What do this skinny fat body and slim fit physique have in common? Although not obvious they actually weigh the same but the slim fit physique are several sizes smaller then the skinny fat woman. What is the REAL difference between the two? Muscle! At the exact same weight, the physique on the right is comprised of mostly shapely, dense, toned muscle, while the body on the left is comprised of lose, saggy fat with very little muscle.

When you look in the mirror – what do you see? A lean and fit physique or does your body takes up the skinny fat look on the left? If you just want to be “thin” while hiding your body in clothes, then losing muscle is a great way to get you there. But if you want to look great in clothe AND naked, believe me, you want to build and hold on to your muscles as you lose body fat.

From skinny fat to a fit lean physique in 3 month

What If I told you that it’s possible to go from skinny fat to a fit and lean in 3 month. Would you listen? Or would you click away so fast and think I have lost my mind? You eat salad all day and training your heart out in aerobic classes and you run every day? Or maybe you don’t exercise at all? The claim that you can reach a slim fit physique  in 3 month sounds as attainable like a trip to the moon. Well hold on just one second before clicking away!

If you approach your workouts and diet the right way you can get tremendous results in a very short time period. You just have to use the right tools – and if you are reading this I can with absolute certainty say that you are using the wrong approach and tools to reach your goals of  a fit physique.

Before I show you how to transform your body from skinny fat to lean and slim,  you have to understand why you are skinny fat.
Skinny fat is most common amongst women, although men also run into this problem, but often not as severe as women. Skinny fat is when the body still has a thin appearance and your weight is within the normal range but your percentage of body fat versus lean body mass shows that you are overweight. In clothe a skinny fat person can still appear thin, but undressed it’s clear that the body is constituted mostly of fat with very little muscle mass.

Why do women end up as skinny fat? There are many factors involved – the wrong diet, lack of or the wrong kind of exercise. Typically it’s not only one of these factors but all of them combined that result in a skinny fat body. Let’s take a look at three key reasons:

Reason why you are skinny fat #1 – Crash dieting and eating plans low in protein

The unfortunate reality is that 99% of diets result in a significant amount of muscle loss. In the pursuit of fast results it’s tempting to go on a severe diet to shred the excess pounds fast. Combined with the reasons below this approach sets up a rollercoaster of disasters. The body’s only objective when faced with a severe calorie deficit is to keep you alive. When ever the body gets the chance is will reduce your lean body mass. You see, muscles are the king that drives your metabolism. Simply put, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restriction.

Most women eat very small amounts of protein. Muscle is protein. So when you combine very low calories with very little protein I hope you can see why this will set you up to fail in your quest for a slim and fit physique. You’re not going to achieve the LOOK you want by losing muscle. Losing muscle = decreased metabolism. Besides toning your body, muscle burns calories at rest. When you lose muscle as a result of a wrong diet approach, not only does it slow your results by decreasing the overall metabolism, but it also sets you up for a rebound. You will regain lost weight as a result of the cumulative decrease in metabolism over time.

Solution to reason #1 – A diet composed of protein and vegetables
You need a calorie deficit to lose fat. And you can be pretty aggressive in your reduction as long as you adhere to these guidelines. Up your protein intake. This will give the muscle the building blocks they need and preserve loss of valuable muscle mass – even when calories are low. Fill up the remainder of your diet with vegetables to keep you satiated and provide the body with essential nutrients and fibers. Supercharge your diet with healthy omega 3 fatty acids and you have a solid diet plan in place. Combined with strategic “Cheat days” or “refeed days” as I like to name them and you can enjoy your favorite foods and enjoy social gatherings and still lose body fat at a rapid pace.

Reason why you are skinny fat #2 – Excessive cardio and aerobics

This is really the main culprit in women’s approach to training. Excessive steady state cardio and aerobic training will strip your body of vital muscle – and with reduced muscle mass follows a reduced metabolism which I have already explained above. This is such a huge training mistake that I have devoted an entire book to this vital topic. It will teach you in great detail why you are approaching your workouts the wrong way and why you can’t lose the skinny fat syndrome, and what to do instead. Get it here – it’s free together with a complete body transformation blueprint, that will teach you in great details how to lose the skinny fat appearance.

Solution to reason #2 – HIIT (High Intensity Interval Training)
In the aforementioned book I give you a better alternative to the traditional long destructive and boring cardio that most women do in the gym. But to give you a brief summary you have to up the intensity. You have to work, I know this doesn’t sound as fun as watching TV or reading your favorite magazine while killing time on the treadmill but it’s absolutely mandatory if you want results. Get the book – once you understand why this is holding you back, you will skyrocket your results. You will understand why you have been lied to and why you’re still skinny fat instead of fit and lean.

Reason why you are skinny fat #3 – Low intensity strength training

This is the type of training you see advertized and teached to women everywhere. It’s a lot easier selling this type of training because it can be done at home, in classes, it’s easy and it doesn’t involve hard work. The fitness myth that you are able to spot reduce by exercising a specific area you want to get smaller is still alive and well. Take a look around the gym. You will see women performing endless reps of crunches, wasting time on the inner/outer thigh machine and “fat burning” classes with high repetitions low weight “strength training”. This type of training will do absolutely nothing for your skinny fat body.

You will not find many women in the free weight area training hard with barbells and dumbbells. Somehow women believe that it’s only for the guys that want huge muscles. Unfortunately this is exactly what will catapult women’s results and get them on target for the slim fit physique.

Solution to reason #3 – Heavy strength training
Muscle = metabolism. You must build or maintain muscle mass to keep your metabolism spinning like a hummingbird. The more lean muscle you have on your frame, the higher your metabolism is going to be. And muscle is the key to shape your body from skinny fat into a fit physique. Sadly, women have gotten a wrong impression of what lifting weight does to the body. For some strange reason women think they will turn into men. But to obtain outstanding fitness results this is exactly what skinny fat women needs in their training routines.

Muscle burns calories just sitting there. And heavy strength training is the only thing that can provoke an increase in muscle. Maintaining and building muscle when you’re skinny fat is fundamentally important to continuing to lose fat at an optimal rate. The correct approach to strength training is the one thing that will transform your skinny fat body faster than you ever thought possible. This is covered in great detail in my free blueprint you can get here.

Skinny fat no more – get the fit and feminine physique

As you can see, there are cumulative reasons to the skinny fat syndrome. Every single piece of the puzzle makes a huge difference. These changes in your approach will bring you results fast. You see, everybody is capable of getting in great shape – you are not doomed by your genetics. You have just approached your diet and training or lack there off the wrong way. If you approach your diet and training the way I outlined above and in my blueprint, you will see results within the first month.  And with results comes motivation that brings further results, determination and trust in your approach. Stop spinning your wheels. Start today – I know you can do it!

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