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Skinny Fat to Muscles – Body Recomposition

10 min read |


Welcome to the guide on body recomposition for skinny fat people! For everyone else, bulk and cut can make sense, if you’re “only” skinny, eat more, and go lift some junk. If you are obese, eat less and work out more. But for those of us who have the trickiest body – a somewhat lean and fat body all at once, what are we supposed to do? The answer is body recomposition. Let’s dive in!

In this article, we will explore the ins and outs of transforming your body from skinny and fat to fit and healthy. If you’ve been struggling with this body type and want to switch that belly fat into weight loss & and build muscle at the same time – this guide is for you.

Understanding Skinny Fat

What is Skinny Fat?

Skinny fat is a term used to describe individuals who appear slim but have a higher percentage of body fat and lower muscle mass. This body type can be deceiving, as you might look thin in clothes, but underneath, there’s a lack of muscle tone and excess fat. Often the fat percentage is surprisingly high when measured. Skinny-fat guys are usually what we think of when we hear the term but it applies to all genders.

Bad diet is a cause for skinny fat body type

Causes of Skinny Fat

The primary causes of the skinny fat body type include:

Poor diet: Consuming too many processed foods and not enough whole, nutrient-dense foods can contribute to a skinny fat physique.

Insufficient exercise: A lack of consistent and effective exercise can result in reduced muscle mass and increased body fat.

High stress levels: Chronic stress can lead to elevated cortisol levels, which can cause the body to store fat.

Inadequate sleep: Not getting enough restorative sleep can negatively impact hormone levels and overall body composition.

Body Recomposition Basics

To transform your skinny yet ample body, you need to focus on three main components: nutrition, strength training, and recovery. It’s not only for losing weight, it’s about burning fat and building muscles simultaneously.

Plate of healthy food in beautiful nature


Proper nutrition is essential. The quick read is a “no sugar, not too-fat diet.” Here are some key aspects to consider:


To promote muscle growth and the loss of fat, you need to consume the right number of calories. Start by calculating your total daily energy expenditure (TDEE) and create a small calorie deficit to promote fat loss while still providing enough energy for muscle growth.


Macronutrients, or macros, are the main nutrients your body needs: proteins, fats, and carbohydrates. A balanced diet with an appropriate ratio of these nutrients is crucial for body recomposition. Aim for a moderate protein intake (1.2-1.6 grams per kilogram of body weight), a moderate-to-high carbohydrate intake (40-60% of total calories), and a moderate fat intake (20-30% of total calories).


Let’s talk about the importance of micronutrients. You know, those little guys that often get overlooked in favor of their macronutrient counterparts (looking at you, carbs, and protein). But let me tell you, micronutrients are just as important for your body’s health and performance.

So what are micronutrients exactly? They’re the vitamins and minerals that our bodies need in small amounts to function properly. Think of them as the tiny superheroes working behind the scenes to keep our bodies running smoothly. And where can you find these little guys? In a variety of delicious foods, of course! Fruits, veggies, whole grains, lean proteins, and healthy fats are all great sources of micronutrients. So next time you’re planning your meals or snacks, don’t forget to include a colorful array of these nutrient-packed foods.


If you’re looking to make some changes to your body composition, a comprehensive training program is key. While we often focus on either lifting weights or cardio, incorporating both into your routine can produce some amazing results.

Man finding peace in nature

Strength training, or lifting weights, not only helps to build muscle but also increases your metabolism. This means that your body will continue to burn calories even after your workout is over. On the other hand, cardiovascular training, such as running or cycling, can improve your endurance and help you burn more calories during your workout. Combining both types of training can lead to a leaner and more toned physique. Plus, it can also have positive effects on your overall health and well-being.

Don’t be afraid to mix it up and try new exercises or routines to keep things interesting. And remember, consistency is key! Stick with it and you’ll start to see the changes you’re looking for.

Resistance Training

Essential for building muscle mass and increasing strength. Aim for at least three full-body workouts per week, focusing on compound exercises like squats, deadlifts, bench presses, and pull-ups. These exercises engage multiple muscle groups, promoting muscle growth and efficient fat burning. There’s a full walk-through at the bottom of this article.

Cardiovascular Training

Cardiovascular training, or cardio, is important for overall health and can help lose fat. Incorporate at least two to three sessions of moderate-intensity cardio per week, such as brisk walking, swimming, or cycling. You can also add high-intensity interval training (HIIT) for a more intense fat-burning workout and achieve your body fat goal.


