I know exactly what it’s like to be skinny fat because I used to be that guy. I’d spend hours grinding away on cardio every day, barely managed 70–80 grams of protein, and stuck to the cable machines at the gym because I was too intimidated to try big compound lifts like the bench press or deadlift. Can you relate?
On top of that, I was working a brutal night shift schedule, which made it almost impossible to get quality rest.
I even gave “clean eating” a shot, but despite all that effort, I was still stuck with a skinny fat physique—soft, flabby, and completely lacking any real muscle definition. Just take a look at my “before” photos below: skinny arms, a small chest, a soft belly with love handles, and absolutely no pride or confidence in my appearance (unless I was wearing clothes, of course).
Related: Struggling with being skinny-fat? The Push Pull Legs: Ultimate Beginner Guide book is your ultimate solution—get the 4-week plan, expert tips, and proven strategies to build muscle and finally achieve a lean, strong physique. Grab your copy here!
The skinny fat body type is what happens when you have too little muscle and too much body fat. You might look slim or even “normal” in clothes, but underneath, you’re soft and out of shape. Essentially, you’re both skinny and fat at the same time.
Actually, as a skinny fat guy, you probably look fine in clothes—like I did. I seemed pretty confident when my shirt was on, but as soon as it came off, I was incredibly self-conscious about my body. I didn’t like what I saw, and my confidence completely tanked.
This frustrating condition often affects people who believe they’re doing everything right. Maybe you’re consistent with cardio, hitting the gym regularly, and eating what you think is a “healthy” diet, yet you still feel stuck in the skinny fat cycle.
So, how did I break free—and how can you?
The truth is, being skinny fat usually comes down to a handful of common mistakes: slashing calories too aggressively, not eating enough protein, avoiding proper strength training, or overdoing the cardio. I also discuss these mistakes (and the solution) in my skinny-fat transformation video on YouTube (watch it here).
Once I recognised these mistakes, I followed four simple steps, and everything changed. I built muscle, shed fat, and completely transformed my physique.
This was the result.
In this article, I’ll share those exact four steps with you so you can finally escape the skinny fat trap and build the lean, defined body you’ve always wanted.
And now, I’ve gone on to coach thousands of skinny fat guys through my online program—Ultimate Body Transformation. Will you be next?
Let’s start with the first question:
What Causes Skinny Fat?
Let me break it down for you—this is something I know inside and out because I’ve been there myself. The four main causes of a skinny-fat body type are:
- Skipping Strength Training: Not prioritising proper weightlifting.
- Low Protein Intake: Eating nowhere near enough protein to support muscle growth.
- Extreme Calorie Restriction: Dieting so hard that your body starts burning muscle instead of fat.
- Overdoing Cardio: Spending endless hours on cardio while neglecting the weights.
These mistakes keep you trapped in the skinny-fat cycle—but once you know what to fix, you can transform your body.
Related: Struggling with being skinny-fat? The Push Pull Legs: Ultimate Beginner Guide book is your ultimate solution—get the 4-week plan, expert tips, and proven strategies to build muscle and finally achieve a lean, strong physique. Grab your copy here!
How to Get Rid of Skinny Fat
Personally, I got rid of my skinny-fat physique by shredding first to maximise fat loss then lean bulking to maximise building muscle. I’ve since worked with thousands of skinny-fat guys through my online coaching services and Ultimate Body Transformation program over 8 years and in my experience, almost all of them need to start with a cut first… then a bulk!
The one exception to the rule of choosing between fat loss or muscle gain is if you’re new to proper weightlifting. As a beginner, you can actually build muscle and lose fat at the same time while in a calorie deficit. That’s why if you’re starting out, it’s best to focus on fat loss first—you’ll still build a solid amount of muscle while shredding.
Regardless of whether you choose to cut or lean bulk first, here’s how to do it effectively:
1. Prioritise Strength Training
The main reason you’re stuck in the skinny-fat cycle is that you don’t have enough muscle on your frame. The best way to change that? Strength training.
When I finally moved away from the “less intimidating” cable machines and onto the “big lifts” like the bench press, overhead press, deadlift, and barbell squat, I started to see a real shift in my physique.
Heavy, compound weightlifting is your secret weapon for fixing skinny-fatness. You could make every other mistake on this list, but if you’re consistently lifting heavy weights, you’ll still build muscle and begin to look less skinny fat.
You don’t have to spend endless hours in the gym either. I started with three weightlifting Push Pull Legs sessions per week while working a gruelling night shift schedule. The exact strength training program I used is outlined in my book: Push Pull Legs.
2. Increase Your Protein Intake
Eating too little protein is one of the biggest culprits behind poor muscle growth. Protein is the building block your body needs to build and repair muscle. Without enough of it, gaining strength and muscle becomes nearly impossible.
Low protein intake also makes it harder to stay full after meals, increasing your chances of overeating and making fat loss even more difficult.
I shifted my protein intake to 0.8 to 1 gram of protein per pound of body weight daily. For most people, this works out to about 30–40% of your total calories. For me, it meant increasing my protein intake from 70 grams per day to 180–200 grams per day! Initially, it was challenging to hit this target, but I managed with two 40-gram protein shakes daily and the rest from high-protein meals.
3. Use a Moderate Calorie Deficit
Going too aggressive with calorie restriction can lead to rapid muscle loss—especially if you’re not lifting weights. This is one of the fastest ways to worsen a skinny-fat physique.
Instead, aim for a moderate calorie deficit of about 20–25% below your maintenance calories when losing fat. Research shows that when paired with a strength training program and a high-protein diet, this approach promotes efficient fat loss while preserving muscle mass.
If you need help determining your calorie target for weight loss, use my free macronutrient calculator here. Personally, I aimed to stay within 100 calories of my target calories, aiming to shred an average of around 0.5 to 1 pound of weight per week.
4. Keep Cardio in Check
While cardio is great for improving overall health and assisting with fat loss, too much of it can work against you. Excessive cardio can interfere with your ability to build strength and muscle. When paired with a low-calorie, low-protein diet, it can accelerate muscle loss—making the skinny-fat look even worse.
When I capped my total cardio volume to two hours per week, broken into 30–40 minute low intensity training sessions, I not only accelerated fat loss but did so without losing the muscle I was building from strength training and a high-protein diet.
Is the Skinny-Fat Body Type a Hidden Health Risk?
While a skinny-fat body type might not appear unhealthy on the surface—especially if you have a “normal” BMI—it can mask underlying health risks.
The higher body fat percentage and low muscle mass typical of this physique are associated with potential problems such as:
- Increased risk of metabolic issues: Higher fat levels, especially around the belly, can lead to insulin resistance and other metabolic concerns.
- Weakened physical resilience: Low muscle mass can make everyday activities more challenging and increase the risk of injury or fatigue.
- Poor overall fitness: Skinny-fat individuals often lack the strength, endurance, or energy levels of someone with a healthier body composition.
The good news is that addressing the skinny-fat body type through proper nutrition, strength training, and lifestyle changes can not only improve your appearance but also boost your health and longevity. So yes, while it may not seem alarming at first, a skinny-fat body type is worth addressing—for both aesthetic and health reasons.
To Summarise
Breaking out of my skinny-fat physique completely transformed my confidence. For the first time in my life, I can take my shirt off at the beach without feeling self-conscious or trying to “hide” my love handles. I walk taller, speak with more assurance, and carry myself with a sense of pride I never had before.
This newfound confidence didn’t just change the way I look—it changed my life. It gave me the courage to sign up for my first bodybuilding competition (fitness division), where I ended up winning first place in two separate categories. That’s something I would have never dared to dream of as a skinny-fat guy.
But the confidence didn’t stop there. It opened doors I never thought possible. I went on to launch two fitness YouTube channels (here and here) and eventually left my gruelling night shift corporate job to run my fitness business full-time. Now, I dedicate my life to both helping other skinny-fat guys transform their bodies and their confidence, along with running two fitness YouTube channels.
If you’re ready to make a change, check out my Ultimate Body Transformation Program, which includes the comprehensive training and nutrition plans I used to get into the best shape of my life. Or, for a detailed guide tailored specifically to skinny-fat guys, grab a copy of my book, Push Pull Legs.
Related: Struggling with being skinny-fat? The Push Pull Legs: Ultimate Beginner Guide book is your ultimate solution—get the 4-week plan, expert tips, and proven strategies to build muscle and finally achieve a lean, strong physique. Grab your copy here!
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