The skinny fat man…
Boyish shoulders that hang ever so gingerly over the budding bitch tits, and the tire that hangs an inch or two over his belt. A belt that still deceptively holds firm around 32-34 inches. He can hide his ‘details’ under a few extra layers, but his frame hasn’t changed since he was 15.
The ectomorphic physique. The desire to build muscle has led him to eat the wrong kinds of calories, train in the wrong manner, and follow the wrong advice. His fault? No, not at all.
The advice this skinny fat man follows dominates muscle building and fat burning literature. These were the options presented to him, what was he supposed to do? So he diets, runs for hours, and is left with a forgettable physique. His confidence and pride exist, but it pails in comparison to what it would be had he taken a different path.
Treat this article like a checklist. If you’re doing the majority of these things, use the resources I provide you, and stop the skinny fat man syndrome in it’s tracks. BUT, if you’re already there, use this article as a kickstart, and turn things around, immediately!
Skinny fat men ‘go for a jog’.
There’s a direct correlation between my friends who have stayed in the gym and kept lifting weights in some form or another as their main source of fitness, and those who have moulded in that ‘I’m just heading out for a jog” group.
The ‘jog group’ are skinny fat men. The weight training group are solid. They have manly physiques and they look like they’re in good shape. The problem with a jog is the lack of intensity. Not to mention the pounding on the lower back and knees that occur as a result of this slow paced ‘jog’.
If you want to be a skinny fat man, ‘go for a run’. Don’t enter a weight room, because weight lifting ‘takes too much time’. The gym membership is ‘too expensive’. But you know, oh yes, you know, a couple of cutbacks here and there are more than enough to pay for the gym membership.
DON’T want to become a skinny fat man? Simple. Go to the gym 4 days a week. Sprint more than you jog, and follow this free program —–> The Real Thor Workout.
Skinny Fat Men Stress About EVERYTHING.
Cortisol is the killer of muscle gains. Cortisol is a stress hormone that is released in times of high mental and emotional stress, but also long periods of physical stress.
Stress is all in the mind. I get stressed, REALLY stressed sometimes, but I know that no matter what I’m going through “it’ll all be over soon.”
It’s a simple phrase, but it’s also very true. Time passes, it’s a fact of life. And with time, so does everything else in life. Our LIVES will soon pass. Do you really want to spend it worrying about then next bill, work, or where you’re headed in life?
Work hard, VERY hard. Work smart. Be a good person. Basically do everything you can do to make life go the way you want it to be, then let go. There’s nothing we can do beyond that.
But, if you’re content stressing, worrying, and fearing LIFE, welcome to life as a skinny fat man.
Skinny Fat Men Don’t Sleep.
Being a skinny fat man isn’t just about eating crap, not working out, and going for runs when weights should at least share half of the time and effort. It has a lot to do with hormones.
Cortisol is great for skinny fat men, it burns muscle and helps us store fat. Testosterone and Human Growth Hormone (HGH) are the enemy of the skinny fat man. They help us repair tissue, and burn fat.
Cortisol levels are higher when we don’t sleep. So the same guy who’s stressing about work, probably large in part because he doesn’t sleep, is losing sleep because he’s so stressed. That’s a double whammy folks!
Bad hormone raised in one area, that leads to this ass hole of a hormone to being raised in another area. Say bye bye to testosterone and HGH levels, and high to the ‘man boob’ and a jiggly belly.
If you DON’T want to be a skinny fat man, get your 8 hours – or at least 7. Sleep is very important. It will increase your productivity and QUALITY of work, which will probably also lead to less stress. Another double whammy! But a good one this time
Skinny Fat Men Train Like a Women.
Not due to any fault of his own, but rather to the various fads that have come and gone, leaving us with the remnants around the man boob area, and that overhanging belly.
Somewhere, somehow, we thought that light weight and high reps is the best method to burn fat (side note: the skinny fat man also thinks his problem is that he has too much fat, not that he has not enough muscle.) So we up the reps when we’re trying to lose fat, but is this really the right way to go about it?
No matter WHAT your goal is, you can’t simply stick to one rep count and get consistent gains. It doesn’t work like that. Our bodies ALWAYS adapt to the demands we place on them. The skinny fat man hasn’t figured this out, but PLEASE tell me you have.
We NEED heavy weeks where we focus on low reps at high weights. We NEED high reps and light weights, and heavy-ish weights at the 8-12 rep range.
We NEED to change up our tempos. We need cardio. We need sprints.
The key is we need change.
Heavy lifting in the lower body helps us raise HGH levels. Which helps us burn fat, but also helps us repair tissue and build muscle. If your goal is to get ripped, focus on building muscle with your training. Add in some sprints – of the hill or stair variety are always a great choice – and eat at a caloric deficiency.
Muscle = high metabolism.
High Metabolism = more fat burned when you’re on your ass watching TV.
Make it easy on yourself. Try this program —> The Ivan Drago Workout
Skinny Fat Men Don’t Eat Carbs Around Their Workout.
Our bodies need fuel, or else we go looking to other sources, especially when we’re training hard. Have a source of good carbohydrates (brown rice, whole wheat pasta, oatmeal) with some lean proteins before you head to the gym.
The carbs will help disrupt the rise of cortisol. But the skinny fat man hasn’t figured this out yet. The skinny fat man doesn’t plan his meals around his workout. He doesn’t really care about what he eats or HOW he trains. He kind of just goes through the motions.
The Skinny Fat Men Don’t Eat Meat.
Skinny fat men run from saturated fats. They’ve been indoctrinated into the mindset that red meat is bad, and animal fats are the source of heart disease and high cholesterol.
More and more studies are coming out saying that this just isn’t true. That sugars and high glycemic carbohydrates lead to belly fat and heart disease, along with trans fats (fried foods are THE WORST).
Saturated fats also raise testosterone levels, along with monounsaturated fats, especially upon rising and before bed. So say yes to eggs, meats, whole carbs, and lot’s of veggies. And say no to too much sugars and always say no to fried and packaged foods.
Can you go overboard? Of course. You can eat too much of anything. But the skinny fat man is so scared of eating too much red meat and too much fat that he’s killing his hormones and any chance at a powerful-looking, masculine physique that commands respect and gives him confidence.
The Skinny Fat Man
I hate to dog on skinny fat men. I have some good friends who are skinny fat men, and they HATE IT! THAT is why I’m writing this article. I haven’t met a guy who’s a skinny fat man and isn’t at least a little self-conscious and unhappy about how he looks.
Being a skinny fat man is completely under our control, and largely a result of bad information that has been blasted to us over the past couple of decades. Information that might be alright for women in some cases, but not for a guy.
It’s time to make a change. Hopefully this article has helped.
Here are a few other resources that’ll do the job:
Find this article helpful?
Sign up here and get 2 free programs + weekly tips and updates not found on the blog: