you might be skinny-fat and one more scientific and objective body, body fat % is a much more meaningful measurement.
way. Here are the 6 indications/signs you may be skinny-fat: Along with a thin appearance and lower than average weight,
a body fat % of greater than 25% is suggestive sarcopenic obe-
1. Flabby Arms: If the back of the arm is flabby and hangs sity.
down rather than stays tight, there is a good chance of sar-
copenic obesity or low anabolic hormones. The back of the Who’s at risk?
arm can be called a testosterone and growth hormone point. Age, eating disorders, very low calorie diets, excessive
The more of these hormones you have the more muscle you aerobic exercise, lack of weight bearing activity, disease and
have, the less muscle you will lose, the tighter your skin will prolonged vegetarian diets may all push the body to lose mus-
be, and the more firm your body will feel. Young men are lean- cle and develop the thin flabby look that is a hallmark of the
est in their triceps (back of the arm) due to high amounts of skinny-fat physique. Like traditional obesity, this condition has
testosterone and adequate muscle mass; young women are many risk factors associated with it.
less so. It has become apparent that lean triceps are a pri- Here are 5 steps to go from skinny-fat, to lean and tone in
mary indication of healthy hormone balance and lean muscle only a few months.
mass. Older women especially suffer from poor measures in
this area of the body with young, physically inactive women 1. Workout with weights 3 to 5 days per week
and older men having equal difficulty.
2. Eat adequate protein from quality sources
3. Avoid excessive frequent aerobic exercise lasting over
2. The upside down gluteus muscle: The gluteus maximus
60 minutes
is the biggest component of the butt muscles, while the glu-
teus medius is the smaller portion up near the top. A muscu-
4. Eat a calorically-adequate diet balanced in protein, car-
lar, toned, rounded buttocks is a sure sign of adequate muscle
bohydrates and fat
mass regardless of its fat content. A healthy butt muscle has
5. Avoid empty calories, like sugar, fast-food, and regular/
a very distinct shape and will be bulky at the top as well as
diet soda.
rounded toward the sides and thickest towards the bottom. An
upside down gluteus is where the gluteus maximus loses bulk
Jade Teta, ND and Keoni Teta, ND are naturopathic physicians
and becomes flat while the gluteus medius develops too much
who were medically trained at Bastyr University. Their practice
bulk at its uppermost portion. This leads to a butt muscle that
is at the Naturopathic Health Center of North Carolina in Win-
ston-Salem. For more information, visit www.NHCNC.com or
is flat and saggy at the bottom.
call 336-724-4452 for an appointment. See ad on page 44.
3. Middle fat storage: When the arms and legs stay thin
and the middle accumulates fat, this is a sure sign that the
body has elevated stress hormones like cortisol, adrenaline
and noradrenaline. These hormones act to break down muscle
tissue and store fat in the middle. However, testosterone and
growth hormone not only block fat storage around the middle
but help maintain muscle mass and keep the body firm and Guiding You on Your Journey to
toned. Many people who suffer from being skinny-fat have fat Health and Balance T_hrough Yoga
accumulation at the belly, love handles and saddlebags while
remaining thin and soft in the arms and legs.
4. Weak muscles: Muscle strength is usually lacking in the
skinny-fat syndrome. Research has shown that type II muscle
Prenatal Beginner
fibers are responsible for keeping the muscles strong and pow-
erful. These fibers are easily reduced during aging as well as
Mom & Baby Intermediate
long distance aerobic activities that are not substituted with
resistance training and adequate protein. Weak muscles may
Children’s Pilates
be a consequence of low muscle mass and almost always are
present with sarcopenia.
Restorative Yoga for Men
5. Low Bone density: The “pulling effect” that muscle has
on bone is the primary stimulus for the development of bone
density. Osteoporosis is a major consequence of low muscle
mass and sarcopenic obesity.
6. Body fat: One more objective way to determine if you
suffer from low muscle mass and high body fat is to have your
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