A "skinny-fat" person, also known as "metabolically obese, normal weight," has a low body mass index (BMI) within the healthy range but might still exhibit unhealthy levels of body fat (20-25% or more)--a higher percentage of body fat relative to lean muscle mass.
"Skinny fat" poses a problem for many people, especially teenagers aspiring to start weightlifting. However, addressing this condition with the right approach and determination is possible, leading to improved health and physique.
Many beginners at the gym grapple with the decision of whether to "bulk" (gain muscle) or "cut" (lose fat). If someone is definitively "skinny-fat" with high body fat and minimal muscle, starting with a gradual cut is recommended (200-500 deficit). During this process, adequate protein intake, recovery, and intense training can lead to a body recomposition, resulting in a leaner and more muscular physique over a few months. This balanced approach can be more effective in the long run.
Having limited muscle mass and not being extremely lean doesn't necessarily equate to being "skinny fat." When an individual's body fat percentage is between 20-25% or higher, they may fit the "skinny fat" description. In such cases, pursuing a body recomposition strategy is advisable. This approach can help enhance overall health and appearance by reducing body fat and increasing lean muscle mass.
If you're not in the "skinny-fat" or overweight category, starting a lifting regimen with a bulk, especially young ones, can be highly advantageous. Bulking allows you to provide your body with the surplus calories and nutrients needed to maximize muscle growth.
