JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Are You Skinny Fat & Want To Get Lean & Toned? | JJ Virgin #Shorts | Exercise, Diet & Weight Loss

5 Sept 2022 · 1 min

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1:06

JJ Virgin answers a viewer asking how to go from "skinny fat" to lean and toned. She advises: calculate your ideal body weight, compute target fat-free mass assuming ~20% body fat, then aim to eat 1 gram of protein per pound of fat-free mass up to 1 g per pound of ideal body weight (example: if ideal weight 150 lb and target fat-free mass 120 lb, eat 120–150 g protein/day divided across three meals). Also perform resistance training (heavy lifts, 8–12 reps, multiple sets, big compound movements) several times per week and monitor progress or hire a coach if needed.

Questions this video answers

120 lb

120–150 grams of protein per day, divided across three meals

At least 1 gram of protein per pound of fat-free mass, up to 1 gram per pound of ideal body weight

8–12 repetitions per set (multiple sets of big compound movements)

Chapters

I got this question that says right now I'm skinny fat. What can I do to get lean and toned? Well, number one, figure out your ideal body weight. And then what I want you to do is look at that and say, if I was 20% fat, how much fat free mass would I have? So if you're £150, right, you want to have at least £120 of lean mass. You're going to want to make sure that if 150lbs is your ideal weight and 120lbs is your ideal fat free mass, that you're monitoring that as you're doing this to make sure that you're increasing your fat free mass and that your feet eating it. So you're getting at least a gram of protein per pound of fat free mass, up to a gram of protein per ideal body weight. So it'd be 120 to 150 grams of protein divided throughout the day, three meals. Then next thing is you're going to want to make sure that you're doing resistance training, right? So you're doing, you're lifting heavy weights and guess what, 8 to 12 repetitions, multiple sets of big body movements, push ups squats, pull ups, lap pull downs, hard stuff a couple times a week. And then so you work out your muscles well, you feed your muscles well and you monitor your progress to make, make sure that you're making progress. And if not, hire a coach.