Yeah, you know who you are you've been asking for this video practically in the comments section of every one of my other videos

So this one's for you the men and women who've self labeled yourselves skinny fat

But what exactly is skinny fat? Well if you currently ask any fat. You would know but for everyone else

It's someone who can be described as skinny and fat at the same time hashtag confused right you're thin

But part of your body is still jiggling just a little bit when you walk around

Well the reality is that you're just under trained and although you might be pretty thin

You still hold on to some fat especially around the belly and chest area

But before we get to how you're going to fix this let's first understand

What caused it in the first place being skinny fat can generally be attributed to one of three reasons number one?

People who were overweight to begin with tried to diet down, but their diet was too extreme

Then as a result they managed to lose a ton of fat

But they also lost a ton of muscle mass in the process as well

number two people who were skinny all along and then decided to start working out to build some muscle and

unfortunately instead of building muscle

they started packing on fat because they didn't know how to properly train or

Plan their meal plan and number three people who are just naturally skinny

Don't workout and eat like crap now all these scenarios lead to the same result a skinny, non

muscular look with some

persistent fat reserves

Around your belly chest arms legs it may be a little muffin top going on - so does it sound like you well if it

Does I'm sure your next question is

What can you do to fix it first of all we have to look at your meal plan if you're skinny fat?

Person this means you've got a fairly efficient metabolism

Well, it should just be regular fat instead of skinny fat and the problem with your current diet

Is that it is not good enough?

Period you've been making loads of crappy food choices and most likely

You don't even know what your calories and macros are for the day should be ringing any bells guys in a nutshell

You've been probably eating in a caloric surplus

But most of the foods you're consuming are unhealthy high in fat high in sugar and very low in protein

You can't expect to build muscle without an adequate supply of protein guys, but since you're on a caloric surplus

All these extra calories are simply turned into fat and stored in your fat cells

Leaving you wondering why you've been eating more

But not seeing any muscle gains so what I want you guys to do is watch my meal plan video very carefully

Even two to three times if you have to until you

Understand how much and what you need to be eating in

order to gain muscle

My meal plan video is probably the most easy to understand meal plan video in the entire world and I will take it one step

Further and even post the video link as well as the link to the article version of the video

Down in that info section below, so you can literally copy and paste your information

Into my calculations and boom meal plan is complete

But remember guys once you construct your meal plan with a specific goal for calories and macros for the day

You need to actually follow it daily now

It's okay, if you diverge from the plan every once in a while

but the majority of your eating should be according to your meal plan and

Don't even ask me how many cheat days you're allowed to have

Listen I don't care how many cheat days you have guys that's your problem

Do you want to reach your goals fast, or do you want them to take ten times as long?

That's gonna be your answer to how many cheap meals brownies ice creams fraps chips cookies

And how much candy you can have now let's move on to your training most people don't realize that it is possible to eat

Right in terms of quality and quantity and still not make gains even though

They're training hot well sometimes training. Hot is not all that matters

What's more important is training smile? Just going to the gym every day is not going to cut it guys

Similarily to the meal plan you have to follow a specific

Program geared to progression and results and stop winging it every time you walk through the door

So if you don't already have a program

I suggest you go to my site muscular strength comm

Click on the programs page and pick a program that best suits your everyday life and your goals

I now have five to choose from and you can access all of these programs once you join as a Platinum Member

But regardless of the program you choose to follow the main problem with skinny fat people and hot gain is is

That they are doing the right exercises, but they don't know how to properly perform them because they're lacking mind muscle connection

So they end up training the right muscles

But they're not able to maximize muscle engagement for proper muscle damage and regrow so if you're one of those people

you need to take a step back and

Reconsider your training stop ego lifting go back to lighter weights and start developing your mind muscle connection

properly perform slow controlled reps and feel each muscle activate with every repetition

And if you need more help with this concept

I will link you to my video on my muscle connection down in that info section below

Now if you do that and stick to the meal plan we talked about earlier

I can guarantee you that your skinny fat days will be behind you sooner than you think and now for the question

You've all been waiting for should you cut or bulk first if you're skinny fat now in the vast majority of cases I?

Wouldn't recommend cutting if you're below 18 percent body fat

I would recommend bulking with a slight surplus

Which you will know how to do once you read my meal plan article or watch the video now

Why not cut first well simply because you'd be wasting your time

Being skinny fat doesn't mean you're actually fat

You just have some extra fat that will start going away as soon as you start to put on more muscle

This is called body recomposition

Even mathematically speaking guys your body fat percentage will drop as you gain muscle, but the amount of fat

You are losing is minimal or you might even gain a few pounds bear with me, and I'll explain

Let's say you weigh, 150, and you're at 15% body fat that means

22.5 of pounds of your body weight is stored fat now

Let's say you've trained for a year stay the NASA light caloric surplus and gain 20 pounds of muscle

Which is very reasonable as a natural athlete especially?

If it's your first year of training so now after a year you're now a hundred and seventy pounds

but you haven't gained much fat if any at all now if you do the math you'll find that you're

Magically probably at like 12% body fat now because you still have around

22.5 pounds of body fat on you

But because you gained 20 pounds of muscle

The ratio of fat to muscle is much smaller

So if you really think about it the whole skinny fat problem

Simply comes down to a bad muscle to fat ratio

The only reason why the fat you currently have seems like a lot is

Because you have practically zero muscle mass to support it

Therefore it's not really a lot. It's just kind of like an optical illusion of fat on your body to sum things up

Personally, I don't see a point in trying to cut down

Before you start gaining muscle. It's a waste of time and in fact

It's much harder to gain muscle with a very low body fat percentage

And you'll just end up burning more muscle mass and becoming even skinny of fat

So unless you're way above 18 percent body fat

You need to start lean bulking and that means that hearing to your meal plan and gaining muscle slowly

Without putting on too much or any fat at all. I mean think about it

Have you guys ever seen me get fat in like the ten years?

I've been doing this you have it that's because I never dirty bulk

I followed by meal plan and I crushed my workouts three to four times a week

This way I can keep gaining bits of muscle without gaining too much fat

And then have to cut it all off to show off my gains and one last thing before I let you guys go

If you fall under the general category of skinny fat

Then you're most likely a beginner in the fitness world actually you're definitely beginner in my book

It doesn't matter how many years been lifting what matters is your result

So you may have been lifting for a few years

But because you never learned how to maximize your time in the gym and your meal plan or in other terms the basics

You're still a beginner

so in your case

It's probably safe to say that you'll be able to gain muscle and lose fat at the same time if you stay on a slight

caloric surplus

Which is around 250 to 500 calories over your tdee be sure to smash that like button if this video helped you

Subscribe and definitely click that bell if you want to make sure you never miss any of my new videos

And as always guys more good stuff coming soon

See ya

One quick tip before I let you guys go for those of you who want a refresher course and some of my most recent

Videos on YouTube or maybe you just don't have time to sit down and watch them all over again

I actually post them an article format on my website all you got to do is click the article and you'll find the actual

YouTube video posted at the top

But as you scroll down. You'll see there's a full description of the video along with photos to go along with it