How to Fix A "Skinny Fat" Body (STEP BY STEP PLAN)

Do you suffer from a "skinny fat" body and happen to be looking for a fix? Don't worry, you've come to the right place. In this video, I am going to break down what a skinny fat physique looks like and how to fix it once and for all. The best part is that I have a very simple plan for you to follow in order to make a skinny fat transformation to lean and muscular.
The Perfect Total Body Workout referenced in the video can be found here
• The PERFECT Total Body...
It starts by identifying what a skinny fat physique looks like. When you think skinny fat, you picture someone that has skinny arms, no chest development, skinny legs, and excess of body fat on their midsection. As "Arnold" says in this video, someone that looks soft and frail at the same time. It really comes down to an understanding that someone with a skinny fat body is carrying excess body fat while lacking any muscular development.
When it comes down to being skinny fat, don't be confused into thinking that this is a problem only for a certain age group. As a matter a fact, while you might think this is a problem for younger individuals, it occurs as you get older too, but gets even harder to get rid of as fat deposition changes as you age. You also have to understand that skinny fat is not a weight problem. As a matter of fact, two people that around the same height, carrying the same bodyweight could look vastly different. It comes down to the level of muscularity that an individual has.
Muscularity is the game changer here. Someone carrying a little extra body fat, but is relatively muscular, will automatically look more appealing than someone that does not have the same muscularity but is at a lower body fat percentage. So, if muscularity is part of the solution, what do we do from here?
Well, it starts by picking the right workouts to engage in. For those that are skinny fat, I always suggest that they start with a total body workout split, for a few reasons: they require low commitment in terms of scheduling, they contain compound movements to work multiple muscle groups at once, they train essential movement patterns, and they are easily progressed in terms of weight added and progressive overload.
The one thing that I notice with people that are skinny fat that are currently training is that they are lacking an adequate training intensity. In order to see the best results possible and to really reinforce the skinny fat transformation, you have to be training intensely enough.
The other half of the skinny fat solution equation is your nutrition. Now, while that might seem obvious, you have to understand where the likely shortcomings are stemming from. I find that the area that people that are skinny fat are falling short in is their protein intake. Since you are trying to build muscle, your protein intake needs to be high enough to support that. I recommend 1-1.2 grams of protein per pound of bodyweight if you are trying to build more muscle to get rid of the skinny fat physique.
In order to combat the skinny fat problem through your nutrition, you need to start by making good choices in what you are putting in your mouth. The choices you are making are likely what's causing the body fat issue you have right now as well as the lack of muscularity. In order to build muscle and burn fat at the same time, you need to be in caloric deficit with the proper amount of protein. By increasing the amount of muscle on your frame, you will raise your basal metabolic rate, meaning that your current maintenance level of calories will soon become a deficit.
Once you adopt this way of eating, stick with it for 1-2 months to not only make the way you eat a habit, but to also see what kind of results you are achieving.
With your new style of eating, making a few swaps in the way you prepare your meals as well as some ingredients used, you can actually enter a greater deficit than you were in before. Not only will this allow you to burn off a few extra calories per meal, but you will still get to eat the same foods that you are already comfortable with. Start with your swaps in a single meal and see how it goes. If you find that you need to take in even less calories, make a swap to another meal as well, but I have never seen someone need to make more than two meal swaps per day to reach their goals.
The Skinny Fat Fix - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
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.

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/skinny-fat-fix-2024 If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@novicetheaf]

Hey Jeff hope you're doing well man ✌️

[@bigmikeobama5314]

dude has some pepperoni asz nipples

[@haryettelorrainemakmot4564]

Pick me, please... I really need to lose weight...

[@ValeriaM1983]

Clicked! Hope I win!!!

[@winniebananab]

🎉

[@FitOneswithVarun]

2:40 - Full body 3x a week 4:20 - Effort Required 5:20 - Protein 6:27 - Sample Meal Plan

[@joshuaizly5502]

Oh thanks, It hasn't been even 10 minutes the video is uploaded how did you manage to think of this?

[@FitOneswithVarun]

@@joshuaizly5502 I may be a time traveller

[@civil_fellow2985]

​@@joshuaizly5502 AI summarization

[@nitro8611]

"Effort required" The part people forget

[@downhillupside]

@@nitro8611 Nah, it's mainly the eating portion. It's easy to go into the gym and work out hard. It's much harder to stay on a consistent diet.

[@Strangertoyourlife]

Both workouts example: Workout A: Barbell Squats 3 x 5 Barbel Hip Thursts 3-4 x 10-12 Barbell Bench Press 3 x 5 Weighted Chin Ups 3 x 6-10 (to failure) DB Farmers Carry - 3-4 50 steps Face Pulls 2 x 12 Workout B: Barbell Deadlifts 3 x 5 Barbell Squats 3 x 4 Barbell OHP 3 x 5 Barbell Rows 3-4 x 10-12 DB OH Farmers Carry 3-4 - 50 steps Face Pulls 2 x 12

[@michaelscott8896]

My little brother has that same shape. I never thought to call him skinny fat, but that’s way cooler than Tittyman.

