The “Skinny Fat” Solution (FAST FIX!)

The “skinny fat” body is instantly recognizable. It is characterized by having a skinny body with no appreciable amount of muscle mass while still maintaining enough body fat to look soft without a shirt on. This is an all too common look and one that needs to be changed starting today.
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In this video, I’m going to show you the best way to fix a skinny fat body type.
Though both nutrition and training changes are going to be needed to solve the problem, it will become clear which one is the best way to go very quickly.
To start, let’s discuss the skinny fat body again. It is often times marked by having skinny arms, skinny legs and narrow shoulders. This comes from having a lack of muscle development in these key areas. At the same time, there is likely very little chest muscle and back muscle development. All the while, the midsection looks not only soft but can be a bit doughy too since there is still body fat accumulation that keeps the lower abdomen looking bad.
The root problem underlying this entire condition however has to do with the overall lack of muscle across the body.
Not only will adding muscle make the body look much better even if the body fat levels stay the same, but the additional lean tissue will help to elevate the body’s metabolism making it easier to lose fat along the way.
So as is often the case when it comes to tackling the solution to being skinny fat, you have one of two choices. You can start by focusing on getting rid of the body fat problem or you can focus on building muscle tissue. Doing the former is never a great idea. The reason for this is that as you lose the fat you have done nothing to fix the lack of muscle. What you are left with is a body that looks just plain skinny.
Most often, when the skinny fat person diets down even further to get rid of the last percentage points of body fat they are left looking sickly and extremely skinny. In this state it actually becomes harder to build new muscle mass even if you shift your pursuit at some point in the near future.
For this reason it is always best to instead focus on building more muscle through making the right changes to your workouts. That said, nutrition is and always will be helpful in supporting your pursuit of muscle. This is specifically true when you consider your daily protein intake. You have to make sure that you are at least getting in .75 to .8 grams of protein per pound of bodyweight if you want to support adding new lean muscle tissue.
If you have to count your grams of protein over the course of 1-2 days to get a sense for how close you are to doing this then by all means do so. If you find that you come up short, it is easy enough to simply swap out some carbs for protein since they are the caloric equivalent on a gram for gram basis at just 4 calories per gram.
When it comes to training you have to start. You may think that you are but if your approach to working out is casual and non-committal then you are likely exercising and not training. Training is defined as following a specific progressive plan with consistency. Heading to the gym a few times a month is not going to cut it. While any activity is better than inactivity for staying healthy, new muscle tissue can only be forced to grow by giving your body no other choice not to through planned progressive training.
Within your workouts make sure that you are including the big lifts and progressively getting stronger in them. The squat, bench and deadlift are compound exercises that incorporate a lot of muscles together into the lift but can still be complex for some people. Learn how to perform these correctly and take some time to address any underlying postural or mechanical flaws in your body to make sure you are building on a solid foundation.
The accessory lifts can be used to focus on additional volume for creating hypertrophy as well as building the mind muscle connection that is necessary for adding muscle.
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]

If you are looking for the "No B.S." way to get lean and ripped, you have to check out this super helpful video right here => kzbin.info/www/bejne/gISbg5p_ebiGrbM

[@Jaydip_7661]

I think we also should take right diet

[@kristophertibbets5986]

My arms are still kinda jacked, even though I haven’t exercised in a very long time. I never had a chest, even though while I was in the Army for 8 years doing push-ups like crazy. I would do anywhere between 100 to 250 push-ups a day, for several months and got no results. And now I have a gut. It seems like I’m skinny fat, but would I modify what I do because that my arms are pretty buff( my biceps and my triceps specifically)? I used to curl several hours a day when I was younger. They are buff enough that my 16 year old football player who lives in the gym isn’t caught up to me.

[@yosoyashish]

I am skinny fat. I am 5.10 and weight - 180lbs. I have lot of belly fat but no muscles. I started working out in gym from past 2 weeks. Should I do aerobics or abs exercise to cut the belly fat as well as build muscles?? Is PPL program is good for me to build muscles?

[@jasonqualls4230]

Hey there! I'm having an issue with my squats/ deadlifts: every time I perform these exercises, my spine aches really bad immediately following. Not my lower Back muscles but my actual spine. It constantly feels like I'm lifting in bad form but whenever I have a spotter or trainer, they don't seem to know what's going wrong for my back to hurt the way it does

[@vickyjha9084]

Plz 🙏 reply sir should i can follow ur PPL and do I need to add cardio?

