My Skinny Fat Transformation (SOLUTION)
Summary
TLDRThe video script details a personal fitness journey from being 'skinny fat' to achieving a shredded physique. The speaker shares common mistakes made in the gym and diet, such as avoiding strength training, insufficient protein intake, severe calorie restriction, and excessive cardio. They offer solutions like structured weightlifting, proper nutrition with meal planning, and balanced cardio routines. The emphasis is on a 6-8 week commitment to see significant physical improvements, highlighting the importance of combining training and nutrition for body recomposition.
Takeaways
- ποΈ The speaker used to be 'skinny fat' and has since transformed his physique through proper training and nutrition.
- πͺ He emphasizes the importance of strength training, particularly compound movements like deadlifts, bench press, and squats, to build muscle and reduce fat.
- π The speaker recommends a structured weightlifting program and tracking progress to ensure consistent improvement over time.
- π₯ Protein intake is crucial for muscle growth, and the speaker suggests consuming 0.8 to 1 gram of protein per pound of body weight daily.
- π« Severe calorie restriction is counterproductive; instead, a balanced approach to nutrition with proper meal planning is advised.
- π½οΈ Meal planning is key for both cutting and bulking, with the right balance of protein, fat, and carbs according to individual goals.
- π The speaker suggests a cycle of cutting to reduce body fat first, then bulking to build muscle, followed by another cut to refine the physique.
- πββοΈ Cardio should be tailored to the individual's goals, with moderate amounts during a cut and high-intensity interval training as an option.
- π The importance of tracking nutritional intake is highlighted, without needing to be overly precise with calculations.
- π€ The speaker advises starting with a cut for beginners to see immediate positive changes and build confidence in the process.
- π He provides resources such as articles and meal plans to help viewers understand and implement the strategies he discusses.
Q & A
What is the term 'skinny fat' referring to in the context of the video?
-In the video, 'skinny fat' refers to a body type characterized by having little muscle mass and a relatively high amount of body fat, often resulting in skinny arms and chest with some gut or love handles.
What were the common mistakes the speaker made in his fitness journey that contributed to being skinny fat?
-The speaker made several mistakes including: very little strength training, not consuming enough protein, severe calorie restriction, and doing too much cardio. These mistakes led to a lack of muscle gain and an increase in body fat.
Why did the speaker initially avoid heavy compound lifts in the gym?
-The speaker was intimidated and scared of heavy compound lifts like deadlifts, bench press, and overhead press due to fear of injury, which led him to stick with cable machines and avoid proper strength training.
What is the recommended average daily protein intake for someone who is training in the gym?
-The recommended average daily protein intake for someone training in the gym is around 0.8 to 1 gram of protein per pound of body weight.
What is the significance of tracking workouts and how did the speaker change this behavior?
-Tracking workouts is crucial for ensuring progressive overload and making consistent progress. The speaker started tracking his workouts using a notepad or an app like FitNotes, which helped him monitor his progress and ensure he was getting stronger over time.
What is the 'push-pull-legs' routine mentioned by the speaker and why is it beneficial?
-The 'push-pull-legs' routine is a simple workout split that organizes training into exercises for push muscles (chest, shoulders, triceps), pull muscles (back, biceps), and legs. It's beneficial because it allows for a structured and balanced approach to strength training.
Why did the speaker hire a personal trainer and what was the impact on his training?
-The speaker hired a personal trainer to help him with intimidating lifts like the deadlift and bench press, which he was fearful of due to potential injury. This assistance gave him the confidence to perform these lifts correctly and safely, leading to improved strength and muscle gain.
What is the speaker's advice on meal planning and how does it relate to body transformation?
-The speaker advises tracking nutritional intake and having a structured meal plan that includes adequate protein, fat, and carbs according to one's goals. This is crucial because proper nutrition in combination with strength training leads to body transformation by building muscle and reducing fat.
What is the difference between cutting and bulking in terms of the speaker's body transformation journey?
-Cutting refers to reducing body fat while preserving muscle, which the speaker did first to lower his body fat percentage to around 10-12%. Bulking is the process of increasing muscle mass, which the speaker did after cutting, aiming to reach around 20% body fat. The speaker suggests cutting first for beginners as it provides immediate positive feedback in the mirror.
