No More Skinny Fat Bikini Diet Plan

Skinny Fat Transformation | Skinny Fat Workout | Skinny Fat Diet

How to Make Your Own Skinny Fat Transformation!

Skinny fat transformation

Skinny Fat Diet | Skinny Fat Workout for Women

The term skinny fat can be confusing – how can someone be skinny and fat at the same time and what does a skinny fat diet or skinny fat workout for women look like?  Well, skinny fat people are those that look skinny in clothes but have high body fat and low muscle mass.

So underneath those clothes, they actually look soft and flabby.
Both men and women can be skinny fat, but I’m just going to focus on skinny fat women and the skinny fat diet plan they need to follow to go from skinny fat to fit and toned.

Skinny Fat Diet Skinny Fat Workout for Women

Nicole's skinny fat transformation is incredible!

Skinny Fat Diet Skinny Fat Workout for Women

After a reasonable skinny fat diet, Amy confidence soared!

Skinny Fat Diet Skinny Fat Workout for Women

For Kelly a Skinny Fat Workout made all the difference.

Skinny Fat Diet Skinny Fat Workout for Women

Mindy loves how she feels after her skinny fat workouts!

How to make your own skinny fat transformation!

What is the skinny fat look?

But, why am I skinny fat?

The term skinny fat can be confusing – how can someone be skinny and fat at the same time and what does a skinny fat transformation look like?  Well, skinny fat people are those that look skinny in clothes but have high body fat and low muscle mass.

So underneath those clothes, they actually look soft and flabby.
Both men and women can be skinny fat, but I’m just going to focus on skinny fat women and the skinny fat diet plan they need to follow to go from skinny fat to fit and toned.

How do you know if you are skinny fat?  Well, skinny fat women tend to carry most of the fat around their mid-section, especially hips and thighs. You know, the dreaded “muffin top/love handles” and “saddlebags.”

When Rachael began working with me in my Online Personal Training program for women, she told me about her struggles with being skinny and petite but also carrying a lot of bodyfat so that she looked soft.  Rachael was 42 and at 5'1" her 100 lbs weight could hardly put her in the over weight category.  All of her life she had been able to eat what ever she wanted and do minimal exercise without changing clothing sizes.  By all accounts, in her clothing Rachael looked fit.  But when she put on a bathing suit or when she changed clothes, she could see in the mirror the her body was not as hard and defined as she wanted.

But, it was not until Rachael went to the doctor and discovered that her cholesterol and blood pressure were high that she decided it was time for her own skinny fat transformation.  When we talked over the phone in our initial online personal training consultation Rachael shared with me her struggles and why she thought a skinny fat diet and exercise program might be the best option for her.

If you are thin but struggle with fat around your hips and thighs that you can’t seem to get rid of, then you might be skinny fat.

For women that have a skinny fat body type, there are typically three things that cause it...

  1.  They avoid weight training and instead overdo cardiovascular exercises like running.
  2. They are genetically pre-disposed to have little muscle mass and a small frame but a bit more bodyfat.
  3. The have a poor diet that tends to be low in protein and very high in carbs and sugar.

I often see the skinny fat syndrome in women who do lots of cardio and don’t do any resistance training because they’re afraid it will make them look bulky.  They think that a good skinny fat workout will add too much muscle.

If that’s the case with you, I want to assure you, the right kind of weight training will not build bulky muscle but rather get you lean and toned.

The cardio keeps them slim but doesn’t build enough muscle to keep their body fat levels down.

As you get older, your metabolism naturally slows down. Building muscle helps to keep your metabolism up and your body fat levels down.

Avoiding resistance training can cause the skinny fat look.

But of course that is not all.  Even if you are following a great skinny fat workout plan, your efforts can be sabotaged by bad nutrition.  Eating a poor diet high in carbohydrates and refined foods will also cause you to look skinny fat and store a lot of excess body weight in the mid region. The old golden rule still applies – You can not out train a bad diet!

