Define excess cardio.
The latest science shows that per week, 150 minutes to 300 minutes of moderate intensity cardio, or 75 minutes to 150 minutes of intense cardio, is best for long term health.
What does your diet look like?
The right amount of cardio helps with regular white/yellow body fat maintenance and can even build some muscle in the legs, etc.
Too much cardio and poor diet can lead to muscle tissue loss. Which, if you are experiencing skinny fat, will make skinny fat worse. But the BS spiel that cardio causes skinny fat has zero scientific backing - muscle tissue does not magically turn into any kind of fat tissue/skinny fat. Anyone who claims this, ask them for the actual science to back it up.
If it were true that lost muscle tissue causes skinny fat, then it would apply equally to 100% all human beings. See how genetically blessed Christian Bale lost a lot of weight including obvious muscle tissue.
See the clear muscle definition including 6-pack abs, while emaciated! Yet no skinny fat. Genetics.
Skinny fat is unique genetic tissue that exists where genetic default muscle tissue should be, but is not.
For example, see this pro trainer's lower back and love handles...no visceral/belly fat, no excess body fat (white/yellow fat) at safe BMI 22.7, and no low muscle mass (all supposed signs of skinny fat). Yet obvious “weird fat” tissue on their lower back and love handles.
No process exists in the body that would cause that person's muscle tissue on their love handles and lower back to turn into any kind of fat tissue.
That "weird fat" is unique genetic skinny fat tissue (thin fat) -- skinny fat is genetic and exists where genetic default muscle tissue should be but is not -- they have had it since birth.
Again, lost muscle tissue will make any EXISTING skinny fat worse.
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