How did the speaker adjust his cardio routine to better support his body transformation goals?
-The speaker reduced the frequency and duration of his cardio sessions, opting for 3 days a week of 20-30 minutes at low to moderate intensity during a cut. He also mentioned incorporating high-intensity interval training like Muay Thai or kickboxing for its additional benefits.
What is the speaker's recommended time frame for seeing improvements in one's physique when following his advice?
-The speaker suggests committing to the program for at least six to eight weeks, after which one can expect to see considerable improvements in their physique.
Outlines
πͺ Overcoming 'Skinny Fat' with Strength Training and Nutrition
The speaker shares his personal journey from being 'skinny fat' to achieving a shredded physique. He explains that 'skinny fat' refers to having little muscle mass and excess body fat, often characterized by skinny limbs and a gut. The speaker admits to past mistakes such as avoiding strength training due to fear, not consuming enough protein, severely restricting calories, and overdoing cardio. These errors hindered muscle growth and contributed to a 'skinny fat' appearance. The video aims to guide viewers on how to correct these mistakes and improve their body composition.
ποΈββοΈ Transforming Body Composition Through Weightlifting and Proper Tracking
The speaker outlines his transformation strategy, emphasizing the importance of structured weightlifting and tracking progress. He adopted a 'push-pull-legs' routine, focusing on compound movements like deadlifts, bench press, squats, and overhead press. To overcome his fear of heavy lifts, he hired a personal trainer and started with light weights to learn proper form. The speaker also highlights the significance of tracking workouts to ensure progressive overload and gradual strength gains, recommending the use of a notepad or a fitness app like 'fit notes' to record progress.
π½οΈ The Role of Nutrition in Body Recomposition
The speaker discusses the critical role of nutrition in body transformation, advocating for a structured meal plan tailored to individual goals of cutting or bulking. He explains the importance of consuming adequate protein, fat, and carbohydrates to support muscle growth and fat loss. The speaker shares his personal approach of cutting to reduce body fat to around 10-12% before bulking to increase muscle mass. He also clarifies that nutrition and weightlifting must go hand in hand for effective body recomposition.
πββοΈ Balancing Cardio for Optimal Body Recomposition
The speaker addresses the role of cardio in the transformation process, advising against excessive cardio that can hinder muscle growth and fat loss efforts. He shares his experience of reducing cardio to three days a week, with sessions lasting 20-30 minutes at a low to moderate intensity during a cut. For high-intensity interval training (HIIT), he suggests two sessions per week, such as short Muay Thai or kickboxing sessions, to reap the benefits beyond regular cardio. The speaker emphasizes the importance of balancing cardio with strength training and nutrition for the best results.
Mindmap
Keywords
π‘Skinny Fat
π‘Strength Training
π‘Compound Movements
π‘Protein Intake
π‘Calorie Restriction
π‘Cardio
π‘Body Recomposition
π‘Progressive Overload
π‘Meal Planning
π‘Cutting and Bulking
π‘Personal Trainer
Highlights
The speaker was once skinny fat and has managed to transform his physique through understanding mistakes made in the gym and kitchen.
The video aims to help skinny fat individuals correct common mistakes and achieve their best shape.
Skinny fat is characterized by having little muscle and excess fat in undesirable areas.
The speaker shares personal past mistakes, including avoiding strength training due to fear and lack of knowledge.
A lack of protein intake was a significant issue that hindered muscle growth.
Severe calorie restriction and yo-yo dieting were practices that contributed to the skinny fat condition.
Excessive cardio without proper strength training can lead to muscle loss and fat retention.
The speaker emphasizes the importance of compound movements and strength training for muscle growth.
Hiring a personal trainer helped overcome the fear of heavy compound lifts like deadlifts and bench press.
Tracking workouts and ensuring progressive overload is crucial for continuous improvement.
Nutrition plays a vital role alongside training, with the speaker advocating for meal planning.
The speaker suggests starting with a cut to lower body fat before bulking to increase muscle mass.
During a bulk, it's important to maintain strength training to improve lifting performance.
