Skinny Fat to Fit Transformation in < 300 words
My personal Skinny Fat to Fit Transformation
-Get a gym membership. You need to lift weights. Period!
-Open a free account on Cronometer and start tracking your calories.
-If your body fat is above 12%, start eating a caloric deficit diet <500 of your TDEE. Click here to go my free TDEE Calculator.
This is NOT easy and takes a lot of dedication. Most people underestimate the number of calories they eat. So get this one RIGHT!
-Cut down all cardio and ONLY focus on:
-Heavy Compound lifts in the rep range of 5—10. (70% of the time focus on 5—7 reps)
-Forget about using machines, however, you can use Lat pulldown machine. Include few supplementary exercises and you are done. Lift NO more than 3 times a week.
-Do HIIT’s only for 3—5 sessions/week for 15—20 minutes. That’s it!
-Since we all live a sedentary lifestyle, I highly urge you to walk a lot, as walking does not eat into your recovery, nor burn your lean muscle. Aim for 5000+ steps.
-Carbohydrates are important to lift heavy weights, but otherwise, they will cause fat storage especially when you eat them refined. Focus on brown rice, sweet potatoes, steel cut oats, vegetables and milk carbs (lactose), lentils and pulses, that’s it!
-Moderate protein between 1.2 to 1.5g/kg of BW. Eat rest of the calories from healthy fats like avocados, coconut oil, ghee, nuts etc.
-And Lastly, sleep a LOT. At least 7-8 hours of undisturbed high quality sleep every night. Skimp on this and you will cut your gains.
Take naps if needed.
Do this for 3-4 months, and you will get amazing results and transform your Skinny Fat body to Fit and Healthy.
Even if you follow this advice 70% of the time, you will still get good results.