Does too much cardio equal more skinny fat

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    Jun 19, 2013 12:00 AM GMT
    i know im obsessed with this topic but i will be until its not an issue....Is it true that doing too much cardio will cause more skinny fat ? I recently cut down to two cardio sessions a week , empty stomach hiit. I also bought an ab coaster and use it 2 times a week with 5 lb plates .
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    Jun 19, 2013 1:39 AM GMT
    Can you clarify what skinny fat is?
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    Jun 19, 2013 2:16 AM GMT
    xrichx saidCan you clarify what skinny fat is?

    It's when your built like a rail and all the fat is in your stomach. Basically you have this belly but your arms are bone.

    But no - too much cardio will not result in skinny fat. Skinny fat happens when you eat nothing but garbage (beer, chips, candy, etc.) to make up your calorie intake.
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    Jun 19, 2013 2:22 AM GMT
    xrichx saidCan you clarify what skinny fat is?


    I think it's one of these paleo diet things where they believe that some calories are different than others and only make you fat in the belly.
  • HottJoe

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    Jun 19, 2013 3:09 AM GMT
    Skinny fat mean you're thin and squishy, instead of firm and chiseled. Only resistance training and a balanced diet can fix it.
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    Jun 19, 2013 3:14 AM GMT
    No, cardio doesn't make you skinny fat, fat fat, or any other kind of fat...
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    Jun 19, 2013 3:20 AM GMT
    HottJoe saidSkinny fat mean you're thin and squishy, instead of firm and chiseled. Only resistance training and a balanced diet can fix it.


    I would call that skinny and flabby. Flabby and fat are different things.
  • HottJoe

    Posts: 21366

    Jun 19, 2013 3:20 AM GMT
    CFL_Oakland saidNo, cardio doesn't make you skinny fat, fat fat, or any other kind of fat...


    Unless your ass in running to Dairy Queen for a Blizzard.icon_lol.gif
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    Jun 19, 2013 3:20 AM GMT
    Sounds like OP might be overtraining a bit. Although overtraining won't increase the "skinny fat", it could hinder progress and make it more difficult to loose that extra flab.

    However, from looking at his pics, I don't see the "skinny fat" at all. icon_wink.gif
  • HottJoe

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    Jun 19, 2013 3:22 AM GMT
    Lumpynose said
    HottJoe saidSkinny fat mean you're thin and squishy, instead of firm and chiseled. Only resistance training and a balanced diet can fix it.


    I would call that skinny and flabby. Flabby and fat are different things.


    I know, but when people say skinny fat they mean flabby... Technically flab is made of fat anyway...
  • Kwokpot

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    Jun 19, 2013 3:29 PM GMT
    It's not necessarily too much cardio, but you need to look at your resistance training intensity. I've mentioned it in other threads that I've noticed at my gym that the guys that you don't see much body change are the ones I don't see working out with INTENSITY.

    That doesn't mean you have to train heavy, but you do need your workouts to have the proper weight/reps/sets combination.

    In my own case I had hit a plateau, and it wasn't until I reexamined my weight training did I surpass that plateau. What did I achieve? I was able to stay at the same weight level but lose additional body fat to become more cut. My workouts are not longer, but I train with more intensity and focus, pushing my body so that I'm tired at the end of my workouts(They only last about 45-50 mins) I also ramped up the intensity of my cardio - again it's not longer but more intense, paying attention to HR rates and making sure I'm hitting certain rates.
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    Jun 19, 2013 3:42 PM GMT
    Kwokpot saidIt's not necessarily too much cardio, but you need to look at your resistance training intensity. I've mentioned it in other threads that I've noticed at my gym that the guys that you don't see much body change are the ones I don't see working out with INTENSITY.

    That doesn't mean you have to train heavy, but you do need your workouts to have the proper weight/reps/sets combination.

