I can help you go from Skinny Fat Guy to a LEAN Guy in about 18 weeks or so.
Coz I have been Skinny Fat for many many years.
This was me almost 6 years back—Red-Tshirt.
This was me in 2014, an extreme version of Skinny Fat:
I made many mistakes along the way which I cover in this free course:
I rectified those mistakes and here is my current physique:
Here are some really important tips and pointers that can help you to go from a Skinny Fat Guy to becoming LEAN:
Ditch the cardio and start doing HIIT’s. You’ll get a nice boost of Human growth hormone and testosterone after every bout of these sessions.
Note: Excessive cardio increases cortisol which has a direct effect on belly fat
Run away from sugar (or minimize it to no more than 200 calories a day): Sugar is in everything!
Processed food item that are packaged have some form of sugar in disguised form.
Avoid anything that comes in a wrapper or a box (exceptions are there like whole wheat bread/Steel cut oats, whey protein and so forth)
Weight Lift. Skinny Fat guys look skinny fat, coz they don’t have muscle. The BEST way to build muscle is by picking up few compound lifts and grow stronger in them in a moderate rep range of 5–10.
Note: Don’t aim for one-rep max i.e. go below rep range of 5. Your framework is not build to handle this stress.
Nor go above 12 reps (exceptions are there…with squats etc), but overall stay below 12 reps.
Lifting within the above rep range will target your fast twitch muscle fiber and help you with hypertrophy.
Stay away from refined carbs: Refined carbs are not just limited to sugary sweet foods like donuts or pastries. Your cereals, rice, even your roti is made from commercially available flour which has been super-processed. And therefore they raise your insulin faster which unfortunately causes belly fat storage.
Things have dramatically changed over the past fifty years, where the rice/roti your parents used to eat is not the same and have become refined.
Unless, you can procure the ingredients that are unprocessed (like get it from a healthy store/source it from your village), you are in bad luck!
And I’ll be in your face and tell you man…you need to be careful.
What is the way out?
Put special emphasize on healthy fats: This will require a huge mindset shift for you, especially if you have been brought up in the low-fat craze era!
Healthy fats are your friends and will heal your gut lining (most skinny fat people have impaired digestions, weak guts which results in bloating/gas).
So start by having ghee/coconut oil, whole fat cows milk, whole eggs, nuts/seeds. These foods will give you the required calories, help you stay away from sugary foods, as there will be no cravings or hunger.
Most importantly you will become a fat burner.
Yes that is a word. A fat burner is someone who’s body utilizes fat as the main source of energy most of the time.
Your BMR—Basal metabolic rate is the calories you burn at rest and constitutes the bulk of your calorie out…unto 60–70% of your total caloric burn.
When a person who eats way too much carbs, their body shifts gear and becomes a sugar burner and uses up glycogen stores, and the sugar as an energy sources even at rest.
This is not a good thing, as burning sugar is very inefficient.
What happens when the glycogen stores deplete, your body then taps into your lean mass and bone for energy instead of going for your fat cells.
However, being a fat burner, you be rest assured that at rest and even at low-moderate intensity activities your body is tapping into your fat reserves.
And you become a fat burner, by eating more fat.
This is a concept which is clearly explained in Dr Ron Rosedale’s book and he nicely summarizes why one gets fat:
“Eat fat doesn’t make you fat, inability to burn fat makes you fat”
Can I really build a LEAN physique in just 18 weeks?
May be or may be not…!
In my program LEAN, I have assumed that most people will start at a body fat percentage of 20% with relatively little muscle mass to show.
I have BMI results of thousands of people at my gym and most of them hovered between 20–22% body fat percentage.
That means they can build muscle and lose fat at the same time.
Each phase has a certain goal which needs to be accomplished before they can graduate into the next phase.
Realistically, its possible to lose 1–2 lbs/week and at the same time, its possible to build up to 10–15 lbs of pure muscle (no water, no glycogen, just pure mass).
Let me stay this: If you drop 15 lbs of fat and build 10–15lb of muscle the change in your physique will be SO DRAMATIC that you may look like a different person altogether!
Why most people wont be able to achieve that in 18 weeks?
Its because they probably won’t listen to me, and will keep doing their own thing.
We are what our habits are, and the habits are so ingrained that its very tough for people to go outside their comfort zone and try something new.
Like eat more fats or shift from doing bro-spilts 6 times a week to 3 times a week weights.
I am not saying my methods are the best, but being a Skinny Fat guy, making almost every mistake in the book, and been throughly trained in the science of human body I can say with enough confidence that my methods for a Skinny Fat guy are one of the best.
Lastly, even if it takes you 6 months, or even a year or year and half and you somewhat look like ‘my after pictures’ would you take the challenge?
Think about that and let me know. I am here to help.
All the best:)