[@clos-xr6xdr]

You should be cool to your little brother.

[@LowTide941]

Titty the tatman?

[@freddykripper7385]

😂😂😂😂

[@highdesertjohn]

😂

[@ancientwarriors67]

😆😆😆

[@NoobSileNt]

Increasing the protein take is really a game changer. Keep it up guys we all gonna make it

[@MarcelNL]

When I was younger, people adviced me against that. I really wish I hadn't listened to them back then.

[@Dr904]

I thought I ate enough protein, because I already ate more protein than most people I know. But once I increased it. I suddenly made more progress in 3 months, than I did during the whole year before it!

[@sandpingu]

I used the formula to know how much protein I actually need and realised I was not eating even half of that!!!

[@DeeTeaDee]

But what if you weigh 240 pounds ??? How does a person get 240 grams of protein a day and NOT pile on the weight?

[@ms.carriage318]

@@DeeTeaDeelow cal protein shake, steak ~50g per 8 oz serving. That’s 100 gms in one meal and only 800 cals or so depending on the shake

[@matttipton6009]

I’m currently at 2:02, walking 15-20k steps throughout the day and doing 100 push-ups every other day, planks on opposite. This guy’s channel has offered me a LOT of help!! I’ve never worn medium shirts or 33 pants until now. Not done but progress feels damn good. Please pay attention, this stuff is really helpful if you apply it!!

[@sherpa6071]

Congrats! That is awesome!!!

[@richardjones8303]

Morning Jeff. Im a 62yo 7 stone weakling who has been following your 100 series. For the first time in my life I have put on weight going from 62kg up to 66kg. My percentage body fat has fallen from 18% to 15%.Thanky you for your guidance. It’s been fun. Can’t you get on British TV and get most of the British slobs/SFs off the couch…I know Jessy doesn’t like flying so I am willing to be your sidekick/stooge here in Blighty.

[@edge3220]

Sleep is also very critical. Non-negotiable.

[@wildfyre116]

For real! You don’t make muscle in the gym, you make it during recovery (sleep) afterwards. If you aren’t getting 7-8 hours every single night you are doing yourself a disservice! Parents of young kids, early shifts at work, school, etc. - all these mean you need to get to bed earlier. That usually means less time to yourself, less time for other hobbies, etc, but if you want the best results you can get from lifting, you’ve got to make some concessions elsewhere.

[@kriss5081]

@@wildfyre116can i get 4 hours at night and 3 hours in afternoon?

[@sarahdell4042]

The downside for some of us as we age is getting proper sleep. I can’t tell you the last time I had over 6ish hours of sleep? It’s impossible for me to sleep longer than that now that I’m in my 40s

[@aaronharman5431]

No its not. Fix your habits. Get morning sunlight, wake up at the same time everyday (including weekends), meditate to control your stress so cortisol doesn’t release at the wrong time, don’t have caffiene past 1pm or at all. Same with alcohol. Don’t eat within 3 hours of sleep, don’t use screens or have any lights on 2 hours before sleep, etc. i could go on forever

[@sarahdell4042]

@@aaronharman5431 I have no stress. I just can’t sleep beyond 6ish hours. I’m up early at the same time every single day and swim. All of the older people I swim with have the same story. They’ve required less sleep as they aged.

[@chriskola3822]

As a "skinny fat" 50 year old guy I can honestly say, deal with this stuff while you are young guys. It gets waaay harder the older you get. It isn't impossible but results come a lot slower.

[@Devin7Eleven]

I’m 27. Too late?

[@Chazzmatazz]

​@@Devin7ElevenNot even close

[@MaximusAdonicus]

@@Devin7Eleven Nah! I started at the same age. Put on 20kgs of muscle mass in the next 2 years 💪 Been at it for over 16 years now...

[@chriskola3822]

@@Devin7Eleven It's never too late, it just isn't as easy as you get older. I used to be able to hit the gym for a week or two and see results. Now, it takes months.

[@jeffholiman5458]

I am 52 and I couldn’t agree more. I’m looking a lot better after 8 months, but the results come a lot slower. Do this when you’re young and develop the habit!

[@mrpotatohed4]

When I was skinny-fat, there is no way I would have been doing weighted pull-ups.

[@gonderAmh]

right ?! I feel like pull-ups are sooo hard for skinny fat.

[@yvanyvanovich4311]

man Ive been hitting the gym for years and theyre still a struggle, can barely do 5 reps with 10kg strapped on

[@gonderAmh]

@@yvanyvanovich4311 once u can perform one, its actually "easy" to progress by just doing it whenever u can all day long. the problem is that SINGLE one pull-up

[@highdesertjohn]

For sure weighted pull ups are hard. Maybe scale it back doing Latt pulldowns instead and working up to pull ups then weighted pull ups

[@ryandeffley7652]

People should get really good at just bodyweight pullups first, which most people don't do. They hop into weighted too quickly. 1) Legs straight/stiff no swing. 2) Pulling up to chin full above far. 3) Pause for 1-2 sec at top. 4) 3-4 sec slow negative descent. 5) 1 sec pause at dead hang to stimulate dead weight on every rep. **When you can do 10-15 BW reps consecutively with strict form like this, then gradually add weight. But until then, stick with just BW reps.

