FROM SKINY FAT TO MUSCULAR, YOUR KNOW HOW TO ACHIEVE IT!

02 Aug 2023

Being skinny fat sucks…. Excuse the language but there is just one way to describe the feeling of being skinny and having your belly pop out of your shirt making it the only visible thing in your body people notice and especially you, while the rest of your body look like a piece of wood hanging around.

You are literally stuck in the middle. Being Skinny Fat, you are neither a fat person who is 10-12 kgs overweight nor someone who is just too skinny. You are a mix of both and both are not the desired body type any one desires and neither they represent a good enough fitness & health standard.

Your body does not have enough muscle mass/lean mass but your overall body fat is higher than the desired/standard fit range for men which is having a body fat of 15% and below (this range may vary depending on your height as well)

You need to understand that although you are do not look fat or obese, you are holding more than wanted abdominal /visceral fats which is not good as this still puts you at the risk of developing

• High cholesterol
• High blood pressure
• Diabetes
• Cardio vascular disease

It is hence important to understand what could be the cause of it. Well its simple your lifestyle.
Not moving enough and eating unhealthy food combined with erratic sleep schedule and daily routine has led to this.

So what do you need to do to transform yourself from a skinny fat guy to muscular ripped person in the next 12 to 24 week’s time.

Step 1: GET YOUR NUTRITION ON THE RIGHT TRACK:

If you are smart enough you must have known by now that since your body is a mix of both fat & skinny your approach also has to be a mix that both these type require to transform themselves.

Beginning with Nutrition, you have to begin with eating at your maintenance calories, what does this mean???

Your maintenance calories is different than your BMI. Maintenance calories are what your body requires on a daily basis to perform day to day task and maintain its weight.

How will you know what’s your maintenance calories??

That’s the work of an expert like me who does all the calculations for you when you sign up for my Get Shredded Program. But you have to take a guess work to being with if you want to try out on your own.

Track the amount of food you are eating daily, you can use a food tracking app my my fitness pal or healthyfy me etc. These apps will give you an approximate measure of your daily calories along with macronutrients as well Now, track your weight and inches regularly to judge what’s the progress. If it stays the same for over 2 weeks that means the amount of calories you are consuming are your Daily Maintenance Calories. Now after 2 weeks you need to increase the calories marginally by 100-200.

Why the calories surplus? And why to begin with Maintenance calories if I also want to shred fat?

The answer is simple, you want to shred body fats but you also want to gain strength and lean muscles for which it is essential that your body gets enough nutrition so it has energy to push through your day and recover better which will make you ready for the next day.

STEP 2: FOCUS ON STRENGTH TRAINING

This is the most essential part. The only way to gain muscles mass is by getting stronger and improving your fitness levels. The stronger you get, more muscles you will put on which will boost your metabolism increasing your bodies requirement for calories. This will lead to your body utilizing your glycogen and triglycerides stores resulting is reduction I water weight and overall body fats making you build better aesthetics, and well developed physique in 12 to 24 weeks.

STEP 3: GET THE MACRONUTRIENT BALANCE RIGHT

Macro nutrients consist of fats, Protein, Carbohydrates and fiber intake your daily diet. Make sure to get at least 0.8gms per lbs bodyweight of protein daily and limit fats up to 25% of daily calorie intake. The rest will be carbs which will also include complex carbs sources like

For Protein you can have a mix of

Healthy Fats options can include

Milk and dairy products

• Lentils, dal, legumes and beans
• Vegetables and fruits
• Potato, Oats, Muslie.
• Eggs
• Chicken
• Fish
• Soy Beans
• Paneer
• Mozzarella
• Tofu
• Ghee
• Butter
• Avacado
• Nuts
• Seeds.

STEP 4: Correct your sleep pattern.

Your body recovers the best while it is at rest or sleep. This includes recovery from physical and mental stress as well. If scrolling through social media watching reels is keeping you awake then you need to make sure you turn it off and get 7 hours of sleep.

Optimizing your sleep pattern will also help you relax and reduce the cortisol levels which helps to reduce cravings, have more energy levels throughout the day, release dopamine and stay focused throughout the day. Needless to say this is so essential for even your overall social well-being.

STEP 5: How to prepare your Training plan to gain muscles

• You have to keep this very simple.
• Firstly, decide how many days and minutes per week and day you can take out for exercises.
• Ideally you need to strength train 3-4 times a week for 60 mins in each session.
• Perform 8-12 sets of each muscle in a week.
• 2 x 8 -10 mins HIIT sessions a week
• Train your abs and core 2 times a week
• Keep the cardio short, use it just to complete your daily step count goals.
• Keep a log of weights you lift in each exercise and increase the weights by 1-2 kgs every 2 weeks’ time.
• Compound movements are essential so include exercises like
• Bench press, Squats, Deadlifts, Barbell / Dumbbell row etc.

STEP 6: TRACK YOUR PROGRESS

Keep Tracking the changes in your weight, inches and body fats every week. This will allow you to understand the process and make modifications accordingly.
This will also keep your motivated as you are focused on adhering to the process and not the final result.
Seeing changes in your inches which includes your chest, arms, thigh, waist will give you an indication on your weaker and stronger muscle group so you can makes changes to the training and exercises accordingly.

STEP 7: STAY CONSITENT WITH THE PROCESS AND ENJOY IT

This one needs no explanation.

To summarize it If you are a skinny fat guy looking to get muscular and shred body fats in the next 3 to 6 months time then you need to focus on

• strength training along with
• proper nutrition
• do not cut calories
• make sure to get enough protein and
• lead a balanced lifestyle to manage stress and well-being.

With our Get Shredded Program we follow a carb cycling approach to help you enjoy a balanced diet one with a complete balance of macro and micro nutrients customized as per your body stats, routine and lifestyle.

The workout plans are tailored made for you guiding you on
what exercise to perform along with the number of sets, repetition, rest periods and weights to lift in each exercise.
We also work on progressive overload essential for strength & muscle gain.
Recovery routine Mobility and stretching routine.

You can drop us an email at info@crunchesandcurves.com or just fill out the contact us form and we will schedule your free consultation call for the same. https://www.crunchesandcurves.com/contactus