5 Steps to ACTUALLY Fix "Skinny Fat"
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- Опубліковано 25 тра 2024
- There's a way to fix your skinny fat problem. Building muscle and burning fat is often the recommended skinny fat solution. In reality reducing stubborn lower belly fat while creating a skinny fat transformation requires certain steps. This video outlines everything you need to make your transformation.
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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 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 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 5 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 as an absolute beginner with weight lifting, 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, pullups, barbell rows, and overhead presses. So every week you want to make it a point to increase the weight load 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 why I recommend that you should at least split your routine into 2 upper and 2 lower body heavy weight training sessions every week.
A simple but effective rule to quickly get stronger when first starting out is to aim for 6 to 9 reps for all of these exercises. This means once you're strong enough to do a given weight load for 9 reps, increase the weight load by the smallest increment you can which will typically be 5 to 10 pounds. 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 6 reps, that's perfectly fine, you'll spend the next few weeks building back up to 7 reps, then 8 reps, then 9, and then up the weight again and repeat. 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 to 9 rep, up your weight strategy. So this other strategy incorporates a simple form of periodization.
You would spend 3 weeks lifting the heaviest weight you could within a high rep range like 10 to 12 reps, then 3 weeks aiming for a mid rep range like 6 reps, and finally 3 weeks aiming for a low rep range of 3 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 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 3 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 progress and carry those strength gains back to that rep range that you were 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 they should be 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
intermittent fast, lift heavy 3-5 times a week, walk 10 k steps, get your protein.
I need to start walking more.
10k? How long does that take
@@faznaz7455takes me 30 min to get 5-6k when I go run outside
Depends how much younwalk sometimes an hour @faznaz7455
@@faznaz7455It's around 6-7km, so depending on your speed but on average it takes me 1h:30m (quite slow pace)
Man just what I needed. How does the algorithm know? I just came back from the gym and HATE how I look like a barrel.
Same here bro mind connecting we can work towards same goal
I feel you brother. You ain't alone.
I was on my balcony thinking about this and boom this video pops up lol
Come on lads you got this 👊🏻
Look into the carnivore diet!
Just eat protein, lift and don't go overboard on calories…as long as you're consistent you start to look better without even needing to do everything perfect. The key is...just do something.
Awesome info
Ive worked out for 6 months & see timy improvements. It deff takes a while!! But as small as the improvements are, their improvements!!!
@@Bunnie333Indeed thanks for information!
That works for some people, i've seen it - but i've been lifting for years, and eat 0.8g of protein for my bodyweight, compound lifts and still nothing. Im 6'3 with long arms so that doesnt help, but if i eat too much i just get fat, eat too little and nothing changes. Im currently trying to push the progressive overlaod, but i plateau quickly, so i cant up consistently every week
People don’t build muscle by just sitting on their asses.
You're doing the lords work my man. Most people charge for this info. You out here spitting free game. 👏
Thank you much for keeping us informed and on the right path to stop us from having problems and going through all that bad stuff.😊
Bro what a timing. Was literally thinking about it today while working out....Cant thank you enough!
Exactly what I needed right now! Haven't even watched the video but this is gonna be fun!
Great information. Thank you!
ive been doing similar stuff for about a year and its been great! im down 30 lbs and look way better without a shirt and feel more confident. i still got a long way to go, but the grind is getting addictive
Just what I needed! Thank you!!!
Amazing content needed that
Great video man, thanks! Quick question, I know you focused on the compound exercises there, so would you say they're enough overall, or should people also still do exercises specific for some muscle groups combined with the compound ones? Thanks!
I want to thank you man! Your videos have changed my life. I have gone from being a 6”0 260 lb 49 year old fat overeating drinker diagnosed with congestive heart failure to a 6”0 205 lb 50 year man reversing the condition. There IS ABSOLUTELY NO WAY that I would have gotten to this point without your videos. I feel like I owe you some $$$. lol 😂. Thanks again.
This is why I subbed your channel ❤
One of the needed video
Indian major problem 😂😂😂😂😂😂
Hi Max, Thanks for the very helpful video. You have not mentioned how many weeks of fatt loss. Building muscle 12 to 18 weeks.
How many weeks of cutting.
Thank you in advance.
Body recomposition workout plan bataye ❤
Hello, useful tip for weight increase and less repetition (weekly increase); I appreciate your channel and content. Please talk about mobility once bars and gym are full of rheumatoids and articulations are not a point, but in the long run, people might care as well !! Peace out 💯
thanks man
Hi, im doing similar to this and have a good progress by far, but i have an issue: my skin, especially from lower belly, is not tighten. I know its need time, but is there anythings like diet, which food to eat to make it tighten faster?
