Introduction
Are you too skinny yet still have pockets of fat? Do you want to become leaner and stronger, but not sure where to start? If so, you may be suffering from a condition called “skinny fat.”
Skinny fat is a term used to describe people who appear thin on the outside, but have very little muscle mass and higher levels of body fat. People who are skinny fat often struggle to build muscle and gain weight, despite eating a seemingly healthy diet and exercising regularly. This can lead to feelings of frustration and helplessness.
But don’t worry – there is hope! With the right diet and exercise plan, you can transform your body and become leaner and stronger. In this article, we’ll discuss how to stop being skinny fat with a comprehensive guide.
Increase Your Caloric Intake
The first step in stopping skinny fat is to increase your caloric intake. Your body needs an adequate amount of calories to build muscle and lose fat. According to a study published in the journal Sports Medicine, consuming enough calories is essential for gaining muscle mass and strength.
When increasing your calorie intake, it’s important to focus on nutrient-dense foods. These are foods that are high in protein, fiber, vitamins, minerals, and other nutrients. Examples of these foods include lean meats, fish, vegetables, fruits, nuts, and seeds.
Lift Weights
Once you’ve increased your caloric intake, the next step is to start lifting weights. Building muscle is essential for transforming your body and becoming leaner and stronger. According to a study published in the journal Frontiers in Physiology, resistance training has been shown to improve body composition by increasing muscle mass and reducing body fat.
When lifting weights, focus on compound exercises such as squats, deadlifts, lunges, rows, presses, and pull-ups. These exercises target multiple muscle groups at once and are great for building strength and muscle mass.
Do High Intensity Interval Training (HIIT)
In addition to lifting weights, you should also incorporate high intensity interval training (HIIT) into your workout routine. HIIT is a type of cardio exercise that involves alternating between periods of intense activity and periods of rest or low-intensity activity. According to a study published in the journal Current Sports Medicine Reports, HIIT has been shown to improve body composition by increasing muscle mass and reducing body fat.
Examples of HIIT workouts include sprints, burpees, jump squats, mountain climbers, and plyometric push-ups. Incorporate these exercises into your routine 1–3 times per week for best results.
Get Plenty of Sleep
Getting quality sleep is also essential for transforming your body and becoming leaner and stronger. According to a study published in the journal Sleep, sleeping 7–9 hours per night can help optimize hormone levels, improve recovery, and reduce stress.
To get quality sleep, try to go to bed and wake up at the same time every day. Avoid screens before bed, limit your caffeine intake, and create a relaxing sleep environment. Additionally, consider taking a natural supplement such as melatonin or magnesium to help you fall asleep faster.
Cut Out Processed Foods
Finally, it’s important to cut out processed foods from your diet. Processed foods are typically high in sugar, sodium, and unhealthy fats, which can cause inflammation and weight gain. Instead, focus on eating whole, natural foods such as lean proteins, fruits, vegetables, nuts, and seeds.
These foods are packed with essential vitamins, minerals, and other nutrients that will help you build muscle and lose fat. Plus, they’re much more satisfying than processed foods and can help you stick to your diet in the long run.
Conclusion
Skinny fat can be a frustrating condition, but it is possible to transform your body and become leaner and stronger. To stop being skinny fat, focus on increasing your caloric intake, lifting weights, doing HIIT, getting plenty of sleep, and cutting out processed foods.
With the right diet and exercise plan, you can make significant progress towards your goals. Just remember to stay consistent and be patient – results take time, but they will come if you stay dedicated.
(Note: Is this article not meeting your expectations? Do you have knowledge or insights to share? Unlock new opportunities and expand your reach by joining our authors team. Click Registration to join us and share your expertise with our readers.)