How To End Skinnyfatness

Definition and Cause

Skinnyfat is a term used to denote a person who is very thin with little muscle, which results in a high bodyfat percentage.  Sometimes natural (as a result of high metabolism, and little weight bearing activity), and sometimes caused by too much cardio. 

Method

The bodyfat percentage may NOT be lowered by way of weight loss in this case - a person who is skinnyfat is typically underweight for their height. What is needed is muscle mass. A person who is skinnyfat may be up to 30% bodyfat.

Thus, my suggestion is to go on a muscle building program until the weight is above the minimum healthy range before going on a bodyfat loss program. To build muscle, you want to increase your calories above maintenance (to approximate your maintenance calories, you can use the calculator linked in the diet design section of the website). I suggest only increasing them moderately - eg. 200-300 calories above maintenance. Too high of an increase results in more fat gain. Eat healthy, following a bodybuilding diet (as discussed in the nutrition section of this site), and increase calories simply by making some or all of your meals larger. 

In addition, if possible, keep cardio down to the minimum required for health reasons. I suggest limiting yourself to walking for the first 3 months at least. Help your body to gain mass! If you feel you must do more cardio, then prefuel it with adequate amount of carbs (make sure you eat what you are about to burn!).  

Determine progress by taking measurements and not by using the scale.

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