How to Quickly Get Rid of Skinny Fat

Medically reviewed by: Dr. Ronald Mochizuki, MD

The start of a new year brings exciting opportunities to enhance your health and fitness. Maybe you've already achieved impressive weight loss goals but are wondering why you're not as toned as you'd like to be. Or perhaps you've always maintained a healthy weight naturally, yet notice you're looking a little soft in certain areas despite regular exercise. 

The good news is that with the right combination of strength training, nutrition, and innovative technology like whole body vibration, you can adjust your body composition to banish skinny fat for good and achieve the muscle-toned physique of your dreams. 

In this guide, we’ll explore precisely what having skinny fat means and, more importantly, how to address it.

What Does It Mean to Be Skinny Fat?

The term "skinny fat" describes a body type that many people find puzzling at first. It refers to maintaining a normal or even low weight while having a higher percentage of body fat and lower muscle mass than is optimal for health. Think of someone who looks slim in clothes but lacks muscle definition and feels soft to the touch. 

This condition often develops from focusing solely on the number on the scale rather than overall body composition. Still, other factors like genetics and diet also play a role in making your body softer. 

Why It’s Important to Address Skinny Fat

Addressing skinny fat can optimize your overall health and well-being. Research shows that having low muscle mass combined with a higher body fat percentage can lead to several health concerns:

• Increased risk of metabolic syndrome, insulin resistance, and type 2 diabetes
• A higher chance of developing fatty liver disease
• Potential cardiovascular health issues, even if you are at a “healthy weight”

Beyond these physical health implications, the skinny fat body type can also impact self-confidence and quality of life. But unlike many New Year's resolutions that fizzle out by February, addressing this issue through a comprehensive approach to fitness and nutrition can lead to sustainable, long-term changes. 

With the right strategy, you can improve your health and appearance, creating lasting results that go far beyond a typical resolution.

How to Quickly Get Rid of Skinny Fat

Transforming your body composition and getting rid of skinny fat doesn't have to be complicated or overwhelming. Follow a strategic approach that builds lean muscle while gradually reducing body fat—and contrary to what you might think, this doesn't mean spending hours on the treadmill or surviving on a restrictive diet. 

Combining the right types of exercise with proper nutrition and supportive technology can effectively address the skinny fat body type and achieve a more toned physique.

Start Resistance Training

The foundation of your skinny fat solution starts with resistance training, which is essential for stimulating muscle growth and improving overall body composition. 

If you’re new to strength training, try to master these fundamental movements:

• Start with compound bodyweight exercises like squats, deadlifts, and push-ups that work multiple muscle groups.
  
• Aim for 2-3 strength training sessions per week, allowing time for proper recovery.
  
• Focus on good form before increasing weights or resistance.

Consistency always matters more than intensity when you're just starting out. Begin with weights that challenge you but allow you to maintain proper form throughout each exercise.

Maintain a Balanced Diet

Changing your body composition requires more than just exercise. Proper nutrition plays a crucial role in building muscle while reducing body fat. Here’s how to find the right balance of nutrients to support your goals:

• Increase your protein intake and reduce your carbs.
• Include lean protein sources like chicken, fish, eggs, and plant-based options.
• Fill your plate with wholesome, nutrient-dense foods.

Remember that—rather than restrictive dieting—this is about fueling your body with the right nutrients to support your health. Only mildly reducing your caloric intake will still enable you to help fuel muscle growth while starting to shed the fat you’re looking to burn; it’s a balance.

Incorporate Whole Body Vibration Training

Here's where whole body vibration (WBV) technology can become your secret weapon for faster results. 

Whole body vibration training accelerates skinny fat loss by:

• Activating more muscle fibers during each exercise
• Improving circulation and nutrient delivery to muscles
• Engaging muscles to enhance recovery in between workouts

When combined with traditional strength training, WBV training sessions can amplify your results while making workouts more time-efficient.

Adjust Your Cardio Routine

While cardiovascular exercise is important for overall health, too much can interfere with your results when trying to build muscle and reduce skinny fat. 

Strike the right balance by: 

• Incorporating high-intensity interval training (HIIT) for better results
• Combining cardio with strength training in circuit-style workouts
• Limiting steady-state cardio to 2-3 moderate sessions per week and replacing other cardio workouts with resistance training

This balanced approach helps maintain cardiovascular health while prioritizing muscle development and fat loss.

Focus on Recovery and Sleep

Your body makes its most significant improvements during rest periods after workouts. Exercising causes microscopic damage to muscle fibers; during recovery, your muscle fibers repair and strengthen, improving muscle tone and definition. Quality sleep and recovery actively supports your body’s natural rebuilding process.

Pushing yourself too hard without adequate recovery can lead to decreased performance, increased injury risk, and slower progress toward your goals. Listen to your body's signals and adjust your routine accordingly. A well-recovered body is better equipped to build lean muscle and effectively reduce body fat.