[@overturee1928]

Great video Jeff! The only thing I would say is that getting in shape is a 3 component equation: exercise, nutrition and sleep. Sleep is always overlooked.

[@JoeyRam.]

Jeff is always making exercises not feel like a boring routine. Something new to try while conditioning muscles to avoid injuries. Can't have it better than that. 👍🏻

[@AgentwillyBanksbabay]

That’s what it is though 🤨 a routine that’s not supposed to be fun it’s supposed to build your character, drive, determination, mental stability, mental capacity and teach how to embrace the moments of uncomfortable. Results such as being stronger, looking good, feeling good, having confidence and knowing your self worth because you put in the work is FFFFFFFFFFFFFFAAAAAAA FUUUUNNNNN to me my boi

[@chigenerator]

In my opinion a much too complicate routine. No need for all that if you just want to improve from skinny fat to normal.

[@ouroboros6125]

Another bonus with consistency when you do 3x week full body workouts; With a default of M/Wed/Fri. Say you miss your Monday workout. Now you can still do Tu/Th/Sat. If you miss your Wed workout, your week is now M/TH/Sat. Say you miss your Fr workout, your week is now M/We/Sat. 3x full body a week is FANTASTIC if you struggle with consistency early on. With 4-6 day workouts - if you miss a workout - it's hard if not impossible to recover that lost workout. But if you work out really hard 3x week doing full body training, missing a day, maybe even two, you can STILL hit your goal of training 3x a week to maintain 100% consistency. So the 3x week full body workout is great if you're a beginner and struggle being consistent. Because you always have a safety net in that you can stagger your workouts down that same week.

[@davidenativo]

I'm a skinny fat and I've been fighting this forever. Lately I've been able to make great strides in improving my physique and I've never put on as much muscle and weight as I do right now. I hope I can continue to progress but in any case 2 things were decisive in this "transformation" of mine. Number one: push in every workout that I do. Jeff is right here. Don't get hung up on set reps. Find the numbers that work best for you, which give you a clear baseline that you can progressively overload and push every time. Effort is the goal, not reaching an abstract number. You have to improve. You have to go beyond your limits (safely). Do not be afraid. Keep trying new things, adapting, changing, learning. Number two: carbohydrates. Now I have no idea why, and I wish Jeff could give me some insight on this, but since I started eating more carbs my results have literally skyrocketed. I'm Italian, so I've never been shy about eating carbs. However, I had started eating a lot of protein. I ended up with something like 3 grams per pound of body weight. However, I didn't feel good about my diet, about the food that I ate, about myself. So I decided it wasn't worth it and was ready to give up some muscle in exchange for a more balanced diet. I only ate proteins found in natural foods, coming in at something like 1-2 grams per pound of body weight. I immediately started to get bigger, like never before. Again, I have no idea what happened, but what I've learned is: don't get overly fixated on protein.

[@juliandiamknd9703]

Maybe the increase in carbs, included an increase in calories as well. If you want to build muscle you need excessive calories to build with. Just not too many otherwise skinny fat just turns to fat! 🤣

[@UnseemlyGenie00]

Carbs hold water so that's why your muscles blew up. 3 grams of protein per pound of bodyweight is insane.

[@willusher1723]

Not even skinny fat but just wanting to put on muscle and this sort of recaps the basics again for me in a clear precise no bs way 👏 ATHLEAN THE GOAT BABY 🐐

[@dragonofdolittle1332]

Working on this now. 1 month in and have gained significant muscle and remain the same weight. Slow and steady to make a permanent & sustainable change. Working so far.

[@antoneverbright]

Whats your routine

[@tomsmith3216]

Even through a back injury that's stopped me from going to the gym, simple exercises and diet means I'm the same: stable weight, slow but steady changes in body composition. It's not rocket science: more protein, hit your chest and shoulders, eat more veg so you feel fuller on fewer calories.

[@darioxbrow9223]

How much do you eat?

[@restistance4387]

I Used to be skinny fat.I was at.140p.6f.In 3 years of traing I went from 140p.to 185p.And was less Skinny fat.I used weight gainers. Worked out 3 days week. Squat, Deadlift Bench press.on the same days. The game changer for me was Going to muscle Failure.and Doing strength training..3×6 or 3×8 resting 2to.3m. In between reps.Key on the 3rd set I pump out a extra 2 reps to Failure.After 4 weeks I added 5 pounds on each exercise. If you are a hard Gainer. Strength train.not bodybuilding. And less is better.Dont do A bunch Of variety of exercises. Stick to the basics.The big 3. I'm in my 40s, this comes from experience.. For the first 2 years no matter what I tried. I couldn't put on weight.In my early 20s.Intel I'd figured it out. And this is before KZbin. Sorry about the long rant And the English grammar. Just Trying to help.the younger Generation out. Health and fitness. On youtube can. Be over, Whelming.

[@Kyle-pl6rl]

Them pepperonis make it worse.

