For reference, I'm in my early 30s with a BMI of about 20. I have always had stubborn belly fat and love handles, and I want to finally cross the bridge from being "skinny fat" to lean and toned. I'm open to any advice y'all may have, from workout recommendations to stacks to any other things that have helped you become more comfortable in your body.
Recommendations for "skinny fat" folks?
- Thread starter lil ghost
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StraightCashHomie18
Recently Joined
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Curious as well, in a smilar boat. About to get started on 2.5mg of triz once i choose a vendor.
Mr. Blonde
GLP-1 Enthusiast
Love handles are typically the last to go. It will be slow but if you focus on more of a body recomp instead of cutting or bulking it will do the trick.
Eat solid foods, low carbs, high protein. Skip ultra processed foods and drinks. Walk every day (look into weighted vest to boost calorie burn on walks), lift weights or at minimum do body weight exercises (pushup, pullups, burpees, etc).
All of this combined will do the trick to lean and tone out while avoiding the skinny fat look.
Takes time but stick with it.
Top it off with supplements of choice 👌
Eat solid foods, low carbs, high protein. Skip ultra processed foods and drinks. Walk every day (look into weighted vest to boost calorie burn on walks), lift weights or at minimum do body weight exercises (pushup, pullups, burpees, etc).
All of this combined will do the trick to lean and tone out while avoiding the skinny fat look.
Takes time but stick with it.
Top it off with supplements of choice 👌
Weight training period.
1. Discipline
This is the number one thing that you need. Not equipment, not apps, not supplements, not more fucking peptides, not AAS. Pick a simple (FREE) app or program. Dedicate 12 months to doing that program 3-4 days a week. Then don't miss a day. Doesn't matter if you are feeling bad , can only workout 15min that day, just don't miss. Be selfish (hard for many) about this training time.
2. Equipment
Like Mr. Blonde mentioned there are some calisthenics focused workouts but at a minimum get a bench and some adjustable dumbells. I personally will always endorse PowerBlocks, can find them used on FB marketplace all over. There weren't always, but there are a ton of good adjustable dumbells at different price points. Buying used is the way though imo. So much equipment out there for pennies on the dollar.
3. KISS
Keep it simple. The more complexity you add whether its equipment, workout plans, supplements, clothes!!, etc the more likely it is that you will stop training. So keep things simple to give yourself the best chance for success.
I know many of us can give more specific recommendations down the line in regards to equipment, free apps, starting programs etc.
1. Discipline
This is the number one thing that you need. Not equipment, not apps, not supplements, not more fucking peptides, not AAS. Pick a simple (FREE) app or program. Dedicate 12 months to doing that program 3-4 days a week. Then don't miss a day. Doesn't matter if you are feeling bad , can only workout 15min that day, just don't miss. Be selfish (hard for many) about this training time.
2. Equipment
Like Mr. Blonde mentioned there are some calisthenics focused workouts but at a minimum get a bench and some adjustable dumbells. I personally will always endorse PowerBlocks, can find them used on FB marketplace all over. There weren't always, but there are a ton of good adjustable dumbells at different price points. Buying used is the way though imo. So much equipment out there for pennies on the dollar.
3. KISS
Keep it simple. The more complexity you add whether its equipment, workout plans, supplements, clothes!!, etc the more likely it is that you will stop training. So keep things simple to give yourself the best chance for success.
I know many of us can give more specific recommendations down the line in regards to equipment, free apps, starting programs etc.
MFGamesta
GLP-1 Enthusiast
Not sure of your gender, weight or anything. But If you're a healthy "skinny fat" male in his 30s, I would consider getting a full blood work including total and free testosterone and seeing what your doctor says.
I was low T in my 30s and I was pretty much skinny fat even when running several marathons. Could not put on muscle until after I started TRT.
If your bloodwork is fine, I would suggest joining a gym and doing cardio along with strenghth training...the basics. (Maybe you already work out.) If you still need help, you could look into the GLPs as a metabolic reset and even tesa to help with viseral fat. But if you don't work out, you won't get toned.
I was low T in my 30s and I was pretty much skinny fat even when running several marathons. Could not put on muscle until after I started TRT.