[@russellkerr6833]

Skinny fat is definitely my situation. I am trying to start a training plan a bit late in life. I am 78 years old. I have a total gym and dumbbells. I have been working out following some of your videos. I started with posture correction, diet change and regular calisthenics. Most of my excess fat is gone. I enjoy seeing Jesse’s progress. It inspires me.

[@briang1310]

Congrats sir! Good luck and keep at it! Stay safe!

[@VeritasEtAequitas]

Good for you

[@rdj9524]

Keep going!!

[@publius5128]

Get after it! People like you are an inspiration to me, at 37.

[@DonDSelectah]

I was fat as fuck. Then I got sick and wound up skinny fat. I started at 43. 2years later I got 3 times more muscle than when I had 18. I feel like I just got started!! It can be done, just push into it

[@fh1980ram]

Legend has it that Jeff's biceps have their own pillows.

[@gurshaanbasra3639]

Legend also has it Jeff's triceps aswell biceps have there own pillow because there to big to share

[@0anant0]

Baajubandha khula khula jaye... :-)

[@Drift678]

Those aren't pillows

[@drunkolxea8682]

no that would kill his gains because sleep kills gains

[@rogerfitness5534]

Legend has it that Jeff rents his arms out AS pillows...

[@arubanjames]

This channel is saving my life! I watch a video on skinny fat, see a quick screen shot on posture and now I’m fixing that and instantly feeling better, squatting for real for the first time in my life at the age of 46. 3 years sober, 2 years of regular gym time, started with barely able to do 2 minutes on a bike, and not able to do the bench motion, now friends are complimenting how I look! Put on some muscle, lost some fat, bathroom scale still reads exactly the same 215, and I am happy!

[@aidennymes6335]

I miss the good old times where jesse was staring into the camera with his big eyes all through the video

[@ou1814]

Yeah. He used to stare at my soul.

[@AxxLAfriku]

I am the most famous man on YouTub! This is not bragging! This is the truth! The truth will set you free, dear akden

[@MrDrilla]

@@AxxLAfriku sorry, I don't use YouTub! Good luck with your fame tho..

[@aidennymes6335]

@@AxxLAfriku lass dich bloß impfen

[@ronaldtorres7226]

kzbin.info/www/bejne/i5bHdICLrMaEm68 : )

[@xaxjchuongduong]

I think Jeff should just adopt Jesse at this point

[@oscarvillalobos6975]

Lmao fr

[@gregshock]

I think Jeff is Jesse’s uncle.

[@kurtlawrence4879]

I started watching Jeff as a 15 yr old now I'm 22 Jessi, mate you have come a long wayyyy!!! It is so wholesome to see these two today! 😭

[@ps3boiy]

Your channel has the best fitness videos on KZbin. No BS, straight to the point, and excellent tips in every video. Keep it up!

[@PAIN21600]

It’s nice that Jeff keeps appearing on this channel,love the work Jesse,keep bringing Jeff plz.

[@eXquisiteNoise]

Agree. Jesse better be happy to have such a valuable side-kick like Jeff for his channel!

[@miming3679]

@@eXquisiteNoise it's rare to see Jeff nowadays, so happy to see him every once in a while

[@jkkim6928]

Wait, I thought Jeff was the sidekick. What am I missing here

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/skinny-fat-solution 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…

[@goofyahhchipsahoy118]

Wow

[@yvesshrek]

Ok Jeff

[@vukasinmaslovaric]

Still lost

[@AnthonyEast]

Damn said I won and it wouldn’t load the sign up😪

[@EddieInzauto]

Clicked 16 seconds after the comment posted. “Better luck next time.”

[@jesustunon818]

I can't believe I stumbled into this video!! Skinny fat is definitely me right now. Thank you Jesse for showing your progress, it me brings loads of hope and motivation

[@pavasite4278]

Good luck on your journey

[@kopper7509]

Me too. I’m starting to change things up.

[@Hi.1mbored]

Did it work

[@therookie5714]

@@Hi.1mboredhe probably gave up

[@Hi.1mbored]

@@therookie5714 prob

[@BAB2K11]

This man should be a national treasure! Out here spreading wisdom 🙏🏽

[@RD-hx7ul]

Jeff and Jesse thanks for all the information I have watched many of your videos. In the time I have been injured with a right broken leg I have implemented a lot of upper body work outs without weight. I have found the motivation to reach my goals which had been on pause due to family tragedy. So I made a decision to live a better life and bring my physical well being and mental well being together. Thanks.

