Working out intensely and meal prepping every day but still not seeing results? Here’s how to break free from the skinny fat struggle. Let’s be clear: skinny fat is not a medical term. It is a common way to describe a body that looks thin but has high body fat and low muscle mass. This lack of muscle makes toning and definition less visible. If this sounds like you, here are some common mistakes people in this situation often make.
A calorie deficit: burning more calories than you eat. It is a key rule for weight loss. But just eating less and doing excessive cardio won’t make you lean over time. It is simple: undereating causes muscle loss and less muscle means a higher body fat percentage.
Doing more reps with light weights won’t get you toned as fast as you want. The key is progressive overload, your muscles need continuous challenge to grow and give you that defined look.
If you are is serious about fitness then you likely limit junk food or avoid it completely. Protein intake is key. It helps muscles grow and adapt to training. Eating too little protein leads to a soft and untoned look. You should aim for 1.5g to 2g of protein per kilogram of body weight.
Muscle definition should be a top priority in your fitness journey. Even at your lowest weight without defined muscles, you won’t achieve a toned look.
Getting enough sleep is just as important as your workouts. Sleeping only 4 to 5 hours won’t cut it, it will slow down your progress in the gym and kitchen. Your body needs 7 to 9 hours to recover and build muscle effectively.
If getting your dream body took just two weeks, fitness would not be a billion-dollar industry. Real results take months of dedication and consistent effort. Sticking to a plan for two weeks, not seeing instant changes, and quitting, only to start over again, won’t get you anywhere.
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