Adjusting cardio according to the goal, whether cutting or bulking, is essential for progress.
The speaker recommends a structured approach of cutting, then bulking, and then cutting again for optimal results.
A combination of proper training, nutrition, and adjusted cardio can help transform from skinny fat to shredded.
Transcripts
i know exactly how it feels to be skinny
fat back in the day i was a skinny fat
guy and i'll show you some photos up on
your screen and i figured out a couple
of key things that i was doing wrong
both in the gym and in the kitchen and i
turned it around i managed to get super
shredded and then i went on to compete
in a number of bodybuilding competitions
so this video is for everybody guys and
gals that are skinny fat that are making
all the same mistakes that i once made
and you want to figure out how to
correct those mistakes and get into the
best shape of your life
stick around i'm going to talk about it
in this video coming up
[Music]
alright my friends welcome back brad
here again brand newton fitness.com it's
my website and my brand new youtube
channel so welcome back for the one
subscriber that we have on this channel
so far this is my third youtube channel
so you got to start somewhere 12th of
october 2021 episode 5 filming from
lockdown city melbourne the most locked
down city in the world that is a fact
now i'm going to jump straight into it
and i'm going to keep this as short as
possible skinny fat what is it you
probably know what it is if you're
watching this video you probably are a
skinny fat which is okay it's how i
started i'll show you the photos of what
i look like as a skinny fat back in the
day
essentially skinny arms skinny chest and
a little bit of a gut right maybe some
love handles as well that's what skinny
fat is
skinny fat is essentially somebody that
has
not much muscle on the frame and quite a
bit of fat in all the wrong places
so that's essentially what skinny fat is
so what causes skinny fat
before i get into the solution i'll talk
about what causes it and so i'll talk
about the mistakes that i made because
they're probably the same mistakes that
you're making in the gym and outside of
the gym as well i've got them listed
here now i've made
all of these mistakes at some point
years ago which was why
i was a skinny fat back in the day the
first one is very little strength
training now when i first started my
training journey
i was intimidated and scared of and this
is truth of doing dead lifting because i
thought i'd break my back i was scared
of bench press because i thought that
i'd drop the bar on my chest and i would
die that's the truth i was scared i was
scared of doing overhead press because i
thought i'd drop the bar on my head so
the truth is is i stayed away from all
of the heavy compound lifts because they
looked very intimidating to me as
somebody that was just starting my
fitness journey and so i stuck with
cable machines predominantly
and even so with cable machine workouts
because they were pretty safe i didn't
track those workouts i didn't know how
to track my training i didn't know
anything about progressive overload so
i'm throwing some terms at you you
probably never heard of them which is
fine that's okay but essentially i
didn't do any compound movements
which i'll talk about in the solution in
the next part of this video i wasn't
training correctly that's the truth
so i was doing predominantly cable
machine workouts i wasn't doing proper
training which kind of
accentuated the skinny fat problem that
i had and the second one here is no
protein so this was a big one now i was
getting a little bit of protein in my
diet but i certainly wasn't getting the
amount of protein that i needed for the
training that i was doing at that time
now you need on average
around point eight to one gram of
protein per pound of body weight per day
i said that really fast i'll throw it up
on the screen i'll also mention it again
later on in the video but i was probably
getting around
i think i was getting like 70 or 80
grams of protein a day
back in those days which is not enough
protein if you're training in the gym
even if you're doing the wrong training
you do you need to get more protein so
that is one of the reasons why i wasn't
building any muscle which led to being
skinny fat was because i wasn't getting
enough protein so we'll come back to
that the third one severe calorie
restriction now a lot of people do this
particularly women right
i did this as well i starved myself at
times i didn't eat enough calories i
thought if i just you know ate 1500
calories a day or 12 i wasn't even
tracking my calorie intake to be honest
with you but i just knew
if i severely restricted my intake of
food then it would be the quickest way
of losing fat
so that was another reason why i
was a skinny fat guy severe calorie
restriction a lot of you guys could
probably relate to that starving
yourself yo-yo dieting that kind of
stuff i've been there i've done this
i've made that mistake the next one is
too much cardio now i've done this you
know hours on the treadmill five six
days a week thinking that the more
cardio i was doing the more fat i would
lose
combining all of these together led to
losing a whole lot of muscle
