The dreaded skinny fat look. The skinny fat look is usually the type of guy with skinny arms and skinny legs but has a potbelly. Sometimes guys who are skinny with some flab classify themselves as this too.

I know this look well because I used to be stuck in this. When I was young, around 6 years old, I remember I was slender and didn’t think about my body at all. Until I hit about 10 years old then all a sudden my love handles sprouted and my belly popped out. I then started to be more self-conscious of my body and shyer to take off my shirt.

For years that look stuck with me until I started making some key changes. If you stick around you’ll learn those things to make changes in your own body too.

In this video, I go over what to do if you’re skinny fat. You can either watch the video, read the article or do both as they’ll be covering similar points.

 

 

What To Do If You’re Skinny Fat

 You look at the two most important elements in any body transformation.

One, is your nutrition.

Two, it’s your exercise.

Then you make one change under each of those that will make the biggest difference. You just start there because if you start making more changes than just one at a time you’ll likely overwhelm yourself. If you feel overwhelmed you won’t stick with it long term.

When I first work with clients they often want everything to change fast. That’s normal, they’re coming to me because they’re unhappy with their body.

However, it takes time to change, and to make that change sustainable they need to enjoy the process. To enjoy the process and new lifestyle the change has to happen slowly over time so that it becomes the new way of living.

 

Nutrition

You first look at how you’re eating and begin to make a change there. One of the main goals in your nutrition should be to hit your daily required protein.

Hitting your protein is important because it’ll help you to build muscle and keep you from losing any more muscle. One of the problems skinny fat guys have is that they don’t have enough muscle mass. Obvious enough but in order to get more muscle they have to be eating enough protein.

Studies, and the fitness industry, show a wide range of what’s considered “required” protein. Some say .5g per body weight in pounds is sufficient while other studies show that 1.5g per body weight in pounds is needed to grow muscle.

For example, if a guy weighs 180 pounds that could be the difference between eating 90g of protein (.5g / body weight lbs) compared to 270g of protein (1.5g / body weight lbs). That’s quite an enormous difference.

However, a good number to go on is 1g per body weight in pounds. So, simply 180g of protein for a guy weighing 180 pounds. The fitness industry has thrown that number around for decades and from what I’ve seen with myself and my clients that’s a good first protein goal to hit.

I did a whole video more on why I chose that number for protein you can see by clicking here.

Now, if you’re already hitting your protein goal maybe your nutrition goal is to eat more whole foods, veggies, fruits…etc. Find that one thing to do and change that first.

 

Exercise

You also look at how you’re exercising and make one change there.

If you’d like to cut down a little bit first then maybe you need to start walking more. This will help you increase your overall caloric daily burn.

If you want to bulk up then maybe you put more focus on progressive overload. This will help you get stronger to build more muscle.

Just start to do that one change in the area that’ll help you most.

 

If you’re feeling stuck and want to speed up your body transformation then I want to talk with you to help. Set up a free consultation call with me and I’ll help guide you in the direction that would be best. You can do so by shooting me a note from my contact page here.

 

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