Should You Start With A Cut
If youre on the chubbier side or if youre new to lifting weights, then cutting is almost always the better choice. Most studies show that untrained guys who lift weights while cutting can build muscle even while losing weight.
For example, this 6-month study showed that guys were able to build muscle while cutting without even paying attention to their protein intake:
- Lifting + fitness routine: 22 pounds of fat loss, 4 pounds of muscle gain, 18 pounds lost overall.
And heres a four-week study showing that you can get even quicker results by intentionally raising your protein intake:
- Lifting + fitness + protein: 10 pounds of fat loss, 3 pounds of muscle gain, 7 pounds lost overall.
If youre a skinny-fat guy whos new to lifting, those are realistic results for you. Everyone is a bit different, so dont get too attached to those specific numbers, but you should be within this ballpark.
For an example of that, Eric lost four pounds and gained two inches on his biceps during just his first five weeks of cutting. As you can see, his progress seems to have literally made his jaw drop:
This approach works incredibly well on guys who are new to working out, and the results are consistent and reliable. Every day youll wake up looking better than the day before.
Whys All Your Fat In Your Belly
There are a few reasons why people have disproportional amounts of belly fat. The most obvious reason is that men store most of their fat in their midsections, and so when men become overweight, they tend to get bigger bellies. Its not necessarily any great mystery, it might just be that you have a classic male body-fat distribution pattern and youve gained too much fat.
That doesnt explain why youre skinny except for your belly. But that doesnt necessarily have anything to do with fat, it might just be that you havent built much muscle yet. When we gain muscle, most of it is in our legs, arms, and around our shoulder girdleour upper backs, shoulders, and chest. So as we gain muscle, we get bigger everywhere but our stomachs. That means that if were skinny with belly fat, it tends to mean that we have too much fat and too little muscle overall. Its not that were storing fat oddly, its just that were out of shape.
As I gained 60 pounds, I gained thirteen inches around my shoulders and only around two inches around my waist. Thats because most of the weight I gained was muscle, and so most of my measurement increases were in my shoulders, arms, and legs. It didnt require doing anything special, and there were no real shortcuts, I just had to build a whole bunch of muscle by lifting weights, eating enough protein, improving my diet, improving my sleep, and gaining weight overall.
Is Appearing Skinny Fat Genetic
Appearing skinny fat can be influenced by ones genetics, but its not the sole reason for having excess visceral fat.
Some individuals are genetically more likely to have a higher amount of body fat and less muscle compared to others. And indeed one University of Cambridge study proves just that.
This research shows for the first time that healthy thin people are generally thin because they have a lower burden of genes that increases a persons chances of being overweight, says lead researcher Prof Sadaf Farooqi. Its not because they are morally superior, as some people like to suggest.Georgie agrees that genes do play their part, but stresses that being skinny fat is also lifestyle based.
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Lose Weight More Slowly
Everyone wants to lose weight quickly, but doing so is counterproductive because it leads to excessive muscle loss. The reason for the effect is that your body can only break down so much fat in a given period before it has to start breaking lean tissue. By restricting your calories significantly, you burn more fat, but you also lose more muscle, which contributes to the skinny fat look.According to research, we should aim to lose no more than 0.5 to 1 percent of our body weight each week . For example, if you currently weigh 180 lbs, that would mean a weekly weight loss of 0.9 to 1.8 lbs. The more fat you have on your frame, the quicker your weight loss can be. But, as you get leaner, you should reduce the calorie deficit to slow down your rate of weight loss and prevent significant muscle loss. Here is how the process might look like over 20 weeks. Of course, weight fluctuations will happen and the process will never be as linear in the real world:Week 1: 180 * 0.01 = 1.8 lbs – 1 percentWeek 2: 178.2 * 0.01 = 1.78 lbs – 1 percentWeek 3: 176.4 * 0.009 = 1.58 lbs – 0.9 percentWeek 10: 167.5 * 0.007 = 1.17 lbs – 0.7 percentWeek 15: 161.2 * 0.005 = 0.8 lbs – 0.5 percentWeek 20: 157.7 * 0.005 = 0.78 lbs – 0.5 percentAs you can see, we kickstart the weight loss a bit more aggressively, but the rate slows down progressively.
Add Vinegar To Your Diet
If youre trying to lose weight, vinegar is an excellent addition to your diet. Whether white vinegar or apple cider vinegar, vinegar is one of the most versatile condiments regarding health benefits. One study found that a mere 15 to 30 ml of vinegar daily reduced body weight, belly fat and waist circumference over a three-month period.