keeping the fat on my frame which then
accentuated this problem of being a
skinny fat i made all these mistakes
which ones are you making now it's okay
you're probably making several of these
which is fine you need to know what
mistakes you're making so that then you
can correct them so once you know that
we get we get to the solution now how i
turned my body around from being skinny
fat to being shredded
it took time that's number one
i would suggest doing this for at least
six to eight weeks
six to eight weeks and you'll start
seeing considerable improvements with
your physique but you have to trust the
process
one thing my coach always taught me when
i was competing trust the process six to
eight weeks the solution the first thing
i had to do was i had to fix my training
that was the first thing
down here weight lifting four times a
week that's what i did between three to
five times a week i got onto a
structured weightlifting program
if you don't know what that is or what
the best one is i actually wrote an
article i'll link it below called push
pull legs i talk about
the kind of weightlifting i was doing in
that article i'll link it below push
pull legs
and essentially push pull eggs is a very
simple split right organizing your
training into push muscles pull muscles
and legs there's many different types of
splits but that's what i started with
and that saved me this one saved me
weightlifting now
this is what i did
i hired a personal trainer to help me
through the most intimidating lifts the
deadlift
now the deadlift i as i mentioned before
i was super fearful of i thought i was
going to hurt my back it turns out that
i didn't hurt my back provided someone
shows you or
you start off with very light weight
like for me it was around 60 kilos
that's how i started off my deadlifting
journey
60 kilos trying to figure out the
correct form and the technique and all
that kind of stuff and then getting a
personal trainer to just check my
technique a couple of times that gave me
the confidence to then go away in my own
time and start doing a lot more
deadlifting so the first one being dead
lifting the second one being bench press
so if you're a guy watching this you
know what i'm talking about get
confident with the bench press start off
with a light weight get someone to spot
you get a personal trainer to show you
that's exactly what i did that broke me
through my fear of both the deadlift and
the bench press the third one is the
squat either front squats or back squats
again
get someone to show you how to do it do
a bit of research on it incorporate the
squat for your legs right the fourth one
is going to be your overhead press and
start off with light weight once again
and the next one is going to be
you can do pull-ups as well incorporate
pull-ups so that's essentially and i
talk more about those core compound
movements in the article down here
push-pull legs right but i'm just giving
you a very quick summary and then all of
the other weight training exercises that
you do kind of fall in around those core
lifts
so that's how i did it
and i just did that for a good six to
eight weeks
and i started seeing remarkable
improvements in my physique right
because to build muscle you need to put
your body under stress you need to put
your muscles under stress
on top of that weight lifting
i did this so i did this three to five
times a week using push-pull legs
for
dead lifting bench press all that kind
of stuff that i mentioned i also tracked
my weightlifting journey i never did
this before
now you can track using a notepad it's
completely up to you right you can get a
notepad and you can just write down you
know how much weight how many sets how
many reps that you did on a particular
day or you can use an app on your phone
which is what i like to use my thing is
over there
i like to use fit notes
fit notes i've been using for years
so go and get fit notes and with fitness
you can start recording your
weightlifting journey that way there are
many great apps but that's the one that
i still continue to use like six or
seven years later i've been using that
one forever and that helps me keep track
and ensuring that i'm lifting a little
bit heavier weight week after week after
week because you must aim to get a
little bit
stronger on each of your lips every week
it's okay if you have a bad week but
over time you want to train a little bit
heavier a little bit stronger on those
main lifts so that's the first big thing
that helped me reverse skinny fat the
second one is nutrition
i call it meal planning
right so we'll call it nutrition same
thing
now it's important
that you track your nutritional intake
you don't have to be a ninja with the
calculations around calories and macros
or macronutrients
and i'll talk more about this kind of
stuff i'll link some articles below on
my website go and check them out because
there's obviously a lot more to this
than
what i have time to explain but when i
got myself onto a meal plan for both
cutting and bulking
a structured meal plan that incorporated
enough protein enough fat enough carb
according to my goals then i started to
see my body change as well
so you can do all the training that you
want in the gym but if you're not
