From Skinny Fat to Shredded: What the Internet Gets Wrong and What Actually Works for Men

By Deion DeLeon – Functional Fitness Professional

There’s a frustrating place a lot of guys find themselves stuck in. You’re not overweight, but you’re definitely not lean. Your arms aren’t huge, your chest is soft, and your midsection? It’s got that permanent bloat or pouch. You don’t look “out of shape,” but you sure don’t look in shape either.

This is the skinny fat zone—and it’s one of the most misunderstood and mismanaged body types on the internet.

You might be hitting the gym, watching your carbs, or even doing daily cardio—and yet, nothing is changing.

Let’s cut through the BS.

In this blog, I’ll break down:

• What being skinny fat actually means

• What the internet says you should do (and why it’s wrong)

• And how to finally build the body you’ve always pictured when you think “fit”

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What “Skinny Fat” Really Means

The term “skinny fat” refers to a lack of muscle mass combined with a high body fat percentage—usually around the belly, chest, and lower back.

This happens when:

• You’ve never built a solid base of muscle

• You’ve lost weight through dieting/cardio, not resistance training

• You sit most of the day and your hormones are out of whack

It’s not a moral failing—it’s just a training and nutrition mismatch. But here’s the good news: it’s fixable. Fast.

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What the Internet Tells Skinny Fat Guys to Do (And Why It Fails)

❌ 1. “Cut Calories and Lose the Fat First”

Why this fails:

If you’re already light, cutting more calories just makes you look smaller, flatter, and softer. You’ll lose a bit of fat—sure—but you’ll lose even more muscle. You’ll end up looking like a smaller version of the same body you’re trying to escape.

❌ 2. “Do More Cardio to Burn Fat”

Why this fails:

Cardio burns calories but doesn’t build muscle or improve your body composition. In fact, too much cardio without strength training will accelerate muscle loss. You’ll shrink in the wrong places and still be soft in the midsection.

❌ 3. “Do Bodyweight Workouts at Home”

Why this fails:

Push-ups and sit-ups won’t cut it here. You need progressive overload—a plan that forces your body to adapt by building lean muscle, especially in the areas where you currently have none (shoulders, chest, arms, legs). Without resistance, your body stays stuck in “neutral.”

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✅ What Actually Works to Transform a Skinny Fat Body

Now let’s talk about what does work—and why the approach is different from traditional fat loss.

1. Prioritize Muscle Building First (Even if You’re Soft)

Muscle is your best friend. It shapes your body, increases metabolism, balances hormones, and gives you that hard, athletic look.

Even if you’re holding extra fat, your first goal should be to build muscle, not just burn fat. That means:

• Lifting heavy weights 3–4x/week

• Full-body or upper/lower split routines

• Focusing on compound lifts (squat, deadlift, bench, rows, pull-ups)

• Tracking progress and getting stronger over time

2. Eat to Build (Without Getting Fat)

Forget “cutting.” Your body needs fuel to grow. The goal isn’t to bulk like a bodybuilder—it’s to eat enough protein and calories to build lean muscle without excess fat gain.

Key points:

• Aim for 0.8–1g of protein per pound of bodyweight

• Keep carbs in—especially around your workouts

• Focus on whole foods and stay within a moderate calorie surplus

This is how you start to recomp—gaining muscle while gradually tightening up.

3. Fix Your Lifestyle: Sleep, Stress & Sedentary Habits

You can’t out-lift poor recovery. If you sit at a desk 10 hours a day and sleep 5 hours a night, your body will fight every bit of progress.

Dial in:

• 7–9 hours of sleep per night

• Daily walking (10k steps if possible)

• Stress management (breathing, nature, real downtime)

These simple habits optimize testosterone, recovery, and fat-burning hormones like leptin and ghrelin.

4. Stick With It Long Enough to See the Shift

Skinny fat guys often bounce between bulking and cutting, never giving either phase enough time. The real win? Stick with structured lifting and clean eating for 3–6 months straight.

Your body will reshape:

• Chest and arms fill out

• Waist tightens

• Posture improves

• You start looking like you’ve “figured it out”

Because you have.

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The Bottom Line

The internet’s one-size-fits-all weight loss advice doesn’t work for men in the skinny fat zone. You don’t need to lose more weight—you need to build more of the right kind of weight.

At Deion DeLeon Functional Fitness, I specialize in helping guys like you:

• Build lean, functional muscle

• Lose stubborn fat without crash dieting

• And finally look like the athletic version of yourself you’ve had in your mind for years

Whether you want to train in person or online, I’ll show you exactly how to turn the soft look into a strong one—with real, lasting results.

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Ready to Stop Feeling Average?

DM me “REBUILD” on Instagram @deion_deleon217 or📅 [Book a free consultation now]

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Let’s take the guesswork out of it and get to work.