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"Skinny Fat?"

"Skinny Fat?"

Is 'Skinny Fat' a real thing? It absolutely is. According to Dr. Daniel Neides, medical director at Cleveland Clinic's Wellness Institute, "On the outside, they look incredibly healthy, but on the inside there are a wreck." Let's look at 2 real-life examples:


  • 40-year-old male, 6'2", 180 pounds
  • 47-year-old female, 5'3", 135 pounds


Looking at these numbers, I don't think anyone would suspect that either of these individuals would be obese. We tend to think of obesity only as that 300, 400, 500-pound individual. But, obesity is not just about how much an individual weighs, rather, it's based on the body fat percentage. Males over 25% body fat and females over 30% body fat are considered obese. These higher amounts of body fat put us at much higher risk for cardiovascular disease and metabolic problems. In the two examples above, the male had 29% body fat and the female had 36% body fat, both obese. Skinny fat has also been termed, "normal weight obesity." According to a 2013 study in the American Journal of Cardiology, these individuals are at greater risk for cardiovascular disease and death than previously realized.


Let's knock out skinny fat! How do we do it? In order to achieve the body composition we desire (decreased body fat percentage), we have to put together the "Triad of Success."


  1.  Build lean muscle through the proper strength/resistance training
  2.  Workout in the proper heart rate zones
  3.  Eat Right (not just healthy eating): this includes the proper the proper eating frequency, the proper nutrient timing and the proper balance of carbohydrate-protein-fat at every meal/snack


When we look at the Triad Of Success, we can now see why it is so common for individuals to become skinny fat when they choose to follow diets and food fads. Those who lose a substantial amount of weight through diet-like methods typically just become a smaller, softer [not leaner] version (skinny fat/normal weight obesity) of themselves, why? #1, they did not perform high-level strength/resistance training, therefore they did not build lean muscle. #2, during their cardiovascular workouts (most likely was their go-to for exercise and a lot of it), was performed at too high of heart rates. And as a result, they did not facilitate fat as their primary fuel source. #3, there is a very good chance they were not eating right. They may have cut out carbohydrates and/or severely restricted their total calorie intake.


Not to worry, we have you covered. 9Round Workouts and 9Round Nutrition provide you with the necessary tools to bring the Triad Of Success to life. During your 9R workouts, you will perform some great strength training exercises. And by using the 9R Heart Rate Training System, you will be sure that you are treating your body right and working out in the right HR Zones. In addition, 9R Nutrition will provide you with the meal plan you need so that your eating frequency, nutrient timing and carbohydrate-protein-fat balance is spot-on. Let's take complete control and personal responsibility for our health and fitness and let's put the Triad Of Success in motion and knock out Skinny Fat!


Dr. Rick Kattouf II

2x Best-Selling Author

Named One Of The World Fitness Elite® Trainers Of The Year