My Skinny Fat Transformation (SOLUTION)

In this video, I share all of the mistakes I made which re-enforced my "skinny fat" body and then how I turned it all around to get shredded.
RESOURCES
1. Push Pull Legs ➜ bit.ly/Push-Pull-Legs
2. My Simple Macro Calculator ➜ bit.ly/Macronutrient-Calculator
3. Meal Plans for Cutting & Bulking ➜ bit.ly/Flexible-Dieting-Meal-...
TIMESTAMPS
00:00 - Introduction
01:40 - What Causes Skinny Fat?
02:02 - Mistake #1 - No Strength Training
03:12 - Mistake #2 - Not Enough Protein
04:02 - Mistake #3 - Severe Calorie Restriction
04:43 - Mistake #4 - Too Much Cardio
05:16 - The Solution
05:42 - Solution #1 - Structured Weight Training
06:38 - The Deadlift
07:12 - Bench Press
07:29 - The Squat
07:40 - Overhead Press / Military Press
07:45 - Pull-Ups
08:33 - Tracking Weight Training
09:36 - Solution #2 - Nutrition / Meal Planning
12:30 - Cutting Vs. Bulking
14:06 - Solution #3 - Structured Cardio
Filmed: 12th October 2021
#BradNewtonFitness
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MY BODY TRANSFORMATION PROGRAM
Join my simple, science-based program to rapidly shred fat, build muscle, and get stronger. This is the program I wish I had when I started my journey years ago.
LEARN MORE ➜ bit.ly/Ultimate-Body-2024
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CONTACT ME
INSTAGRAM ➜ @bradnewtonofficial
MY WEBSITE ➜ www.bradnewtonfitness.com
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DISCLAIMER
Brad Newton is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Brad Newton will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. Please consult the Terms & Conditions for more information: www.bradnewtonfitness.com/ter...

[@BradNewtonFitness]

*Skinny-Fat SHRED Meal Plans (10 Pack)* ➜ bit.ly/Skinny-Fat-SHRED-Plans *My Skinny-Fat Transformation Program* ➜ bit.ly/Ultimate-Body *Get Coached By Me* ➜ bit.ly/Coached-By-Brad

[@zachonline_]

Meal plans say sold out

[@JOHNNYBIX38]

Thank you for the info, Brad!!!!

[@BradNewtonFitness]

@@zachonline_ they are now available again on the website

[@BradNewtonFitness]

@@JOHNNYBIX38 anytime!

[@synzey1998]

Genuinely one of the only bearable and honest fellas I have seen on the YT platform when it comes to fitness. You earned a new sub my friend.

[@BradNewtonFitness]

Thanks for the feedback. Doing my best to help guys that are struggling through the transformation process...

[@anttisaksi5735]

Rest is super important and quality sleep. Naturally, age is a huge factor too. The older you get, the harder it gets physically. But On the other hand, when you are older, you (hopefully) are more patient. One thing is good to remember, that change takes time. If it was easy and quick to get shredded, most people would be :) Good luck guys! HWPO!!

[@BradNewtonFitness]

Yes.... I'd say patience is one of the most under rated qualities. Any fitness transformation takes time / patience and it's extremely tough to tell people to be 'more patient'. I always tell people via my site that if they just give this a shot for 8 to 12 weeks (it almost always takes longer, but we need to get the momentum going), then they'll be much further ahead than most people.

[@roscogeronimo9027]

I just turned 32 and after about a decade of being undisciplined with my diet and fitness, I’m transforming myself into the person I should be and patience is key. In the past I would look at it as I have to build this entire house right now and if it doesn’t get built immediately it never will. Now… I’m patiently laying one brick at a time, every day. The process is slower but more focused and more tangible since I’m not overwhelming myself. The time is going to pass no matter what, might as well lay down a brick every day and in years time it’ll be a mansion.

[@roscogeronimo9027]

I just turned 32 and after about a decade of being undisciplined with my diet and fitness, I’m transforming myself into the person I should be and patience is key. In the past I would look at it as I have to build this entire house right now and if it doesn’t get built immediately it never will. Now… I’m patiently laying one brick at a time, every day. The process is slower but more focused and more tangible since I’m not overwhelming myself. The time is going to pass no matter what, might as well lay down a brick every day and in years time it’ll be a mansion.

