Fix Skinny Fat With These 5 Steps
Why You Don’t Look Like You Work Out — Even If You’re Exercising
Let’s be honest — it’s a weird feeling when you step on the scale, see a “normal” number…
But then you catch a glimpse in the mirror and think:
“Wait...why don’t I look like I actually work out?”
If you’ve ever felt like you’re stuck in that in-between zone — not overweight, but not fit either — you’re not imagining it.
There’s a name for that: skinny fat.
And if you don’t fix it, it doesn’t just affect how you look — it can seriously impact your long-term health too.
Let’s break it all down in this article:
By the way… I’m Jonathan. My wife Blakley and I own Digital Barbell. Our roots are in in-person training, but now we are helping people get in the best shape of their lives 100% online.
Since our business is online, we live, work, and travel in our Airstream with our two crazy dogs.
You can follow along on our YouTube channel, and be sure to subscribe to our podcast on Apple or Spotify for tons of free and valuable fitness content.
Running Digital Barbell From Our Airstream
What Is “Skinny Fat”?
Skinny fat is when your weight falls in the “normal” range on the scale...
…but under the surface, you have too much body fat and not enough muscle.
Here’s a photo me at my skinny-fat peak:
Average Fat - Low Muscle = Skinny Fat
Skinny fat is more common than you might think — especially for people in their 30s, 40s, and beyond. Why? Because a lot of well-meaning habits actually set you up for it:
Crash dieting
Doing endless cardio but skipping strength training
Sitting most of the day, then trying to “undo it” with workouts
Lifting weights, but never pushing heavier or progressing
It all adds up.
So while your scale might say “healthy,” your body feels soft, flabby, and weak — and you still don’t look like you work out.
Normal Weight Obesity: The Hidden Health Risk
Here’s where it gets serious.
In the medical world, skinny fat is called normal weight obesity — when your BMI is normal, but your body fat percentage is too high and your muscle mass is too low.
And it’s not just about appearance.
It’s about your health too.
People with normal weight obesity are at a higher risk for:
Metabolic syndrome
Type 2 diabetes
High blood pressure
Heart disease
Even early death
And because you “look fine,” doctors often miss it — and you might even tell yourself you’re fine too…
But under the surface, you’re still at risk.
Fixing skinny fat is about way more than looking better in fewer clothes — it’s about taking control of your long-term energy, strength, and quality of life.
Why Traditional Weight Loss Advice Makes Skinny Fat Worse
If you’ve tried to fix skinny fat by “eating less and moving more,” you probably already know: It doesn’t work.
In fact, it often makes things worse.
Here’s why:
You slash calories, but don’t prioritize protein
You double down on cardio, but skip lifting heavy
You train like crazy, but don’t allow recovery
The result? You lose muscle instead of fat.
You drop a few pounds, but your body looks the same… or softer.
The solution isn’t just to lose weight — it’s to rebuild your body: more muscle, less fat.
That’s called body recomposition — and it takes a smarter plan.
Body Composition Change Done Right
The Step-by-Step Plan to Fix Skinny Fat
Ready for a clear, realistic plan that actually works?
Here’s what to do — no detoxes, no gimmicks:
Step 1: Strength Train 3–4x Per Week
You need to train with progressive overload — meaning you’re lifting heavier or doing more over time. Here’s a video of me explaining progressive overload.
Your workouts should include:
Squats
Deadlifts
Presses and Bench Presses
Pull-ups and rows
They should also include isolation work to build out your arms, shoulders, and glutes. (Yes — it’s totally OK to want to look good naked.)
Step 2: Prioritize Protein
Aim for about 0.7–1 gram of protein per pound of your body weight. In case you never realized, most “protein bars” have about 15g of protein, and a normal-sized chicken breast has about 25g.
Protein helps you:
Build and retain muscle, shaping your physique
Stay full longer
Recover faster
Make protein the centerpiece of every meal, not the afterthought.
Click the button below, and we’ll set your protein goal for you, based on your goals.
Step 3: Set a Slight Calorie Deficit or Maintenance
You don’t need to starve yourself on 1200 calories per day.
A small deficit (or even eating at maintenance) combined with lifting and protein is the sweet spot for changing your body composition.
Think long game, not crash diet.
Again, grab our free calculator and we’ll take care of it for you.
HERE is the link.
Step 4: Stay Active Outside the Gym
Strength training builds the shape — daily movement and diet helps reveal it.
Get your steps in. Walk. Bike. Play.
Personally, we aim for 10,000 steps per day, but many of our clients are hitting 7,000 or more per day.
Step 5: Be Patient (Seriously)
Overcoming skinny fat isn’t a 30-day thing.
And anyone who is selling you a quick fix is lying to you to line their pockets with your hard-earned money.
With consistency, you’ll start to notice changes in 3–6 months.
Stick with it, and you’ll keep improving for years.
Check out some of our clients’ results HERE.
Need a plan you love and will stick with? Check out our program pricing and options with the button below.
Mistakes That Keep People Stuck in Skinny Fat
Let’s quickly cover the biggest pitfalls we see that ruin results:
Crash dieting — extreme cuts kill muscle
Cardio-only workouts — no lifting = no change
Program hopping — you need progression, not random workouts
Low protein intake — most people don’t eat nearly enough
Impatience — real change takes time and consistency
Avoid these, and you’ll win.
Final Reminder: You’re Not Broken — You Just Need a Smarter Plan
If you’re stuck in the skinny fat zone, hear this:
You’re not lazy. You’re not broken.
You just need a better approach.
And once you dial it in?
You’ll look leaner, feel stronger, and show up for life with more energy — inside and out.
You deserve that.
Ready to fix skinny fat for good?
Try out a FREE 5-Week Workout Program on us!
Until next time… Lift heavy, and be nice.
Jonathan