Tag Archives: Weights

The Exercise You Need to Go From “Skinny Fat” to Fit

If you have a slender frame, but still have a gut and flab in certain areas of the body, you might consider yourself “skinny fat.” There’s nothing bad or unhealthy about being shaped that way, but if you feel the desire to change it, here’s how.

A “skinny fat” person is best described as someone who weighs very little, but still has a high amount of body fat. If you identify as “skinny fat,” and want to look more fit, this video from the PictureFit YouTube Channel explains the types of workouts necessary to lower body fat and increase muscle. In short, it’s all about resistance training. Diets and cardio can help, but if you’re only doing those things, you’ll hit a plateau. What you need is to increase your muscle mass to offset the fat to muscle mass percentage and add much-needed definition to your frame. Fat burning from consistent resistance training can also be enhanced with a well thought out diet and by keeping your protein intake high. This is something I’ve been struggling with myself for the past few years, and lifting weights has been a huge help.


Skinny Fat Explained – How to Go From Skinny Fat to Fit | YouTube

Try “Micro Changes” in the Gym For Big Results

Try "Micro Changes" in the Gym For Big Results

If you’ve been benching the same weight for months and feel like you’re still not ready to move up, you might be tempted to ditch the exercise entirely and do something different. Instead, all you may need is to make a small adjustment—like a change in your grip or stance. You never know when a “micro change” could make all the difference to get things going again.


The usual prescription for fitness plateaus—the point where you’re not getting any better despite your previous gains—is to add more reps or more weight, change the rep scheme entirely, rest more, or generally do something a bit more dramatic. But according to Eric Bach, an online strength coach based in Colorado, sometimes the tiniest, simplest adjustments, like changing your grip, the width of your grip, your stance, or your foot position during something like a big, compound lift could push you over that plateau.

One possibility these micro changes work is that your body is uniquely shaped—from the length of your arms and legs to the width of your torso in relation to these limbs, and more. Those significantly influence how comfortable you will find certain positions to be during an exercise and how efficiently you will be able to perform the exercise without injury. Basically, there’s no “one true way” for everyone to exercise (although there are generally accepted guidelines).

Anecdotally, changing the width of my grip in my pull-up worked like magic. Until someone pointed out that my pull-up grip was fairly wide, I struggled to do one. Very shortly after, I tried again with a narrower grip and busted out like two (and a half) pull-ups. Those were the first full pull-ups I’d ever done in my life (of course, I’d been continuously doing upper body work, too!).

So, try a different foot position when you squat. You’ll likely be told to keep your toes pointed forward, but for some people it’s more comfortable and safer to have them pointed out. Or, try a mixed grip (one hand over and one hand under) when you deadlift to get a better handle on the bar. These itty-bitty adjustments can have a huge impact if you’re struggling at a specific level, or breaking to more reps or higher weight.


Try “micro progressions” | Eric Bach’s Twitter

Image by U.S. Naval Forces Central Command/U.S. Fifth Fleet.

Stephanie Lee is a nomadic writer with a Sriracha problem. Visit her blog at http://fitngeeky.tv/ for her lighter takes on fitness and shenanigans. You can also follow her on Twitter and Facebook.