How To Fix "Skinny-Fat"
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 5 January 2026
⏱️ 38 minutes
🧾️ Download transcript
Summary
In this episode, Tony and Marianna break down the commonly misunderstood condition known as 'skinny fat,' where individuals have low muscle mass and relatively high body fat despite appearing thin. They provide a clear, actionable five-step plan to address and fix this issue. The steps include prioritizing strength training with compound lifts, optimizing diet with high protein and appropriate calorie intake, incorporating strategic cardio routines, improving lifestyle factors like sleep and stress management, and tracking progress with patience. They emphasize the need for consistency and the importance of adjusting goals as one's body changes.
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Timestamps:
(02:56) What is “Skinnyfat”
(09:00) What causes Skinnyfat
(14:41) How to fix Skinnyfat
Transcript
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| 0:00.0 | Happy New Year. And welcome back. We are right back to business locked in because 2026, we're not |
| 0:05.5 | slowing down. We're coming for that top spot, Huberman. And we're starting this year off by talking |
| 0:09.9 | about one of the most commonly searched problems when it comes to changing your physique. |
| 0:14.5 | You might weigh a normal amount for your height and you don't look very overweight in clothes, |
| 0:18.9 | but you have very little muscle and relatively |
| 0:21.2 | high body fat. In simple terms, you're skinny and fat at the same time. Today, we are |
| 0:27.1 | dedicating a full episode to unpacking exactly what skinny fat is where it comes from and then |
| 0:31.9 | taking you step by step on how to fix it. Setting up what your workouts, your diet, and different |
| 0:37.3 | parts of your |
| 0:37.8 | lifestyle need to look like if you want to achieve a leaner, more defined, and tone look. |
| 0:43.1 | But as always, before we get into it, if you've been needing a little bit more structure, |
| 0:47.8 | especially around this time of year, remember you get access to every single one of our |
| 0:51.6 | complete 12-week training programs that are programmed out in Google |
| 0:54.4 | sheets to track and guarantee that you are making progress in the gym. You get all that just by |
| 0:59.6 | joining FS Premium, which is the premium version of this podcast for $5 a month. You also get a ton of |
| 1:06.0 | other sick perks like bonus episodes every single Friday where we do AMA styled episodes answering your questions. |
| 1:12.3 | And it takes less than 60 seconds to sign up. We'll leave a link to do that in the show notes down |
| 1:16.7 | below this episode. And if you haven't already, you could take just a few seconds to go ahead and |
| 1:21.5 | rate us on whatever platform you are listening on. And you can also follow us to stay up to date on |
| 1:25.9 | every new episode. And before we get |
| 1:28.7 | into it, it is the new year. If you need to re-up on any of your staple supplements, a quick |
| 1:33.2 | shout out to today's sponsor, Legion Athletics. You could get some protein powder, some creatine, |
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