The “Skinny Fat” Solution (FAST FIX!)
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- Опубликовано: 8 сен 2024
- The “skinny fat” body is instantly recognizable. It is characterized by having a skinny body with no appreciable amount of muscle mass while still maintaining enough body fat to look soft without a shirt on. This is an all too common look and one that needs to be changed starting today.
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In this video, I’m going to show you the best way to fix a skinny fat body type.
Though both nutrition and training changes are going to be needed to solve the problem, it will become clear which one is the best way to go very quickly.
To start, let’s discuss the skinny fat body again. It is often times marked by having skinny arms, skinny legs and narrow shoulders. This comes from having a lack of muscle development in these key areas. At the same time, there is likely very little chest muscle and back muscle development. All the while, the midsection looks not only soft but can be a bit doughy too since there is still body fat accumulation that keeps the lower abdomen looking bad.
The root problem underlying this entire condition however has to do with the overall lack of muscle across the body.
Not only will adding muscle make the body look much better even if the body fat levels stay the same, but the additional lean tissue will help to elevate the body’s metabolism making it easier to lose fat along the way.
So as is often the case when it comes to tackling the solution to being skinny fat, you have one of two choices. You can start by focusing on getting rid of the body fat problem or you can focus on building muscle tissue. Doing the former is never a great idea. The reason for this is that as you lose the fat you have done nothing to fix the lack of muscle. What you are left with is a body that looks just plain skinny.
Most often, when the skinny fat person diets down even further to get rid of the last percentage points of body fat they are left looking sickly and extremely skinny. In this state it actually becomes harder to build new muscle mass even if you shift your pursuit at some point in the near future.
For this reason it is always best to instead focus on building more muscle through making the right changes to your workouts. That said, nutrition is and always will be helpful in supporting your pursuit of muscle. This is specifically true when you consider your daily protein intake. You have to make sure that you are at least getting in .75 to .8 grams of protein per pound of bodyweight if you want to support adding new lean muscle tissue.
If you have to count your grams of protein over the course of 1-2 days to get a sense for how close you are to doing this then by all means do so. If you find that you come up short, it is easy enough to simply swap out some carbs for protein since they are the caloric equivalent on a gram for gram basis at just 4 calories per gram.
When it comes to training you have to start. You may think that you are but if your approach to working out is casual and non-committal then you are likely exercising and not training. Training is defined as following a specific progressive plan with consistency. Heading to the gym a few times a month is not going to cut it. While any activity is better than inactivity for staying healthy, new muscle tissue can only be forced to grow by giving your body no other choice not to through planned progressive training.
Within your workouts make sure that you are including the big lifts and progressively getting stronger in them. The squat, bench and deadlift are compound exercises that incorporate a lot of muscles together into the lift but can still be complex for some people. Learn how to perform these correctly and take some time to address any underlying postural or mechanical flaws in your body to make sure you are building on a solid foundation.
The accessory lifts can be used to focus on additional volume for creating hypertrophy as well as building the mind muscle connection that is necessary for adding muscle.
If you are looking for a complete training plan that comes with meal plans as well to help you build muscle while also keeping your ripped, be sure to head to athleanx.com via the link below and check out the ATHLEAN-X programs.
For more videos on how to lose fat and the best way to fix a skinny fat body, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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I think we also should take right diet
My arms are still kinda jacked, even though I haven’t exercised in a very long time. I never had a chest, even though while I was in the Army for 8 years doing push-ups like crazy. I would do anywhere between 100 to 250 push-ups a day, for several months and got no results. And now I have a gut. It seems like I’m skinny fat, but would I modify what I do because that my arms are pretty buff( my biceps and my triceps specifically)? I used to curl several hours a day when I was younger. They are buff enough that my 16 year old football player who lives in the gym isn’t caught up to me.
I am skinny fat. I am 5.10 and weight - 180lbs. I have lot of belly fat but no muscles. I started working out in gym from past 2 weeks. Should I do aerobics or abs exercise to cut the belly fat as well as build muscles?? Is PPL program is good for me to build muscles?
Hey there! I'm having an issue with my squats/ deadlifts: every time I perform these exercises, my spine aches really bad immediately following. Not my lower Back muscles but my actual spine. It constantly feels like I'm lifting in bad form but whenever I have a spotter or trainer, they don't seem to know what's going wrong for my back to hurt the way it does
Plz 🙏 reply sir should i can follow ur PPL and do I need to add cardio?
Skinny fat is definitely my situation. I am trying to start a training plan a bit late in life. I am 78 years old. I have a total gym and dumbbells. I have been working out following some of your videos. I started with posture correction, diet change and regular calisthenics. Most of my excess fat is gone. I enjoy seeing Jesse’s progress. It inspires me.
Congrats sir! Good luck and keep at it! Stay safe!
Good for you
Keep going!!
Get after it! People like you are an inspiration to me, at 37.
