That said, a good rule of thumb is if you're a guy somewhere between 10% and 20% body fat or a woman between 20% and 30% body fat, you're not naturally muscular, and you haven't done any strength training in the past year or so (or ever), you're probably skinny fat.
If the body fat percentage exceeds 30%, it falls into the category of skinny fat. Simultaneously, those experiencing skinny fat also have low muscle mass, considered normal between 32.9-38.9% for men and 23.9-28.9% for women.
It is estimated that as many as one-third of the population qualifies as "skinny fat" with a BMI between 18.5 and 24.9.
24 – 26% Body Fat
This body fat percentage is considered the low range of average for women in many body fat charts. At this level of fat, a woman is generally considered to look slim, but not too skinny.
You're now on-track for a six-pack. As a general rule of thumb, 10 per cent body fat is the safest place to be. You're lean enough to show muscle — including your six-pack — and you can see your veins from your shoulders to your hands, but you're not so shredded that you're becoming translucent.
BODY FAT PERCENTAGE: 8-10% (ATHLEAN RANGE)
The 8-10% body fat range is a good target range for many guys because it's more sustainable. It's seen as a 'healthy' look by many and associated with the classic beach body. At 8-10%, vascularity and striations are less present, but still there in some parts of the body.
Athletes: 14–20% Fitness enthusiasts: 21–24% Healthy average: 25–31% Dangerously high (obese): 32% and over.
20% body fat: Muscle definition is not as present and noticeable especially in the abdomen. A man with this level of body fat typically has the “soft” look and has a pouch on his abdomen. 25% body fat: There is almost no separation of muscles, no noticeable veins and no muscle striations.
Some people are more genetically inclined to lose weight quickly in the stomach area and have more pronounced, well-built abs at greater levels of body fat. There are people who can still have visible abs at 15% body fat, where others may need to hit a little as 6%.
A BMI <16.0 is known to be associated with a markedly increased risk for ill-health, poor physical performance, lethargy and even death; therefore, this cut-off point is a valid extreme limit.
One reason for belly fat is a sedentary lifestyle. Even skinny people can spend too much time in front of the television or computer screen, and this can encourage what little extra fat they have to settle into the stomach. A diet high in processed foods can also cause belly fat, even in skinny people.
There's a roughly 20 percent chance you are 'skinny fat' or 'healthy obese' Body mass index (BMI) doesn't tell the whole story about your weight and health, says Albert Sun at The New York Times.
However, the best scales using bioelectrical impedance are said to estimate body composition with around 3-4% accuracy [2].
How do I change my physique from 'skinny fat' to firm? Firming up a soft body requires strength training, personal trainers told Insider. Follow a traditional resistance training programme 2-3 times a week for the best results. Don't restrict your diet in a bid to lose fat, and ensure you eat enough protein.
The recommended ranges for healthy men are between 10-20% body fat, and for women, the ranges are 18-28%. If your body fat exceeds these ranges, but you have a normal weight when you stand on the scale, you may be skinny fat.
Is 20 pounds (lbs) of weight loss noticeable? Yes, 20 pounds (lbs) of weight loss is typically noticeable. However, this may vary depending on an individual's current weight, body composition, and distribution of weight.
What 15% body fat looks like. This is probably the leaner end of the 'average' man on the street and where you will start slowly edging towards the 'dad bod'. It's likely that you wouldn't see much muscle definition here and almost certainly no visible abs. Having said that, it's also not necessarily unhealthy either.
Like most things, genetics, and lifestyle both play a role in developing NWO. Some individuals are genetically prone to the condition as they tend to store more visceral fat (abdominal fat) and less subcutaneous fat (fat under the skin) than their normal weight, metabolically healthy, counterparts.
Causes of a High Waist Circumference
A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.
And yet, there are plenty of people that feel stuck in this paradoxical body composition. The “skinny fat” body is instantly recognizable. It is characterized by having a skinny body with no appreciable amount of muscle mass while still maintaining enough body fat to look soft without a shirt on.
Once you reach 15%, you may feel motivated to go further. While this is achievable, maintaining extremely low body fat levels can take a toll on energy, time, and even mental focus.