[@adidkjf]

i just turned 37 and the last time i was in shape was 14 years ago.. meanwhile i was not really active and ate mostly what i want, first job, first long time relationship, you know what i mean.. so guess how long it takes to reverse and get fit again? it will probably take years, you cant fix a decade of unhealthy behaviours in a 90 days sixpack Programm.. while i lost over 8 kilos of fat in 4 months, im far away from beeing fit and looking good, im just a weak skinnyfat ass now🤣..this will take time.. my goal is to be in the shape of my life when i turn 40.. in the past i wanted fast results and after 3-5 months i always quit because it didnt go fast enough and fell for Instant gratification like fastfood and gaming again over and over.. being healthy and fit should be one of tje main goals for men above 30.. your body gets weaker year by year if you do nothing against it..

[@TJTOPBOY]

@@roscogeronimo9027 I’m 32 this year too and focusing on my fitness, diet sleep more than ever. Better late than never.

[@CHGJack]

I saw hundreds of videos, this is the best explanation I ever seen. Amazing simple and 100% truth❤

[@YouTuberBoober]

I love this. Great information and backstory. Very humble and honest. Talking at a nice pace and no crazy animations. Thanks a lot, Brad!!

[@BradNewtonFitness]

anytime!

[@buntrockstudios]

Guys if you’re new to the fitness KZbin world this guy will save you so much time!! So much value in one video!

[@monkieie]

I'm a huge fan of fitnotes and have been using it since 2017. I love the ability of backing up and restoringnthe database. Thanks for your video, very motivating.

[@jonmorgan7626]

Awesome this is, I’m at a weight where I need to cut first. Just started going to lift with two friends while working away. You’re advice is definitely what I needed….

[@marklowe7431]

Just bloody well done. Simple as that. It's also great your helping others.

[@Robert_Armstrong]

Great video! I have been going through a weight loss/Health and Fitness journey. I started on October 29, 2022 and when I share videos on KZbin about the importance of exercise, it is amazing how many people tell me that exercise providers little benefit to weight loss. Makes me wonder what types of exercise they have tried in the past and why did not work for them. I am told it don't work while I have gone from 290 on October 29th to 213 here on April 27, 2023 I have been learning more and more as I go, but I started with LIIFT 4 by Beachbody and just rotated weeks to stretch it out until last week and this week I switch to their more intense program which is 5 x's per week and more weights. AT 6'0 and 213 I am not yet where I want to be, but I am pushing hard to get there. I am now 50, so I started with lighter weight and push hard through each. Since I started I have more than doubled the weights I use for many exercises and could go up now. I currently only have dumbbells up to 30 pounds, but adding new ones as needed and budget allows. I need to add a set of 35's and 40's soon with this new program and my gaines up this point. Great video!

[@disciplinedfx6794]

Brad, you are incredibly talented at explaining concepts in an engaging and simplified way. I appreciate your calm demeanor and transparency. Thank you for this content!

[@twowheeledwireman282]

This is one of the most straight forward descriptions of body recomp I’ve ever seen. Thank you

[@LisaF777]

Exactly. Spot on!

[@Sundevil0003]

Brad. That was an excellent summary and put in words beginners can totally relate too. Sometimes those of us that have trained for many many years forget where people are starting from in terms of knowledge and understanding. This was well said. 👍

[@LwsNun]

I'm going to try this. Very nicely put together. Thank you!

[@pdst3]

Great video man. Best one and easiest to understand. I’m having the same problem now and I’m doing the exact mistakes you pointed out. Definitely will do this

[@polarisgemini52]

Appreciate the demeanor with which you explained the thing. I was just thinking today morning how there are so many KZbin videos but so much of it is so loud and clickbaity. Appreciate it.

[@BradNewtonFitness]

Cheers for that... just keeping it as straightforward as possible!

[@ystar13]

The psychology piece on cutting first is so key! Positive feedback loops are powerful

[@BradNewtonFitness]

yep, even if your first cut yields sub-par results. It creates a type of 'confidence' in the process...

[@cgsai2008]

Great video! Best explanation ever in easy to understand terms.