If your bloodwork is fine, I would suggest joining a gym and doing cardio along with strenghth training...the basics. (Maybe you already work out.) If you still need help, you could look into the GLPs as a metabolic reset and even tesa to help with viseral fat. But if you don't work out, you won't get toned.
Mr. Blonde
GLP-1 Enthusiast
You are 100%. I got my power rack (leg raises, pull ups, and dips) plus dumbbells all off of marketplace for a fraction of the price if they were new.
Derby
GLP-1 Apprentice
Adding to the chorus: Start lifting weights. If you're unhappy with your body shape, but your BMI is only 20, you are under-muscled.
I'm female, around 5'3". I loathe running, but I've found that pole dancing is a good way to build strength and get some cardio in lol. I definitely feel stronger and more "in shape" than I did a few years ago, but I don't see any differences appearance-wise.
CNCCurrency
GLP-1 Specialist
Low dose hgh will sculpt you.
Superchicken1
GLP-1 Apprentice
Also a woman, (43). The body you want is going to be built by lifting weights. Body weight is a good start while you get used to proper movement patterns, but you’ll want to progress quickly.
There aren’t any stacks you need, newbie gains are huge for beginners, and you can make a ton of impressive progress. The basics work and without the basics anything else is a waste anyway. I personally haven’t ever used anything and keep a lean, muscular physique year round.
Do you have any friends who strength train that can show you some basics? I’m lucky to have been strength training since my teens, and have happily helped several irl friends, and usually people don’t mind helping. If you have a throwaway email for anonymity, I can send you a paid workout program that has body weight, dumbbells, and gym access options. It would at least give you some direction.
I'm not a total beginner when it comes to working out, and I'm not about to start injecting myself with anything until I have a clear plan. 🙂 I'm still learning about this whole new (to me) world and just curious about what has worked for others. Most people I've seen online are middle-aged gym bro types, and that's not quite the kind of body I'm aiming for lol
Mr. Blonde
GLP-1 Enthusiast
Try walking on a treadmill. Set the incline on 10 (10-15 is great) and speed on 3. Do this for 20-30 mins every day to begin with. You can add time as it gets easier. It doesn't sound like anything but trust me that the incline walking hits different.
BNLFL
GLP-1 Specialist
I got that damn belly deal too. Hoping it eventually melts away. I do have some lighter dumb bells that I need start messing with
GreenOlives
GLP-1 Novice
🚫No Source Discussion🚫
Here are 3 tips: lift heavy, prioritise leg training because those muscles use more energy, and replace carb-heavy snacks with protein-rich options.
Theneedle
Recently Joined
🚫No Source Discussion🚫
I would recommend a small calorie deficit, high protein and moderate carbs ratio. With super heavy weight lifting protocols, 3x 20-30min cardio sessions per week.
I was stuck in this phase for many years, even when I implemented 5x cardio sessions a week, I stayed "skinny Fat", but I started seeing the changes and unwanted body fat shred off when I introduced heavy lifting, every week adding weight. This is an assumption you don't want to look "skinny" but more lean!
sinan
GLP-1 Novice
🚫No Source Discussion🚫
what has ALWAYS been the case in my social circle was that my skinny fat friends were getting their energy intake primarily from carbohydrate-rich foods. i would recommend you to go lower carb - high protein, optimally a high fat high protein diet (keto or carnivore).
this will help you in building muscle as well as losing fat, toning your body in a way that your skin stretches over your muscles which will give you a lean look.
this will help you in building muscle as well as losing fat, toning your body in a way that your skin stretches over your muscles which will give you a lean look.
DunningKruger
GLP-1 Enthusiast
Calorie deficit, high protein, low to no carb, lift heavy, and don't skip abs. Tesamorelin could also help with recomposition.
If you are a beginner to fitness, I actually recommend rebounding as your cardio. It helps to move stagnant lymph, it shreds fat as you can easily control your HR zone, and it helps to tone by causing isotonic contractions with each bounce. You have to start slowly though to build your stabilizers and avoid any excess strain on your muscles and joints.