While there are great reasons to be vegan or a vegetarian, many of the women that choose that form of eating end up being skinny fat.  Not that you have to eat meat to be lean and defined, but often times those women that are vegetarian choose a very carb and sugar heavy diet which stores fat, particularly in the belly and legs.  And after all, lower belly fat and inner thigh fat are trademarks of the skinny fat woman.

Also, being skinny fat can be a genetic trait, so you can thank your parents for that!  If you genetically have this body type, it is not impossible to change. With the right workout program and a good diet, you can become skinny and toned!

I should also mention that in some cases, being skinny fat can be caused by a range of health conditions. Those include hypothyroidism, hormone imbalances, certain medications (such as the contraceptive pill and antibiotics), gut health issues, and more.

The good news though is that there is a lot you can do to overcome this body type and get the lean, defined body that you really want.

How do I go from skinny fat to toned?

I talk with women all the time that want to know how to go from skinny fat to toned and how they can really make a skinny fat transformation.  It takes a solid balance of these 4 things:
1.  Weight training.  You simply have to push your body with focused strength training if you truly want to make a skinny fat transformation... this is especially true for women.  Ideally, you want to weight train 4-5 times per week for 45-60 mins each session.
2.  Proper nutrition.  It is not enough to diet to lose the skinny fat look.  In fact, seriously restricting calories can actually make a skinny fat look worse.  
3.  Recovery & sleep.  Just as important as getting exercise is giving your body time to repair and recover.    
4.  Targeted cardio.  Women with a skinny fat body type should avoid long, slow cardio and instead opt for cardio vascular exercise in short but intense spurts not to be done more than 3 times per week.  

Skinny Fat to Fit Transformation

Should you bulk or cut if you're skinny fat? ?

So... should you bulk or cut if you're skinny fat?  Let's first talk about the contents of bulking and cutting. In the weight lifting world, many men talk about rotating a time of 'bulking' or significantly increasing your calories so that you gain weight quickly followed by periods of 'cutting' where you significantly restrict calories in order to lose weight.  The problem with this method is that it usually results in adding twice as much bodyfat as muscle as you 'bulk' and losing substantial muscle as you try to cut.  For skinny fat women, this method leads to a frustrating cycle of feeling constantly bloated and puffy during the bulking phase with feeling weak and starving when you are cutting.

Instead, I have found great success for women that strike the right balance of calories and training to stroke their metabolism and provide consistent energy.  You have to balance getting enough calories that you can add muscle but not so much that you gain bodyfat.  If you are eating less than 1400 calories a day for most women I can guarantee you will NOT be able to make the transformation you are looking for.  That is far too low for a woman looking to make a skinny fat to fit transformation.  Your specific caloric intake will vary based on your current weight, height, resting metabolic rate, age and activity level, but most women need to eat but I have found that for most women 1700-2100 calories a day provides that balance.

Let me share with you the story of Deena Gindling and how this 40 plus year old mom of teens went from skinny fat to toned up, got fit and became lean with sexy muscle!

Skinny Fat to Fit Transformation... Healthy Skinny Fat Diet Plan

  • 41 years old
  • I am a Registered Nurse on a very busy Labor & Delivery unit at a hospital in Cincinnati, OH
  • I’ve been married for 18 years to my husband, Greg, and we have 2 fantastic children: Paige (15) & Blake (12)
  • Birthplace & Current Residence: Lawrenceburg, Indiana
  • Height: 5’10”   off season weight: 138lbs   contest weight: 132lbs
  • Favorite bodybuilding meal: Healthy Peanut Butter & Jelly
  • Favorite supplements:Beverly International's Ultimate Muscle Protein. I keep 2 or 3 different flavors around all the time for variety. I work 12 hour night shifts, so when I’ve slept all day and need to get all of my macros in in a shortened period of time, I will add peanut butter, yogurt, or even oats, and blend it all together with ice & water
  • What would you recommend to someone who has never used Beverly supplements before? Try UMP! Clean eating doesn’t have to be torture & protein powder doesn’t have to taste bad! I truly look forward to my 2 meals each day made with UMP. Its so versatile: besides the protein shakes, I’ve used UMP to make French toast, pancakes, pudding (with peanut butter & cold coffee)… The possibilities are endless!
  • On my Playlist: Lots of rap. It gets me pumped up and feeling invincible.
  • Most inspiring book: 11.22.63 by Stephen King. It’s a fictional account of the days leading up to the assassination of JFK, but it really emphasizes the chain of events that can come from a single event.
  • Hobbies/Interests: Reading, traveling, cheering my kids on at their many sporting events. 
Skinny Fat Transformation Deena Gindling