[@Mardellio]

True 😂

[@woodfamily5229]

I read your comment before clicking play and was wondering what you meant. The second I saw it, it was obvious. haha. Pepperonis

[@ryanbotha7256]

I came to your channel literally last week to see if you had any videos on skinny fat. It's me right now and desperate for a fix. Thank you for this!

[@aseriesofdoobs]

Just wanted to thank you for the free vids. I've followed only some of your advice so far and it is working. I've been at it about 2.5 months and I'm in the best shape I have been since I was 18 (I'm 37). Thanks!

[@Rebecca-tn1yv]

I like that Jeff wasn't trying to choose an "appropriate" language to describe a body type and state what looks better. Because the way you look tells about your lifestyle and some character. Great video!

[@Flipcupch4mp]

This is great diet advice to understand what your true maintenance calorie intake is. This is something a lot of people never figure out but its very important.

[@josecuervo311]

Thanks Jeff. 31 year old here, suffered from skinny guy to now skinny fat as the years have gone on. Always looked for a solution and have suffered from the mentality you mentioned, 3 sets of 12. I will take this plan and put it to work. Thanks for looking out for us skinny fattys. Means a lot 🤘🏽

[@gradybird3336]

I just discovered your channel, in the nick of time! My career was quite physical and kept me in great condition, but after I retired I took several years off and went to pot. I just joined a gym, have a personal trainer, and am doing water aerobics daily. I love your channel! Thank you so much for your inspiration! I'm just getting back on track, but you'll help me stay there!

[@sherpa6071]

Really great recap. Thank you for your time and consistency.

[@snipersev0743]

Always on the dot with these uploads and i was just looking for a video like this

[@CFT3D]

Bro i feel called out. The second pic at around 1:30 is me *with* some progress already... But i gotta say, I ran starting strength over the course of a few years with interruptions. I got fairly big legs out of it. But i never made any progress on my upper body. Like none. I had different trainers check and correct my form, had people spot me. Nothing. I've gotten some clues from your other videos and use cable based exercises for now and focus on upper body. It's the first time in my life that i feel I'm hitting my chest. I also have a very hard time getting anywhere close to that protein intake but I'm focusing on it even more this time around. Hope I'll get somewhere this time.

[@matthewraj7706]

Best channel in youtube , free knowlegde. Need more videos like this, straight to point and no bs. Thanks jeff

[@supersaiyanzero386]

At Jeff's height (+/- an inch) i got up to 286. Im under 200. TIPS: 1. less booze (low calorie beer and liquor still will mess with that and can also lower strength, energy and cardio. Limit it. If youre getting wasted friday and sat you will be limited. ) 2. Ride bike, walk, hike, or hit a heavy bag, jump rope, get moving and pick something you like. 3. Include seperate cardio workouts outside of your training or find an activity that promotes cardio within the training or do an undulating routine. 4. Dont step on the scale more than once per 2 weeks TBH. Absolute deceptive tool. Doctors mainly do that so they can have your weight on a graph estimated over a long period of time and possibly to calculate dosages in some cases. 4. Creatine is great 5. Stop worrying about getting enough protein or carbs daily- just make sure you're getting some from food and if you need more get a whey protein or add more high protein food or drink. The scientific consensus or at least the one cited consensus for the amount of protein you need was 40 G total per day when I first started. I have actually gotten too much protein and it destroyed my kidneys and I had to go into the hospital so don't try to get 300 a day. Just go 1/2 or 3/4 to 1:1 BW. (I have more but I really don't want to get into it these are the simple things that I see people screwing up fixating on.) Ps. Google any supplements you have all of the ingredients especially those with long chemical formulas because the way that companies get away with selling anabolic steroids legally in pill form is by changing a few molecules around in an insignificant way to where they can just keep tweaking it almost forever and it will still be anabolic unless of course you are seeing a doctor every 3 months and getting a full work up and have no underlying health conditions and are in perfect health and have a great family history LOL it's not worth it you are never going to be Sam Sulek (well not in your 20s), and you dont want to be tbh. Stay well With exercise and nutrition take a bigger picture approach, dont measure things daily like a bigorexic or WSM/IFBB. We are not there, and it is expensive and dangerous to be at those levels for decades. Those are competitions and those who have taken them as the lifestyle to the extreme that some have are going to have a consequences or are already dead or have some serious health condition there's no need to be that other than outside of your designated time to compete just be better than you were in your last workout. 5lbs, 1 rep, intensity- anything.

[@aaronharman5431]

Nice advice, but realistically you just need to be in a calorie deficit. There are endless ways to get into it.

[@dokterbc]

I rewatched it and really like all your videos! Injuries with heavier training have become an issue. While I always had a hard time with progression I now (over 50) easily hurt joints especially shoulders and knees if I push myself. Any tips for that? Thanks again

[@JayCompost]

Thank you so much for all the heard work you do. I always enjoy your videos. Please keep up the good work. It would be fun if you did another Ann workout.

[@Seenbastian]

I used to have that exact problem 3 years ago. This workout plan ultimately works for ectomorph bodies. Coupled with going through a 6 month fire standards program, change can happen and you will thank yourself for it. High protein intake, work till failure in a safe manner. You can do it.