I personally love it. You can't be miserable while bouncing. 🙃
If you are a beginner to fitness, I actually recommend rebounding as your cardio. It helps to move stagnant lymph, it shreds fat as you can easily control your HR zone, and it helps to tone by causing isotonic contractions with each bounce. You have to start slowly though to build your stabilizers and avoid any excess strain on your muscles and joints.
I personally love it. You can't be miserable while bouncing. 🙃
sheilarae74
GLP-1 Enthusiast
If you are able to do pilates, specifically core exercises, that is what worked for me when I lost 100 lbs at 30. I actually had a six pack for once in my life. But dummy me had to go and gain it all back. 🙄
This time around I haven't been doing much ab work and my stomach is where all of my fat is now. I would probably look pregnant if I wasn't so damn old and wrinkly. 😆
This time around I haven't been doing much ab work and my stomach is where all of my fat is now. I would probably look pregnant if I wasn't so damn old and wrinkly. 😆
sheilarae74
GLP-1 Enthusiast
I have a rebounder and a vibration plate. I love them both! The rebounding has definitely helped me burn fat all over.
Carbs are definitely my weakness, you're so right 🥲
sinan
GLP-1 Novice
🚫No Source Discussion🚫
i understand brother i know the temptation. what helps me a lot is thinking about this:
What benefit will i get from eating slop right now? -> 10 minutes of pleasure because it tastes good, maybe even feel like shit after eating
What benefit willl i get if i stick to my diet and avoid slop food? -> progress in my physique, pride in myself
The risk to benefit ratio really does not check out for eating garbage
LabRatts
GLP-1 Enthusiast
The only way to not look skinny fat is to not be skinny fat.
That means eat a proper human diet and do resistance training or actual WORK for a few hours or so a week, each week, until death.
The skinny fat look comes from not enough muscle on the foundation that was built by bad habits and poor self control, so that’s what needs to change and those changes need to be permanent.
What, why, how all this gets corrected and accomplished have to happen by the person doing it of course, no proxies are allowed.
Comfort is a slow death.
Facts all. 🙏🫡
That means eat a proper human diet and do resistance training or actual WORK for a few hours or so a week, each week, until death.
The skinny fat look comes from not enough muscle on the foundation that was built by bad habits and poor self control, so that’s what needs to change and those changes need to be permanent.
What, why, how all this gets corrected and accomplished have to happen by the person doing it of course, no proxies are allowed.
Comfort is a slow death.
Facts all. 🙏🫡
My bloodwork looks good! I haven't checked my testosterone since I'm a woman in my early 30s 😄
I appreciate the tough love, and you're absolutely right. I'm just trying to strike that balance between building a better body and not being a miserable person to be around, y'know?
Calm Logic
GLP-1 Specialist
Vegetarians correctly think that carbs/starches are good for muscle, satiety, and overall health. Bread can fuel muscles and their recovery, but options with more protein:
Gemini said:
What Is the Gladiator Diet and How Do Vegetarian Athletes Stack Up? | NutritionFacts.org
I compare the diets of the Roman gladiator “barley men” and army troopers to the modern Spartans of today. The remains of dozens of Roman gladiators were
nutritionfacts.org
Vegetarian cuisine - Wikipedia
Starch Solution Success Stories | Dr. McDougall
Many people who adopt a whole-food, starch-based diet have found the freedom to reach their ideal weight. Learn about starch solution success stories today!
www.drmcdougall.com
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Try ditching the carbs, and switch them with high fat, moderate protein diet (animal fat keto) and see how it's going. Many people have success reducing visceral fat doing that. If you go the high protein route, you might get too skinny, like the lady (43) featured in the video linked below. If I remember correctly, she had to drop high protein, it's wasn't sustainable. Avoid dairy (butter should be OK), it's hard to get the 'stop eating' signal with cheese. 🙂
@Calm Logic --
I agree with you and as the second article especially points to, carbs from whole food is so very different than what most people mean when they talk about carbs -- refined processed foods.
Carbs on a whole food plant based diet get digested slowly and are more healthy.
80s.diver
GLP-1 Apprentice
Reta + Tesa if you really want to target abdominal and visceral fat. Gotta eat right and exercise, the peptides are not magic, but will certainly accelerate the progress.
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