How did his body take on such a unique shape?
Unfortunately, the build of the skinny fat guy can not be blamed on a genetic phenomenon, and is directly the result of negligence towards overall health and fitness. The main culprits being:
- poor nutrition
- little or no physical activity
- lack of sleep and recovery
In this post I want to go over the steps needed to be taken by the skinny fat guy to help get their nutrition, fitness, and sleep under control. All three elements need to be addressed in order to succeed in transforming the skinny fat guy physique.
Step #1: Begin eating breakfast. Fruit Loops and other sugar-laden cereals do not count. If you are not a breakfast eater then at least have a glass of orange juice, yogurt, and some almonds. Or blend a scoop of protein powder and some fruit in water or juice. You have heard it over and over again, but the importance of eating within an hour of waking up is key.
Step #2: Pack your own lunch and snacks. If most of your meals come from a fast-food joint, then your body is drowning in salt, saturated fat, and sub-standard calories. Make the effort to prepare your own food so you know exactly what you are putting into your body. Also, stay clear of anything that contains high-fructose-corn syrup. That stuff is evil.
Step #3: Limit booze. If you need to eliminate calories from your daily intake, then alcohol is always the first to go. One or two beers a week is acceptable. Polishing of ten with a pizza on a Saturday night won't help drop the belly.
Step #4: Train five to six times per week. Do three full-body strength workouts per week and two or three conditioning workouts. Remember, keep all workouts to 45 minutes or less and focus on quality, not quantity.
Refer to these workouts:
Fit 360, Triple it up, All dumbbell workout, Full body blitz, The mash up.
* These workouts are challenging so make sure to work at your own pace and do not over-do it. Adjust them to your fitness level accordingly.
Step #5: Sleep eight hours per night. Letting your body recover through sleep will do wonders for getting rid of the skinny fat guy physique. If you can only get six or seven hours during the night then try to fit in a power nap when possible. Whatever way you do it, just make sure to not deprive yourself of sleep.
There you go. The pointers given here are nothing new, but the important thing to remember is that they all have to be followed. Following one or two, while neglecting the others, will not get you the results you need.