[@ItsNicolau]

Solid video, with great advice that works and is easy to understand. Good luck bros

[@wartodust9209]

The amount of information you share in one video, amazing.

[@michelejp69]

Being training for nearly 40 years and still don’t have the results that I want. As a 55 year old woman, I’m going to try this workout, as I believe my upper/lower workout just isn’t working anymore. Plus I definitely need to eat more protein.

[@UgowestLx]

Super cool vid Jeff. Sports and good nutrition is a game changer for quality living. Thankx for inspiring and helping to make a change.

[@illumina-t-info]

Love the videos, they are really helpful.

[@jaredmccain4106]

Jeff, you are changing so many lives man. Thanks for what you do!!

[@xCaspow]

“It’s a simple two steps” The two steps: lift and diet for years 😂

[@aaronharman5431]

Not really. It’s simple but not easy. I went from skinny fat @20% body fat to abs in a month. Once you have that base where you’re skinny the muscle you gain will be very obvious from month to month as it’s not hiding under any fat.

[@virtualjamie]

Great video. One of the challenges I face is calculating nutrition. I eat super healthy, and I eat plenty of protein, plenty of calories. And I'm getting great gains. But trying to count everything, I think would cause me to lose the commitment to my nutrition habits.

[@LatimusChadimus]

I'm actually on the video to support the channel and potentially win a free program but I used to be that skinny fat and I've helped a lot of people with it so this will just make helping them potentially easier going forward

[@MarceltheDesigner]

Thank you sir. I really needed this video

[@MrCharleswr]

Jeff delivers. Always a generous man.

[@Kiki-du2bo]

It's simple. Whenever Jeff uploads a "skinny fat" video, we're about to get one of his best videos ever.

[@hisham_px]

Hi Jeff, I have subscribed your channel today. Thank very much for sharing valuable knowledge for us. I am from Sri Lanka

[@Nethanel773]

Thank you, as always, for your excellent strengthening and health content.

[@HoliGallistur1023]

Ha , jokes on you .. I never go to the beach

[@mustardbrown]

I bet you don’t leave your mom’s basement either, other than to replenish your mini fridge with Monsters.

[@youdontknowme5969]

That wasn't nice. I don't to the beach because I'm land-locked.

[@sadmemories6707]

Sound like a skill issue to me

[@mickethegoblin7167]

​@@mustardbrown wtf is wrong with you

[@ericB3444]

Yous be missing out on wave 9 and wave 3939.

[@ovidiuc4]

I'm skinny fat and the full body workout is great. I've started doing it after one of Huberman's podcasts and the results are visible fast. Also what helped was not to change exercises so often.

[@antoneverbright]

Basically you put time for each exercise, right ? Whats your plan ? The same in the video???

[@ovidiuc4]

​@@antoneverbright I do one exercise per muscle group, 5 sets of 8-12 reps (wherever failure is). And do all major muscle groups per workout. Not necessarily the exercises Jeff recommends, as I have injuries so I have to adapt. Same exercises for about 2 months before changing. And I always time the breaks. I think is so important to time the breaks: keeps you consistent, you get out of there fast, don't slack around on the phone. Anyway, don't think I'm some muscular dude, I just noticed better results with the full body workout vs the regular way of splitting them during the week. And thought I'd share. Missing workouts is my biggest problem though. And the fat part of the "skinny fat" gets bigger and bigger as I get older.

[@RyanZPianoGuy]

6:47 that’s a darn impressive circle Jeff ⭕️ 👀

[@ErenYeager-iw2yz]

Bro really needed this

[@eyespy3001]

I’ve had that A/B total body workout screen-shotted on my phone for years now. It’s a decent training plan for beginners. It helps you get used to different exercises. However, I highly recommend switching to a push/pull/legs routine after a few months. You will see significant changes quicker because you will have more recovery time per muscle group; something that total body workouts fail at, especially for beginners.

[@MaximusAdonicus]

Depends on the person's age and recovery. Most 20 yo's should easily be able to blast full body workouts. I did fullbody at least my first 2 years and that's what I recommend to everybody else too, it's the fastest way to gains. Switching to PPL after just few months would only slow down the gains considerably.

[@gonderAmh]

recovery time is a myth, most muscle recover withtin 24 hours once u are used to training, specially if u're under 35-40yd. After my first workout I couldnt walk for 2 days and kept feeling it for 1 week, but after few workouts back to back I recover within the next day session

[@eyespy3001]

@@gonderAmh “Recovery time is a myth. Trust me bro.” Recovery time is not a myth 😂 You’re tearing your muscle fibers. Those fibers require time to repair and recover. It’s the simplest biological science. If you’re not feeling soreness after your workouts, you’ve plateaus and not lifting heavy enough and not progressively overloading.

[@gonderAmh]

@@eyespy3001 and science says muscle recovers from that trauma within 24h most of the time. Its not trust me its science, and TRUST ME I"ve read a lot, and seen a lot of videos and channel and its now confirmed with my personal experience

[@gonderAmh]

@@eyespy3001 I never said "i dont feel soreness", but there's a difference between feeling them and actually not to be able to workout due to soreness. And when the muscle start to heat up, the soreness is gone until few hours after the workout.

