5 Steps to ACTUALLY Fix "Skinny Fat"

Summary

This 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

00:00

💪 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.

05:02

🥗 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.

10:03

🔄 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.

Keywords

💡Skinny Fat Physique

A 'skinny fat' physique refers to a body type where an individual has a relatively low body fat percentage but lacks muscle mass, resulting in a less defined or toned appearance. In the video's context, it's a common struggle for people who are trying to build muscle but find it difficult to lose stubborn fat, particularly in the lower belly area. The script discusses this issue as a precursor to the five-step solution being presented.

💡Progressive Overload

Progressive overload is a fundamental principle in strength training that involves gradually increasing the stress placed upon the body during exercise to cause muscle growth. The script emphasizes this concept by recommending that viewers focus on lifting heavier weights for compound lifts to stimulate muscle development, with the goal of increasing the weight each week.

💡Compound Lifts

Compound lifts are exercises that involve multiple muscle groups and joints, making them effective for overall strength and muscle development. The video script lists examples such as barbell squats, bench presses, deadlifts, pull-ups, barbell rows, and overhead presses, and advises increasing the weight of these exercises to promote muscle growth.

💡Rep Ranges

Rep ranges refer to the number of repetitions one performs for a given exercise set. The script introduces a strategy involving different rep ranges (6-9, 10-12, and 3 reps) to optimize strength and muscle gains. It explains how varying rep ranges can lead to different physiological adaptations, contributing to overall muscle development.

💡Caloric Surplus

A caloric surplus is a state where an individual consumes more calories than their body needs to maintain its current weight. The video script advises setting daily calories no higher than 10% above maintenance levels to fuel muscle growth while minimizing fat gain, which is crucial for individuals aiming to transition from a skinny fat physique to a lean and muscular one.

💡Dietary Fat

Dietary fat is an essential macronutrient that provides energy and supports hormone production, including those involved in muscle building like testosterone. The script highlights the importance of getting at least 20-30% of daily calories from fat to support muscle growth and overall health during the transformation process.

💡Carbohydrates

Carbohydrates are the body's primary source of energy, especially for high-intensity activities like weightlifting. The video script suggests that the remaining calories after accounting for protein and fat should come from carbs, emphasizing their role in fueling workouts and supporting muscle growth.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts for energy and other vital bodily functions, including proteins, fats, and carbohydrates. The script provides a detailed explanation of how to calculate and consume the right amounts of these macronutrients to support muscle growth and minimize fat gain.

💡Strength Plateaus

A strength plateau refers to a period where an individual's progress in strength training stalls, and they are unable to lift heavier weights or complete more repetitions. The script discusses strategies to overcome these plateaus, such as changing rep ranges and incorporating periodization, to continue making progress.

💡Low-Intensity Activities

Low-intensity activities, such as walking, are forms of exercise that require less effort and energy, allowing for calorie burning without negatively impacting strength training performance. The video script recommends incorporating such activities to aid in fat loss without compromising muscle gains during the cutting phase.

💡Cutting

Cutting is a bodybuilding term referring to the process of reducing body fat while maintaining as much muscle mass as possible. The script outlines a phase in the five-step plan dedicated to cutting, where calories are reduced by 10-20% from maintenance levels to shed the stubborn fat while continuing weightlifting to preserve muscle strength.

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

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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]