    In my own case I had hit a plateau, and it wasn't until I reexamined my weight training did I surpass that plateau. What did I achieve? I was able to stay at the same weight level but lose additional body fat to become more cut. My workouts are not longer, but I train with more intensity and focus, pushing my body so that I'm tired at the end of my workouts(They only last about 45-50 mins) I also ramped up the intensity of my cardio - again it's not longer but more intense, paying attention to HR rates and making sure I'm hitting certain rates.
    Agreed. This type of intense strength training workout doubles as a sustained cardio workout, as one gets little rest and the heart rate remains elevated. Also it is a form of interval cardio training where the heart accelerates and decelerates throughout the workout. The latest research says that interval cardio is superior in every way to traditional cadio. (http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?src=me&ref=general)
  • CityofDreams

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    Jun 19, 2013 3:54 PM GMT
    Well, I used to be a runner. At my thinnest I was like 138 and I am 5"10, never did any other form of exercise, and in many ways I was a skinny fat guy. I was thin everywhere, but still had some fat here and there that could have only gone away with resistance training.
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    Jun 20, 2013 1:23 AM GMT
    Nivek saidThe latest research says that interval cardio is superior in every way to traditional cadio. (http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?src=me&ref=general)


    This is a grossly overreaching statement. Simply in terms of calories burned (for starters), if you're reasonably fast, you can burn around 2000 calories in a couple of hours of running or swimming. You're not going to convince me that you'll accomplish anything even remotely close to that with some 7-minute drill.

    You could say there are downsides to traditional endurance training, but even if they were true (and I cynically believe that the controversy has more to do with selling magazines than actual science), that still would not be remotely enough to warrant your description.

    And if I'm out backpacking, doing a group ride, playing a pick-up game of soccer, the aerobic endurance I've gained from long runs takes me a lot further than any sort of fad workout.

    Everyone's looking for an easier way to fitness. It just doesn't work that way.
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    Jun 20, 2013 3:13 AM GMT
    It depends on how much muscle you have before you start doing cardio and it depends on your genetics. If you're already fat w/o a lot of muscle before you start doing cardio, you're eventually going to end up being skinny-fat. The only way around this is to do resistance training and cardio or just eliminate cardio completely and focus on resistance training and diet. Look at my before and after picture. In my before picture I was 145 pounds and in excellent cardiovascular condition, but I didn't really have a flat stomach. I know people will disagree with me on this, but cardio is almost useless if your goal is to build up your physique.
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    Jun 20, 2013 4:21 PM GMT
    CFL_Oakland said
    Nivek saidThe latest research says that interval cardio is superior in every way to traditional cadio. (http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?src=me&ref=general)


    This is a grossly overreaching statement. Simply in terms of calories burned (for starters), if you're reasonably fast, you can burn around 2000 calories in a couple of hours of running or swimming. You're not going to convince me that you'll accomplish anything even remotely close to that with some 7-minute drill.

    You could say there are downsides to traditional endurance training, but even if they were true (and I cynically believe that the controversy has more to do with selling magazines than actual science), that still would not be remotely enough to warrant your description.

    And if I'm out backpacking, doing a group ride, playing a pick-up game of soccer, the aerobic endurance I've gained from long runs takes me a lot further than any sort of fad workout.

    Everyone's looking for an easier way to fitness. It just doesn't work that way.
    Actually, several recent, and yes very scientific studies, confirm what I am saying. And yes, it is an easier way to fitness. In the same way we know today that 3-hour strength training workouts in the 70s were less effective than the 1-hour intensive trainings of today, a short interval cardio is just as beneficial to the heart as a much longer endurance cardio training. As for calories, cardio workouts are only one way to address calories. Bigger muscles burn calories all day long. And smart eating eliminates excessive calories (and especially fat-producing calories) in the first place.
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    Jun 20, 2013 4:25 PM GMT
    I think skinny fat is more the result of not having much muscle. Eat more and lift heavier (and more often) and watch your body change.
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    Jun 20, 2013 4:35 PM GMT
    mike34 saidi know im obsessed with this topic but i will be until its not an issue....Is it true that doing too much cardio will cause more skinny fat ? I recently cut down to two cardio sessions a week , empty stomach hiit. I also bought an ab coaster and use it 2 times a week with 5 lb plates .


