It is easy to get caught up in appearances. When we see someone who is slim and trim we may be quick to admire them. But there is a very big difference between being thin and skinny and being lean and healthy, and it lies in body composition.
The ideal body composition ? the ratio or percentage of lean muscle to fatty tissue in our bodies is low in fat and high in lean muscle tissue. This is what gives the firm, taut, shapely bodies that we covet so highly. When someone is in this physical condition they are considered to be "in good shape".
A body with a lower percentage of fat and a higher percentage of muscle tissue means your body is structurally healthier. Disease risk is lowered because loss of muscle tissue in linked to an increased risk of heart disease, diabetes, osteoporosis and high blood pressure. The increased health risks of being overweight and obese are also eliminated when a person is in "good shape".
Being skinny fat is a danger zone for those who don't weigh much but have high a body fat percentage. Because of the low lean body mass the bones don't stay strong because it is the muscles pulling on the bones they are attached too that keep them strong. So the skinny fat under muscled person is at a high risk of osteoporosis. Because this ticking time bomb is on the inside and not visible it is unlikely to be of concern. That is until it is too late.
Going on restrictive food diets and dieting makes this problem a whole lot worse. As soon as calories are cut back the metabolism slows (the rate the body burns fuel) and muscle tissue is lost when the survival mode is activated. This is exactly the opposite to what should be happening as losing muscle tissue when it is already below the normal level is disastrous on the body and overall health in general.
Accelerated aging will kick in if this situation isn't quickly rectified and the solution is a dose of good old common sense. A proper exercise program that includes mostly strength training exercise will rebuild lost muscle tissue and speed back up the body's metabolism. Any long slow boring cardio sessions should be totally dumped and replaced with cardio interval training.
The entire exercise program must be supported with 4-6 small whole food meals spread throughout the day. Each of these meals should contain at least 20 grams of protein and be natural as opposed to processed food. If the skinny fat syndrome has been present for some time, essential protein, vitamins and minerals are likely to be deficient and can only be replaced when the food consumed is of high quality.
Re-program your mind to focus on "being healthy" as your goal, not just reaching a certain weight and "becoming LEAN" never just losing bodyweight. To make this happen you will need to focus on "improving nutrition" not "dieting."
It is important that you seek the help of a fitness professional to help you set up your exercise program and monitor your progress back to a healthy body composition. You will be surprised and amazed at how much better you will look and feel once you regain some lost muscle tissue.
There is simply no substitute for strength training in reversing the skinny fat syndrome and it will stoke your metabolism, get you lean, make you biologically younger and will restore your health.
Everyone admires the person who "never works out" and "eats everything" yet still manages to look fabulous. Some of us even strive for a similar look by following a diet of lattes and lettuce. What is surprising is that these slim men and women may actually have high body fat and the foundation for chronic disease. It is important not to get caught up in appearances as there is a big difference between being thin and being healthy, and it lies in body composition.
There is a new condition that causes these dieters to become victims of the "skinny fat" syndrome because, dieting off lots of "weight" can consist of losing more muscle than fat. They end up with almost no muscle left but a high percentage of body fat. Instead of the skin and bones diet we have a "bones and fat" diet.
The ideal body composition ? the ratio of lean muscle to fatty tissue in our bodies ? is low in fat and high in lean muscle tissue. We become unhealthy when our percentage of body fat is too high because of excess fat and because of muscle tissue loss. Although muscle tissue can be lost when one lives a sedentary lifestyle it can also be lost when restrictive diets are followed and if excess cardio type exercise (jogging, cycling etc) is performed without muscle maintaining exercise.
Someone that has lost muscle tissue becomes very unhealthy and sets themselves up for future chronic disease. The metabolism (the rate the body burns fuel) drops and the life energy is siphoned from the victim. This loss of muscle is linked to serious health conditions including increased risk of heart disease, diabetes, cancer, osteoporosis, joint problems and obesity.
Although these almost "dieted to death" people can look great in a tight pair of jeans they can look very saggy in a pair of shorts. Being thin does not equal being lean and they have to cover up upper arms and legs rather than expose their flabbiness. This is what happens when you become "skinny fat" instead of genuinely lean and fit.
The way around all of this is to never get into the dangerous dieting routine. Losing weight without obtaining strength and fitness means you are not doing it right. It is far better to burn calories with a proper exercise program that contains a large percentage of strength training and some cardio interval training than it is to cut calories. There is absolutely no other substitute for strength training exercise for keeping your muscle, stoking your metabolism, getting you lean, making you biologically young and keeping you healthy.
When you are active and burning calories, you can eat much more, providing you with more protein, vitamins, minerals, fiber, essential fatty acids and essential amino acids.
Proper nutrition equals optimum health. Starving yourself equals inadequate nutrition which equals poor health and increases disease risk.
The key to permanent sustainable fat loss is your lean body mass. The more lean body mass you have, the faster your metabolic rate and the more calories you burn at rest.
So the key is to build and maintain muscle tissue through strength training exercise. Seek the help of a fitness professional to set up your program and teach you correct exercise technique so you can get the best results in the shortest time. They will also be able to do a body composition test so that you know exactly what your body fat percentage really is.
Being skinny fat isn't cool - so if you feel you are exempt from eating properly and exercising just because you may be happy with the number on the bathroom scale think again. Incorporate both strength training and good nutrition into your wellness routine so you can be truly fit and healthy.
Gen Wright has sinced written about articles on various topics from Terrier Dogs, Acne Treatment and Lose Weight. Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook "I've Found the Fountain of Youth- Let Me Show You Too!? here:. Gen Wright's top article generates over 1220000 views. to your Favourites.