[@DanielCutting]

Love the videos! Never really a fast fix to any fitness goal - just hard work and dedication but love your knowledge and expertise 👌🏻👌🏻👌🏻

[@MeetFluence]

Weren't you on sidemen got talent

[@nnuveohombre]

Yo, man like Danny and that

[@athleanx]

The speed of the solution here lies in the fact that the total lack of training history in the individuals with this body type responds quickly (due mostly to newbie gains) once implemented. I emphasize “training” history, not just “exercise” as pointed out in the video. Thanks as always for watching the video my man, and for your long time loyal viewership

[@naelvincent9491]

@@athleanx Factual jeff

[@nnuveohombre]

@@athleanx Jeff speaking factual information once again 👏🏻 👏🏻

[@therisingsun4828]

This was an amazing video with the memory callbacks, well done!

[@EEGmaghrabi]

Guys im serious! After actually doing everything that I already knew I should do to lose belly fat, and getting motivated by this channel, I actually am on my way to get lean for the first time in my life ever. I was always skinny fat. When i sat down i could feel some fat roll going over my jeans. Now instead, when i sit down it actually goes into my pants instead of over. Its still not gone but almost. Just listen to Jeff and trust the process. I realized that my body is not an exception and follows basic science just how they explain on this great channel! Give youtself time to change unhealthy habbits and stick to it. Cheers.

[@raxhoops]

What should I exactly workout I'm skinny fat too and I'm a beginner Like what machines do I use

[@HelluGoes]

@@raxhoops free weight Squat Deadlift Benchpress

[@baloongis6028]

Did you make it?

[@mandyfilmss]

Amazing

[@JuDo-013]

@@raxhoops did you even watch the video ?

[@chamcham123]

My skinny fat solution has been 20 minutes of jump rope (5 to 6 days a week) and either kettlebells or bodyweight exercises. It’s made a huge difference. Of course, nutrition is also very important.

[@Luis270893]

Hi, i got the same problem, how many skips per day did you make it? How many bodyweight exercises did you do? Thanks in advanced.

[@KnuckleHeadMusicUK]

Way to commit! I've started a single mile jog twice per week and 2 minutes of jump rope twice per week. It's not much but I'm trying to prioritise sticking at a habit over gains at the moment. And I've improved my diet loads, basically swapped carbs and sugar for fruit and protein (not completely, I still love pizza), but I feel way better and the belly is disappearing. Haven't even bought weights yet. It's great to know if little effort is making a difference now, I can't wait to start training regularly and see the effects!

[@KnuckleHeadMusicUK]

Also, some meals I eat the same thing, just smaller portions. Eg. keep the gammon same, add extra peas, reduce amount of chips..

[@868AIB]

@@Luis270893 push urself to ur limits, there isn’t any amount to do. Follow a plan. Do sets of exercises

[@zuga-3938]

so you did something completely else than what he said in the video.. adding muscle mass that you were missing. you just did simple cardio (and yea nutrition) and were able to get out of it?

[@Markb8608]

I had a misdiagnosed rotator cuff tear. Same old same old PT therapy over years didnt help. Finally had correct diagnosis and got on board with your shoulder PT. I almost back to full freestyle swimming after 20 year hiatus. Thank God for your channel. Can express my appreciation.

[@michaelmcdonnell4138]

Wow that video was what I needed. Definitely made me understand how to achieve my goal. You explain things in a broad perspective.

[@omcbob37]

With the start of the new year and at 68 years old, I finally decided to get myself back in shape. While I routinely did exercise and weight training back in my 20s, I quit doing any form of routine exercise years ago. And after 40 years of sitting at a desk job and packing away fattening lunches and cookies or ice cream for dessert every night, I found myself as a true "skinny fat" guy with a jelly roll around the waist. The washboard abs I had back in my 20s had turned more into washtub abs. I've now been following a number of your videos that have been very helpful. First step was to change the nutrition plan with more protein and carbs, no more junk food with high calories, sugars or fat and working on a calorie deficit program. Then started back with a good training program following a number of the workouts shown in your videos. After this first month, I've dropped 5 pounds, the belly fat is disappearing and the arm, leg and abs definition are all slowly returning. Your videos have been very helpful and I am now stoked once again to do my workouts! Thanks for your motivation!

[@martink2875]

I've just discovered that when the motivation to go to gym is getting low, I just need to go and look at some of your videos again. All the science talk, or rather an understanding that follows, makes me hyped. Thanks again.

[@morningstar9233]

Haven't tuned in for a while. Jesse really has come a long way. Well done! For a while he didn't seem to be making much progress i seem to recall. Shows what consistency, progression, rest and right food can achieve. Jeff looks like a living statue as ever. Respect! Great video. Solid advice. Thanks!

