Most Skinny-Fat guys/gals are naturally thin. They have narrow shoulders (short clavicles), a small head and small chest.
Their hands and legs are longer in relation to their torso’s. They have weak genetics when it comes to building muscle and since most of their fat cells are located in their abdomen region, even at relatively less weight, they have belly fat.
The key words for us are:
Narrow Chest, short clavicles. Basically, our upper body is not naturally broad, when compared to someone who has a wider skeletal frame.
Therefore the 2 Skinny Fat Golden Exercises are:
- A Pull-Up
If you build a massive back, your chest circumference will increase.
When you measure your chest, notice that your pectoral muscles (chest muscle) only comprise a small portion of the measurement.
75% of the measurement is dependent on the size of your rib-cage and how wide is your upper back. (The thickness of your back also contributes to it a bit).
I think you got the idea of what I getting at….:)
Yeah, tiny waist! (A pure ectomorph has a thin skeleton frame) which includes a small rib box and obviously a narrow hip bone and waistline.
Once a Skinny-Fat guy reaches a body fat percentage of 10% his waist hovers around 29-30 inches (without bloating/inflammation which may increase his waist by 1 inch).
All he has to do now is, focus on building a massive back, strong legs and increase the size of his rib-box!
Here is my latest physique:
2. Trap Bar Deadlift
This unique exercise not only builds your legs but also helps you focus on your back muscle giving you that broad look. It also helps burn a lot of calories and therefore it’s great for fat loss too.
I have incorporated both these movements and few other important compound lifts that can help you get rid of being Skinny Fat.
Check out the program LEAN-The Ultimate Skinny Fat Solution: