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The Straight Skinny on Dietary Fat The Health and Fitness “F Word” Fat is a dirty word in the fitness world. Gyms across the world are full of hardworking individuals doing their best to. Fat composition is just one of many ways we attempt to measure the other, more important F-word — fitness. However, being fit is about way more than being lean: It includes strength, power, speed, agility, endurance, balance, flexibility and much, much more.
After doing my research, it all made sense. Fat is necessary in our diets. They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, fuel our brains and helps fill us up and keep us satisfied. So, let’s start by looking at the history of this low-fat fad.
In 1977, all Americans were recommended to follow a low-fat. The term “skinny fat” is often used to describe someone who looks skinny on initial investigation, i.e the limbs and shoulder are thin and frail, but the torso area is fat. Other names are “beer belly”, “dad bod” the list is endless.
Skinny Fat Calories For Option 1 – Cutting First. If you have more fat to lose than muscle (think Russel Brand in the picture from the intro), you’re going to want to cut first.While you could bulk (be in a caloric surplus) first, you might put on a bit more fat than you would like and this would cause you to have to cut for an extended period of time in the future. Finally, and most dire of all, being skinny fat could shorten your life. A study published December 2015 in the Annals of Internal Medicine involving more than 15,000 people found men with normal-weight central obesity had two times the mortality rate of those with BMIs that qualified as overweight or obese.
Women with normal-weight central obesity had a higher mortality risk as wel. You become skinny fat when you have poorly developed muscles and quite a bit of body fat. For guys I would say that a body fat percentage of 20-25% would be the skinny fat “sweet spot” and for girls somewhere around 30-35% body fat. So you are not really fat, fat, but you are definitely not lean either.
The medical term for those who are considered skinny fat is “metabolically obese normal weight” or “MONW”. This is classified when an individual is over their fat range but under in lean muscle, meaning there is not enough muscle to fat ratio. On the outside, they look thin and healthy, but internally, their body composition is unbalanced.
The Bottom Line For “Skinny Fat” Guys. If you have that skinny fat body type, don’t just take someone’s black and white recommendation that you should “definitely” bulk or “definitely” cut. There is no such thing as one absolute “skinny fat workout” or “skinny fat nutrition plan” for everyone, and the best approach. Guys who have been described as skinny-fat might not know whether to cut weight or bulk up when they want to gain muscle.
They can do both at the same time by culking here’s how.
List of related literature:
|from Handbook of Obesity Treatment|
|from Fat Shame: Stigma and the Fat Body in American Culture|
|from Being Fat: Women, Weight, and Feminist Activism in Canada|
|from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance|
|from Body Panic: Gender, Health, and the Selling of Fitness|
|from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition|
|from Fat Sex: New Directions in Theory and Activism|
|from Treatment of Eating Disorders: Bridging the Research-practice Gap|
|from The Fat Studies Reader|
|from On the Politics of Ugliness|