Being skinny sucks because as soon as you throw on that shirt, people look at you and you just look like an average guy. However, the second the shirt comes off, the first thing that shows are the man-boobs and those extra pounds around the stomach. This is the result of having a thin frame but mostly being composed of fat. Which basically comes with all the risks of being overweight. This is where the term skinny fat comes on, or when you’re metabolically obese.
First, let’s determine if you’re actually a skinny fat. For this you’re going to need a scale, however you need to understand that weight in itself is not a great way to understand your metabolical health. You could be 250 pounds but if you eat healthy and stay healthy, you’re still metabolically healthy and vice versa. You’re going to need something like the Form Fit Scale from Vitagoods.
It’s a high tech scale that asks your age, height and how much physical activity you do per week. From this information, the scale will measure your weight and send a painless electric shock through your body to measure your muscle, bone density and fat. Then, you can see your body fat percentage and see if you fall on or over average compared to other people. With this number, you will determine if you’re a skinny fat or not. To give you a picture about myself, I currently weigh 182 and I’m 12-13% body fat, putting me in the athlete tier, attached below.
If you have a thin frame and you’re over 30%, chances you are skinny fat. This is why every guy needs this in their bathroom, because it’s so crucial when it comes to analyzing your weight and seeing what you could do to improve yourself. Whether it’s my diet, my cardio, or my weightlifting program, I always make sure I’m processing and never stagnant. So many fall into that trap because they don’t care about what they eat or do to improve their body.
If this sounds like you, implement a caloric deficit diet in your life. You’re going to need to eat less calories and burn more. However, don’t cut off too much calories where it intersects with your muscle growth. The most you want to lose is a pound a week and try not to deduct more than 500 calories from your daily intake.
Secondly, maintain a high protein diet. Protein helps muscles keep everything they need to keep growing. As a rule, shoot for 0.8 grams of protein per pound of muscle. For example, if you weigh about 150 lbs, then you want to eat around 120 grams of protein a day.
Finally, overload in the gym. If you want to gain muscle and lose fat, you’re going to want to overload your muscles every single time your in the gym.
Never settle for the same the workout, always change it up and one up you last work out just by a little bit until you can’t handle it. If you do the same thing everyday, then your just gonna be like every other average guy in the gym and that’s not what you want.