Wo this is a very amazing and awesome video bro telling about this 5 steps actually fix skinny fat and keep it up and keep up the good work as always and take care
Keep smiling always
Dude! Can you do videos for us guys over 50 who have been training since the 80's?😊
Sir you should be giving tips as you are training from the 80s , that's 5 decades. Salut sir
@Ajayvishnu666 thanks King!! The problem is I am still training as if it is the 80's and finding myself getting injured more than I used to.
The timing of this video could not have been better for me.
Okay... Can i just do stronglifts 5x5 instead (and follow the rest of your steps as is)? Or is SL5x5 not intense enough for the rest of that advice?
What if I am an Athlete who does Codiontioning and Running in the Offseason should I eat in a Deficit or Maintence?
Is milk a good source to get your fats? is having a protein shake every day with 2 cups of milk for muscle gain while losing weight possible?
Love from India ❤
Can you tell about wrist curl machines
So I should bulk first if I have belly fat?
What are the five steps?
But how many Set´s do I have to do? 3, 4 or 5?? I really need some intel on that. . .
Hey im a beginner so should I so these reps per set? How many sets? Or only one to failure for each excercise?
Can we replace the fat loss part with aggressive mini cut? I know it's higher risk of muscle loss, but fewer days for that risk to actually materialize!
Nice sharing and new sub here 😊
Can I use dumbbells
Today's mood, emotions, or thoughts don't belong to tomorrow.
0:47
the img is all that you need.
it explains itself.
this is what im struggling now, my belly just stuck in the same position
Increase your metabolism dude, it's only there because your body isn't using what's been saved
Listen to this video. Gravity really helped me getting v-shape/hourglass. It looks much better than a year ago when I had rectangular shaped skinny body.
@@ElyjahDHerring i dont have fat on my face hand legs but its only on my stomach area, i eat only 1 time in a day but no exercise due to my job
But if I eat in a calorie surplus I will gain weight… how do you stay lean ? How do you get the 15procent body fat?
Bro I stay shredded throw my routine everyday
0:36 Sallu bhai out of nowhere 😂
Hi bro my body type is ectomorph, my height is 190 cm and my weight is 90 kg. I’ve tried everything but l can’t grow up my shoulders. 😞 Give me some tips please. 🙏🏼 Thank u for your prompte feedback.✌🏼
Do IF 16:8, make sure you eat enough calories and protein in that window, drink enough water, sleep 7-8 hours, lifts weights heavy at least 3x per week, do some high intensity cardio of your choice (i prefer hill sprints), walk for 45mins a day outside if you can, and get out in the sun for at least 20 mins a day
He use sulatan movies's salmon bhai to explain
Is this info aimed at just men or both men and women?
I Just wanna have a huge youtube channel like this.
You will get there, I just checked your channel and you're doing fine, keep going
Who's stopping you?
@@fitgkevin4301i will, thanks
@@abelmakorino one but me😂
@@kevinkirathe😂
Has anyone who is skinny fat worked out for a year consistently and ate well that whole time and stayed skinny fat…I feel like all these videos are directed towards an audience that only works out for 6 months and eats good for 3.
If you wanna build muscle and lose fat you need to be eating a high protein diet and be in a calorie deficit. Calories in calories out!
@@FuzionHyperX what’s a calorie?
A good health tip for me to follow daily and ever,good friends!!!:-D
Salman khan in reference video 😂😂
there is always at least one study showing the opposite is also true, when it comes to nutrition macros. So there is no „right amount“ solution that fits all.
It doesn’t make sense to eat a lot of carbs when trying to lose fat.
Your body will always burn these first so basically unless you are doing intense cardio everyday you will just be burning the surplus carbs your body has not used during the day.
This is your latest video and I have a question? I'm already a little bit bulky and lean and I don't want to put on any more muscle I just want to slim down will I lose a lot of muscle if I decide to do cardio for a little while
no. you’ll be fine
Idk how to fill right now.. I’m trying to gain in my lower body but I’m losing weight too fast? I’m losing in my stomach which I’m happy about but now my lower is shrinking 😩 too much too. Edit: guess I’m going to have to up my calories a bit more
Couldn’t the same thing apply with a 250 deficit whilst using body fat to make up and deficits from food and exercise…unless ur pretty low bf levels that is
How tell is this guy
This seems to be a one fits all recipe.
6:13 very funny lol
Just a reminder. If you are like me, you took years and years to look like you do. Give yourself the same chance getting the fat off and the muscle on. The crappy body wasn't instant going on. If you do it right, it won't be instant taking it off, but it will get you there and it will stick.
And don't discount food. One ingredient natural and organic foods are best. Remember, you can pay for the best food now or you can pay for the best medical care later. Not even going to start on how decent foods will help you lose weight faster.
