What's going on Nation? I'm Scott from muscularstrength.com and today, I'm going to be talking to you
Yeah, you know who you are you've been asking for this video practically in the comments section of every one of my other videos
So this one's for you the men and women who've self labeled yourselves skinny fat
But what exactly is skinny fat? Well if you currently ask any fat. You would know but for everyone else
It's someone who can be described as skinny and fat at the same time hashtag confused right you're thin
But part of your body is still jiggling just a little bit when you walk around
Well the reality is that you're just under trained and although you might be pretty thin
You still hold on to some fat especially around the belly and chest area
But before we get to how you're going to fix this let's first understand
What caused it in the first place being skinny fat can generally be attributed to one of three reasons number one?
People who were overweight to begin with tried to diet down, but their diet was too extreme
Then as a result they managed to lose a ton of fat
But they also lost a ton of muscle mass in the process as well
number two people who were skinny all along and then decided to start working out to build some muscle and
unfortunately instead of building muscle
they started packing on fat because they didn't know how to properly train or
Plan their meal plan and number three people who are just naturally skinny
Don't workout and eat like crap now all these scenarios lead to the same result a skinny, non
muscular look with some
persistent fat reserves
Around your belly chest arms legs it may be a little muffin top going on - so does it sound like you well if it
Does I'm sure your next question is
What can you do to fix it first of all we have to look at your meal plan if you're skinny fat?
Person this means you've got a fairly efficient metabolism
Well, it should just be regular fat instead of skinny fat and the problem with your current diet
Is that it is not good enough?
Period you've been making loads of crappy food choices and most likely
You don't even know what your calories and macros are for the day should be ringing any bells guys in a nutshell
You've been probably eating in a caloric surplus
But most of the foods you're consuming are unhealthy high in fat high in sugar and very low in protein
You can't expect to build muscle without an adequate supply of protein guys, but since you're on a caloric surplus
All these extra calories are simply turned into fat and stored in your fat cells
Leaving you wondering why you've been eating more
But not seeing any muscle gains so what I want you guys to do is watch my meal plan video very carefully
Even two to three times if you have to until you
Understand how much and what you need to be eating in
order to gain muscle
My meal plan video is probably the most easy to understand meal plan video in the entire world and I will take it one step
Further and even post the video link as well as the link to the article version of the video
Down in that info section below, so you can literally copy and paste your information
Into my calculations and boom meal plan is complete
But remember guys once you construct your meal plan with a specific goal for calories and macros for the day
You need to actually follow it daily now
It's okay, if you diverge from the plan every once in a while
but the majority of your eating should be according to your meal plan and
Don't even ask me how many cheat days you're allowed to have
Listen I don't care how many cheat days you have guys that's your problem
Do you want to reach your goals fast, or do you want them to take ten times as long?
That's gonna be your answer to how many cheap meals brownies ice creams fraps chips cookies
And how much candy you can have now let's move on to your training most people don't realize that it is possible to eat
Right in terms of quality and quantity and still not make gains even though
They're training hot well sometimes training. Hot is not all that matters
What's more important is training smile? Just going to the gym every day is not going to cut it guys
Similarily to the meal plan you have to follow a specific
Program geared to progression and results and stop winging it every time you walk through the door
So if you don't already have a program
I suggest you go to my site muscular strength comm
Click on the programs page and pick a program that best suits your everyday life and your goals
I now have five to choose from and you can access all of these programs once you join as a Platinum Member
But regardless of the program you choose to follow the main problem with skinny fat people and hot gain is is
That they are doing the right exercises, but they don't know how to properly perform them because they're lacking mind muscle connection
So they end up training the right muscles
But they're not able to maximize muscle engagement for proper muscle damage and regrow so if you're one of those people
you need to take a step back and
Reconsider your training stop ego lifting go back to lighter weights and start developing your mind muscle connection
properly perform slow controlled reps and feel each muscle activate with every repetition
And if you need more help with this concept
I will link you to my video on my muscle connection down in that info section below
Now if you do that and stick to the meal plan we talked about earlier
I can guarantee you that your skinny fat days will be behind you sooner than you think and now for the question
You've all been waiting for should you cut or bulk first if you're skinny fat now in the vast majority of cases I?
Wouldn't recommend cutting if you're below 18 percent body fat
I would recommend bulking with a slight surplus
Which you will know how to do once you read my meal plan article or watch the video now
Why not cut first well simply because you'd be wasting your time
Being skinny fat doesn't mean you're actually fat
You just have some extra fat that will start going away as soon as you start to put on more muscle
This is called body recomposition
Even mathematically speaking guys your body fat percentage will drop as you gain muscle, but the amount of fat
You are losing is minimal or you might even gain a few pounds bear with me, and I'll explain
Let's say you weigh, 150, and you're at 15% body fat that means
22.5 of pounds of your body weight is stored fat now
Let's say you've trained for a year stay the NASA light caloric surplus and gain 20 pounds of muscle
Which is very reasonable as a natural athlete especially?
If it's your first year of training so now after a year you're now a hundred and seventy pounds
but you haven't gained much fat if any at all now if you do the math you'll find that you're
Magically probably at like 12% body fat now because you still have around
22.5 pounds of body fat on you
But because you gained 20 pounds of muscle
The ratio of fat to muscle is much smaller
So if you really think about it the whole skinny fat problem
Simply comes down to a bad muscle to fat ratio
The only reason why the fat you currently have seems like a lot is
Because you have practically zero muscle mass to support it
Therefore it's not really a lot. It's just kind of like an optical illusion of fat on your body to sum things up
Personally, I don't see a point in trying to cut down
Before you start gaining muscle. It's a waste of time and in fact
It's much harder to gain muscle with a very low body fat percentage
And you'll just end up burning more muscle mass and becoming even skinny of fat
So unless you're way above 18 percent body fat
You need to start lean bulking and that means that hearing to your meal plan and gaining muscle slowly
Without putting on too much or any fat at all. I mean think about it
Have you guys ever seen me get fat in like the ten years?
I've been doing this you have it that's because I never dirty bulk
I followed by meal plan and I crushed my workouts three to four times a week
This way I can keep gaining bits of muscle without gaining too much fat
And then have to cut it all off to show off my gains and one last thing before I let you guys go
If you fall under the general category of skinny fat
Then you're most likely a beginner in the fitness world actually you're definitely beginner in my book
It doesn't matter how many years been lifting what matters is your result
So you may have been lifting for a few years
But because you never learned how to maximize your time in the gym and your meal plan or in other terms the basics
You're still a beginner
so in your case
It's probably safe to say that you'll be able to gain muscle and lose fat at the same time if you stay on a slight
caloric surplus
Which is around 250 to 500 calories over your tdee be sure to smash that like button if this video helped you
Subscribe and definitely click that bell if you want to make sure you never miss any of my new videos
And as always guys more good stuff coming soon
See ya
One quick tip before I let you guys go for those of you who want a refresher course and some of my most recent
Videos on YouTube or maybe you just don't have time to sit down and watch them all over again
I actually post them an article format on my website all you got to do is click the article and you'll find the actual
YouTube video posted at the top
But as you scroll down. You'll see there's a full description of the video along with photos to go along with it