I was fat as fuck. Then I got sick and wound up skinny fat. I started at 43. 2years later I got 3 times more muscle than when I had 18. I feel like I just got started!! It can be done, just push into it
It’s nice that Jeff keeps appearing on this channel,love the work Jesse,keep bringing Jeff plz.
Agree. Jesse better be happy to have such a valuable side-kick like Jeff for his channel!
@@eXquisiteNoise it's rare to see Jeff nowadays, so happy to see him every once in a while
Wait, I thought Jeff was the sidekick. What am I missing here
This channel is saving my life! I watch a video on skinny fat, see a quick screen shot on posture and now I’m fixing that and instantly feeling better, squatting for real for the first time in my life at the age of 46. 3 years sober, 2 years of regular gym time, started with barely able to do 2 minutes on a bike, and not able to do the bench motion, now friends are complimenting how I look! Put on some muscle, lost some fat, bathroom scale still reads exactly the same 215, and I am happy!
My skinny fat solution has been 20 minutes of jump rope (5 to 6 days a week) and either kettlebells or bodyweight exercises. It’s made a huge difference. Of course, nutrition is also very important.
Hi, i got the same problem, how many skips per day did you make it? How many bodyweight exercises did you do? Thanks in advanced.
Way to commit! I've started a single mile jog twice per week and 2 minutes of jump rope twice per week. It's not much but I'm trying to prioritise sticking at a habit over gains at the moment. And I've improved my diet loads, basically swapped carbs and sugar for fruit and protein (not completely, I still love pizza), but I feel way better and the belly is disappearing. Haven't even bought weights yet. It's great to know if little effort is making a difference now, I can't wait to start training regularly and see the effects!
Also, some meals I eat the same thing, just smaller portions. Eg. keep the gammon same, add extra peas, reduce amount of chips..
@@Luis270893 push urself to ur limits, there isn’t any amount to do. Follow a plan. Do sets of exercises
so you did something completely else than what he said in the video.. adding muscle mass that you were missing. you just did simple cardio (and yea nutrition) and were able to get out of it?
That was me last year. The first month is the hardest. But after a year, I can gladly say it's a lifestyle now. Thanks to this channel I am starting to understand a bit of the process and it has given me confidence. So grateful lads 🙏 Let's keep this going 🙌
so, did you succeed in getting rid of skinny fatness in a year?
@@bestguyavailable mostly. Plenty more of improvement. But yes, a little less than a year.
Did you cut or bulk first?
Or maybe you made a recomp?
@@pauldemarco1004 ill never understand why the same people that are going thru the same problem as us and have transormed NEVER reply back to our questions on comments, makes me so confused
@@uh3331 FRIENDZONED
I can't believe I stumbled into this video!! Skinny fat is definitely me right now. Thank you Jesse for showing your progress, it me brings loads of hope and motivation
Good luck on your journey
Me too. I’m starting to change things up.
Did it work
@@Hi.1mboredhe probably gave up
@@therookie5714 prob
Guys im serious! After actually doing everything that I already knew I should do to lose belly fat, and getting motivated by this channel, I actually am on my way to get lean for the first time in my life ever. I was always skinny fat. When i sat down i could feel some fat roll going over my jeans. Now instead, when i sit down it actually goes into my pants instead of over. Its still not gone but almost. Just listen to Jeff and trust the process. I realized that my body is not an exception and follows basic science just how they explain on this great channel! Give youtself time to change unhealthy habbits and stick to it. Cheers.
What should I exactly workout I'm skinny fat too and I'm a beginner
Like what machines do I use
@@raxhoops free weight
Squat
Deadlift
Benchpress
Did you make it?
Amazing
@@raxhoops did you even watch the video ?
I miss the good old times where jesse was staring into the camera with his big eyes all through the video
Yeah. He used to stare at my soul.
I am the most famous man on YouTub! This is not bragging! This is the truth! The truth will set you free, dear akden
@@AxxLAfriku sorry, I don't use YouTub! Good luck with your fame tho..
@@AxxLAfriku lass dich bloß impfen
ruclips.net/video/UedCMUwaQeM/видео.html : )
Lack of mobility is one thing I'm finding as a skinny fat person. My flexibility is trash, but I'm working on it! After a month, I've noticed small improvement. Feels like it's all a game of minimal returns but it's worth it in the end.
That's not because you're skinny fat. That's because you're old...
There is no such thing as a "fast fix" with fitness. It's a lifestyle that takes everyday forever. But, a video like this gave me the motivation to start working out. I'm at 5 months and my body composition has definitely changed but results are tediously slow
@Mister Perfection The answer is always drugs
@@VideoPerfection but it does exist😀
drink eggs
Your first year is usually the easiest to make gains or lose fat. Make sure you’re not just lifting but also tracking your macros and sleeping well.