[@willyum3920]

Great video, really honest and well explained. Thank you

[@mince07]

Such an informative video, mate! Thanks for sharing.

[@chrisdaviesguitar]

One of the better posts on this subject. Thank you.

[@matthewvarley1447]

What a great video, very straight forward and clear

[@Steve24527]

Excellent video! This finally answers all my questions and trouble I’ve had as a skinny fat guy. I did all the wrongs Rhonda like you said from starving myself to get rid of fat yo-yo dieting and lifting heavy but not enough protein etc. This is the best well presented video I’ve ever seen 👍👍👍

[@haxx4647]

What a great video and a great presentation of ideas. They are simple tips but what you need is patience and commitment and you gonna see the results

[@drdentrepair5530]

just found your channel and within minutes I knew I needed to subscribe. fantastic information

[@jasonhutchinson8060]

Down to earth. Simple. Concise. A great video. Thanks mate.

[@BradNewtonFitness]

anytime!

[@MoneyandLifeTV]

Great video Brad! love the information.

[@Mohammed-00]

I like the way you explain the whole skinny fat issue. Keep up the good work 👏

[@Rose65]

All the mistakes you mentionned im doing now currently starting all of this from today 23/12/23 ill keep you guys updated and thanks for all the info really really well done

[@danbroomhall2059]

Great video Brad, really well presented & easy to understand :D

[@norbertorban3533]

wth... 13k subs only? super underrated ... You are awesome brother just subscribed

[@mfmonthefmf]

good stuff!!!! Make your own tweaks but this outline definitely works. I also cut alcohol and focused on getting more sleep, really helped me stay religious about my diet and workouts (I used to lose steam around 3 weeks in). Also an online (and free) food tracker helped, now I'm all nerdy about what I eat which is crazy because I'm not the type.

[@drucejnr]

You’ve honestly answered so many of my own questions. I had a back injury in 2018 which took 3 years to recover from. I was very active before that and managed to put on 30kg in the span of 4 months when I first injured myself. I’m now 72kg, down from 98kg but I’ve plateaued as all I do is ride my bike (about 1200kms a month) and do no strength training as Im afraid ill injure my back again

[@gzl3131]

You have earned a new sub. I needed this kind of advise. You come across as a very genuine guy and I can appreciate your candor. Thank you I will follow your advice. Greetings from Toronto, Canada. 😊

[@fahadbaloch2414]

One of the best videos in youtube about gym training and diet very well explained 🫡👍 thanks bro

[@VedavashPradhan]

this is very insightful. Thanks heaps man. Appreciate the content. You got a new subscriber! I can see you become big soon!

[@thesecondwing8075]

Amazing video that I just discovered today. I've been going to the gym and re-comping since the 1st of January (4 months and a half) and I actually see that I'm doing things quite right! That is motivating! Thanks a lot!

[@snehalbhaitandel2961]

Best explanation and very relatable. I have watched hundreds of videos for this issue but so far this is the best. I have tried a lot of changes in my workouts to just get rid of the visceral fat but it didn't help as I was in delusion that my diet is right. Now I am taking a step back in my workouts and trying to fix my diet first for cutting. I will definitely checkout the links you shared. Thanks again for putting this together and sharing.

[@BradNewtonFitness]

Feel free to contact me via my site. More than happy to help out!!

[@mugheesabbas9990]

Great informational video , my weight is normal but have too much fat with no muscle or less muscle ! ! Going to follow these steps from today! Thank you ! Subscribed !

[@steveb9713]

Great video, such an important message for peoples health!

[@melissahouse1296]

Fantastic clear & makes sense! Thank you 👍🙂

[@TheXone7]

Perfect channel, keep up the good work!

