How to Fix "skinny fat" (Solution)

Summary

This 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

00:00

🏋️‍♂️ 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.

05:04

💪 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.

Keywords

💡Skinny Fat

Skinny fat refers to a body type that has low muscle mass but also carries some excess body fat. It is a common issue for individuals who may not appear overweight but lack muscle tone and have a higher body fat percentage than ideal. In the video, the speaker explains that despite having a slim appearance, these individuals may still have unhealthy levels of body fat, which can be addressed through diet and exercise.

💡Cut

Cutting is a diet and exercise regimen aimed at reducing body fat while maintaining as much muscle mass as possible. It involves consuming fewer calories than one's body burns to create a calorie deficit. In the context of the video, cutting is presented as a viable option for those who are skinny fat, as it allows them to lose body fat and potentially increase muscle definition.

💡Bulk

Bulking is the process of eating more calories than one's body burns to gain weight, often in the form of muscle mass. However, the video warns against bulking for skinny fat individuals, as it may lead to an increase in body fat rather than the desired muscle gain. The speaker suggests that bulking is not suitable for those with higher body fat percentages.

💡Maintain

Maintaining refers to eating the same number of calories that one's body burns to stay at the current body weight and body fat percentage. The video suggests that maintaining can be a good strategy for skinny fat individuals because it allows them to build muscle without significantly increasing body fat.

💡Body Composition

Body composition is the ratio of fat to muscle in the body. The video emphasizes the importance of improving body composition by reducing body fat percentage and increasing muscle mass. This is achieved through a combination of diet and exercise, with a focus on high-intensity training and adequate protein intake.

💡Calories

Calories are units of energy that measure how much potential energy food has. In the video, the speaker discusses the importance of managing calorie intake to either cut, bulk, or maintain body weight and composition. Understanding calorie intake is crucial for achieving fitness goals, whether it's losing fat or gaining muscle.

💡Protein

Protein is essential for muscle growth and repair. The video recommends consuming 1 gram of protein for every half a kilo of body weight to support muscle building. Protein intake is a key factor in the diet of those looking to improve their body composition.

💡Hypertrophy

Hypertrophy refers to the increase in muscle cell size due to an increase in protein synthesis within the muscle fibers. The video suggests using hypertrophy methods to get bigger, which involves training with high intensity and focusing on exercises that promote muscle growth.

💡Progressive Overload

Progressive overload is the principle of gradually increasing the stress placed upon the body during exercise training to cause muscle adaptation and growth. The video emphasizes the importance of progressively increasing weights or making exercises more difficult to continue challenging the muscles and promote growth.

💡Compound Movements

Compound movements are exercises that involve multiple muscle groups and joints, such as squats, bench presses, and pull-ups. The video suggests focusing on compound movements to build muscle effectively, as they engage large muscle groups and allow for heavier weights and greater overall muscle stimulation.

💡Tracking Progress

Tracking progress is the practice of monitoring one's physical development over time. The video recommends taking monthly pictures, both flexed and relaxed, to visually document changes in body composition. This helps individuals stay motivated and assess whether their current training and diet regimen is effective.

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