Don’t Get Caught in the “Skinny Fat” Cycle

Wednesday, April 6, 2016 - 22:57

Do you feel like the scale is your enemy? It just might be if you aren’t focusing on your body composition. Traditional mainstream information about diet and exercise has focused on cutting calories and doing endless amounts of cardio in order to lose weight. Yes, if you follow this advice you will lose weight. But chances are you may end up with a condition, commonly referred to as “Skinny Fat.”


What is Skinny Fat?  

Skinny Fat, is the condition where you have a normal body weight, yet little muscle definition and a high proportion of visceral fat around your stomach. Too much cardio, without sufficient protein while dieting is the recipe for becoming Skinny Fat.  When your muscles aren’t stimulated to repair themselves, as they would when you lift weights, your body will begin to catabolize your muscle. When you have less muscle, you burn less calories at rest, which causes the weight to creep back on.  This is how the Skinny Fat cycle begins.

More and more studies are finding alarming evidence that this condition in some ways, is worse than being obese. In a recent study, published in the Annals of Internal Medicine journal, researchers found that people with a normal BMI and high hip to waist ratio, had a higher risk of death than people with a higher BMI and more even fat distribution.


Why The Scale is Misleading

Whether you goal is to look better in a bathing suit, or improve your health long term, it is time to stop using your bathroom scale as your primary measure of health. It only accounts for your total body weight, and does not distinguish between your fat, muscle, or water weight.  

For example, your BMI takes into account your age, height and weight, yet some of the fittest Crossfitters in the world have BMIs that are considered obese. This is because a pound of muscle is smaller than a pound of fat. While women are often concerned with looking bulky as the result of lifting weights, the reality is that unless they are taking some sort enhancer, they are not going to bulk up. It’s the fat that will make women look bulky, not the muscle.

Again, when you have more muscle on your body, you have a higher metabolism, which helps prevent gain in the first place.


Breaking the Cycle

Want to avoid the Skinny Fat cycle? The best way to get out of it or prevent it is to develop enough muscle so that you have a high metabolism to help you burn away your body fat.

This can be accomplished through:

  • A consistent workout schedule that incorporates enough anaerobic and strength training exercises to stimulate muscle growth
  • Following a diet with the right macro ratio and enough protein to feed your muscles

As your body composition changes, the traditional scale is not going to help you track your progress, so you will have to use other methods to do so. The scale may not move in either direction, but that doesn’t mean that your Body Composition isn’t improving.


Body Composition Readings

Whether you would like to gain muscle or maintain muscle and lose fat, a Body Composition Reading will provide you with the insight about your body that will guide you towards your goals.

There are a variety of methods to get a body composition reading. In the past, the most accurate method was through water submersion tests, which were not only expensive, but very inconvenient.

At Crossfit 100, we are now offer the Inbody 570 as a  convenient and affordable method to measure your lean body mass, body fat percentage, and water weight. With a 98% accuracy rate, you no longer need to bother with the inconvenience of an expensive water submersion test.  If you schedule your analysis at Crossfit 100, you will also receive a 10 minute coaching session to discuss your test results, next milestone target setting, and advice on reaching those targets.

With multiple sessions, you can track your progress over time, and work with a coach to adjust your plan as needed. When you understand your body composition you can take the guesswork out of your diet and training strategy, and get results.  

Save yourself from relying on the traditional scale as your trusted measure of health and, put your faith into a proven system to improve your long-term health once and for all.

Currently we are offering a special for four Inbody Sessions for the first 100 customers for only $100 ($180 value). For more information about the Inbody 570 or to schedule an analysis, click here.