Modern Knowledge About Skinny Fat Body Type - Should You Bulk Or Cut First - 2020

Are you skinny-fat? you might also think in the gym that what you should do first, cut or bulk?

Well, just read this article and you will get your clear cut answer.

In this article, I will tell you what to do if you are skinny fat.

Skinny fat is just a body type like other body types so you don't have to worry about it.

TABLE OF CONTENT

• Meaning of skinny fat?
• What skinny fat should do?
• How many calories to consume?
• Should you do cardio or not?
• Should you train your abs?
• Workout split
• How much rest?
• Nutrition

MEANING OF SKINNY FAT

skinny fat means people who are skinny in looks, who are underweight but have fat more than muscle in their body.

When we talk about skinny fat, it means there is no muscle mass almost but there is more fat mass.

But the weight is equally as much as it should be or underweight.

People who are skinny in looks, thin biceps, no shoulder, having low muscle mass but have so much fat in the stomach, quads, etc.

Their skin layer is so thick, you will know when you pinch it.

Skinny is fat also high body fat.

WHAT SKINNY FAT SHOULD DO?

So if you are skinny fat then you have to follow the 2 phase process.

Now, in the first phase, what is your first goal? you don't have muscles. so, you have to build muscles first.

Now, it doesn't matter that your body fat percentage is 15%, 18% 20%, you have to gain muscles first.

WHY?

Because you don't have many muscles but you have more fat mass than muscles. so, there you will have to put muscles first in your body.

But, you have to take care that you don't gain fat. means, if your body fat percentage is 20%, so it should stay the same while gaining muscles.

Now, when you gain muscles approx 10-20 pounds then you will start your 2nd phase.

In the 2nd phase, you will drop your fat and have to save your muscles too.

So it's a 2-way process.

Summary

In the 1st phase, you will build your muscles and in the 2nd phase, you will drop your fat while saving your muscles.

This is your 2-way goal.

HOW MUCH CALORIES TO CONSUMES?

See, you don't have to consume too many calories while this process like 3000, 4000, etc.

You don't have to cut the calories on an extreme level and don't have to increase the calories on an extreme level.

So how much you should consume?

See, it depends upon person to person, here are some steps by which you can find your maintenance calories.

STEP 1: CALCULATE THE BMR

Use an online BMR calculator or mobile app

Enter height, weight, age, and activity level

STEP 2:CALCULATE THE MAINTENANCE CALORIES

(FORMULA: BMR x 1.5)

Let's assume that BMR came in 1700

1700 x 1.5 = 2550 calories

So, maintenance calories are 2550

Now, you can add and reduce calories according to your body.

But, please remember do not to reduce or add calories at an extreme level.

SHOULD YOU DO CARDIO OR NOT?

Cardio is very good for the human body and very effective to lose fat.

But, here you are skinny fat and skinny fat don't have any much need of doing cardio every day.

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

Please don't do cardio 5 times a week or 6 times a week. it's totally bad.

SHOULD YOU TRAIN YOUR ABS?

I've seen people don't train their abs and I 'vee also saw people who train their abs every day.

Both are the wrong ways...

Abs is a premium muscle. by that muscle, our body looks premium.

Abs is also a muscle group like other muscles. you have to train it like you train your other muscles.

If you are training your abs every day when it will recover? you are not giving time to your abs to get repaired.

And, if you are not training your abs muscle then it's also wrong.

Anyone doesn't matter skinny fat or anyone only needs to train their bass once a week or twice a week. not more than this.

WORKOUT SPLIT

Now, there is a lot of workout split in the market.

But...

Please don't do a double muscle group workout split. means don't train your 2 different muscles in one day.

Try to train one muscle in one day or one muscle once a week. don't train any muscle group twice a week.

HOW MUCH REST?

You should take a rest of 2 days a week.

Means...

You can take rest after 2 days of workout or you can take rest after 5 days of workout.

It also depends on the gym schedule and your schedule.

NUTRITION

I also said previously that you don't have any need of taking too many high calories or too many low calories in your nutrition.

Don't do this, if you do this then you will not build muscles, you will always be skinny, so don't do that, please.

What is our goal here?.

To build muscle and drop fat.

You have to take calories according to your Maintenance calories.

Please avoid junk food, alcohol, and packaged food too.

It will not build your muscles. It will make your skin thicker.

If you eat them, you will be a skinny guy in looks but your skin becomes thicker.

You have to eat clean and healthy nutrition.

Please don't do bulk on an extreme level as well as please don't do cut on an extreme level.

You have to do clean gain, which means you will only build muscles and fat, and then you to do clean-cut, means you have to drop you fat and have to save your muscles too.

NOTE: I will publish a nutrition plan for you tomorrow. stay tuned

So, this is your process, your process is different from other people's processes but t will give you results.

Remember to track your progress...

• Check your weight from day 1 to day last
• Take pictures every week
• Track your strength

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