Proper recovery is crucial for body transformation success. Here’s what you need to focus on:


Adequate sleep is essential for muscle growth, fat loss, and overall well-being. Aim for at least 7-9 hours of quality sleep per night to ensure your body has enough time to repair and recover from your workouts.

Stress Management

Stress management

High stress levels can hinder your body composition efforts. Find healthy ways to manage stress, such as meditation, yoga, journaling, or engaging in hobbies you enjoy.

Building muscles – a key component

You want to build muscle as it is a crucial aspect of body transformation. Increased muscle mass helps improve overall body composition, increase metabolism, and promote fat loss. Here are some essential tips for effective muscle building:

1. Progressive Overload strength training

To build muscle, you need to challenge your muscles by gradually increasing the weight, volume, or intensity of your workouts. This concept ensures that your muscles are continually adapting and growing. Aim to increase one or more aspects of your training every week, such as adding more weight, performing additional sets or reps, or increasing exercise difficulty.

2. Focus on Compound Exercises

Compound exercises engage multiple muscle groups and are highly effective for muscle building. Examples include squats, deadlifts, bench presses, and pull-ups. Incorporate these exercises into your training routine to maximize muscle growth and overall strength.

3. Optimal Training Frequency

Aim for at least three full-body workouts per week, or if you prefer, you can split your training into upper and lower body workouts, training each body part twice a week. This frequency allows for adequate muscle stimulation and recovery, promoting muscle growth.

4. Adequate Rest Between Sets

Rest periods are essential for muscle recovery and growth. Aim for 1-2 minutes of rest between sets for compound exercises and 30-60 seconds for isolation exercises. This allows your muscles to recover and prepare for the next set, ensuring optimal performance.

5. Proper Form and Technique

Using correct form and technique during resistance training is crucial for preventing injuries and ensuring that the targeted muscles are effectively engaged. Seek guidance from a qualified trainer if you’re unsure about the correct form for specific exercises.

6. Prioritize Post-Workout Nutrition

Your post-workout meal plays a vital role in muscle recovery and growth. Consume a balanced meal consisting of high-quality protein and carbohydrates within 1-2 hours after your workout. This helps replenish glycogen stores and provides the necessary amino acids for muscle repair and growth.

Nutrient Partitioning

Nutrient partitioning refers to how your body utilizes the nutrients you consume, directing them towards muscle building, fat storage, or energy production. Optimizing nutrient partitioning is essential for successful body transformation, as it helps ensure that the nutrients you consume are used efficiently to promote muscle growth and minimize fat storage.

By incorporating these tips into your training routine, you’ll be well on your way to build muscle and achieving successful body transformation. Remember, consistency and patience are key, as muscle building takes time and dedication. Stay committed to your goals, and you’ll see the fruits of your labor in the form of a leaner, stronger physique.


Body recomposition for skinny fat people requires a combination of proper nutrition, effective training, and adequate recovery. By following the guidelines outlined in this article, you’ll be well on your way to transforming your body and achieving a healthier, more muscular physique. For more updates follow us at twitter and if you want a compressed Zero-BS guide or read everything under the sun just choose your adventure:

Frequently Asked Questions (FAQs)

1. How long does it take to see results from body recomposition?

Results vary from person to person, but you can generally expect to see noticeable changes in your physique within 8-12 weeks of consistent training and proper nutrition. Side-note: We have a whole program with the focus to get from zero to hero in just two weeks. It’s usually sold out due to the white-glove nature of the program. That’s why we try to provide as much free information here as we possibly can.

2. Can I lose fat and gain muscle at the same time?

Yes, it is possible to lose fat and gain muscle simultaneously, especially for beginners or those returning to exercise after a break. This process is called body recomposition.

3. How important is protein intake for body composition?

Protein is crucial for muscle growth and repair. Aim for a moderate protein intake of 1.2-1.6 grams per kilogram of body weight to support body transformation.

4. Do I need to take supplements to achieve body recomposition?

While supplements can be beneficial, they are not necessary. Focus on consuming a well-rounded, nutrient-dense diet to provide your body with the essential nutrients it needs.

5. Can I achieve body recomposition without going to the gym?

Yes, you can achieve it with home workouts or by participating in activities like bodyweight exercises, resistance band workouts, and outdoor cardio activities. The key is consistency and progression in your training.