@@beardofatravelledman agreed the few months is where things are easier but as you look thinner the mountain will be harder to climb
Haven't tuned in for a while. Jesse really has come a long way. Well done! For a while he didn't seem to be making much progress i seem to recall. Shows what consistency, progression, rest and right food can achieve. Jeff looks like a living statue as ever. Respect! Great video. Solid advice. Thanks!
I agree he's come a long way but I'll never not think he took the most painfully long route possible and he STILL doesn't look jacked. Even in this thumbie he looks about as "jacked" as a homeless person
@@jakelesnake what route did he take? I must say he doesn’t seem to have put on much weight over the last 5 years. Having said that he had a pretty screwed up posture so they probably wanted to correct that first
@@georgeyboy8186 how many years does it take to correct posture? Lmao 5 years and this is what he looks like, I see guys get twice as big in 2-3 years. Has to be his diet, whatever he's doing to bulk just doesn't work and Jeff promotes clean bulk so it's a slower process for the same result. I'm sure he's happy and strong but sorry if I don't want it to take a lifetime to look as good as Jeff when I can do what every other body builder does and get big quick(er)
@@jakelesnake you realize there are lots of different ways to look fit right? Not everyone wants to look like a bulky bodybuilder. It’s been mentioned in earlier videos that Jesse trains more for functional fitness than physical size.
@@isaiahburns9926 right, I get that, and again it is minimal success. Take any regular guy strength training (pure strength training, no body building) and you'll find pretty much everyone will be stronger than Jesse with just 1-2 years training. There's no getting around the fact that for 5 years, he doesn't look like he's been training for more than 1. He probably has the best form in the world though, or atleast I would hope he does after so many years
It honestly probably just not a priority for Jesse. I just don't think he cares about any real success gains wise and just content being healthy and fit. But from an outsiders perspective, I see a dude that's been training for YEARS with Jeff and looks no more buff than the homeless guy at a kidrock concert. Maybe that's the look he's going for but a classic bulk and cut would probably do wonders for this guy
I went from skinny, to skinny fat, got off opioids 2 and a half years ago, and am in recovery, and now officially, at least to me, past skinny fat, sitting at 217 lbs. Today is day 1 of taking it seriously to lose the weight and get in better shape and health. 48 years old and feel like I'm 60.
so how is it goes?
Legend has it that Jeff's biceps have their own pillows.
Legend also has it Jeff's triceps aswell biceps have there own pillow because there to big to share
Baajubandha khula khula jaye... :-)
Those aren't pillows
no that would kill his gains because sleep kills gains
Legend has it that Jeff rents his arms out AS pillows...
Never underestimate sleep as well. It helps you stay energized for the gym and helps you stay motivated and maintains/ improves your performance. I think Jeff will agree with this comment too.
Do I need to go to the gym for this? I was thinking about following one of Athlean X workout routine.
@@sushi2721 Go to the gym to sleep? Or workout? If it’s to workout, not all, he has some really intense at home workout programs that really kick your butt. If this was just a joke saying if you need to sleep in the gym and follow a program for it. Then sorry for taking it seriously and I will go on with it now. Yes, I sleep in the gym everyday before and after my workouts lmao😂
@@alexcolin949 it was a serious question. Never been to gym. Thanks for clearing it up
Sleeping is killing your gai..oh wait.
Lack of sleep is my issue. I hit the gym hard, then I am low energy. I get like 5-6 hours of sleep per night, and need to 7-8.
I went from having a nearly perfect build, in 2010 (at 29 years old) to having a terrible build in 2020. Ten years of INSANE STAGNATION, and eating hotpockets/pizza, dunking everything in ranch or butter.
However, over the last 18 months, I've radically changed my body & physical health, and this channel deserves some of the credit. But, you know what's been the BEST PART of changing? The improvement in my BRAIN CHEMISTRY.
The dopamine/endorphins make life better. It's SO MUCH easier to maintain positive points-of-view.
Sure, the aesthetics have their moments, the physical health benefits are cool, but the mental health gains, now THAT'S where it's at.
Since yesterday I also started working on body and stamina again. Funilly enough I'd say I also peaked in 2010, although I was 19 at the time. I wouldn't speak of insane stagnation, but insane decline. I never went to the gym, but did a lot of own body wheight things. I used to do 100 push-ups daily, 60 of them one-handed, now I barely can do 10.
I started watching Jeff as a 15 yr old now I'm 22 Jessi, mate you have come a long wayyyy!!! It is so wholesome to see these two today! 😭
As always, Jeff nails the initial cause and offers an amazing resolution.
yuore right jeff has nice nails
ruclips.net/video/UedCMUwaQeM/видео.html : )
Your channel has the best fitness videos on RUclips. No BS, straight to the point, and excellent tips in every video. Keep it up!
Love the videos! Never really a fast fix to any fitness goal - just hard work and dedication but love your knowledge and expertise 👌🏻👌🏻👌🏻
Weren't you on sidemen got talent
Yo, man like Danny and that
The speed of the solution here lies in the fact that the total lack of training history in the individuals with this body type responds quickly (due mostly to newbie gains) once implemented. I emphasize “training” history, not just “exercise” as pointed out in the video. Thanks as always for watching the video my man, and for your long time loyal viewership
@@athleanx Factual jeff
@@athleanx Jeff speaking factual information once again 👏🏻 👏🏻
I think Jeff should just adopt Jesse at this point
Lmao fr
I think Jeff is Jesse’s uncle.
Thanks! I’m 53 and This is exactly where I’m at and my mindset towards defeating my waste line.
I was in the hospital for nine days because of COVID related pneumonia and when I got out my muscles had atrophied on top of my situation and just in general I figured working out was going to help with my recovery and it really did.
It’s encouraging to actually see the transformation take place like you are showing because I don’t have access to a bench but just dumbbells and cables.
Part of the problem is not just being skinny but tall. You’re pushing the weight further when you bench or do exercises that require your arms to extend.
It’s so bad that when I hold a weight that’s too heavy I actually feel a strain on my fore arm bones even though I can lift the dumbbell lol
It’s not just from age either. I’ve always been that way so I’m taking it kind of slow to let my bones and joints strengthen as well
Nice to hear, keep up the great work sir!
My bones have had that feeling my whole life too. I’m 6’ and always been skinny. But now I’m skinny fat. I’m 36 now so it’s caught up with me. I have always mentioned that bone flexing feeling to people and nobody can relate.
just take it slow, the bones and joints wont get "stronger", but when the muscle grows, it will remove some strain from the bones. so even though u have the strenght to do it, keep that strain away from the joints and bones until the muscles grow bigger, cuz joints injuries can weight you down forever. you can also make something like half your routine to be lighter weights and more reps (you should be in your limit in like 15-20 reps) so the joints can recover from inflamation. also do some research in glucosamine, chondroitin and fish oil.
@@Suoh27 I warm up doing high rep, light weight exercises And that helps. Working out makes the joints definitely much better in general.
If I do squats my knees hurt a little doing them but then they don’t the rest of the time lol
I’m doing dumbbell squats right now until I see some improvement
@@Suoh27
Technically bones do get stronger or weaker (osteoclast vs osteoblast activity) it just takes time for "Wolf's law" to take effect. For noticeable bone density changes via DEXA scan about 9 months of consistent resistance training. The reason joint issues typically last longer untreated is related to poor healing of ligaments surrounding the joint.
Been following Jeff's PPL program for over 2 months now, feeling great and muscle and strength gains definitely there! Also dropped 11 pounds adding 2 weekly 20 minute intense cardio sessions at the end of the workout (and good nutrition). Thanks Jeff!
Leo. I had lost confidence in the plan after two months. Felt the training volume was soo low.
@@kiesviswa7665 Oh I felt the same and just made some adjustments along the way. For example:
For most exercises where he only indicated 3 sets I usually do 4.
On Push and Pull days I do the final corrective exercises of days 1 and 2 on both days.
On Push day 1 I add a couple sets of an upper chest exercise and do the same for the lower chest on Push day 2.
On Push days I add another tricep exercise and on Pull days another bicep exercise.
@@leonardotorres2768 can you tell the exercises as well man. Would help a lot.
@@jayuk83 number of sets per muscle group brother.
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They are both living proof that hard work and dedication coupled with willingnes to be uncomfortable will bring results.
Word
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ruclips.net/video/31EyQyO0HN4/видео.html
@@sakibmahmud6582 Perfect troll doesnt e-
I clicked them both, just to click away. Just for the negative algorithmic association
FINALLY for the first time ever I heard a trainer mention CONSISTANCY. Even if what you are doing wrong you will see gains with consistancy, once you are on a regular plan then start to exercise correctly. FANTASTIC video and I am definently subscribing.
Every trainer talks consistency.... What
🙄😒
"0.8 grams per 1 pound body weight" - metric and imperial units in the same sentence... That's messed up! :)
maybe cuz we all talk about protein in grams
Mate all you have to do is search up the conversion for pound to kilogram you are just lazy
@@BobBob-yd2ub well, I can do this kind of math without a converter, thanks :)
But still I'm curious why is that in states people are using different weight systems at the same time.
@@amex4453 why tho? Everything else in pounds and protein in grams.
@@hm-mo6lz so can I, don’t complain.
I had a misdiagnosed rotator cuff tear. Same old same old PT therapy over years didnt help. Finally had correct diagnosis and got on board with your shoulder PT. I almost back to full freestyle swimming after 20 year hiatus. Thank God for your channel. Can express my appreciation.
Can you put link? I also need shoulder training
At 5' 9", 200 lb, I was quite doughy. I've managed to maintain exactly the same weight and am well omw to being jacked. The trick was approximately 4k of the right calories every day and following a tidbit I gathered from you about hitting each muscle group every 48 hours with indirect load in-between. Honestly, I've applied a lot of lessons from you but don't follow a super specific program, but rather a loose flow based around concepts you teach combined with paying attention to my body.
calorie deficit?
This is yet again ,,,, another video that keeps me striving with a vision and with hope: I don’t have to be weak and skinny and can be strong and muscular !
The issues pointed out in this video hit really close. I was skinny fat and I was not able to gain muscle. Then I changed my diet and started to lift weights to treat my newly discovered type 1 diabetes. I have done sports all my life but I havent really hit the gym due bad experiences in my youth. With covid forced me to buy own equipment so I could train in the safety of my apartment.
After a year the results are very good and I get to treat my condition with very little insulin. As long as I hit the gym, eat and sleep well. I can't wait to hit actual gym for bigger weights. :)
Thanks for the videos guys you have been really important help to manage my condition.
I was searching for this. I thought they said protein spikes insulin and we cannot also eat too many carbs. I was shooting for keto but can’t perform well on the gym with just fat. It’s hard figuring out which way to turn
Simple fix:
1. STRENGTH TRAINING IS A MUST! Start any weightlifting program that focuses on all muscles hit 2x a week. Make sure you progress with time in your lifts
2. DIET WITH PROTEIN. Eat at maintenance calories or a small deficit with 120-180 grams of protein per day
Gyms opened in Canada again, gonna be watching lots of videos hyped to be back, really need to improve my squad can’t do them without plates under my feet it sucks
Then you need to work on your mobility
ruclips.net/video/31EyQyO0HN4/видео.html
I've lost my motivation to lift but love swimming and rowing and they have built me up nicely. Not a bodybuilding physique but an athletic physique, that's enough for me.
With the start of the new year and at 68 years old, I finally decided to get myself back in shape. While I routinely did exercise and weight training back in my 20s, I quit doing any form of routine exercise years ago. And after 40 years of sitting at a desk job and packing away fattening lunches and cookies or ice cream for dessert every night, I found myself as a true "skinny fat" guy with a jelly roll around the waist. The washboard abs I had back in my 20s had turned more into washtub abs. I've now been following a number of your videos that have been very helpful. First step was to change the nutrition plan with more protein and carbs, no more junk food with high calories, sugars or fat and working on a calorie deficit program. Then started back with a good training program following a number of the workouts shown in your videos. After this first month, I've dropped 5 pounds, the belly fat is disappearing and the arm, leg and abs definition are all slowly returning. Your videos have been very helpful and I am now stoked once again to do my workouts! Thanks for your motivation!
Jeff and Jesse thanks for all the information I have watched many of your videos. In the time I have been injured with a right broken leg I have implemented a lot of upper body work outs without weight. I have found the motivation to reach my goals which had been on pause due to family tragedy. So I made a decision to live a better life and bring my physical well being and mental well being together. Thanks.
2 months ago I weighed about 215 lbs now I weigh 189 lbs thanks Jeff.
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Keep up the good work!!
awesome job man
what did you do?
@@reyanreyanreyan most of the harder exercises and i cut out eating chips
High school weightlifting, football for 3 years, Army infantry, now I'm 32 6'4 240 lbs and Skinny fat. This video nailed it. I now have a plan.
That Arnold bit was hilarious. Also this is pertinent info I needed to hear. Been working out since September and will now implement more variety like the deadlift that I’ve avoided for so long. Thanks 😎
Lets gooo
Same here, avoided deadlift. I've also avoided anything barbell really. I'm almost terrified of it. As everyone I see is benching 60kg upwards and I'd be struggling to do 30. I'm also not got into the habit of being stable so even with the bar alone the 20kgs my arms would be all over the place.
@@gordonfrew6874 start slow my friend, we all had to begin at the beginning. If anyone is sad enough to make fun of not benching as much as them just tell them "there's nothing wrong with me trying, but there is something wrong with trying to bring other people down for your own pleasure". Also, don't be afraid to ask for help. Everyone knows what it's like just starting out. So most people would be honored to be your first spotter, just don't prospect on other people to much because that could be a bad influence to your standards. The only one you should really be comparing yourself to is yourself last month, anyway. You should be proud of yourself for wanting to get fit to begin with, the hardest lift will always be lifting oneself up to get to the gym.
@@gordonfrew6874 yeah maybe increase your push ups for that base strength and stability before starting to bench.. safe way to do it without a spotter.. slowly but surely bro..
@@MrDrilla people shit on basic exercises but I'm getting pretty good results with a pullup/dip rack and a set of adjustable dumbbells. Bunches of Pushups too
I've just discovered that when the motivation to go to gym is getting low, I just need to go and look at some of your videos again. All the science talk, or rather an understanding that follows, makes me hyped. Thanks again.