[@TonyMaas-b5f]

Basically to sum it up just eat on a clean 2-300 caloric surplus and so light cardio a few times a week, build up mass first then cut down with high protein diet after your bulk

[@nathanw5470]

Hi Jeff. Thanks for the great content. This video is spot-on. Can this workout be converted to dumbbells only? For those of us who are equipment-challenged?

[@nomnomyourmom]

he made lots of total body dbs videos

[@alichohan1999]

Thanks for this video you solve my issues please make more videos on this body type

[@cathycorrea541]

Excellent, Jeff. Thank you

[@JanM457]

That's a solid Arnie impression!

[@adsauto_swami]

Hey Jeff, just wanna thank u because 5years ago I started doing workouts by just watching yr videos, and today I have a good physique, all because of yr gold content on yt which🙌🙌

[@pyccmischa]

I like going to failure and it gives me the feeling of a workout well done. My problem starts the next day and 4 days thereafter, where I am still sore and can't put in another workout in. Having a child in daycare introduces me to all kinds of germs every couple of weeks as well.

[@kevwatson8787]

I had similar problems a couple of years ago and found doing a stretching or yoga session (around 25-30mins, VERY low intensity) on my ‘off’ days, helped to loosen up everything. You can literally do it in front of the tv. In addition to that, LOTS of water and as much sleep as you can get!!

[@pyccmischa]

@@kevwatson8787 thank you. I'll try that on my 'off' days.

[@kimchinoodle3640]

Been watching for a couple of years now, really appreciate the content thank you

[@goaltotroll4241]

the 'stop doing 3 sets of 12' video is really great and very important to help you push hard. highly recommend

[@digger6under998]

Love your vids man. Big fan! Honest question here…interested in trying the total body workout 3 days a week. But what I’m worried about is working the same muscle groups multiple times a week and still being sore. Wouldn’t I just be spinning my wheels in the mud if I’m working the same muscle groups every other day and we’re still sore? Couple of my buddies and I have been doing the push/pull/legs 3 days a week before work…liking it but honestly looking to switch it up to this plan. Love ya man! Keep the vids coming!

[@nomnomyourmom]

If you're sore, switch the Rep range to 15-20

[@Bonez767]

7:15 damn that’s real I needed to hear that. I been eating “workout meals” for a few months and working out I’ve had some progress but at night I do crave cereal and just sugar snacks and I feel it’s killing the progress

[@benjaminmuller753]

Hi Jeff. Your videos are great and super helpful to me! Im doing a full body wirkout for three months now and I can see first results now. Im doing my Workout in an electrik Strength-endurance Milon circuit. It works with an excentric overload. Every time I ask myself: what would Jeff say about this kind of workout? For now i try, not to be married to the repetitions and sets😅 Could you make a video abou e-gym circuits? Greetings from Germany👋

[@myst8217]

I gained weight after hs then lost it a few years later but went a lil too far and basically started losing muscle. I've been fighting against skinny fat ever since but now I'm finally getting past that just enough

[@Zamyplays]

Yea that’s what I eat eggs milk used to do peanut and jelly Samwiches and a fruit salad and my favorite oatmeal

[@Guy_on_Youtube]

How long does this take? I'm 125 lb. Skinny but not super skinny fat (Indian/Pakistani most fat is in my belly area) How long does it take to see results? Thanks.gyming for 3 weeks now 3x a week with a similar program but less intense since I'm just starting but I'm gonna try this soon.

[@antnfs]

Your channel could use a counterpart called AthlEat X led by a cook with a knowledge of the literature on muscle physiology. How to cook chicken breast or turkey mince perfectly and make ‘bland’ muscle-conducive meals as delicious as possible. You could probably corner the market where Hello Fresh meets gym rats. I’d love to head something like that.

[@BethVonBlack]

Have you seen what Jeff eats? lol.

[@RussiAashiq]

He had a video of him whole day eating

[@vanessagoddess1]

it would be great to see this total body workout with just dumbbells, esp for newbies. What would you swap for the chin-ups and facepulls?

[@CatalinPopescuyy67328217ruyd]

@athleanx Jeff please make some videos about these subjects: 1. Best workout protocol to maintain your muscles in the summer time when is very hot and you have no air conditioning. 2. A good muscle hypertrophy training routine that can be sustained for people over 40. 3. Advice for people that have developed a lot of stiff/joint pain from training with weights for a long time. After 40, my body feels very stiff and have a lot of joint pain and stiff muscles in the morning. I train 5 days a week 30-60 minutes/day. I do stretching and some foam rolling and self massage. Nothing seems to work long term - only temporary relief. Thank you.

[@nomnomyourmom]

1. You can't maintain muscles when it's hot? 2. Doesn't matter what your body shape or age is, everyone trains the same

[@nomnomyourmom]

3. He already made tons of joint pain and morning stretches, I'm assuming you're making your own routine instead of doing his.

