Don’t Look Skinny-Fat (and how to defuse a diabetes smack)

I see her almost every morning as I drive to work. She’s about 55 and jogging to her iPod beat. It takes dedication to get up at 6:45 and hit the pavement. So after many months of that, why does she look “skinny fat”?

Skinny fat means she’s thin, but everything is kind of, um, saggy. Rear end is flat, behind-the-arms “bat wings” are flapping, and even her face is sagging. So she’s not plumpy, just kind of, um, dumpy. (Sorry so blunt–but it does NOT have to be this way, and it is NOT healthy, as you’ll see.)

 The problem? She’s achieved lots of weight loss, but much of it muscle–not good, especially as you age. Loss of muscle as you get older can cause mobility and strength impairment, not to mention loss of independence later (“I’ve fallen and I can’t get up”)…

Muscle loss in the older population is an epidemic. You can lose up to 8 percent of your muscle mass every decade after age 30 unless you take corrective action. What action am I talking about? It’s in this e-mail we just received…

“Thank you for your great programs. I have been using Old School New Body for about a year now, and I now plan to incorporate some exercises from Midsection Makeover. I did not have to lose weight/fat when I started the program. I was ‘skinny fat.’ I looked good in clothes and wore a small size. However, I had no energy and noticed that my body was moving south fast. Not good. [I now] look better, [and OSNB is] a part of my stay-healthy-for-life pledge to myself.” –Sari

There it is–train all your muscles with weights: Our jogging friend would look so much better–and be healthier–if she’d simply lift two to three times a week instead of running on those days. It’s one reason she’s wearing skinny-fat like an old floppy hat…

If you need a visual, Google Aerosmith singer and former “American Idol” judge Steven Tyler–shirtless. Yikes! He looks lean in clothes, but out of them he is a saggy, old-haggy looking guy–yep, dude looks like a lady, a 95 year-old gal who didn’t take care of herself. He gets “aerobic” exercise onstage, dancing and prancing, yet he still has severe muscle loss….

So the remedy for skinny fat is a two-way attack to keep your muscle on and fat going, going, gone: 1) a few weight-training workouts a week–walking is great, but you also need the weights–and 2) clean eating MOST of the time…

Need help sticking with #2? I highly recommend our friends Karine Losier and Dave Ruel’s amazing Metabolic Cooking 2.0, which gives you 250 delicious recipes to spice up your healthy eating, many that help you hold onto muscle and burn more body fat. How great is that? They even address us over-50 folks on their INFO PAGE….

Karine and Dave say, “We love our ‘wiser’ clients because they often see great results and appreciate it the most out of anyone. Once you start realizing the health benefits these foods provide, you’re not only going to look better, but you’re really going to feel better each and every day….

“You’ll have more energy, your skin will look healthier, and you’ll have a renewed sense of self-confidence. If you’re over 50, your metabolism may have already started to decline, as it often does with age and muscle-mass loss. So…if anyone could benefit from these recipes, it would be you.” If you’re interested in Metabolic Cooking 2.0, check it out HERE <==

There’s a more dangerous problem with being skinny fat: Losing your muscle can shoot up your potential for DIABETES. According to Timothy Church, professor of preventive medicine at the Pennington Research Center of Louisiana State University, “Diabetes is a failure of your body to control the amount of sugar in your blood, but I call it a disease of the MUSCLE.”

It’s a disease of the muscle because “when muscle is healthy, it’s chewing up blood sugar all the time. When it’s not, it’s pretty much leaving the sugar in the blood.” Your system gets overloaded and eventually symptoms of diabetes start to appear.

After a weight workout, on the other hand, your muscles are “chewing up” more sugar for 48 hours. Church says, “It’s not just the exercise. It’s the shadow that the exercise leaves. So [it’s] central for preventing and controlling diabetes.”

I’m fine with walking or jogging each day if you like. But to put a cap on skinny fat, you should lift weights to build and maintain your muscle mass–and health.

Eat right most of the time and stick with your F4X weight workouts two to three times a week for your health, well being and to zap skinny-fat. Plus, you’ll defuse the diabetes attack…

You definitely want all of that.

Train smart, be well, live long.


2 Responses to Don’t Look Skinny-Fat (and how to defuse a diabetes smack)

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  2. Shashank Parekh July 31, 2013 at 6:00 am #

    Hi Steve, I am 28 years old. During my entire age I was obese and my max weight was 120 kg when I was 17 yes old. I started doing exercise and did diet control and lost 50kg over a period of 4 yrs. Till date I have indulged in various forms of workout (yoga, cardio, weight training) but I am still unable to get rid of my loose skin which got accumulated after my initial weight loss. Can you advise some ways to tighten my skin as because of this I am unable to get into a perfect shape, it does not allow my abs to be visible and because of this my waist size is bigger. Please provide your valuable inputs. Let me know if you need any additional information. I keep reading your articles on iron man magazine and really get motivated with your tips and tricks.

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