How many people got injured by starting their journey with squats and deadlifts… Poor Jessy, squatting twice his body weight, he’ll see some very interesting changes on his lower back MRI when he’s 40 years old.
My problem is my irregular work schedule. I'd like to exercise regularly, but my work and its intensity don't allow for it. If I've got one day off, I need to save up my energy for the next day :/
Man the gym actually gives me the energy that I need.
Just make sure you eat enough calories all day and sleep 8-9 hours every night. This is key to staying healthy and energized. I do heavy physical work 6 days too but I workout six mornings of the week. sundays off.
Heard that
Been there done that. Might just have to get another job that isn't so demanding honestly.
@@yengthao1322 Fr. And only workout 4 to 5 times a week tbh.
Literally me... with my irregular work schedule i am only able to workout on weekends and sometimes in the middle of the week. With 2-3 workouts i don't look like i even do sports, although i know i look much better after my year of training.
As long as you are doing anything you are going to see progress.
Jesse's at the point where Jeff has to start photoshopping him to look bad. So proud!
Yeah! He looks strong right now. Especially the shoulders and delts looks really good!
@Ze TheGame wasn't it more like 5 years or so?
@Ze TheGame absolutely, even if not properly coached, but going into the irons hard.
@Ze TheGame Wtf he is not even in puberty
I remember when Jesse first started his fitness journey - it's genuinely incredible to see how far he's come.
Dude has been doing Athlean-X for years. I’m not impressed
Jesse looks great
Just recently got over symptomatic Covid-19, had to stop my beginner training routine as a result, definitely "skinny fat" at this point (even moreso than before Covid), and will be playing this video once a day as motivation to no longer be "skinny fat."
It's cool that you can use the Internet to tell even more people about this..
@@rogerspable it's cool you can use the internet to dribble shit... well done..
Imagine a guy commenting how he was working out had to stop due to illness. But hes going to do his best to get back into his workouts and use this video as motivation...
Does it really hurt you this much when ppl speak about the bad side effects of covid???
I've gone through the same thing, got back to exercising two weeks ago
Tldr
1. Be hypercaloric
2. Follow a progressive training plan: had a focus of building base strength
Skinny fat is so hard to get out of. That lower belly fat feels impossible to get rid of. Never sure what to do. I’m hypocaloric and that lower stomach fat will not go away after an entire year.
Meanwhile, Jesse looks impressive. His progress is truly inspiring, even to me, who is more of the bulky(-fat 😉) variety.
ruclips.net/video/UedCMUwaQeM/видео.html : )
Yeah it doesn’t make sense how we can be bulky but not ripped
@@ryanjagpal123 look at how you eat dude. You can either eat Oreos or you can be fit. Myself I make homemade cookies. Gluten free only. I look like Jeff and jesse
@@TrevorHamberger gluten free has nothing to do with caloric intake.
@@tyrusmfrechs7025 yes it does. When you consume gluten you destroy your intestinal villi which cuts off nutrient supply to the bloodstream. Which causes binge eating . You have no idea what you don't know
The most important thing to making gains is just being consistent follow me on my journey to 90kg
No
Been watching Athlean-X since I was a teenager and even though I don't know him personally he feels so familiar to me. It's beyond motivating to see his ambition and passion for his job. Please keep it up. Best regards from Austria
As a skinny fat myself, I want to divulge the importance of the overhead press to solve this issue: It's a compound movement that can be loaded very heavy, it puts pressure on your skeleton making it stronger, it strengthens your shoulders wich will increase EVERY upper body lift, and grows them enough to be noticeable in short time.
Also if you keep eating the same and start working out regularly, that generates a caloric deficit that can uncover your abs, that's how I made it.
How much time it took you to get to this stage?
@@rishabhjakhan In 1 year of hard consistent training, better eating and sleeping more, I gained about 12 lbs (5.5 kgs) of lean mass at 15% bf. Then I lowered my carbs and in 3 months I was at my peak, visible abs at about 10% bodyfat. Still, I train better at 12+ so I rather eat more and train harder as it's easy for me to lose the weight when I wanna look good. It's been about 4 years since I started and my lifts are still going up.
I have bad shoulder impingement so I can't go heavy. I have to use lighter weight, reduce the range of motion and slow the cadence of the exercise in order to get results.
@@crazyredneck7244 Yeah the shoulders are a troublesome place, luckily you still have the deadlift that does basically the same (except it doesn't target the upper body specifically). Just be careful with the lower back and progress at your own pace.
And I would definitely NOT advise those who are skinny fat (aka little to no gym experience) to go super heavy with overhead movements. Early lifters always have shaky form and lack of stability. Asking them to press heavy weight in the shoulders most vulnerable position is asking for trouble.
