The Skinny Fat Fix

Check out my client Seth Jones’s transformation where he lost a whole bunch of fat.

Being skinny fat is a lot more of a struggle than most people think. Shopping for clothes,

going to the beach, and planning what to eat can become a straight up nightmare.

Are you supposed to cut are you supposed to bulk what the hell do you do if you’re trapped in a skinny fat body.

Well in today’s video I’m going to give you a full skinny fat solution with a step by step

transformation blueprint to get you from skinny fat to lean and muscular.

First, let’s identify if you’re actually a  skinny fat person. The phrase skinny fat is used to refer to someone

who has a weight and a BMI at a normal level for their height but their body has much more fat and not enough muscle mass to justify that weight.

BMI is also known as body mass index which is just a measure of your height to weight ratio and it doesn’t take into account muscle and fat percentages.

So your BMI or body mass may come up as healthy at the doctor’s office while your body composition is absolutely terrible.

The same thing can be true vice-versa, for example, my BMI comes up in the overweight range because I carry a lot of muscle but my body composition indicates that my body fat is in the athletic zone.

So some easy identifying features of being skinny fat are a muffin top, a very weak upper body,

limbs that are skinny but your stomach is still fat, you’re thin in clothes but problem areas are apparent when the shirt comes off.

No muscle on the arms and you have a lot of fat accumulation on the love handles lower stomach and lower chest.

Unfortunately, Most skinny fat people are only making the problem worse. We can see this just by looking at how people become skinny fat in the first place.

Essentially this problem is the result of losing muscle mass over time which leads to a lower metabolic rate …..

while simultaneously gaining fat due to maintaining the same caloric intake that we used to have when we had more muscle on and a faster metabolism.

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On an average adult, Americans sit 11 hours a day and only six and a half percent of Americans meet the minimum physical guideline requirements for their work.

In a nutshell, most Americans are sitting, working behind a computer, losing muscle mass and metabolism while still eating the same way they always did.

Now once the average person notices that they’re becoming skinny fat their “solution” only exacerbates the problem.

Most people immediately jump to a diet plan and Cardio to burn off any kind of excess fat that they see accumulating.

However, for once just dieting is not going to help you solve this problem. And cardio can even make it worse.

Long duration running like jogging on a treadmill is most people’s go-to form of cardio when they put on a little bit of belly fat.

Really the more intense high-intensity interval training version of cardio would be far more beneficial.

Because the regular long duration cardio is only going to burn minimal calories while potentially decreasing muscle mass and strength

and that’s the last thing you want to do because that’s how you got into this problem in the first place.

Would moving more towards a marathon runners body solve your problem of a low metabolic rate due to low muscle mass or would it make it worse?

I’m telling you guys it’s going to make it worse so stop doing cardio that’s not how you’re going to burn off your belly fat.

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Now dieting is known as a universal solution to Fat Loss in general. And even though the dieting solution is almost always applicable to fat reduction

and it will help you burn some belly fat your diet is not the root cause of the problem. The root cause of the problem is that your body composition favors body fat and doesn’t favor muscle mass enough.

This could be due to periods of severe calorie restriction or excessive amounts of cardio or just minimum weight lifting with an emphasis more on high rep training.

This leads to a bad body composition that we have to turn around. So the best way to turn that around is by starting to do weight training and more specifically heavy weight training.

Granted any form of weight training will help you build muscle in the beginning so you can even do bodyweight call aesthetics and that’ll help you a lot.

But if you do have access to a gym with weights then I highly recommend that you start doing a Progressive weight training program in which you’re trying to up your weight over time.

And for women don’t worry you’re not going to get all bulky… on average women will only gain about half a pound of muscle over the course of a month.

And that would be an excellent result. Muscle is gonna help you look better and I know this from years of trial and error.

Over the years between experimentation on myself and on my client’s weight training with a primary focus on progressive overload has been the best way to build muscle Mass.

By your building muscle mass over time, you’re going to start to change your body shape and your metabolism.

So that’s actually very important to mention guys, time is a critical element in building muscle.

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So you’re not going to see results overnight building muscle does not happen as fast as burning fat.

However, if you consistently put in the high-quality effort with the weights you’re going to notice big changes within 3 months and a year from now you’re going to be a totally different person.

Sure as hell not skinny fat anymore. Now while you’re building muscle, it’s not a good idea to just forget about dieting entirely.

I recommend that you keep your calories right around maintenance and don’t let them exceed.

Unless you want to bulk up and add some muscle along with some fat because you can bulk then cut to get out of the skinny fat trap as well.

Whether you’re at maintenance or bulking Stick to a high protein diet and try to shoot for a gram of protein per pound of body weight daily.

Also, eliminate refined carbohydrates out of your diet. That includes pasta bread cereal and food like that.

Instead, the only carbs you should be having should be complex carbohydrates such as brown rice sweet potatoes yams oatmeal and things like that.  

don’t go too crazy with keeping carbs low in order to burn off some belly fat. Keep in mind that carbs are your primary source of fuel

and since your primary goal is to build muscle in order to ultimately not be skinny fat anymore you want to

make sure you’re having enough carbs to fuel your strength during your workouts to build even more muscle.

So again complex carbohydrates are good. If you really think that they’re preventing you from being as lean as you can…

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be then when you’re done building muscle you can do a cut and focus more on cutting some carbs out to get really lean.

however again while trying to build muscle your carbs can go as high as 40 to 60% of your caloric intake.

And then the rest of your diet will be healthy fats and vegetables. To calculate your exact macros I want you to go to gravity which I’ll include a link in the description below.

And you’re just going to entering your stats and then you’re just aiming to stay at maintenance calories.

I would actually prefer for you to even choose to bulk up before you chose the fat loss calories.

Ultimately building more muscle will just set you up for the best conditions to burn fat fast when you’re ready.

And in the process of building the muscle, you may find that you burnt the fat off anyway.

But that’s pretty much it guys, I really hope this tip has helped you out.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak