a few names. Once you become stronger, you can make these exercises more difficult by adding more weight. You can make weighted pull-ups, weighted dips or you can play with the form, tempo, move a slow negative move, to make your workout difficult.

#2 About cardio

As far as cardio goes, cardio is the most effective type of high-intensity interval training for fat loss. HIIT will give you the best bang for your buck. It takes only 15-20 minutes to do this, it burns maximum calories during your training and it will burn calories for a few hours after your training. It is called the after-burn effect.

If you want to reduce fat then do not rely on cardio. Your main focus should be on body weight or exercise.

 #3 Lifting Weight

Alternatively, if you are lifting weight - which is very good for burning calories, but also to develop your muscles. And this is what your body is about. Getting rid of that thin fat type of body means that you need to build some muscles, not just lose fat, but only lose fat.

So, what is good training to start with routine?

It is a well-known fact that carrying heavyweight and doing compound verbs is optimal for muscle growth - and this is what you should do. Lift weight which does not allow you to send more than 10 reps per set. Focus on increasing your strengths.

Once a weight becomes very easy, add more weight. Do not just stay with 20-pound dumbles forever. Do not be afraid to touch heavy and heavyweight. It is also valid for girls. A lot of women do not come in weight training because they feel they are getting heavier.

Following these mentioned steps will really help you to solve your problem.