getting enough calories or your calories
are not set according to your goals
or your macronutrients are not set
according to your goals then you're not
going to get the body that you want it's
super important that these two work
together
right you can do all the nutrition you
want
you can eat clean you can eat amazing
food you can get all the protein you
want but if you don't lift then your
body's not going to change
as mentioned if you lift but you don't
take care of your nutrition
and you eat garbage all day then your
body's not going to change so these two
go hand in hand 100 each
meal plans
so you can either cut or bulk so a lot
of people ask me through my website brad
should i cut or should i bulk first
i always tell people my story
and then i look at your physique when
the photos come through on my website
and then i give people better advice
based on individual circumstances but
for me
i started off with a cut first
i started off with a cut
and i cut down to around 10 or 12 body
fat from memory
and then when i got to around 10 to 12
body fat i then went to a bulk
i bulked up to around
20
and i used meal plans for this so i use
a cutting meal plan to cut down to about
10 to 12 body fat and then when i got to
that i then bulked to around 20 percent
and then after i bulked to 20
and while i was bulking by the way i was
also doing strength training
dead lifting bench press overhead press
all those all those lips i mentioned
before i was still training the same way
during a bulk
but my lifts were much better because
when you're in a calorie surplus when
you're bulking your lifting performance
increases versus being in a cut and then
when it got to about 20 percent then i
cut again for the second time
and then when you cut
you're actually removing all the fat
not all the fat but as much fat as you
can while preserving as much muscle as
possible
right during your second cup which one
should you do should you cut or should
you bulk now if you have a lot of fat on
your frame
right if you're a guy watching this and
you're around 20 body fat
then you need to cut i would say you
would need to cut first
uh
if you're around 10 to 12 body fat as a
skinny fat then i would say bulk
so it depends on your in your frame what
you're currently sitting at
but it's usually easier to cut first in
my experience because when you're just
starting this journey of doing what they
call a body recomposition
where you're changing your body
composition you're increasing your
muscle and you're reducing your fat
right so body recomposition
and you're just starting this journey
for the first time when you start off
with a cut you're actually
seeing
you're getting positive reinforcement in
the mirror which actually helps build
your confidence
in that this process actually works
whereas if you're a beginner just
starting out and you jump straight into
a bulk
and you get heavier
it doesn't look so good in the mirror it
doesn't give you that positive feedback
loop that as a beginner you really do
need
and you need that positive feedback loop
to give you confidence that what you're
doing is working and when you're bulking
off the off the bat
and you don't you can't see all your
muscle definition because when you're
bulking you're putting on a bunch of fat
you're also building muscle providing
your weight training
you can't see any of your striations you
can't see any of that muscle you're
building because the fat is covering it
so you don't get the same feedback loop
in the mirror that's why i like cutting
first
then bulking then cutting as a general
rule of thumb
and the last one i want to mention is
cardio
now the cardio that you set depends on
your
the goals you you're trying to achieve
now when you're cutting
i like to increase my cardio but again
i'm not doing too much cardio what does
that mean too much cardio well i was
doing
one one and a half hours of cardio a day
five days a week too much
too much because i was not getting
enough protein and i was also severely
restricting my calories which led to
this problem in the first place
so i dialed back my cardio
for a cut
i was getting around
three days i was doing around three days
of cardio a week
at around 20 to 30 minutes a session
that is it
low to moderate intensity up to three
days per week of cardio during a cut and
if i was doing high-intensity interval
training like if i'm doing muay thai
kickboxing for example then i might do
two
high-intensity interval training
sessions a week of around 20 minutes of
muay thai kickboxing
uh because hit training has its own
benefits right over and above normal low
intensity cardio
so you have to dial in your cardio
these three things
do this for six to eight weeks and you
will see
you will definitely see positive changes
in your body and you will definitely get
away from this problem of being skinny
fat so that's a quick summary i'll link
up some articles below go and check them
out push poor legs i'll give you links
to some meal plans to check out and a
few other articles that i think was
going to really help you that helped me
turn my situation around if you have any
questions please let me know guys more
than happy to help you out and i'll see
you in the next video
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