According to one study, adding vinegar to your diet will reduce your daily caloric intake by 275 calories. Considering there are 3,500 calories in a pound of fat, you can lose over half a pound of fat per week with this one simple change. To increase your metabolism and satiety, try adding white vinegar to refreshing, hydrating salads and tangy barbecue sauces.
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Start My Lean Legs Program For Getting Rid Of Skinny Fat Look
If you need help with a skinny fat workout plan, you dont know where to start with resistance training, or you tend to get bulky when you lift weights, then my program is perfect for you!
My program includes a full workout and nutrition program which will help you get a lean and toned body, and get rid of your skinny fat body forever. And because all of us are different, I have created separate programs for each of the 3 main body types.
This way, you can be sure you are going to get the best possible results!
And from now on, the resistance training part of my program will also have FULL-LENGTH VIDEOS you can follow from warm-up to cool down.
To find out more about my 3 Steps to Lean Legs Program click the link below.
Youre Eating A Poor Diet
If youre wondering how to get rid of skinny fat look- you MUST start from making better choices of the food youre eating.
Skinny fat diet is usually high in carbohydrates and refined foods. This will definitely increase your body fat levels and cause you to look skinny fat and store a lot of excess body weight in the mid-region.
The old golden rule still applies You can not out-train a bad diet!
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Get Your Heartrate Up
If you could lose your belly faster by adding one more thing to your exercise routine would you spend an additional 20-30 minutes 2X on it?
Yes, its doing your cardio. Cardio helps you burn extra calories and expedite fat loss.
Heres the trick to maximizing your calorie burn and still being efficient with your time do the most inefficient cardio you can find. That means whatever cardio you probably hate the most because its hard and that will burn the most calories.
When a new exercise is difficult it always takes extra energy to complete it. Once it becomes easy you no longer burn as much. This is why when youre doing cardio for more than 60 minutes at a time youre not burning as much calories as when you first started doing 15 minutes and it was harder.
You want to maximize your calorie burn while being time efficient.
How you achieve this is to make sure youre hitting a level 7 or 8. This means that on a scale from 1 to 10 with 1 being youre sitting on the couch and 10 being youre giving your 110% you want to do your cardio on a level 7 or 8. This means you cannot have a conversation while doing cardio and you cannot complete a full sentence before running out of breath. If you can have a conversation while doing cardio you need to crank up the intensity.
Below are multiple ways you can achieve maximum calorie burn while being time efficient,
Why Would You Even Try How This Is Going To Change Your Life
We only get one chance to play this thing we call life.
So why not strive to make it the very best?
Im sure you can think of dozens of reasons as to why youll love to add muscle to your skinny fat frame. Its why youre here.
Gaining even 10 to 15 pounds of muscle strategically placed on your body while stripping away the excess stubborn fat is going to make a night and day difference!
Heres what to expect with your new lean and muscular body:
- More confidence
And so much more!
I believe the gym is a metaphor for life.
Once you stick to the plan long enough. Push yourself in the gym. And build a great body
It changes you.
It begins to open your mind and realize that anything you want in life, you can go after. And if you apply this grit and determination thats developed in the gym
Nothing will stop you.
Thats why all of this is worth it.
And I probably wouldnt be writing this if I had not picked up my first dumbbell.
Without further ado, lets get into the good stuff.
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Repeat Step 1 And Step 2
Sooner or later you will hit a point where youll stop losing belly fat and youll stop seeing changes as well. Most women at this point start to panic, increase their cardio, cut out more foods, and stress. This makes it worse and its unnecessary.
Instead lets take a calm and measured approach and use data to tell you what the next steps are.
Pull up your calorie tracker likeMy Fitness Pal and your weekly calendar.
First, have you been consistent with your caloric deficit? Have you been eating at your caloric deficit every week and youve been diligent about tracking everything?
If not, then you need to get better at tracking and being more accurate at it. Dont worry about exercising more often before you improve on tracking your food.
Next, if you have been consistent with tracking your food and your measurements are not changing wait one week and take measurements again before changing anything. For my clients I always wait one week because it can be around the time of the month, maybe they just got back from a work trip and theyre bloated, or theyre holding on to excess water. For any of those reasons your measurements could be inaccurate.
When youve waited a week and still your measurements are the same. At this point you have 2 options,
- Reduce your calories further.
- Increase your caloric burn.
Weight Loss For Men: How Does A Man Lose Belly Fat
You go to the gym at least twice a week. You only have a few beers and eat fast food here and there. You think youre eating reasonable portion sizes, but you just cant lose the beer belly. At Medical Transformation Center in Louisville, KY, we are passionate about helping our clients lead happier, healthier lives. Today, we explain weight loss for men to help you lose belly fat.