"I went from 22% body fat down to 11% in my skinny fat transformation. Working with Julie Lohre in her Online Personal Training Program I feel fantastic, have more energy than ever before, and love my new hobby: weightlifting!"

FITBODY Success Story Deena Gindling

Skinny Fat Diet | Skinny Fat Workout

Until 6 months ago, I had never been a particularly athletic person and had not really considered striving for a bikini body nor needed a bikini diet  plan. I played some intramural softball as a kid & enjoyed walks at the park as an adult. For most of my life, this low amount of physical activity didn’t really seem to affect my physique. I was what they call “skinny fat”–I looked pretty good with clothes on, but as I was approaching my 40th birthday, was increasing self-conscious in a swimsuit because of the extra few pounds I carried in my belly and thighs.

My husband had been lifting weights for years and finally convinced me to give it a try. Exactly 6 months before my 40th birthday, I began lifting weights 3 days per week. I saw a decent amount of toning, especially in my arms in the first few months but then felt like my body remained the same for the next 7 or 8 months, even though I continued to lift 3 days per week.

In October, a friend of mine who had transformed her body from skinny fat to really fit suggested I commit to getting my own bikini body and add some badly needed muscle to my frame. My initial reaction was, “I can't do that!" but I was definitely intrigued by the idea & a former co-worker recommended I contact online fitness coach, Julie Lohre.

Before I could even take that small step, I read every word on Julie’s website and her success stories.  I remember first being in awe of these confident, fit women, and then thinking, “Could I really look like that?” I had been skinny fat all my life and nothing had made a difference before.  After taking the leap of faith and contacting Julie Lohre, she asked me to email her some current photos. I thought for sure she’d say there was no hope for me, but instead, she said she felt confident I could be get into the best shape of my life in 6 short months with a reasonable skinny fat diet plan and along with a lot of hard work and a great skinny fat workout plan! Julie Lohre & I worked together through her online personal training program. 

In the 6 months that I worked with Julie Lohre my body transformed - I definitely was not skinny fat anymore!  She had me following the most amazing, healthy skinny fat diet plan and working out a reasonable amount which is why I was able to make this skinny fat to fit transformation. 

Skinny Fat Workout

Skinny Fat Diet Plan

The thing that surprised me the most when I began working with Julie was how much food she recommended that I eat.  In the past, I had not really paid much attention to the foods that I ate and thought I was getting plenty.  Turns out, I was getting plenty... plenty of unhealthy food.  Even though I had always been skinny, the foods I had chosen to nourish my body did anything but!  

As I followed the healthy diet plan that Julie Lohre created for me, I would eat 6 meals each day. I try to eat that first meal within an hour of waking, and then eat every 2-3 hours after that. I believe the biggest contributor to my success is planning ahead & food preparation. Buying in bulk and cooking in batches saved me so much time... and it made things so that I always had healthy choices at my finger tips.  No more skipping meals because it was just easier!  Its much easier to choose healthy when the good stuff is right there, ready to eat!

 And I always carry my 32-ounce water bottle with me to be sure I drink at least a gallon each day. This is a typical day in my skinny fat diet plan or as I like to call it, my healthy bikini diet plan!

