5 Steps to ACTUALLY Fix "Skinny Fat"
Summary
TLDRThis video script addresses the common issue of 'skinny fat' physiques, where individuals struggle with excess fat and lack of muscle definition. It outlines a five-step plan to transform the body from skinny fat to lean and muscular. The steps include focusing on heavy compound lifts for muscle growth, eating a balanced diet to support muscle development, tracking calorie intake, shifting to a fat loss phase after building muscle, and incorporating low-intensity activities like walking. The script emphasizes the importance of a structured approach to achieve noticeable improvements in body composition.
Takeaways
- 😀 Struggling with a 'skinny fat' physique is common and can be addressed with a focused approach.
- 💪 Prioritize building muscle before fat loss, especially for beginners in weightlifting.
- 🏋️♂️ Focus workouts on compound lifts with heavier weights to promote muscle growth.
- 🔢 Increase weight in increments of 5 to 10 lbs when you can perform 9 reps, aiming for 6 to 9 reps per set.
- 🔄 Implement a periodization strategy with varying rep ranges (10-12 reps, 6 reps, 3 reps) every 9 weeks to overcome strength plateaus.
- 🍽️ Consume a diet with a slight surplus (10% above maintenance) to support muscle growth while minimizing fat gain.
- 🥩 Aim for 3/4 gram of protein per pound of body weight and ensure 20-30% of calories come from fat for hormone support.
- 📈 Track your calories and macros using an app to ensure you meet your nutritional targets accurately.
- 🔥 After building muscle, shift to a fat loss phase, reducing calories by 10-20% from maintenance levels.
- 🏃♂️ Incorporate low-intensity activities like walking to burn additional calories without affecting weight training performance.
- 🔄 Repeat the five-step cycle for continuous improvement in body composition, including fat loss and muscle growth.
Q & A
What is a 'skinny fat' physique?
-A 'skinny fat' physique is characterized by having a body that appears to be both skinny and fat at the same time, often with a lack of muscle definition and stubborn fat, particularly in the lower belly area.
Why do some people struggle with building muscle despite working out and dieting?
-Some people struggle with building muscle due to a combination of factors such as improper workout routines, inadequate nutrition, or metabolic issues that prevent muscle growth even when they are working out and watching their diet.
What are the two main components of the solution to transform from a 'skinny fat' physique?
-The two main components are losing fat and building muscle. These can be done simultaneously, but prioritizing muscle building first is often more beneficial.
Why is it recommended to focus on lifting heavier weights for compound lifts?
-Focusing on lifting heavier weights for compound lifts is a form of progressive overload, which stimulates muscle growth and helps to break through strength plateaus.
What is the recommended rep range for beginners starting to lift heavy weights?
-For beginners, aiming for a rep range of six to nine repetitions for compound exercises is recommended as it allows for a balance between strength and muscle hypertrophy.
How can one effectively increase their strength when starting out with weightlifting?
-A simple rule is to increase the weight load by the smallest increment possible (typically 5 to 10 lbs) once you can perform nine reps, and then work back up to nine reps with the new weight.
What is the purpose of the periodization strategy involving different rep ranges?
-The periodization strategy helps to avoid strength plateaus by cycling through high, mid, and low rep ranges, each with unique benefits that carry over to the others and promote overall strength and muscle growth.
What is the recommended daily calorie intake for building muscle while minimizing fat gain?
-The recommended daily calorie intake should be no higher than 10% above maintenance levels, with a focus on adequate protein intake and a balanced distribution of fats and carbs.
Why is it important to track daily calorie and macronutrient intake when trying to build muscle?
-Tracking helps to ensure that you are consuming the right amount of calories and macronutrients to support muscle growth without excessive fat gain, and it can reveal any discrepancies in your estimated intake.
What is the recommended approach to shifting from muscle building to fat loss?
-After 12 to 18 weeks of muscle building, one can switch to a primary goal of burning body fat for 4 to 6 weeks, reducing daily calories by 10 to 20% from maintenance levels while continuing the same weightlifting schedule to maintain strength.
Why should low-intensity activities like walking be preferred over high-intensity cardio during the fat loss phase?
-Low-intensity activities like walking help burn additional calories without negatively affecting weight training performance or increasing hunger, thus supporting the maintenance of muscle and strength during the fat loss phase.