Another thing I love about these videos is that they don't sugarcoat their words, they actually say things that are deemed "controversial" or "offensive', such as the word fat, only because they're addressing the issue how it is to identify the problem. Then they actually provide the actual solution to the problem to help people
How tf is fat offensive, in gym environments it’s absolutely acceptable which this channel and other exercise channels are
I don't think just saying fat is controversial. I think people only get mad if you call another person fat
They were not randomly calling people "fat", they were talking about a specific body composition called "skinny fat". I don't think anyone ever got in significant trouble over that.
@@trashAndNoStar Yea I'm aware, my point was they don't avoid saying certain words despite this generation being extremely sensitive to almost anything, including factual scientific terms. I remember watching another vid on this channel about Jeff's diet and Jeff had to literally spend about 2 minutes to talk about some "triggers", such as using a microwave as a method of food preparation
This man should be a national treasure! Out here spreading wisdom 🙏🏽
Jeff is the best litreally everything he says his all workout plans are extremely superb and I can't believe he does all of it for free keep going man we're always here to support you 🙏❤️
He is making bank from RUclips tho.
@@Bella.2424. it's because of what he gave to us he's earning from youtube right makes sense right?
Indeed. I wish he would do a series for females. Since yes...best advice regarding workouts usually comes from Jeff.
@@MakeItMakeSense285 One of the few people there who really deserves to be doing so. My humble opinion.
ruclips.net/video/31EyQyO0HN4/видео.html
He’s come a LONG way💪.
My difficulty is that I’m older (almost 58) and my preferred sports are mountain biking, road biking snd chukar hunting. I want my weight to remain around 200lb ( I’m 6’4”). I still compete in mountain bike events and races.
I'm skinny fat. This plan you describe is exactly the plan I used to get leaner and put some muscle on the frame. A recent back injury and surgery put me back at square one but I'm 5 weeks back into working out and the progress is slow but promising. It just takes persistence. My diet is pretty straight, my workout routine is simple but effective (pull-ups, push-ups, dips, squats, planks, et al), and I stay positive. It's a mindset (something I didn't have years ago).
How’d it go?
How did this workout for you mate? I’ve also recovered from a back injury, my diet is clean (every day im in a slight deficit but nothing extreme), I’ve been cycling 200km a week for the last 12 months (that was for bulk fat loss) and over the last 3 weeks have started a body weight workout routine with some resistance bands; core workout with 4 exercises, leg workout with 4 exercises and a shoulder workout with 4 exercises. Is it just a matter of keep at it? Im 6ft and 158 pounds and tbh, I do feel very weak in the shoulders and back when it comes to lifting, legs are fine because of all the cycling I do.
Jesse is a good stand in for a viewer, learning and laughing along with the audience
Since the beginning of 2020 I’ve gone from 230 lbs to 189 lbs. Quite a bit of that was fat but I’d have to say the majority was muscle. So yeah I’m some weird version of skinny fat right now. Luckily mostly everything that was said in this video is what I planned on doing so that’s definitely uplifting.
Thats not skinny fat that is strong fat
When I finally started doing things right, it really felt like my body changed overnight
is this part of your upcoming poem?
@@subtitledEN 🤣
@@subtitledEN nah it's my new rap single
@@taintwasher3703 judging by your profile pic, you resemble a baby Eminem
@@subtitledEN an effeminate eminem?
Jeff : do you have short memory
Jessy : no but I have bad memory
Technically possible.
I see a bunch of over 40s here and wanted to comment. I read about mobility issues being one of the top 3 reasons people end up in old age homes/ nursing homes. What a shame if people just don't find a way to stay mobile/ enough core strength for walking; enough to stay living in their own homes. Keep at it! Me too ✋️
Dude is an inspiration man! I've watched the progress. Hard work man, hard work.
I'm following a training plan and I was in caloric deficit, lowering/losing the caloric deficit and keep working out is what actually helped getting rid of my skinny fat problem, otherwise I wouldn't have enough nutrients to efficiently grow muscle and get rid of visceral fat
So you had lower calories but still worked out?
@@XTen1000DaysXlower calories while raising protein intake and strength training and cardio will fix the skinny fat problem
I did keto years ago and I looked skinny fat. I gave birth, did not exercise one bit, but I did get down to 130 pounds at 5'7.
Now I'm gonna try and eat ketovore, maybe some carbs sometimes, and I'm gonna try and build muscle and lift weights this time
Wish I could have Jessie's opertunity to work with Jeff.
You mean Jeff’s opportunity to work with Jessie?
Having a purpose and a plan is everything!
Having good advice on what technique to apply to reach goals and on what not to waste time and effort is even more valuable. And this is what I love Jeff for. ;-)
@@femmeNikita27 you are both right
I'm a skinny fat guy. I have bad knees and a herniated disk in my lower back. I have no idea where to start to find a plan that's safe for me. I know building my core will help with my knees and my back... just getting something together scares me. I work a hard labor job for a living...22 yrs vested at UPS. I have 20 more to go so I can't risk injuring myself. I have too many people depending on me and no plan b.