[@jakelesnake]

I agree he's come a long way but I'll never not think he took the most painfully long route possible and he STILL doesn't look jacked. Even in this thumbie he looks about as "jacked" as a homeless person

[@georgeyboy8186]

@@jakelesnake what route did he take? I must say he doesn’t seem to have put on much weight over the last 5 years. Having said that he had a pretty screwed up posture so they probably wanted to correct that first

[@jakelesnake]

@@georgeyboy8186 how many years does it take to correct posture? Lmao 5 years and this is what he looks like, I see guys get twice as big in 2-3 years. Has to be his diet, whatever he's doing to bulk just doesn't work and Jeff promotes clean bulk so it's a slower process for the same result. I'm sure he's happy and strong but sorry if I don't want it to take a lifetime to look as good as Jeff when I can do what every other body builder does and get big quick(er)

[@isaiahburns9926]

@@jakelesnake you realize there are lots of different ways to look fit right? Not everyone wants to look like a bulky bodybuilder. It’s been mentioned in earlier videos that Jesse trains more for functional fitness than physical size.

[@jakelesnake]

@@isaiahburns9926 right, I get that, and again it is minimal success. Take any regular guy strength training (pure strength training, no body building) and you'll find pretty much everyone will be stronger than Jesse with just 1-2 years training. There's no getting around the fact that for 5 years, he doesn't look like he's been training for more than 1. He probably has the best form in the world though, or atleast I would hope he does after so many years It honestly probably just not a priority for Jesse. I just don't think he cares about any real success gains wise and just content being healthy and fit. But from an outsiders perspective, I see a dude that's been training for YEARS with Jeff and looks no more buff than the homeless guy at a kidrock concert. Maybe that's the look he's going for but a classic bulk and cut would probably do wonders for this guy

[@merebaap5940]

Jesse’s whole dedication is about body building. Imagine with same dedication how many more important things you can accomplish. I hope he is the same way about life in general.

[@7gmeister]

Thanks! I’m 53 and This is exactly where I’m at and my mindset towards defeating my waste line. I was in the hospital for nine days because of COVID related pneumonia and when I got out my muscles had atrophied on top of my situation and just in general I figured working out was going to help with my recovery and it really did. It’s encouraging to actually see the transformation take place like you are showing because I don’t have access to a bench but just dumbbells and cables. Part of the problem is not just being skinny but tall. You’re pushing the weight further when you bench or do exercises that require your arms to extend. It’s so bad that when I hold a weight that’s too heavy I actually feel a strain on my fore arm bones even though I can lift the dumbbell lol It’s not just from age either. I’ve always been that way so I’m taking it kind of slow to let my bones and joints strengthen as well

[@Nathan-hs2ut]

Nice to hear, keep up the great work sir!

[@XTheJenovaProjectX]

My bones have had that feeling my whole life too. I’m 6’ and always been skinny. But now I’m skinny fat. I’m 36 now so it’s caught up with me. I have always mentioned that bone flexing feeling to people and nobody can relate.

[@Suoh27]

just take it slow, the bones and joints wont get "stronger", but when the muscle grows, it will remove some strain from the bones. so even though u have the strenght to do it, keep that strain away from the joints and bones until the muscles grow bigger, cuz joints injuries can weight you down forever. you can also make something like half your routine to be lighter weights and more reps (you should be in your limit in like 15-20 reps) so the joints can recover from inflamation. also do some research in glucosamine, chondroitin and fish oil.

[@7gmeister]

@@Suoh27 I warm up doing high rep, light weight exercises And that helps. Working out makes the joints definitely much better in general. If I do squats my knees hurt a little doing them but then they don’t the rest of the time lol I’m doing dumbbell squats right now until I see some improvement

[@teamveechad]

@@Suoh27 Technically bones do get stronger or weaker (osteoclast vs osteoblast activity) it just takes time for "Wolf's law" to take effect. For noticeable bone density changes via DEXA scan about 9 months of consistent resistance training. The reason joint issues typically last longer untreated is related to poor healing of ligaments surrounding the joint.

[@alexcolin949]

Never underestimate sleep as well. It helps you stay energized for the gym and helps you stay motivated and maintains/ improves your performance. I think Jeff will agree with this comment too.

[@sushi2721]

Do I need to go to the gym for this? I was thinking about following one of Athlean X workout routine.

