Skinny Fat
Normal Weight but High Body Fat %
People who look thin in clothes but soft/flabby without them — typically low muscle + moderate fat
Training Protocol
Priority #1: build muscle (not lose fat). Resistance training 3–4x/week with progressive overload. Do NOT start with cardio — you need muscle first. Body recomposition (simultaneous fat loss + muscle gain) is possible for beginners.
Nutrition Strategy
Slight caloric surplus (+200–300 kcal) or maintenance. High protein (2g/kg). This is NOT a cutting situation — undereating will make it worse.
What To Avoid
Excessive cardio, extreme calorie deficit, “just do more running” advice, crash diets.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: Burn & Build. See all programs →
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