Do you suffer from a "skinny fat" body and happen to be looking for a fix? Don't worry, you've come to the right place. In this video, I am going to break down what a skinny fat physique looks like and how to fix it once and for all. The best part is that I have a very simple plan for you to follow in order to make a skinny fat transformation to lean and muscular.

The Perfect Total Body Workout referenced in the video can be found here
   • The PERFECT Total Body Workout (Sets ...  

It starts by identifying what a skinny fat physique looks like. When you think skinny fat, you picture someone that has skinny arms, no chest development, skinny legs, and excess of body fat on their midsection. As "Arnold" says in this video, someone that looks soft and frail at the same time. It really comes down to an understanding that someone with a skinny fat body is carrying excess body fat while lacking any muscular development.

When it comes down to being skinny fat, don't be confused into thinking that this is a problem only for a certain age group. As a matter a fact, while you might think this is a problem for younger individuals, it occurs as you get older too, but gets even harder to get rid of as fat deposition changes as you age. You also have to understand that skinny fat is not a weight problem. As a matter of fact, two people that around the same height, carrying the same bodyweight could look vastly different. It comes down to the level of muscularity that an individual has.

Muscularity is the game changer here. Someone carrying a little extra body fat, but is relatively muscular, will automatically look more appealing than someone that does not have the same muscularity but is at a lower body fat percentage. So, if muscularity is part of the solution, what do we do from here?

Well, it starts by picking the right workouts to engage in. For those that are skinny fat, I always suggest that they start with a total body workout split, for a few reasons: they require low commitment in terms of scheduling, they contain compound movements to work multiple muscle groups at once, they train essential movement patterns, and they are easily progressed in terms of weight added and progressive overload.

The one thing that I notice with people that are skinny fat that are currently training is that they are lacking an adequate training intensity. In order to see the best results possible and to really reinforce the skinny fat transformation, you have to be training intensely enough.

The other half of the skinny fat solution equation is your nutrition. Now, while that might seem obvious, you have to understand where the likely shortcomings are stemming from. I find that the area that people that are skinny fat are falling short in is their protein intake. Since you are trying to build muscle, your protein intake needs to be high enough to support that. I recommend 1-1.2 grams of protein per pound of bodyweight if you are trying to build more muscle to get rid of the skinny fat physique.

In order to combat the skinny fat problem through your nutrition, you need to start by making good choices in what you are putting in your mouth. The choices you are making are likely what's causing the body fat issue you have right now as well as the lack of muscularity. In order to build muscle and burn fat at the same time, you need to be in caloric deficit with the proper amount of protein. By increasing the amount of muscle on your frame, you will raise your basal metabolic rate, meaning that your current maintenance level of calories will soon become a deficit.

Once you adopt this way of eating, stick with it for 1-2 months to not only make the way you eat a habit, but to also see what kind of results you are achieving.

With your new style of eating, making a few swaps in the way you prepare your meals as well as some ingredients used, you can actually enter a greater deficit than you were in before. Not only will this allow you to burn off a few extra calories per meal, but you will still get to eat the same foods that you are already comfortable with. Start with your swaps in a single meal and see how it goes. If you find that you need to take in even less calories, make a swap to another meal as well, but I have never seen someone need to make more than two meal swaps per day to reach their goals.

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If you are looking for a complete training plan that comes with meal plans as well to help you build muscle while also keeping your ripped, be sure to head to athleanx.com via the link below and check out the ATHLEAN-X programs.

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