Weight loss for men is the same as weight loss for women. You must consume fewer calories than your body needs to maintain its current weight. At the end of the day, there are only two things you have to consider. First, you must consider how many calories you consume in a given period. Second, you must consider how many calories you burn in a given period.
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It Could Be Your Genetics
Genes play a major role in the shape of your body.
Research shows that belly fat is affected by genetics. In this study, researchers found that genes were linked to abdominal obesity and waist-to-hip ratio.
I may also note that people with apple-shaped bodies are more likely to have a belly even though theyre skinny.
How to fix it: You cant do much about your genetics, just make sure you eat nutrient-dense foods and exercise regularly.
How To Lose Love Handles When You Are Skinny
Losing love handles is substantially similar to losing your belly fat. However, more dedication is needed if you want quality results.
If youve followed the methods on how to lose belly fat if you are a skinny person, then you are on the right path.
To amp your results, you should try the following additional steps.
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Factors Determining Skinny Fat
I would say that there are two primary reasons why people get skinny fat:
Lets look at these one by one:
1. Genetics and skinny fat
Heres the cold hard truth:
Most people who start out skinny fat have worse genetics, and will need to work harder to build a lean and muscular physique, compared to someone who starts out skinny or fat.
And the main genetic disadvantage that a skinny fat individual has is this:
Hardgainer when it comes to building muscle. Easygainer when it comes to gaining fat.
For this reason a skinny fat individual must work harder and longer to achieve the same results as someone whos naturally skinny or fat.
And heres why:
In other words, as a skinny fat guy, you have the curse of two evils and need to put in blood, sweat and tears to become successful.
In fact, it took me ~4 years to reach this physique:
Now, Im sure youre shouting:
What kind of curse from hell is this!?
Dont let that hinder you, because you cant do much about your genetics.
2. Environment and skinny fat
Eating Too Little Protein
Eating too little protein deprives your body of the raw material it needs to build muscle, and thus makes it nearly impossible to gain muscle and strength. To make matters worse, eating too little protein also makes it harder to stay full after meals, increasing your chances of overeating and making fat loss more difficult.
A good rule of thumb is that you generally want to eat 0.8 to 1 gram of protein per pound of body weight per day, which works out to around 30 to 40% of your calories for most people.
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The Why And How To Get Rid Of Stomach Lines
Many of you must be aware of the skin folds on your belly when you sit down or bend over. While some of you seem to be ok with these fat rolls, others certainly are not, believing those things to be unattractive. Having stomach creases most likely makes you feel self-conscious and more careful in choosing what to wear, as some types of clothes tend to highlight the folds. One common example of this comes with how some prefer avoiding putting on tight clothes. Overall it is apparent that having stomach cellulite can shatter your confidence and mental wellbeing, which in turn can bring harm to your physical health.
It is not only a matter of attractiveness: stomach lines can be detrimental on different levels, leading to a myriad of problems. Consequently, it is recommended to get rid of them as soon as possible. So, in case you are among those who feel your stomach creases are so large that they make you feel uncomfortable, here is the skinny on stomach creases and ways to get rid of them.
Skinny With Belly Fat
Are you skinny with belly fat?
Perhaps you are skinny with love handles or muffin tops?
If so, you are skinny fat. My friend, you are not alone.
When you look at me with my clothes on, youd think Im healthy but
Appearance can be deceiving. Although I look skinny outside, I am all gooey and soft inside.
I did try to lose the belly fat by going to the gym 5 days a week. But, no matter how many kilos I benched or dumbbells I curled, I could not get rid of my pot belly.
Gradually, 5 days a week of exercise became 3, then 2. Eventually, I stopped going to the gym altogether.
Years of trying without results led me to stop. Lots of binge eating and not a whole lot of training had me belly up.
As if that wasnt bad enough, I became a Dad. Now, I love my daughter, and I think she is a miracle. But, I became more sedentary and developed what I call the obese Dad bod.
A little clarification about what a Dad bod is, according to Mckenzie Pearson from Clemson University in an article from Odyssey about Dad bod.
The dad bod is a nice balance between a beer gut and working out. The dad bod says, I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time. Its not an overweight guy, but it isnt one with washboard abs, either.
I do believe my stomach size is in the realm of beer guts, disqualifying me from having a Dad bod.
I finally realized I was very unhealthy when I couldnt get up the stairs without rest.
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