[@CatalinPopescuyy67328217ruyd]

@@nomnomyourmom 1. Yes, I lose weight when I train in the summer time. And I can't use the same amount of weight unless I want to swim in a pool of my own sweat. 2. You are wrong. If you are telling me you can use the same weights and volume as when you were in your 20's you are the one exception. I can't. I feel a lot more tired from a similar training style I was doing in my 20's. Now I even train smarter and in all rep. ranges. Now I know to use back to back, supersets, drop sets, I eat healthier, I sleep more but feel more tired (guess lower sleep quality) etc. I guess I'm looking for new ideas or approaches that might make training fun again and see some new gains....

[@CatalinPopescuyy67328217ruyd]

@@nomnomyourmom The problem is that the effects last for an hour or two. After that still stiff and in pain especially in the morning. And I don't have time to stretch and massage every morning and evening. Getting older sucks. My recovery rate is slow and painful.

[@nomnomyourmom]

@@CatalinPopescuyy67328217ruyd 1. I mean there's no kind of "workout protocol" that prevents you from sweating, what do you expect to see? 2. You probably stopped training, that's why you can't lift as you used to, unlike Jeff, there's no exception there's only consistency. No matter what age you are, you gotta start as a beginner and build yourself up, that's what "everyone trains the same" means. Jumping immediately into higher levels is the opposite of that. 3. So are you following your made up routine or Jeff's? You need to rehab for those joints, and stiff doesn't always mean stretch, you might need to strengthen it instead. Not listing the specific symptoms just make it harder.

[@clayjames2461]

Jeff, great video. One question. The workout split you recommend for this "skinny fat" program focuses, as you said in the video, on compound exercises. Do you recommend adding exercises to hit some of the muscle groups those exercises don't specifically focus on, like calves and biceps?

[@nomnomyourmom]

You can add Biceps triceps superset like in the perfect PPL video Lower arms, lower legs, Core can be trained everyday

[@Denbeeer]

Best channel on KZbin

[@luistalavera6392]

Brou, this is pure gold, thanks a Lot!

[@ChristianStuff256]

Jeff. I’ve been working on this for months now. I hit hypertrophy three days a week, I inject high levels of protein, I’ve cut the sugar out. Could the problem in my growth be related to my lousy sleep patterns?

[@supersaiyanzero386]

I go from 210 to 180 then back up. Was building muscle, now just preventing catabolism through single exercise 20 to 25 sets in 90 min. Life got in the way, strange injury and soul draining job. Still, if I sleep the night before i do a workout before work 7x/week. Thats how i dont get overweight.

[@The_prince._]

Keep up the good work Jeff

[@Lol-fx4rz]

👍👍

[@rp2895]

More protein (1.6 to 2g per kg), more carbs (not from junk/processed food, rice, potato), more recovery, better sleep, don't overdo cardio, there you go.

[@faidray5239]

wdym not rice what we r gonna eat then

[@Monkey_slapping_keys]

Doing a full body twice a week, marathon not a sprint and it fits with my rotas and want to do cardio work. Might try this as an alternating block every month or two, adjusted for a bit more volume.

[@Crackingseen]

Protein math was a little off with recommending 1g per lb for skinny fat. Should still be 0.7/0.8 per ideal body weight you want to be.

[@nomnomyourmom]

Then lose muscles while losing fat instead of building them at the same time then

[@nomnomyourmom]

Per "ideal" bw you wanna be is bogus, your body doesn't care what that imaginary ideal bw in your head is, what it needs is now

[@RipRoaringGarage]

I just cant eat enough. Im trying. I work out 5 days a weak. Im getting shredded, but Im tall af. I still dont like my results (which I do use as a positive. I hate my body, so I punish it lol). But eating...I just cannot get in the calories. I eat about a lb of beef and bean chilli with a heap of cheese and about 5 spoons of sourcream every day. I have one Entenmanns donut in the morning. And thats it. I cant eat during the day (had intestinal cancer, and I cannot digest during the day. I pass out). Had a bunch of medical problems, from broken spine in two places, with the fusion, had a heart attack from a congenital unknown issue. I even told my doctor, I dont care. Im working out. Hard. So his job is to keep my heart ticking because my job is to push (and pull and legs lol). I wish I could take in more protein and more colories. Im stuck at 195lbs at 6'5" Any ideas? A protein pill? lol. Seriously, I am grateful for you and Jesse for putting out these videos. I am stronger than ever, and every workout I do more reps or heavier. Just wish I could get a bit heavier.

[@Preston_Smith]

All you got to do is some bulk up workouts and some good ab workouts and that will take care of it

[@FearlessP4P1]

Real OG’s saw the previous thumbnails

[@youdontknowme5969]

After watching this video, I didn't realize Earth Day was an appropriate day to set new -resolutions- *_goals_*

[@AgentwillyBanksbabay]

Man I was skinny fat for so long. Been working out for 7 months went from 190lbs to now 220lbs got a tiny push in my belly but I have abs and a chest and my arms went from 12 1/2inches to right now 17 3/4. Consistently is key with eating and drinking water the weights is the last objective

[@Svzfu]

I'm currently 200lbs and trying to get out of this category but not sure how, when going to the gym it either doesn't work or I'm too weak and when I decrease the weight the least I can it's too weak😂😂

[@AgentwillyBanksbabay]

@@Svzfu start eating a lot a one drinking half your body weight in fl ounces in water. So you’re 200lbs drink 100oz of water daily. Eat atleast 180 grams of protein with shakes, burgers don’t matter. You got this it’s easier once you start a good nutrition

[@Svzfu]

@AgentwillyBanksbabay Idk what to eat and if when i eat will effect muacle growth when going to the gym, I also have lack of energy so I struggle to do much in the gym. Went for the first time in a while today and it went really bad 😭

[@Mentaljedi]

I've started fixing this, but it took me to get to my mid 30s and some pieces falling in place to get me there. That said, today is better than never guys. And by coincidence, i also found that total body workout worked for me.

