When I started my fitness journey, I was skinny fat.
So in this video I am going to share with you what actually helped me to get rid of
that condition.
I request you to watch this video till the end so that you have a clear picture of how
you should workout and what you should be eating to overcome the skinny fat problem.
Hello Friends, welcome to Fit Tuber.
First of all skinny fat is not a body type but it is a condition where you look skinny
with clothes on and when you remove clothes, you know that you have a layer of fat on your
body.
This is because you have low muscle mass and high body fat percentage.
The reasons of skinny fat could be bad food choices, under eating or excess amount of
cardio.
Well, let’s not dive deep into the reasoning and let’s just keep this video solution oriented.
Most people remain confused should we first bulk or cut.
Well first bulking and then cutting is not a bad option but my opinion on this is that
we are not professional bodybuilders.
Our goal should always be to improve our body composition and this can only be done by increasing
the muscle mass and decreasing the body fat percentage.
And let me tell you the more muscle mass you will have, it will be easier for you to decrease
the body fat percentage.
We should aim to look lean and athletic throughout the year.
The skinny fat solution boils down to three basic factors.
Workout, Nutrition and Sleep.
And in this video we will discuss all three in detail.
Let’s start with workout.
Your focus should be on weight training and not cardio.
Please remember that any form of resistance training is very important to increase the
muscle mass.
So I would suggest you to workout for 5 days and keep a rest for 2 days.
In all those 5 days you should train one muscle group in a day.
Now your workout time should range from 45 minutes to maximum 60 minutes.
Also try to lift heavy weights.
Now, when I say heavy, I mean heavy according to your strength.
Also week by week try to increase the weight.
On any particular day you can do 5-6 exercises of one muscle group.
Do 3 sets of each exercise.
The rep ranges could be 12,10 and 8.
Now, coming to cardio.
As I said you should not do too much of cardio.
I would suggest you to keep your cardio training twice a week.
Also your cardio training should not be more than 5 to 10 minutes.
The best way to do effective cardio is to do sprinting.
So what you can do is after the weight training session, go for 3 to 5 sprints in a matter
of 5 to 10 minutes.
Trust me, it helps a lot.
Similarly, your abs training should be short but rigorous.
So after the weight training session, you can keep your abs training to 5 to 10 minutes.
So you can structure your workout in such a way that on monday you do abs, tuesday sprinting,
wednesday again abs, Thursday again abs and friday again abs.
Trust me the way you spend that 1 hour working out will really decide the speed of your results.
Second is diet.
Now, diet is the most important factor.
Your first step should to find your maintenance calories.
Now you should go for minor surplus.
For example, your maintenance calories come out to be 2500.
So by maintaining a minor surplus I mean you should eat around 2700 calories per day.
Now, you might come across people who would tell you that you can eat sweets and junk,
if you are looking to gain.
No.
Please don’t fall for dirty bulking.
Because doing this will only increase your fat and not muscle.
I would suggest you to eat 4 to 6 times a day.
Keep your meals high in protein, well balanced with complex carbohydrates, healthy fats,
vitamins and minerals.
Now, protein is the most important macronutrient when you are looking to gain muscle.
Keep your protein intake to 1.5 grams to 2 grams per kg bodyweight.
For example, if you weight is 60 kg make sure you eat about 90 to 120 grams of protein on
a daily basis.
When it comes to carbohydrates, make sure you switch to complex carbohydrates like whole
wheat roti, brown rice, oats, sweet potato and other whole grains.
Try to avoid white rice, brown bread, white bread, potatoes and maida.
So eat a clean and balanced diet because it will help you get the fastest results.
Coming to the final factor which is sleep.
All you need to do is maintain the sleep timings, having a sound sleep of 7-8 hours every night.
So friends follow these tips and if you do that, I assure you will start getting results
within a few months.
So friends, I hope you found this video helpful.
Well, if you did, please do give it a thumbs up.
And also please do remember to subscribe to my channel.
My name is Vivek and I thank you so much for watching.