How to Fix "skinny fat" (Solution)
Summary
TLDRThis video script addresses the 'skinny fat' physique, characterized by lack of muscle and excess body fat. It advises against bulking due to potential fat gain and suggests either maintaining or cutting calorie intake. Cutting aids in body recomposition, while maintaining allows for muscle growth that can naturally reduce body fat percentage over time. The script emphasizes the importance of high-intensity training, adequate protein intake, and progressive overload for muscle building. It also encourages tracking progress with monthly photos for a realistic assessment of transformation.
Takeaways
- 🔍 **Skinny Fat Definition**: A physique that lacks muscle and has excess body fat.
- 🚫 **Avoid Bulking**: For those with higher body fat percentages, bulking is not recommended.
- 🍽️ **Diet Options**: Options include cutting (eating less), bulking (eating more), or maintaining (eating the same amount of calories as burned).
- 💪 **Men's Healthy Body Fat**: The normal healthy percentage is around 15%.
- 👩 **Women's Healthy Body Fat**: The normal healthy percentage is around 25%.
- ⏸️ **Maintaining Benefits**: Building muscle while maintaining can lead to a decrease in body fat percentage over time.
- 🏋️♂️ **Cutting Benefits**: Helps in body recomposition, losing fat while gaining muscle, leading to a more aesthetic physique.
- 🏋️♀️ **Muscle Building Tips**: Train hard with high intensity, focus on compound movements, and follow the principles of progressive overload.
- 🥩 **Protein Intake**: Aim for 1 gram of protein per 0.5 kilograms of body weight.
- 📸 **Track Progress**: Take monthly photos to monitor changes in physique and ensure you're following the right path.
Q & A
What is 'skinny fat'?
-Skinny fat refers to a physique that lacks muscle mass and has some excess body fat.
What are the three dietary options discussed in the script?
-The three dietary options are cutting (eating fewer calories to lose weight), bulking (eating more calories to add body fat or size), and maintaining (eating the same calories as you burn to stay at the same body fat percentage).
What is the normal percentage of body fat for men and women?
-The normal and healthy percentage of body fat for men is 15%, and for women, it is 25%.
Why is bulking not recommended for someone who is skinny fat?
-Bulking is not recommended for skinny fat individuals because they already have excess body fat. Instead, they should focus on cutting or maintaining to build muscle and reduce body fat.
What is the benefit of cutting for skinny fat individuals?
-Cutting allows for the loss of body fat while simultaneously building muscle mass, leading to a more defined and aesthetic physique over time.
How is it possible to build muscle while maintaining the same body fat percentage?
-It's possible to build muscle while maintaining by consuming enough calories to support muscle growth and training hard with high intensity, which increases the body's metabolic rate and leads to a caloric deficit from the added muscle mass.
What is the advantage of maintaining over cutting in terms of body transformation?
-Maintaining allows for gradual muscle growth and a slow, steady decrease in body fat percentage without the immediate appearance of getting smaller, which might be preferable for those who are self-conscious about their size.
What are the three principles of training recommended for building muscle?
-The three principles are high-intensity training, going to failure and beyond, and progressive overload, which involves increasing the weight or difficulty of exercises over time.
How much protein is recommended per day for muscle building?
-It is suggested to consume 1 gram of protein for every half a kilo of body weight.
What is the importance of tracking progress when trying to build muscle?
-Tracking progress helps to ensure that the training is effective and allows for adjustments to the training regimen based on the principle of progressive overload.
What is the recommended frequency of training each muscle group per week?
-It is recommended to train each muscle group twice a week with a few days of rest in between.
Outlines
🏋️♂️ Skinny Fat Dilemma: Cutting vs. Bulking
The paragraph discusses the concept of 'skinny fat', a physique that lacks muscle and has excess body fat. It advises against bulking to add size, as it would lead to gaining fat rather than muscle. The speaker suggests two options for those who are skinny fat: cutting, which involves eating fewer calories to lose weight and increase muscle definition, or maintaining, which involves eating the same number of calories as one burns to stay at the same body fat percentage while building muscle. The paragraph emphasizes that it's possible to build muscle while cutting or maintaining, contrary to popular belief. It also explains how building muscle can naturally lead to a decrease in body fat percentage over time, as the increased muscle mass burns more calories.
💪 Building Muscle: Training and Nutrition
This paragraph focuses on strategies for building muscle, including consuming adequate protein (1 gram per 0.5 kilograms of body weight) and following high-intensity training principles such as going to failure, increasing time under tension, and progressive overload. The speaker recommends compound exercises that work multiple muscle groups and suggests training each muscle group twice a week with sufficient rest in between. They also advise tracking progress through regular photos to observe changes in physique over time. The paragraph concludes with a call to action for viewers to like and subscribe for more content.
Mindmap
Keywords
💡Skinny Fat
💡Cut
💡Bulk
💡Maintain
💡Body Composition
💡Calories
💡Protein
💡Hypertrophy
💡Progressive Overload
💡Compound Movements
💡Tracking Progress
Highlights
Defining 'skinny fat' as a physique lacking muscle and having excess body fat.
Common misconception that eating more will add desired size, but it often adds unwanted fat.
Explanation of three diet options: cutting, bulking, and maintaining.
Normal body fat percentage for men is 15% and for women is 25%.
Advice against bulking for those with body fat percentages already high.
Two recommended options for skinny fat individuals: maintaining or cutting.
Benefits of cutting include adding muscle mass while losing body fat.
Advantage of maintaining is the potential to build muscle and naturally reduce body fat percentage over time.
Importance of training with high intensity and progressive overload for muscle building.
Suggestion to consume 1g of protein per 0.5 kg of body weight.
Recommendation to train muscles twice a week with rest days in between.