🔥
Wait guys, don't you think a good diet also means meeting your micronutrients? We are too focused on macronutrients and calories. Maybe that is what many have overlooked
thats generally too much for most people to manage. you dont need to min-max everything, just stay consistent with the main components that count
Just change your channel name to goat info
Build muscle: lift weights and increase protein.
Lose fat: increase cardio (at least an hour 3 times a week, daily if possible) and eliminate from diet: carbs and /or fat. Intermittent fast 2 to 3 days a week if possible (eg: just americano or green tea until 4pm daily), increase vegetables/ salad (the body stops storing fat if sufficient vitamins from vegetables/ salads are being eaten).
Lolz
Will this work for someone in their mid 40s?
That's why i follow gravity transformation
So beauty
Does your plan include vegan options?
Lmao
Lmao
SUPER 👍⭐⭐⭐⭐⭐❤
Finally, the math is shown! Pretty simple. A programmable calculator could streamline it, and you could plug new figures in, like your weight, without cranking out the entire math problem.
Cut cheeses breads tortillas chips cookies and sugary crap and eat tons of vegetables lean meats and water mineral water while working out how ever you can
The game here is to walk more atleast 12K steps , do some cardio after heavy workout and get 1.5g protein / kg of body weight
Am skinny fat trying to fix it
There definitely is an indian editor in this guy's team
This seems too complicated
It's not c complicated, you're just dumb and easily distracted.
Only trying to understand this is too hard leave alone applying it , that’s really frustrating I’m so frustrated how can I lose 5 kilos of fat I am trying since along time now and I am angry
i always cut to 15% first too see my muscles just for motivation xd
One word (Follistatin) how to increase it? (Strength training, egg yolk, chocolate, pees, etc)
Peas* strong Ranger. It is peas.
@@davidvanwinkle5033no it’s pees. Actually urine from your ween.
Hello 👋 hope your doing well .
*you're. Elementary level punctuation and spelling are hard.
@@Anonymous-wb3nz what is elementary ? 🤓
yo, i would have picked another video clip for "...doing an extra two miles a day" that seeing the joker smoking a cigarette while walking. who edited this video anyway?
0:00 no wonder this guy got so power hungry, in his older years... 😀
Team black!
If you're working out and "eating well" and nothing's working then you're doing a lot wrong
Hlo ❤
In Pakistan we are unable get full protein because of prices
Yoy can buy protein powder In bulk and be efficient with the real protein what about eggs?
@@iamdancer WHAT ABOUT AVERAGE INCOME IN PAKISTAN
ELECTRICITY BILLS
GAS BILLS
STRESS
DEPRESSION
UF ANYONE WHO CAN BECOME BODYBUILDER IN THESE SITUATIONS IS REAL LEGEND.
THATS WHY PAKISTAN HAVE NEVER WIN A MR OLYMPIA
@@Beastgaming-xh9vtwhat do u do?
@@pulpyoranges police officer
Constable approx 55000rs pay
5kids .1mother
@@Beastgaming-xh9vt under salary
❤❤
Ayo this dude looks like Roman Reigns😂
The problem is protein is quite expensive
More expensive than what chips? Then yes yes it is.
screw the carbs go keto or carnivore and the fat will pour off
Is this for women as well? It’s seems more targeted towards men.
imagine having 6 million subs and not knowing how to add chapters to your videos.
Try being skinny fat at 12 % Body Fat . 🤒
Chicken grease
😅😅😅😅😅😅.
1st🎉🎉🎉🎉
active fishing is beste cardio.
First
what? But tshirts filling out arms look ugly af.
How many indians here? We gotta support each other cause our genes dont 🤣
wtf
You make the same videos about the same topic every year... it's a pity that this is the way this channel currently looks, may others not go the same way
Your crazy. look at the other comments, he’s helping so many people. Don’t watch if you don’t want to but this video helped me and others.
@@alwayslia2986 so you mean it’s okay copy older videos and every year paste? Because people can’t search in his channel? 😂 I found many great his older videos you should try 😇
There’s only so much you can say about the same subject. Make your own content before throwing stones at someone who is actually doing - let’s see what you can create, over and over again
@@alwayslia2986 You can simply search his channel for the same video from previous years.... Every year he literally makes a 1:1 video with information. You have a brain you can easily find videos about it on his channel. I would prefer newer information for development than repeating the same thing every year without new values :D
@@ltphilipg So you're saying I can't criticize the stupid copying of the video year after year without new information? XD For me as I follow this channel for a long time it is a waste of my time repeating the same content instead of new and useful information. Anyone can find his old videos, but don't tell me that copying the same thing every year and dressing it up in different words is ok.
Hello from Gatlinburg TN Smoky Mountains Park 🏞️🌄... I've lost 110 with 25 more to go ..
I am 59 years old and only have dumb bells at home can I do this?