What works the best is to look into the (your) nutrition first.
Suppose you are about 20 pound overweight with the weight mostly on your mid section. Your legs are skinny, your shoulders and neck are not holding plenty of fat, but your mid- section is inflamed and you look skinny – fat.
I don’t use the word diet, which mostly linked to some sort of external intervention to lose body fat without any regard to proper nutrition. Diets mostly means caloric deficit, portions of certain food, etc.
I use the work nutrition. I make it simple for you. Use Whole Food Nutrition and Fresh Water. That covers everything a human can eat and thrive without using any processed sugary, salty boxed or bottled (soft drinks) or canned food.
This alone will change your nutrition cutting all that sugar, salt and chemical food additives from your nutrition. In time you will change your body composition.
Now if the question is if Swimming, Pushups, Dips and core workouts can alter your physique, is YES.
It is a good routine but I add some basic compound exercises done by a barbell to accelerate the muscle building process, building hormones, leading to fat loss and muscle generation, while you are strictly on whole food nutrition, fresh fruits and vegetable, fresh water. Calorie counting is not even needed.
So then if you sleep a lot on time and on schedule, reduce your daily stress and stay with the program for few months and then few more years (lifestyle change), miraculously your body composition will changes from SKINNY-FAT LOOK to ATHLETIC LOOK.
The worst ‘Combo’ to cure Skinny Fat is this:
Cardio + Dieting
Cardio inherently is not bad when done in limits—no more than 2 hours a week!
However, for Skinny Fat people there is a much superior way out there and that is HIIT.
I also swim whenever I find the opportunity.
- You need to lose 1 fat and 2 build muscle to get rid if skinny fat body. Usually, losing fat and muscle building cannot be done at the same time.
- So you either first lose fat or then build muscle or the other way round.
- You lose fat by maintaining a calorie deficit and maintain strength exercises to ensure minimum muscle loss Keep protein intake, very high.
- To build muscle, go into a slight surplus and carry on with strength exercises. Keep protein intake high to moderate.
If by fixing it you mean help you get rid of the excess body fat then yes. Being in a caloric deficit will definitely help you lose the excess body fat and lean out.
Swimming and exercising will bring a good amount of calories, if you keep your diet in check and maintain a sustained caloric deficit you will see a decrease in your body fat percentage.
Skinny-fat people have more fat than muscle (like belly fat). Swimming is good for people of any size, and without putting stress on your joints.
Swimming is an excellent cardio exercise and you get a full-body strength workout.
Keep swimming! It’s a great way to build muscle and endurance.