Outlines
💪 Overcoming the 'Skinny Fat' Physique
The first paragraph addresses the common issue of having a 'skinny fat' physique, characterized by difficulty in filling out t-shirts, disproportionate body shape, and stubborn fat despite gym efforts. The speaker introduces a five-step solution to transform from skinny fat to lean and muscular. The initial focus is on muscle growth through progressive overload with heavy compound lifts, emphasizing the importance of prioritizing muscle building over fat loss for beginners. A structured approach to increasing weight and the incorporation of periodization with different rep ranges are suggested to overcome strength plateaus and ensure continuous muscle growth.
🥗 Nutritional Strategy for Muscle Building
The second paragraph delves into the nutritional aspect of building muscle while minimizing fat gain. It suggests setting daily calories no higher than 10% above maintenance levels and emphasizes the importance of protein intake relative to body weight. The paragraph outlines a macronutrient distribution strategy, recommending 20-30% of daily calories from fats for hormonal support and the remainder from carbohydrates to fuel workouts. The speaker provides a detailed example of how to calculate daily protein, fat, and carb intake based on body weight and total calories. Additionally, the importance of tracking calorie and macronutrient intake is highlighted to ensure targets are met, and the speaker advises verifying caloric intake through apps like MyFitnessPal.
🔄 Transitioning to Fat Loss While Maintaining Muscle
The third paragraph discusses the transition from muscle building to fat loss after an initial 12-18 week period of focusing on muscle growth. It advises against being overly restrictive with calories to maintain muscle and strength, suggesting a 10-20% calorie cut from maintenance levels. The speaker recommends continuing the same weightlifting schedule with an adjusted goal of maintaining strength rather than increasing it. The paragraph also warns against excessive cardio during the calorie deficit phase to prevent muscle and strength loss, suggesting low-intensity activities like walking as an alternative to burn additional calories without interfering with weight training performance.
Mindmap
Keywords
💡Skinny Fat Physique
💡Progressive Overload
💡Compound Lifts
💡Rep Ranges
💡Caloric Surplus
💡Dietary Fat
💡Carbohydrates
💡Macronutrients
💡Strength Plateaus
💡Low-Intensity Activities
💡Cutting
Highlights
People with a 'skinny fat' physique often struggle with body composition issues despite gym efforts and diet.
A common issue is the persistence of stubborn lower belly fat even after initial fat loss.
The solution involves a two-part approach: losing fat and building muscle, with a focus on muscle first.
Progressive overload through heavy compound lifts is essential for muscle growth.
Aim for 6 to 9 reps to build strength effectively when starting out.
Increase weight load by the smallest increment once you can do 9 reps to continue progression.
Periodization involves cycling through different rep ranges to overcome strength plateaus.
Eating enough protein and calories is crucial for muscle growth while minimizing fat gain.
Set daily calories no higher than 10% above maintenance levels to support muscle growth.
Track your calories and macros to ensure you're meeting your nutritional targets.
After building muscle, shift focus to burning body fat for 4 to 6 weeks without being too restrictive.
Maintain strength during the fat loss phase by continuing weightlifting with adjusted rep ranges.
Add low-intensity activities like walking to burn extra calories without affecting weight training.
Avoid excessive cardio during muscle building to prevent muscle and strength loss.
The five-step process can be repeated for continuous improvement in body composition.
A personalized meal and workout plan can help shortcut the trial and error in achieving a lean and muscular physique.
