THE SKINNYFAT SOLUTION

THE SKINNYFAT SOLUTION

If you’re a “skinnyfat” type of guy (or girl) chances are you don’t have much training experience to begin with.

Additionally, since the body fat is generally high, with little muscle mass chances are you don’t eat much protein but still eat at a caloric surplus (by adding more total carbohydrates and fats).

Quite infact, skinnyfat people identify as such, because they have a very small amount of muscle mass (Skinny) with a high % of bodyfat (fat).

The Solution? As you may had already guessed.. protein and resistance training is where the magic happens!

Skinny fat people are pretty much beginners, this means that you can get away with a body recomposition approach, aka fat loss + muscle building at the same time.

1️⃣Strength training: progressive Overload. You need to focus on getting stronger and lifting heavier weight, doing more reps within your sets, and progressing.

2️⃣Eat plenty of protein and lift heavy weights. Protein is the macronutrient that you NEED to increase to build muscle mass. This is just as important as step one. Your muscle will grow ONLY if you’ll give it the right stimulus (progressively overloading the bar) and the “building blocks” to make your body adapt to it.

1g/lb of protein per pound is plenty.

If you want to speed up the process of fat loss, you can even lower your calories slightly. Pick a deficit that you can sustain for longer (between 15-20% off of your est. TDEE) and stay there! Even if your bodyweight doesn’t drop (it doesn’t necessarioy) focus on body composition changes.
3️⃣It won’t happen over night. Focus on the long term and try to make this a priority. Stay patient and learn to love the process.