The Hidden Dangers of Skinny Fat (and what to do about it)

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Skinny fat is way more dangerous than you might think.

You know those people who seem to be able to eat anything, but never gain any weight? You won’t believe what’s actually going on inside their bodies.

On the outside, a skinny-fat person might look perfectly healthy, but they lack muscle definition because the fat to muscle ratio in their bodies is off.

Just because they aren’t overweight, doesn’t mean that they don’t have any health issues. In this article, I’m going to show you how to tell if you’re skinny fat, the dangers of being skinny fat and the steps you need to take to fix it.

Identifying “Skinny Fat”

If you only pay attention to the weight on the scale to track your progress with your body transformation, that doesn’t always tell the whole story. If you consider yourself a normal weight, but your body fat is over 12% on a regular basis, you can be just as unhealthy of someone who’s obese.

If you can identify with any of these, its very likely you are skinny-fat

– You haven’t lifted weights since 9th grade gym class.
– Flat butt (even in mens yoga pants, yes they are a thing, I have them, and don’t knock ‘em until you try them)
– Your diet yo-yos between huge binge meals and calorie restriction but your weight never changes.
– Your belly is bigger than your biceps
– You don’t eat vegetables every meal.
– Your energy crashes around 1-2:00 in the afternoon.
– Artificial sweeteners and carbohydrates are a diet staple
As you can see, not every symptom of skinny fat is visible. So here are the dangers of this condition and what’s really going on, “under the hood”.

On top of all the problems above, skinny fat people have very low amounts of muscle mass in proportion to fat content. This is caused from improper dieting. Skinny fat people’s metabolism have a harder time processing calories than others.

As you consume more calories than you’re burning, which is easy for us skinny fat guys, you build little to no muscle and continue to store more fat. On the other hand, by the time we come to our senses and start to diet and tone it down, the result is we lose more muscle than fat, only making the condition worse.

Our weight never changes, but our body fat % and our bellies continue to grow.

Not eating enough protein, vegetables and healthy fat only adds to the problem. According to the Annals of Internal Medicine, when you lack the nutrients you get from eating healthy, your energy levels are poor, and you lack the ability to concentrate.[1]

Now, the most dangerous part of all of this, and why you need to get rid of your skinny fat ASAP is not because of what you can see, but what is hiding inside that should worry you.

Even though it might look in the mirror like your body hasn’t changed in years, all of these unhealthy habits and inability to fix the problem with the right exercise routine is contributing to the collection of visceral fat around your organs.

according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.

Processed foods and high sugar in your diet causes visceral fat storage. While you’re still skinny, the visceral fat buildup is what you have to worry about.

Battle of the bulge

The problem of skinny fat is a two step solution. You have to clean up you’re diet first and foremost, eat more vegetables, eat protein with every meal, eat healthy fats, like grassfed butter, avocado, coconut and olive oil.

It’s important not to restrict your calories too much or you’ll wind up losing muscle and making the problem worse than it already is!

Next you have to get on the right training program. Most importantly, one that doesn’t rely on losing fat by doing excessive cardio. You’re primary goal right now needs to be to lose fat, and keep the muscle you already have before you start any kind of bulking.

The best way to do this is to train with supersets, High intensity intervals, and strength training to keep the muscle mass you already have.


How you look in the mirror, and the number you see on the scale doesn’t give you a complete picture of whats really going on in your body. Skinny fat, or normal-weight-obesity, is just as harmful as being severely overweight, and needs to be addressed sooner rather than later.

To do this, you need to fix your diet and start training properly for your body type. It’s a two step transformation that will require you to lose fat first before you start gaining muscle and acieve your goal physique.

To help you do this, I developed a 6 week program just for skinny fat guys that lays out everything you need to know from what foods to eat, what exercises to do and more!

You can check it out here


In the meantime if you want to accelerate your fat loss, make sure you pick up a free copy of my infographic the 5 secrets of faster fat burning.

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Scientific Resources

Sahakyan, Karine R., Virend K. Somers, Juan P. Rodriguez-Escudero, David O. Hodge, Rickey E. Carter, Ondrej Sochor, Michael D. Jensen, Véronique L. Roger, Prachi Singh, and Francisco Lopez-Jimenez. "Normal-Weight Central Obesity: Implications for Total and Cardiovascular Mortality." Annals of Internal Medicine. December 01, 2015. Accessed May 06, 2018.

Harvard Health Publishing. "Abdominal Fat and What to Do about It - Harvard Health." Harvard Health Blog. Accessed May 06, 2018.




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