Transcripts
struggling to find a t-shirt that your
arms fill or have you noticed that your
stomach consistently extends out past
your chest or does your upper body look
more like a vertical rectangle rather
than an upside down triangle if you've
answered yes to more than one of these
questions you're probably struggling
with a skinny fat physique so many
people hit the gym and feel like they're
doing everything right with their diet
and workouts but week after week and
even month after month they find that
their arms chest back and legs look
almost exactly the same and aside from
the struggle with building muscle muscle
even if you did lose some fat initially
you're now completely stuck with this
stubborn lower belly fat that just
doesn't want to go away the good news is
that this is actually a very common
problem for many people and as long as
you follow the five steps that I'm about
to outline in this video you'll quickly
start transforming your body from skinny
fat to lean and muscular before we dive
into the steps you need to realize that
this is a two-part solution you need to
lose fat and build muscle even though
you can do these things simultaneously
if you're an AB absolute beginner with
weightlifting in most cases it would be
much more beneficial to prioritize
building muscle first so step one is to
focus your workouts on lifting heavier
weights for all your compound lifts this
is a form of progressive overload that's
pretty much guaranteed to lead to muscle
growth do not focus your workouts on
burning fat as a reminder your major
compound lifts include barbell squats
bench presses deadlifts pull-ups barbell
rows and overhead presses so every week
you want to make it a point to increase
the weight Lo that you're lifting for
each of these exercises you should
definitely not be doing them all on the
same day because lifting heavy is very
draining so you want to position your
heaviest lifts that you're trying to
improve towards the beginning of your
workout this is why I recommend that you
should at least split your routine into
two upper and two lower body heavy
weight training sessions every week now
I know most people tell you to up the
weight but they don't tell you how a
simple but effective rule to quickly get
stronger when first starting out is to
aim for six to nine Reps for all of
these exercises this means once you're
strong enough to do a given weight load
for nine reps increase the weight load
by the smallest increment you can which
will typically be 5 to 10 lbs once you
do that the number of reps you'll be
able to complete with this new heavier
weight load before failing will
undoubtedly drop down as long as you can
still do a minimum of six reps that's
perfectly fine you'll spend the next few
weeks building back up to seven then
eight then nine reps and then up the
weight again and repeat the process it's
a simple strategy but I promise it works
very effectively so do this for all of
your compound lifts now you can take
this a step further once you've already
gotten stronger and you start to hit
strength plateaus with this basic 6 to9
rep up your weight strategy so this
other strategy incorporates a simple
form of periodization you would spend 3
weeks lifting the heaviest weight load
you could within a high rep range like
10 to 12 reps then 3 weeks doing a mid
rep range like six reps and finally 3
weeks sticking to a low rep range like
three reps then you would repeat that
cycle every 9 weeks and I guarantee you
each time you go back to a previous rep
range you'll be able to lift a heavier
weight load than you did before this is
because each rep range has unique
benefits and challenges that carry over
to the other for example the high rep
range of 10 to 12 reps will improve
muscular endurance meanwhile doing three
reps will help you increase maximal
strength and power the other great
benefit of only spending 3 weeks per rep
range is that if you get stuck at a
strength Plateau you'll be moving on to
a different rep range very soon where
you'll likely be able to make some
progress and carry those strength gains
back to that rep range that you were
originally stuck at when you come back
to it next you obviously need to make
sure that you're eating enough of the
right foods to fuel muscle growth this
is a huge very common mistake where
people say that they're eating a lot but
they're not eating anywhere near the way
that they should be eating to build
muscle and in this case we want to add
lean muscle while minimizing fat gain so
you want to set your daily calories no
higher than 10% above maintenance levels
so for example if you use a basic
maintenance calorie calculator from the
link in the description and your
maintenance levels come out to 2500
calories a day you would aim for 10%
higher which would be 2750 calories you
don't want too big of a calorie Surplus
because that'll increase the chances
that you gain more stubborn fat in the
process of building that muscle out of
those calories you'll want to have about
3/4 of a gram of protein for every pound
of body weight now as far as fat fats
and carbs first you want to make sure
that you're getting at least 20 to 30%
of your daily calories from dietary fat
because that supports your hormone
levels including muscle building
hormones like testosterone the remaining
calories can come from carbs because the
glucose from those carbs will fuel your
heavy weightlifting workouts so let's do
an example if I'm aiming for 2750
calories and I weigh 200 lb I'm going to
have 150 g of protein I can then take
the grams of protein and multiply it by
four since there's four calories in each
gram of protein then I would take 20% of
2750 calories which would be 550
calories from fat and to get the gram
amount I would divide 550 by 9 since
there are 9 calories in each gram of fat
finally the last step is to take 2750
calories and subtract 550 calories for
fat and another 600 calories for protein
and that'll leave me with 1,600 daily
calories from carbs which I would then
divide by four since there's four
calories in each gram of carbs and now I
would know exactly how much protein
carbs and fats I should be eating every
