A lot of people have a skinny fat body type, which means they have low muscle mass and too much fat in some places. If you’re reading this, you might be one of those skinny fat people who lifts weights and eats a healthy amount of food but still can’t see the size or definition you want.

The good news is that a good skinny fat workout can help you build muscle, lose fat, and get a balanced body without having to spend months trying different things.

What a skinny fat body type is in this guide

• Why traditional workouts don’t always work
• The best exercises and plan for working out
• Tips on nutrition and recovery for better results
• How to keep track of your progress well

What does it mean to have a skinny fat body type?

A skinny fat person usually has:

• Little muscle mass
• Soft stomach or love handles
• Arms and legs that are thin
• A little more body fat than you want
• Hard to see the definition of muscles

People who don’t work out with a structured program often have this body type.

• Eat too little or too much at different times.
• Do only cardio or isolated exercises.

Why People Who Are Skinny and Fat Have Trouble Gaining Muscle

People who are skinny but fat often make the same mistakes:

• Too much cardio: Too much cardio can help you lose weight, but it can also slow down muscle growth. Read our guide [Does Cardio hurt Gains] to find out more.
• Not eating enough protein—Muscle can’t grow without enough protein.
• Not using progressive overload: Lifting the same weight over and over won’t make you grow.
• Not doing compound lifts—just doing isolation exercises won’t give you a good-looking body.

The Philosophy Behind the Skinny Fat Workout

A skinny fat workout should focus on:

• Compound lifts that make you stronger and bigger overall.
• A lot of protein helps muscles grow.
• Controlled cardio to keep your heart healthy and your weight in check.
• Consistent progressive overload to keep muscles working hard.

The goal is to change the makeup of your body by losing fat and gaining lean mass.

The Best Workouts for People Who Are Skinny and Fat

Here’s the whole thing:

1. Squats work the legs, glutes, and core

• 4 sets of 8 to 12 reps
• Keep your form strict and gradually add weight.

2. Deadlifts: Strengthen your back, hamstrings, and traps

• 3 to 4 sets of 6 to 10 reps
• Pay attention to your slow, controlled form

3. The Bench Press

• Activation of the chest, triceps, and shoulders.
• 4 sets of 8–12 reps

Don’t flare your elbows too much.

4. Lat Pull-Downs or Pull-Ups

• Building up your back and biceps.
• 8–12 reps for 3 sets

You can do weighted pull-ups if your body weight is easy.

5. Pressing Overhead

• Shoulders and upper chest.
• 3 to 4 sets of 8 to 10 reps

6. Lateral Raises

• Makes shoulders wider and more defined.
• 3 sets of 12 to 15 reps

Don’t worry about your traps; just work on your side delts.

7. Work on your core (hanging leg raises and planks)

• Make your midsection stronger to look tighter.
• 3 sets of 30 to 60 seconds each (plank)
• 3 sets of 10 to 15 reps of leg raises

Weekly Schedule for Gym Workout

Day 1: Upper Body: Bench press, overhead press, pull-ups, and lateral raises

Day 2: Lower Body: Squats, deadlifts, and lunges

Day 3: Take a break or do some light cardio, like a brisk walk for 20 to 30 minutes.

Day 4: Upper Body: Incline bench, rows, shoulder press, and rear delt fly

Day 5: Lower Body and Core: Leg press, Romanian deadlift, planks, and leg raises

Day 6: Full body workout or active recovery (optional)

Day 7: Take a break.

It’s important to be consistent. Don’t do random workouts; stick to progressive overload.

Tips for changing your Skinny Fat Diet

Even the best skinny fat workout won’t work if you don’t eat right.

Extra calories for building muscle

• Eat a little more than what you need to stay healthy.
• +250 to +500 calories every day

How Much Protein You Eat

• 1.6–2.2g of protein for every kg of body weight
• Eggs, chicken, fish, dairy, and beans

Carbohydrates for Energy

• Potatoes, oats, rice, and fruits
• Eat around workouts to improve performance

Fats that are good for you

• Nuts, olive oil, and avocados
• Hormones that help muscles grow

Drinking water

• At least 2 to 3 liters a day

Cardio for people who are skinny and fat

• Keep your cardio to a minimum and plan it out.
• 20 to 30 minutes, 1 to 2 times a week
• Don’t do high-intensity workouts every day.

This keeps your muscles from breaking down and makes your heart healthier.

Internal reference: [Does Cardio Kill Gains] goes into great detail about how cardio affects your body.

Supplements That Might Help

Supplements are not required, but they can help you change your body shape:

• Whey protein (for protein goals)
• Creatine monohydrate (to make you stronger and bigger)
• Multivitamins (for good health)
• Optional: Testosterone (see [Does Testosterone Work] for more information)

Keeping track of progress for skinny fat gains

• Take pictures of your progress every week.
• Take measurements of your waist, arms, chest, and shoulders.
• Keep track of how strong you are in the main lifts.
• Change the number of calories you eat if your weight gain stops.

Tracking things correctly stops wasted effort.

Things that skinny fat people often do wrong:

• Only doing cardio ❌ 
• Lifting light weights over and over again Not getting enough protein ❌ 
• Overtraining ❌ 
• Wanting results too quickly ❌ 

Your skinny fat workout will start to work if you fix these mistakes.

How long will it take to see results?

• 2–3 weeks → strength gets better
• 6–8 weeks → a little more definition
• 3–6 months → size gains that are easy to see
• 12 months = full change

You need to be patient.

Last Thoughts on Workouts for Skinny Fat

Structured training, progressive overload, good nutrition, and recovery are all important parts of a skinny fat workout.

Important things for people who are skinny and fat to remember:

• Focus on lifts that use more than one muscle group
• Put protein and calories first
• Don’t do too much cardio.
• Keep an eye on your progress often.
• Be patient and stick to your plan.

More Important Info For YOU:

• Muscle Guy
• Workout Plan if I’m Skinny Fat
• Lean Guys Guide
• Does Cardio Kill Gains
• Does Testosterone Work