Top 3 Ways On How To Get Muscular From Skinny Fat - Complete Guide - 2020

Are you skinny fat? If you are then am sure you are looking for how to get muscular from skinny fat.

In this article, I will share the top 3 steps/ways with you that will totally change your body if you follow those steps.

Skinny fat is not a problem, people think that this is a problem/medical condition.

BUT.....

This is only a body type.

⭐MEANING OF SKINNY FAT

As I said, skinny fat is not a problem. it just a body type.

In this condition, when you wear clothes you look skinny but when you go off clothes, you will see all the fat clearly that has accumulated in your body.

This is because you have low muscle mass but have a fat mass more than muscles.

⭐REASONS FOR SKINNY FAT

Generally, the Chances of skinny fat more when your body is not able to put muscle mass easily.

AND...

When you don't do any kind of workout but eat too much junk food.

And, When these two factors get combined then you know people become skinny fat.

We don't talk about reasons more, let's talk about solutions.

SOLUTIONS

While skinny fat problems, people usually get confused about what should they do first, bulk or cut?

First bulk then cut is not a bad option.

BUT...

We are not professional bodybuilders.

So, our main goals are to improve our overall body composition.

But... this is possible only we increase our muscle mass and drop our body fat percentage.

And, You should know that the more your body has muscle mass, the more easily it will drop your body fat.

Our aim is to have a good athletic and fit body.

The skinny fat solution depends only on 3 factors:

• WORKOUT
• NUTRITION
• REST

We will talk about every point in detail.

Let's start.....

⭐WORKOUT

The biggest mistake that skinny fat people do is not doing resistance training/weight training and focusing more on cardio.

Please don't do this mistake.

Give more focus on resistance/weight training, not on cardio.

In any form, resistance/weight training will help you more to put muscle mass.

I will recommend you to workout 5 times a week and give 2 days of rest to your muscles. so your muscles will get proper recovery.

And, don't miss compound movements like bench press, deadlifts, squats, military press, etc.

Also, don't do long workouts. keep your workouts medium duration and regress like 45 minutes to 1 hour.

Try to lift heavy. when I said heavy, I men's try to lift heavy according to your strength. and, then increase your weight day by day. don't do ego lifting.

Train one muscle group per day and do 5-6 exercises or per muscle.

And, you can set your rep range like 12, 10, 8.

Just follow these steps while doing weight training.

NOW, let's talk about cardio.

CARDIO

As I said, don't do much cardio.

You can do cardio once a week or twice a week. not more than this.

Keep your cardio duration like 5-10 minutes but keep it best and regress. best is sprinting.

You can do 4-5 sprints after weight training, it will help you a lot.

ABS TRAINING

Like cardio, keep your abs session regress and best.

You can train your abs after the workout for 5-10 minutes without any rest.

WORKOUT STRUCTURE

You can structure your workout like...

MONDAY

• CHEST + ABS

TUESDAY

• BACK + SPRINTING

WEDNESDAY

• SHOULDER + ABS

THURSDAY

• ARMS + SPRINTING

FRIDAY

• LEGS + ABS

And then, take 2 days of rest for proper recovery.

Trust these 5 days of the workout will decide the speed of your results.

⭐NUTRITION

The second factor is nutrition.

We all know how much nutrition is important no matter you have any fitness goals or not.

STEP 1

Step 1 is to find out your maintenance calories.

STEP 2

After finding your maintenance calories just make a minor surplus.

Minor surplus means like if your maintenance calories are 2000 then just add 200 more, which means 2200 calories.

On this road, if someone says that eat junk food/oily food to gain muscles then please don't eat that.

Don't do dirty bulking.

It will only help you to gain fat not muscles.

Everyone should have to do clean bulk.

I will recommend you to have 4-5 meals or 5-6 meals per day according to g to your comfortability.

But, keep in mind...

Your meals should be...

• High in protein
• Well balanced in complex carbs
• healthy fats
• Vitamins and minerals

As you know, when it comes to muscle building then the most important macro nutrition is protein.

So keep your protein 1.5 to 2 g per KG of body weight.

It means.....

If your weight is 60 KG then the protein should be 90g - 120g.

For carbs, add whole grains to your diet like...

• Whole wheat roti
• Semi brown rice
• Oats
• Sweet potato
• Banana
• Millets

These are complex carbs that provide energy for your body for a longer period of time.

Avoid eating refined grains.

• White bread
• Maida
• White polished rice

Only clean eating will help you to gain muscles and drop fat from your body.

⭐REST

Now, let's talk about the final factor.

Sometimes it happens when you are doing the workout, eating healthy but still not getting results.

This happens because you are not giving proper rest to your body.

Rest is the easiest factor.

Just take 7-8 hours of quality sleep every night.

Our body grows when we sleep.

So, a night of quality sleep is important for overall health not only if you have any fitness goals.

If you follow these steps then I will guarantee you that you will drop your body fat and get a muscular athletic body.

So, friends, I hope you like this article, well, if you like please share it with your friends and family.💓💓