[@gerrym75]

I'm skinny fat, 48yrs old and have just started on this transformatuon journey. In the frist 4 weeks I've lost around 3 kilos and will probably lose a little more than that over the next month. My biggest issue is not getting enough protein. My wife does all the shopping and cooking, and while we eat healthily, my protein was only around 80gm per day. Im trying to supplement that with things like tuna, avocados, and a daily shake but its still can be a challenege to get to 150-160g per day. In terms of cardio, I've cycled a lot in the past 10 years and had started running this year, but have paused both of those for now in favour of walking. Im trying to hit around 15,000 steps p/d and often achieve that, mainly to try to boost the fat burn along with 4-5 gym sessions per week. Thanks for the info in the video, it certainly helps to reinforce the process

[@aj401]

I stumbled upon the video.. I watch a lot CF /Bodybuilding and being in the gym over 10 years. this is great advice for beginners!! Exactly what I did cut the weight, get your diet in check, build on the muscle slowly

[@aminyassin1250]

Extreme pleasure to watch these explainations clearly

[@JG-ly2ij]

Maaaan I love this talk. Im only at 15:50 and im pausing to write this! Cheers for this Mr Newton.

[@efsbass]

So satisfying to see someone humbly give away free info because they truly want you to do better!

[@akshatrastogi9063]

It’s so relatable.. i am facing the same issues you listed.

[@ifstatementifstatement2704]

I went from skinny fat to fat muscular.

[@user-bk5ug3jm9e]

😂

[@mateo9044]

Time for the cut then lmao

[@ifstatementifstatement2704]

@@mateo9044 I did cut for several months. Ended looking the same but smaller and losing a lot of strength and muscle size

[@j.o77]

@@ifstatementifstatement2704do a slight deficit your not supposed to loose a lot of strength on a cut

[@aspiringastronaut9992]

Fat fat to strong fat fat

[@lisamarie2353]

Very well explained and very informative! Only the nessesary information 👍

[@DanielRodriguez-mg2ij]

Thank you for sharing your journey and strategies. Love your videos

[@BradNewtonFitness]

Thanks for the feedback

[@coolroad79]

Loved the video. Thanks a lot. you kept everything simple and got into the subject head first. I am currently in a process of transformation and this video genuinely motivates.

[@youtrades]

Excellent info brother, and well explained:)

[@MISTERBOLD]

More videos please this is great information than i seen from many fitness KZbinrs !

[@BradNewtonFitness]

I'll try...

[@TruthFinder7839]

Great info, your communication is excellent and I’ll follow exactly your proscribed method to get shredded. At 68 I’m super healthy trim and generally very fit and no health issues surviving prostate cancer now 100% cured. Now my goal is to reverse aging and look and feel like I’m in my early forties. Skinny fat is exactly what I look like now, lol 😅❤🙏

[@s.s1652]

Great information, subscribed !

[@clicksation]

Great info to the point. Subscribed!

[@fatterburrito]

Fit notes! I thought I was the only one. Been using it and telling people about it for years.

[@djsugarfree116]

THANK YOU!!!!! This video is perfect for skinny fat people! I’m skinny fat but I’m on my way to being shredded because of it! I know it works because I check all the boxes in the failed column!

[@DARTHDANSAN]

Very insightful! Thanks

[@yu_druk9619]

Absolutely amazing video. Everything a skinny fat person needs to know in one video. Well explained; no hiding around the bush, just on point. Very much recommended.

[@BradNewtonFitness]

No problems. Let me know if you need help with your transformation.

[@tobiasmiller84]

Super video and excellently explained. Thankyou 👍

[@shanes3135]

Mate the way you present in your videos is great right to the point full of positive and useful information. Look forward to seeing your channel blow up. New subscriber right here. Keep it up.

[@BradNewtonFitness]

Appreciate that... If I can help one person then I'm happy!

[@tuckerhart619]

This is actually really great information! Been struggling with being skinny fat for a while and this gave me some insight! I’ll definitely give this a go and hope to see great results! Thank you🙏

[@BradNewtonFitness]

Glad it helped, if you need personalised coaching, reach out via my website.

[@MadBirdSports]

Break down was amazing!

[@SerG-ez2po]

Thanks mate, you really deserve to have way more subscribers.

[@sharingforimprovement155]

Bless man. I'm starting a cut and im going to save this video to watch when things get tough

[@BradNewtonFitness]

all good.... come back anytime. Dm me for guidance if you prefer.

[@abusufian3288]

Hey Brad. So I am a skinny guy trying to bulk and am 3 months in. I am making progress. Just here to say that every point you mentioned is very very true and I have experienced that firsthand. Great honest suggestions!

[@Guatavos8795]

Much needed video of the hour

[@AM4project]

keep up the work thank you for the video - subscribed

[@Reviveftp]

Super informative! Thank you!

[@swisstrader]

Good channel without all the usual BS of IG and YT fitness influencers. Keep it genuine and you will do very well. 63 year old dude from NY here and while I’m lean, I dont have the 6 pack I’ve always wanted. Doing a bit more cardio but not crazy, throw around some weights, but not doing dead lifts or anything too crazy and eating pretty healthy. Need to get to that next level tho.

[@paulmcgreevy3011]

Lots of walking to get body fat down, easy on the body.

[@KemDIY]

Great video thank you!!! Subscribed.

[@teddyroosevelt9720]

Thank you for everything that you do.

[@kevinv91]

Very good and elaborative video. Thank you.

[@rickydub6950]

Sold advice man, i am in January mode again, best shape of last 10 years beginning of lockdown 2020, need to get there again for this summer 💪

[@Animeshupadhyay]

Excellent video. Great info. So happy to see a Melbournian explaining it so well. I'm from Melbourne too 😊.

[@BradNewtonFitness]

Melbourne!! 💯💯

[@mirarstudios]

Thanks so much for your clear exposition. I'm just beginning this journey 🙏🏼

[@alexanderhagenfeldt858]

Thanks man, finally someone that really helps 👍🏻

[@BradNewtonFitness]

anytime!

[@rogerchappel5769]

Great Info Brad! I’m going to adopt your approach and focus on compound body weight training to begin with (calisthenics) for the added benefit of mobility. Thanks again for your video. It’s a good reminder that I definitely under eat all the time, and to up my protein

[@BradNewtonFitness]

Glad it helped. How is your transformation progressing?

[@Jessblaze610]

Best video i seen this year.

[@richardsorensen4163]

Thanks for the tips, you made it very simple to understand. And it helps that you're handsome.

[@lcmlcm2460]

I like the video, good stuff ❤

[@9kaustav]

Great video ... very nicely compiled

[@ahtishamjaveed8624]

Good point about positive reinforcement

[@finnyboy82]

Nicely played here mate. Subbed

[@kodac4256]

Great video. Thank you mate.

[@sanjeetr]

For the exercises you've described, Starting Strength is a good book i recommend. That book is mainly centered around the big 4 exercises, squat, bench, deadlift, and overhead press.

[@BradNewtonFitness]

You're right, it's one of my favourite all-time books.

[@RadicalizedRadical]

Best video about that skinny fat problem

[@chrisdunnink]

Mate love your advice! Awesome.

[@pybob]

Great video, thanks!

[@mchoneyofficial4761]

Loved the video, thank you. Im a bit confused what I should do after a cut exactly? Do you have a video breaking that area down a little? Thank you.

[@user-ri9ko6sd4w]

Hi Brad, thank you for the video. All you’ve said makes a perfect sense for me. Thank you for advising to shred first then bulk. Can you also make a video about patience? I feel bad when I see “quick” results everywhere on media and social nets, while my result are not coming that fast. I suppose many of the claimed published “achievements” are not true, but I still loosing confidence that what I’m doing is a right thing

[@swaghqofficial]

Thanks Brad. Skinny fat is where im at right now. Cheers for the value

[@varunc7315]

Nice video mate!

[@michaelchyles]

Great vid. Make more!

[@BSisko-ek6bi]

this video is for me, thx Brad !!!

[@luigimcgoo6319]

Awesome video!

[@UBA-FCE]

Great video!

[@EverGreenElephant]

Great Video, thank you! I Started bulking with around 21% body fat and it was so frustrating seeing fat is growing faster than muscles. So I‘m cutting now. You really motivated me as I was really confused… so many opinions and strategies out there.

[@BradNewtonFitness]

yep, definitely switch to a cut. Keep me posted!

[@MoI-lc4qj]

@@BradNewtonFitness Bro i weigh 70kg with 18% body fat. My arms are skinny but the fat is mostly stored on my kidneys and chest and face and i also have love handles. Do you know what I could do?

[@ezzekieldirks8542]

​@@MoI-lc4qjgo on a mini cut and then bulk up