day to build muscle now I know this
might seem like a lot of carbs but
numerous studies show that allocating
40% or more of your daily calories to
carbs maximizes strength performance and
muscle growth now step three is to make
sure that you're actually hitting these
targets and you do that by tracking your
calories through an app like my fitness
pal for at least a week or longer you
want to do this until you fully mapped
out all your typical meals and have a a
really good idea how many calories and
the types of macros that you're taking
in on a daily basis you can't imagine
how many clients have told me Max I eat
a lot Max I eat all day long I'm so full
I can't eat more all I do is eat and
finally when they agreed to track their
calories they realized they were way off
either they weren't taking enough
protein or eating significantly less
calories than they thought they were
eating or some other issue so verify by
tracking if you eat the same thing every
day you won't have to track as long
compared to having a lot of variety and
eating something new every day but
either way you need to verify that
you're hitting these targets after at
least 12 to 18 weeks following these
first three steps you can switch over to
a primary goal of burning body fat for
the next 4 to 6 weeks the reason why we
want to dedicate a longer period of time
to muscle growth is because it takes
your body longer to add muscle nuclei
gain strength and build muscle than to
burn fat you don't want to lose
everything you gain just because you
didn't spend enough time building muscle
when switching to Fat Loss you don't
want want to be too restrictive with
your calories this will help you
maintain that muscle and strength that
you worked so hard to build in that
first phase so only cut your calories by
10 to 20% from maintenance levels that's
roughly 250 to 600 calories per day you
will have to calculate your maintenance
level calories and your Macros again at
this point because you won't weigh the
same as you did 12 weeks ago you should
technically weigh more during this 4 to
6 week period you should still continue
the same weightlifting schedule as
before for except now that you're at an
energy deficit your goal is going to be
to maintain as much strength as possible
for each of your compound lifts rather
than increase it obviously if you can
get stronger then that's even more of a
plus but for the vast majority of people
as the weeks go by you'll get slightly
weaker and weaker the best way to slow
this decline is to continue with those
rep ranges that I talked about earlier
and continue pushing yourself to lift as
heavy as you can you should only be
lowering the weight load when you can't
meet the minimum of your rep range so
let's say you're sticking to the 6 to n
rep strategy you start week one with a
weight load you're doing for nine reps
then the next week you can only do that
same weight for eight that's fine even
though you're tired from cutting
calories stick to that weight load until
eventually as the weeks go by you can
only do five reps before failure since
six reps is the bottom of that rep range
at that point you would drop the weight
down and repeat it's kind of the reverse
of what you were doing before and your
intention should be to fight for every
last pound on the bar finally step five
is to add low intensity non- exercise
related activities like walking to burn
some additional calories without
negatively affecting the rest of your
plan this is very important avoid
excessive cardio if you do too much
cardio while you're maintaining a small
calorie surplus of just 10% above
maintenance you can definitely burn away
that extra 10% this is going to make it
very hard to build muscle meanwhile
during the phase where you're aiming for
a calorie deficit so you can burn off
the fat performing excess Ive amounts of
cardio can lead to faster strength and
muscle losses this is mostly because if
you're doing too much moderate or
high-intensity cardio it can suck up all
the strength and energy you would have
used for your weight training workouts
this could make it tougher to maintain
your strength with those key compound
lifts as you cut down this is why I
recommend low impact low intensity non-
exercise related activities like walking
even if you walk multiple miles every
single day it really shouldn't affect
your performance during your weight
training sessions unlike doing lots of
cardio again it's very important for you
to increase your strength build more
muscle and maintain more muscle as you
get rid of that body fat to escape the
skinny fat vicious cycle and don't
underestimate walking just walking 2
miles every day can help you burn an
extra thousand calories by the end of
the week in a very sustainable way
that's because burning calories this way
typically doesn't increase hunger the
way that more intense forms of cardio do
and again it doesn't interfere with your
weight training now if you actually
follow through on these five steps you
should see a dramatic difference at the
end if you want to build more muscle and
burn more fat afterwards you would just
repeat steps 1 through five all over
again each time you do this five-step
cycle you should see noticeable
improvements in your body composition
this includes fat loss and muscle growth
so that about wraps it up I really hope
this video has helped you out if you've
enjoyed it make sure you subscribe to
the channel and also if you're looking
to shortcut all the trial and error that
typically comes with finding the right
diet plan and the right workout plan and
instead you'd like a done for you plan
that'll help you transform from skinny
fat to lean and muscular try my free 6E
shred we'll personalize a meal plan for
you based on your preferences and you'll
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process to find out more about this free
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the link in the description below or you
can head straight on over to my website
at gravity transformation.com I'll see
you guys soon p oh
[Applause]
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