There's a way to fix your skinny fat problem. Building muscle and burning fat is often the recommended skinny fat solution. In reality reducing stubborn lower belly fat while creating a skinny fat transformation requires certain steps. This video outlines everything you need to make your transformation.
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Struggling to find a t-shirt that your arms fill? or have you noticed that your stomach consistently extends out past your chest, or does your upper body look more like a vertical rectangle rather than an upside-down triangle, if you've answered yes to more than one of these you're probably struggling with a skinny fat physique. So many people hit the gym, and feel like they're doing everything right with their diet and workouts, but week after week and even month after month they find that their arms, chest, back, and legs look almost exactly the same. And aside from the struggle with building muscle even if you did lose some fat initially you're now completely stuck with this stubborn lower belly fat that just doesn't want to go away. The good news is that this is actually a very common problem for many people and as long as you follow the 5 steps that I'm about to outline in this video you'll quickly start transforming your body from skinny fat to lean and muscular.
Before we dive into the steps, you need to realize that this is a two part solution. You need to lose fat and build muscle. Even though you can do these things simultaneously as an absolute beginner with weight lifting, in most cases it would be much more beneficial to prioritize building muscle first.
So step one is to focus your workouts on lifting heavier weights for all your compound lifts. This is a form of progressive overload that's pretty much guaranteed to lead to muscle growth. Do not focus your workouts on burning fat. As a reminder, your major compound lifts include barbell squats, bench presses, deadlifts, pullups, barbell rows, and overhead presses. So every week you want to make it a point to increase the weight load that you're lifting for each of these exercises. You should definitely not be doing them all on the same day because lifting heavy is very draining so you want to position your heaviest lifts that you're trying to improve towards the beginning of your workout. This why I recommend that you should at least split your routine into 2 upper and 2 lower body heavy weight training sessions every week.
A simple but effective rule to quickly get stronger when first starting out is to aim for 6 to 9 reps for all of these exercises. This means once you're strong enough to do a given weight load for 9 reps, increase the weight load by the smallest increment you can which will typically be 5 to 10 pounds. Once you do that the number of reps you'll be able to complete with this new heavier weight load before failing will undoubtedly drop down. As long as you can still do a minimum of 6 reps, that's perfectly fine, you'll spend the next few weeks building back up to 7 reps, then 8 reps, then 9, and then up the weight again and repeat. It's a simple strategy but I promise it works very effectively, so do this for all of your compound lifts. Now you can take this a step further, once you've already gotten stronger and you start to hit strength plateaus with this basic 6 to 9 rep, up your weight strategy. So this other strategy incorporates a simple form of periodization.
You would spend 3 weeks lifting the heaviest weight you could within a high rep range like 10 to 12 reps, then 3 weeks aiming for a mid rep range like 6 reps, and finally 3 weeks aiming for a low rep range of 3 reps. Then you would repeat that cycle every 9 weeks and I guarantee you each time you go back to a previous rep range you'll be able to lift a heavier weight than you did before. This is because each rep range has unique benefits and challenges that carry over to the other. For example, the high rep range of 10 to 12 reps will improve muscular endurance, meanwhile doing 3 reps will help you increase maximal strength and power. The other great benefit of only spending 3 weeks per rep range is that if you get stuck at a strength plateau, you'll be moving on to a different rep range very soon, where you'll likely be able to make progress and carry those strength gains back to that rep range that you were stuck at when you come back to it.
Next you obviously need to make sure that you're eating enough of the right foods to fuel muscle growth. This is a huge very common mistake where people say that they're eating a lot, but they're not eating anywhere near the way they should be to build muscle. And in this case we want to add lean muscle while minimizing fat gain. So you want to set your daily calories no higher than 10% above maintenance levels. So for example if you use a basic maintenance calorie calculator from the link in the