Jesse's transformation is really great! He should be proud.
I found lifting heavier with low reps(5-6) really helped me go from skinny fat to being bigger in terms of muscle which I now prefer from being skinny lol. (Ofc diet is a big factor tho guys don’t forget that)
How many calories u ate. And was it surplus
People like you should be in Top positions. Whether it be gymnastics, politics, economy EVERYTHING.
Expertise, knows how to communicate it with no bullshit, straight to the point and honest.
Thanks man really from a broke Greek skinny fat guy who will commit because of you thank you
I've never really tried deadlifting, and I feel like I'll look like a fool just trying it in the gym. The fear is real and back day is really lacking.
Thank you gentlemen. I needed to hear this today. Been in a slump and out of a routine .. it's like I don't know myself. Thank you.
It’s been 5 weeks of working out consistently finally hitting new PRs
Thanks Jeff. I think I fixed my external snapping hip thanks to your video! I can carry a backpack again. Glute medius no longer a weak muscle.
I wish I could lift as many kgs as times Jesse said "yeah" and "right", together...
🤣
I'm skinny fat but I do have some muscle definition in my arms and legs because yes, I have followed an exercise plan.
Jesse's impression of Arnold is spot on😂😂😂💯
Don't eat sugar for 3 weeks. Fixed it.
im 230lbs and for me that's 184 grams of protein a day. 184 grams plus calorie restriction plus intermittent fasting plus 1 or 2 meals a day seems like a difficult circle to square.
Wow. It's actually 7 minutes ago and not 7 years ago for the first time for me.
These guys are like the Abbott and Costello of fitness. 😁
ruclips.net/video/31EyQyO0HN4/видео.html
Thanks! I am skinny fat too... I joined a weight training focused gym and going 2x / week to start.
Just found out I have hip dysplasia and will need to train my muscles around my right hip, glute, thigh, abs and back to build stability in that area. I looked through your videos and saw some stuff about hip tightness and fixing hip position but a video about exercises for this specific issue would be super cool! 👍
Jesse is like the exited child that is so proud when he explains things
I really need y'all to talk to me like I'm a toddler. Using terms like "hypercaloric" and "to maintenance" loses me everytime
Fr
They told you what it means in the beginning tho
Excellent content!!! Great video explaining the “fat - skinny” phenomenon. I look forward to using these ideas in my own daily training. And two thumbs up 👍👍 for the BIGGER JESSE!!! ☺️😂🌸
Hi Jeff, I'm in the "skinny fat" mould but am now closer to 60 than 50. Do you have advise for guys like me so that we can be best prepared for that next stage of life, and save our bodies from the ravages of aging?
Yeah I started @ 209 and I am currently @ 174 & I am skinny fat. Never complimented my wight Loss (Cardio/Running) with lifting weights consistently. I'm kinda disappointed... but it's been already quite the journey. But This video was needed.
Really thankful to you guys for doing these videos. It's really inspiring to see how much progress Jesse has made.
Gonna work out extra hard to today! :)
Still good videos, still good humor, and great gains since i started watching way back jesse, solid channel will never die
Jesse has progressed so much now he can stand that close to Jeff without burning up
As a skinny fat, Jessy's current look is the goal I try to achieve. I started working out a while ago. my Belly is still around, I'm still around 80kg, but clothes that were tough to wear are now way lose. I don't know why and how as I'm still under the same weight but My chest and arm muscles have slightly increased.
Same man trying to get rid of it
I really appreciate this video. It was clear, concise, with concrete steps to follow. Thank you as always.
I never knew Rhett from GMM was so ripped. proud of you brother
I thought the same thing lol.
2:12 Jesse turning the chair to a big gummy bear sitting down is hilarious to me 🤣🤣🤣😭
I lost at that part too 🤣🤣🤣🤣
I actually stopped eating added sugars about two weeks ago and lost 3 kilos I couldn't loose before, no matter how hard I trained. My belly has lost a lot of fat and looks way better. Currently busy training my obliques a bit extra to get rid of the little love handles. I'm getting there!
Trying to take sugar out of my diet is so difficult rn, only thing holding me back and it's killing me
@@999wrld-uj5lq I tried to find substitutes and that made it easier. Fruits are sweet and healthy. Mix it with skinny yoghurt, but add no sugar to it. After a few times it gets better and better. You can do it! 💪🏻
It’s not really hard all you have to do is eat slightly under your calorie maintenance and work out , don’t go too low so you don’t burn muscle , that way you will burn a little fat while still building muscle
Exercises @ 4:46
1. Squat
2. Bench Press
3. Deadlift
Seeing Jesse's evolution in these videos is great - from just a side joke to a much more involved member of the team.
You're standing real close to each other