Track Your Progress

Measuring your progress helps maintain motivation and allows for program adjustments. If you find you’re losing more weight but not gaining the expected muscle, consider exchanging some cardio sessions for resistance training. Implement these tracking strategies to watch your body’s transformation:

• Take monthly progress photos from multiple angles.
• Record your body measurements regularly and compare your results each time.
• Monitor energy levels and workout performance.
• Use body composition measurements rather than just scale weight.

Focus on trends over time rather than day-to-day fluctuations, and celebrate both physical and performance improvements.

How Power Plate Helps Transform the Skinny Fat Body Type

While traditional exercise methods can help address the skinny fat body type, Power Plate's whole body vibration technology offers unique advantages that can accelerate your transformation. 

WBV plates create controlled vibrations that cause your muscles to contract and relax multiple times per second, amplifying the effectiveness of every exercise you perform. The result is more efficient workouts that target both muscle development and fat reduction simultaneously.

Benefits of Whole Body Vibration for Body Composition

Using Power Plate's advanced vibration technology curates a training environment that maximizes every movement. 

These specialized vibrations enhance your workout by:

• Engaging a higher percentage of muscle groups during exercise
• Boosting circulation to deliver essential nutrients to your muscles
• Stimulating increased calorie burn during and post-workout
• Supporting lean muscle development while optimizing fat loss

Research validates these benefits. A University of Oklahoma study examining postmenopausal women found that participants combining vibration training with resistance exercises experienced significant improvements in lean mass, especially in their arms and trunk areas, while reducing overall body fat percentage. These findings confirm that WBV technology can significantly enhance your body composition goals when incorporated into regular training.

Low-Impact Training for All Fitness Levels

A comprehensive review of 14 scientific studies revealed significant improvements in functional strength and muscle performance among participants using vibration training. Researchers noted its excellent safety profile and lack of adverse effects.

Whole body vibration provides a foundation for building strength without excessive joint stress, and adjustable platform settings ensure that you can progress at your own pace while maintaining optimal form and safety.

Supporting Recovery and Consistency

The benefits of whole body vibration extend well beyond the workout itself.

A compelling study focusing on ACL recovery demonstrated that patients using vibration training maintained better muscle strength and experienced reduced discomfort compared to traditional rehabilitation methods.

Whole body vibration plates optimize recovery through:

• Minimizing post-exercise muscle discomfort
• Accelerating the muscle repair process
• Supporting healthy blood flow

This enhanced recovery support helps you maintain a steady training schedule, which is essential for achieving and maintaining your desired results.

Your Path to a Healthier, Leaner Body

Addressing the skinny fat body type requires a strategic combination of key elements. Start with regular resistance training to build lean muscle, maintain proper nutrition with adequate protein, and enhance your results with whole body vibration technology. Support these core components with moderate cardio, proper recovery, and consistent progress tracking.

You’ll find the most success when you implement these elements together. Each one supports and amplifies the others as part of a cohesive program, especially when enhanced by whole body vibration technology. By following this comprehensive approach, you can effectively improve your body composition.

Explore Power Plate’s Whole Body Vibration Collection

Make 2025 the year you finally say goodbye to skinny fat for good. Whether your New Year's resolution is to start building lean muscle, reducing body fat, or simply feel more confident in your own skin, whole body vibration training can help you get there faster. Explore our collection of whole body vibration plates today and discover how Power Plate can help turn this year's resolution into a reality.

Sources: 

The Lifestyle Medical Clinic. How Do I Tell If I Am Skinny Fat? https://www.lifestylemedicalclinic.com.sg/blog/how-do-i-tell-if-i-am-skinny-fat-guidance-from-weight-loss-clinic-in-singapore 

New York Times. Lifting Weights? Your Fat Cells Would Like to Have a Word. https://www.nytimes.com/2021/07/21/well/move/weight-training-fat.html 

Jump Rope Dudes. How To Fix Skinny Fat. https://www.jumpropedudes.com/blog/how-to-fix-being-skinny-fat/ 

Vocal Media. HIIT Workouts: Transforming Skinny Fat Bodies. https://vocal.media/longevity/hiit-workouts-transforming-skinny-fat-bodies 

Ace Fitness. 7 Benefits of Sleep for Exercise Recovery. https://www.acefitness.org/resources/everyone/blog/7818/7-benefits-of-sleep-for-exercise-recovery/?srsltid=AfmBOorM65_-H04cClBM22Rxm788RzdElj8CtaOs6Y80h4pZuUo_P8yy

Power Plate. Whole Body Vibration Augments Resistance Training Effects on Body Composition in Postmenopausal Women. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/Whole_Body_Vibration_Augments_Resistance_Training_Effects_on_Body.pdf?v=1648790487 

PubMed. Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://pubmed.ncbi.nlm.nih.gov/35174868/ 

German Magazine for Sportsmedicine. Whole Body Vibration Enhances Recovery After ACL Reconstruction. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/whole-body-vibration-enhances-recovery-after-acl-reconstruction.pdf?v=1586151105