    You have no reason to obsessed with this issue because you are in no way fat. not even a little.
  • HPgeek934

    Posts: 970

    Jun 20, 2013 4:39 PM GMT
    mike34 saidi know im obsessed with this topic but i will be until its not an issue....Is it true that doing too much cardio will cause more skinny fat ? I recently cut down to two cardio sessions a week , empty stomach hiit. I also bought an ab coaster and use it 2 times a week with 5 lb plates .


    You don't have skinny fat. You have a serious case of BDD
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    Jun 20, 2013 4:54 PM GMT
    I'm skinny fat and mr op you sure as hell don't look like me.

    Key to skinny fat is - calorie restriction coupled with no weight training/exercise.
  • MikeW

    Posts: 6061

    Jun 20, 2013 5:09 PM GMT
    xrichx saidSounds like OP might be overtraining a bit. Although overtraining won't increase the "skinny fat", it could hinder progress and make it more difficult to loose that extra flab.

    However, from looking at his pics, I don't see the "skinny fat" at all. icon_wink.gif

    I totally agree. OP's body type is very similar to my own only it will take me another 12 months (guessing) to get where he is in terms of muscle/fat ratio.

    In answer to your question *as stated* OP, the answer has to be a resounding "NO!". It isn't "too much cardio" that causes "skinny fat". (ETA: The *cause* of "skinny fat" is genetic predisposition coupled with the wrong diet and energy expenditure for the body type.)

    What is a concern here is your stated "obsession" with this concept. From your pix you are doing great! There is clearly muscle development under your skin *and* you do not have a protruding belly (like I struggle with). Maybe you need to hear that from some outside sources.

    I suspect you want to look 'cut' which you probably can if you go through some sort of cutting cycle. HOWEVER, I also suspect that where you are now is pretty much where you *ought* to be from a genetically healthy body perspective (as opposed to an under 10%BF, fitness-media vanity body-image perspective).
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    Jun 20, 2013 5:19 PM GMT
    yes tooo much cardio will make you skinny fat!!!

    let's break this down ...

    YES.. aerobic/cardio/oxidative promotes fat storage and release of insulin/glucocorticoids.

    glucocorticoids-inhibits or retards amino acid incorporation into proteins,maintains normal blood sugar level, conserves glucose and promotes fat storage.

    You want to train in the glycogen-anaerboic and anaerobic atp-cp energy systems.
    This is why cardio freaks never lose fat ,yes they do lose weight from water and muscle but not much from fat.
    Muscle consumes the most amount of calories therefore the body goes after them first when doing cardio/oxidative workouts.

    atp-cp/anaerobic lasts about 10 seconds then the glycogen/anaerobic system kicks in and lasts about 30-50 secs.

    same concept for doing high reps low weight to get ripped. (also a myth!!!) cause it will work you into the glycogen/aerobic system which is greater than 2 mins of time.

    I've been talking about this for quite sometime on here but people still insist that ''cardio'' burns fat ..again which is a myth



    hope this helps
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    Jun 20, 2013 6:43 PM GMT
    real_masc saidyes tooo much cardio will make you skinny fat!!!


    Does the location of the muscle being worked matter? I.e., if I want to lose belly fat can I reduce it by doing squats or should I concentrate on abs exercises?
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    Jun 20, 2013 6:46 PM GMT
    I'm skinny fat too and no cardio doesn't make you fat!! Never stop cardio!
    Nothing above 800 calories per day too! The skinnier the better
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    Jun 20, 2013 6:57 PM GMT
    Davidolce saidI'm skinny fat too and no cardio doesn't make you fat!! Never stop cardio!
    Nothing above 800 calories per day too! The skinnier the better


    LOL love you aint skinny fat ! Have you been smoking crack again icon_biggrin.gif