[@issamben3709]

I’m skinny fat and it sucks honestly, especially since I have love handles and they just don’t wanna go away !!!

[@gonderAmh]

skinny fat is the worst, u cant go on drastic diet because u have already a low % of fat, but if u go regular diet for building muscle the fat wont be eliminated, so u have to wait until your muscle gains become more visible than your fat 🥲

[@stevemuzak8526]

Cut down your calories. This is the main reason why people don’t burn fat or it takes forever. Eat tons of vegetables and lean meat. Don’t eat fruits

[@gonderAmh]

@@stevemuzak8526 skinny fat dont usually eat "bad", most of the time they run under deficit coloris, I think u dont know what a skinny fat is

[@someguyontheinternet7165]

My anecdotal experience, *intermittent fasting* + keto works + resistance training works wonders. I’m 33 and have been skinny fat for about the last decade. It’s only been about a few weeks since I started and the fat has been melting off while the muscle has been packing on. Other areas of excess body fat are easier to hide because you can bulk up the muscle behind them. The handles are just being more honest about where you’re at.

[@cyborg7116]

Agree with the comments - worth trying keto for 6 weeks. It's a really good mindset to make you realise how much sugar you are probably consuming without realising. It's a bit like pressing the reset button. After that you'll be more conscious of then reintroducing the right sort of carbs. Not easy but worth it.

[@chrismiddlemiss8188]

Great video Jeff!

[@LeRoskal]

My experience with full body was not good. Working my muscles this often brought me joint and tendons' pain Push pull legs was the solution for me

[@leifer5604]

I slipped a disc in my back deadlifting a couple years ago and have been scared to deadlift and loaded squat since. Any solutions/recommendations/alternatives?

[@nomnomyourmom]

learn how to do it right

[@TrevorHamberger]

Now the real reason you want to do this is so you don't pay for health problems when you're older. You might find it hard to work out now but if you're already skinny fat you are already currently at risk for sudden death right now. Which means you could die at any moment due to a variety of risk factors related to what is causing your skinny fat problem. Now you might not be extremely likely to drop dead on the spot right now but you are at risk of doing so at all moments of every day. So if you end up getting rid of skinny fat the only way you're going to do it is by eating a diet that will take away your risk factors for sudden death. So in reality this whole exercise thing is just one of the many aspects you have to cover in terms of health to get anything worth achieving. That is what people should focus on. Not dying is a lot more important than looking good

[@emilyland98]

I adore that Jeff uses pictures of himself as the “after” picture 😂

[@tianyuan7046]

who gave you my picture and how did you know i needed this video 😁

[@elgato3271]

Hey Jeff. Can you make a video or transfer some knowledge about ABS exercices with gravity boots?

[@michaelscott8896]

I didn’t win, but I learned something. And now I know what information to send to my brother now. Thanx Jeff!

[@MoonOvIce]

I've always been skinny fat or fat. There was one time when I truly made an effort at 16/17, absolute diet plan, no sugar, no fat milk, things like that. First time I used 34 pants and medium shirts and had no extra anything. That stopped as soon as I left high school, and since then I either been skinny fat or fat.

[@nomnomyourmom]

take baby step, don't tryna change over night

[@MoonOvIce]

@@nomnomyourmom Oh yeah definitely, I'm also totally ok with not being shredded because it's unsustainable for me, I have many other interests I would eventually drift off and start to get lazy. So better start with something I know I can do at home first, and then gym maybe a couple of days a week at first.

[@d4v3-R0]

I'm pretty happy with PPL - 1 day off - PPL - 1 day off. 6 sets every muscle, to failure.

[@taha6631]

I think it’s about time Jeff and Jesse took a videography class to know how to shoot workout shots

[@Hammerstein46]

I tried 6 months of eating 2800+ kcal daily and full body training 3 times a week. Results > I was able to gain some weight but It is not for me, eating much is killing me.

[@gonderAmh]

that's the problem, skinny "fat" have a normal diet and sometime pretty healthy

[@franciscoalexisrocha3632]

I was so fast to click on this and I didn’t win the giveaway. Gonna keep grinding until I get it one day 💪

[@_Thundrix]

Can confirm I've been on this style 0lan for a little over a month and I'm seeing good progress, keeping on top of the food has definitely been the hardest but I eat much healthier foods now

[@stso3986]

do you have any advice,besides whats in the vid

[@omartech110]

Wow thanks coach from Philippines💪🏾💯