Advice on performing 10 to 20 sets per muscle group per week.
Emphasis on slow and controlled repetitions for effective training.
Importance of tracking progress through photos and training logs.
Encouragement to train hard and follow the chosen diet method to achieve the desired physique.
The video offers practical advice for those struggling with a 'skinny fat' physique.
The presenter shares personal experience and insights from fitness influencers.
A reminder that body fat percentage can decrease even without direct fat loss due to increased muscle mass.
Transcripts
are you skinny fat should you cut or
bulk and you don't know what to do with
your body watch this video and I'm going
to tell you exactly what to do let's
start by defining what skinny fat is
it's pretty simple it's a physique that
lacks muscle and it also has some excess
body fat I'm underlying this again it
also has some extra body fat funny thing
is especially for the boys I hear all
the time their moms or girlfriends
telling them just eat F you will be okay
you will add some size you won't add the
size that you want you will add size but
it will be mostly fat let's explain you
deeper how to solve this simple kind of
problem starting with a diet there are
three things that you can do you can cut
you can bulk or maintain cut is when you
eat less calories to lose weight bulk is
when you eat more calories to add body
fat or size and maintain it's when you
eat the same calories as you are burning
so that you stay the same body fat
percentage now let's tell you some key
factors so that you know what you are
doing the normal percentage of body fat
for men and the healthy one is 15% and
for women it's 25% this is not for
everyone because people are different
but this is the average if you want to
look more aesthetic with your six-pack
and that Fitness style Body then you
might need to go less than 15 or 25 for
women but if you just want to be healthy
I would suggest you to stay at that
normal rate now that we know exactly
what skinny fat is and what are the
average percentages it's pretty simple
to Define what we have to do things
first don't bulk I hear all these people
telling me that I will bulk to add size
you actually shouldn't if you are 5%
body fat or 10% body F or for women 15%
body fat then you could bu but then you
wouldn't be skinny fat so you wouldn't
watching this video so for you that you
are watching this video and you are
skinny fat and have a bit of extra body
fat then listen you only have two
options and are very simple you can
maintain or cut what are the benefits of
each one and what should I do if you
don't care looking a bit smaller just
for a few months cut is the one to go
because while cutting down you will add
muscle mass this is called body de
composition you can lose body fat and
that muscle this will make you look more
kind of let's say defined or detailed or
more aesthetic in the long run because
you will lose that extra belly and that
extra body fat that you have and while
losing it you will add muscle mass this
is the way I usually go and I prefer
this myself just train hard high
intensity if you are not getting sore or
not getting enough working add more
volume the other way is by maintaining
now you will ask me yeah but when I
maintain how I'm going to lose that
belly will it get tightened or things
like that let me explain when you
maintain you will lead the calories that
you currently need to stay the same body
fat percentage when you maintain and
build muscle because this is possible I
don't know why people are telling you
can't maintain and build muscle or cut
and build muscle I've done it myself
coach Greg talks about this and other
big influencers yes I can accept that
you kind of can't build muscle while
cutting down just if you are a
professional getting a stage and already
having such amount of muscle but for us
that we are not in such high level we
can't do it after a few months that you
build some muscle you will burn more
calories per day because you have more
mass to move and your muscles are more
so they are burning more calories so if
you continue to eat at your previous
maintenance calories let's say that
previously it was 2,000 calories and now
three 4 or half a year later you added 2
or 4 kilos of muscle you might be
burning
2,100 calories so these extra 100
calories that are remaining you are
losing them from your body fat this will
transform your body without realizing it
you will build the muscle that you want
and you will lose the excess body body
fat that you have another thing to know
is if you're adding muscle mass and you
are not even losing body fat your body
fat percentage will go down because it's
a percentage of your body let's say that
I have this water bottle which is the
body this is the fat the water and there
is our muscle mass now we can say that
our body fat is around 30% if I add more
muscle so it has more air inside my body
fat drop to 25% or 20% without losing
body fat because I have more mass can
also think it in another way it's your
body and you have spread it around body
fat if you add more size muscle mass
then you will be bigger so the fat will
be spreaded in more areas so it will
actually be less percentage and you will
look more defined and more aesthetic
these are the two options that you have
cutting or maintaining and if you are
scared of looking small just pick the
maintaining method and if after 1 year
or 2 years or a few months you still
kind of look a bit chabby and have that
excess body fat after you build a lot of
muscle then you can cut down now that we
cover the diet part what about building
muscle this is the simple one you just
train hard try to eat more protein it
suggested 1 g of protein for every half
a kilo that you weigh and use hyper y
methods to get bigger remember you have
to train with these principles train
with high intensity go to failure and
Beyond Time under tension don't do super
fast STS go slow and try to feel your
muscles and the third important
principle it's Progressive overload make
sure to add more weights or make the
exercises more difficult try to train
with compound movements exercises that
train a lot of muscles like bench squats
pull-ups dips you can also add some
isolation exercises if you want to like
the Flies or the cable pull Downs there
are a lot of exercises that you can
choose just pick your favorite ones and
make sure that they can follow the three
principles and you can load them with
weight or make them more difficult just
train hard and follow your maintenance
or cutting method and you will build the
physique that you want also I will
suggest you train every muscle twice a
week with a few days of rest between
choose a total of 10 to 20 sets per week
for every muscle and on your exercises
train between 8 to 25 slow and control
reps track your progress when you are
training so it's easier for you to
follow the progressive overload and to
track your overload transformation my
favorite method is pictures just don't
overdo it because you will get mentally
burn take one or two pictures every
month one flex and one relax relaxed at
the same time in the same lightning if
you can and you will track your progress
perfectly so this is my opinion on this
topic if you liked it give it a thumbs
up and subscribe for more videos ciao
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