What should skinny fat eat?

Meal 1:
1 whole egg, 3 egg whites, 1/2 c omelet veggies, 1 grapefruit & a ½ cup of oatmeal

Meal 2:
2 scoops Beverly International Ultimate Muscle Protein & 1 cup strawberries

Meal 3:
4 oz grilled chicken, 2/3 c brown rice, & 1 cup broccoli

Meal 4:
Apple with 2 heaping tablespoons of almond butter

Meal 5:
6 oz fish or 4 oz chicken, 1/2 c quinoa, mixed greens salad, 1 T. olive oil & vinegar salad dressing

Meal 6:
2 slices whole grain bread, 2 T. natural peanut butter, 2 T. sugar-free grape jelly

This diet really worked for me and is a big part of why I could make a skinny fat to fit transformation. I enjoyed all of these foods and never went hungry or felt deprived.

Ready to Make Your Own Skinny Fat Transformation?

The Accountability & Motivation You Need To Succeed!
Skinny Fat Online Personal Training

Skinny Fat to Fit Transformation Tips

The secret behind a skinny fat transformation

Skinny fat transformation female
Skinny fat transformation Woman

If your goal is to make an amazing skinny fat transformation or a fat to fit transformation then adding in the right kind and amount of exercise will make all the difference. You have to balance weight training with some cardio while being careful not to over do the cardio. Here are my strength training rules that will help you build lean, sexy muscle and gain the definition you want.

  1. Be Intense.  When you are lifting it is critical that you are intense and focused on the work at hand.  Proper weight training relies on a mind-muscle connection that
  2. Go at Your Pace.  Many women feel intimidated by the weights area of a gym.  If you are new to the gym or typically only use the cardio machines, it can feel overwhelming to step into this new territory.  Take your time and remember this is YOUR workout. You have every right to be in the weight area as the guys and it will seriously help you make a fat to fit transformation.
  3. Be Safe.  Stay within your safe limits.  I want you to push yourself… hard, but we do not want to get hurt.  If an exercise causes pain, STOP.  There is a difference between something being difficult to do where you can really feel the exercise and the feeling of sharp pain.  That is your indicator that you have gone too far.
  4. Form is KING.  Any time you are doing a skinny fat workout or weight training in general, always start with a lower weight first and work your way up in the first set.  If you cannot do an exercise with proper form, you are using too much weight.
  5. Change it Up!  If you have been doing the same workout or weight training for several months and are not seeing progress then chances are your body has adapted to the stimuli.  In order to build that lean muscle you must have to make your skinny fat transformation, you really have to mix things up in the gym. For the ideal skinny fat workout, you would following a training plan for 4 weeks at a time (of course each day of the week includes something different) then switching it up.  If you are looking for the ideal training plan for women that consider themselves skinny fat, then you definitely need my Strength Training Program for Women.

Throughout this process, you will come to really enjoy weight training and the positive benefits it has on your body!

Skinny Fat Supplement Plan

Supplements for women to lose weight & Gain muscle

Supplements were always optional when you are looking to make a fat to fit transformation, but I found Beverly International's Supplements made a big difference!  I get all of my Beverly supplements at  Here is my exact bikini body supplement regiment:

Beverly international Glutamine Select
  • 2 Fit Tabs twice a day– 2 in the morning and 2 in the evening. Considering all that I have to do in a day, when I take Fit Tabs, I have more energy than ever before. I can’t help but think it was from this cover-all-your-bases multivitamin. As an added bonus, my nails grow long and strong & I’ve been getting tons of compliments on how thick & shiny my hair looks!
  • 3 Quadracarn tabs, 3 times per day on workout days.
  • 1 scoop of Muscle Synergy before training along with 1 scoop of Glutamine Select to aid in lean muscle-building & recovery

Ready to Make Your Own Skinny Fat Transformation?

The Accountability & Motivation You Need To Succeed!
Skinny Fat Online Personal Training