[@alexcolin949]

@@sushi2721 Go to the gym to sleep? Or workout? If it’s to workout, not all, he has some really intense at home workout programs that really kick your butt. If this was just a joke saying if you need to sleep in the gym and follow a program for it. Then sorry for taking it seriously and I will go on with it now. Yes, I sleep in the gym everyday before and after my workouts lmao😂

[@sushi2721]

@@alexcolin949 it was a serious question. Never been to gym. Thanks for clearing it up

[@aarvin2684]

Sleeping is killing your gai..oh wait.

[@jesse_-]

Lack of sleep is my issue. I hit the gym hard, then I am low energy. I get like 5-6 hours of sleep per night, and need to 7-8.

[@tomdawson2864]

This is yet again ,,,, another video that keeps me striving with a vision and with hope: I don’t have to be weak and skinny and can be strong and muscular !

[@LSMitchell]

This makes complete sense from my understanding of diet and training. Well done.

[@CelebWorkout]

The best clip is at 1:20. It's good that Jeff continues showing up on this channel.. I appreciate your effort. It's a way of living that makes each day seem endless. Good luck and persevere! Stay safe my friend!

[@ChristoMac]

There is no such thing as a "fast fix" with fitness. It's a lifestyle that takes everyday forever. But, a video like this gave me the motivation to start working out. I'm at 5 months and my body composition has definitely changed but results are tediously slow

[@VideoPerfection]

@Mister Perfection The answer is always drugs

[@microz0258]

@@VideoPerfection but it does exist😀

[@ryansizemore5064]

drink eggs

[@beardofatravelledman]

Your first year is usually the easiest to make gains or lose fat. Make sure you’re not just lifting but also tracking your macros and sleeping well.

[@peterpower8322]

@@beardofatravelledman agreed the few months is where things are easier but as you look thinner the mountain will be harder to climb

[@benoitvibes5887]

That was me last year. The first month is the hardest. But after a year, I can gladly say it's a lifestyle now. Thanks to this channel I am starting to understand a bit of the process and it has given me confidence. So grateful lads 🙏 Let's keep this going 🙌

[@bestguyavailable]

so, did you succeed in getting rid of skinny fatness in a year?

[@benoitvibes5887]

@@bestguyavailable mostly. Plenty more of improvement. But yes, a little less than a year.

[@pauldemarco1004]

Did you cut or bulk first? Or maybe you made a recomp?

[@uh3331]

@@pauldemarco1004 ill never understand why the same people that are going thru the same problem as us and have transormed NEVER reply back to our questions on comments, makes me so confused

[@SteveMcoan]

@@uh3331 FRIENDZONED

[@Rastrick92]

I always learn so much and get motivation every time I watch your vids! Thank you!

[@garyw308wilson3]

Those shoulders Jesse! I have been watching your progress from the beginning. Well done!

[@OmShanteCrystal]

Excellent content!!! Great video explaining the “fat - skinny” phenomenon. I look forward to using these ideas in my own daily training. And two thumbs up 👍👍 for the BIGGER JESSE!!! ☺️😂🌸

[@Arms.Enthusiast]

Jesse is a good stand in for a viewer, learning and laughing along with the audience

[@po3-doc159]

Love your channel, been watching for years. I’m a 3rd year PT, appreciate the evidence based approach!

[@doctorz3518]

This is really helpful, I've been thinking about it sometime now. I started going to the gym almost the same time as Jessy, but I've been on and off and I'm always skinny fat. I kinda realized that I eat too much carbohydrates and less protein, it was my mannerism eversince I was a kid. Now I replace most of the carbs with protein and fibers (vegetables). Ive been on and off to the gym, I just recently returned to the gym after a year of lockdown. Now thanks to this video Im more confident now.

[@hm-mo6lz]

"0.8 grams per 1 pound body weight" - metric and imperial units in the same sentence... That's messed up! :)

[@amex4453]

maybe cuz we all talk about protein in grams

[@BobBob-yd2ub]

Mate all you have to do is search up the conversion for pound to kilogram you are just lazy

[@hm-mo6lz]

@@BobBob-yd2ub well, I can do this kind of math without a converter, thanks :) But still I'm curious why is that in states people are using different weight systems at the same time.

[@hm-mo6lz]

@@amex4453 why tho? Everything else in pounds and protein in grams.

[@BobBob-yd2ub]

@@hm-mo6lz so can I, don’t complain.

[@supra-physiologicalandroge6354]

Still good videos, still good humor, and great gains since i started watching way back jesse, solid channel will never die

[@fellowperson6406]

Lack of mobility is one thing I'm finding as a skinny fat person. My flexibility is trash, but I'm working on it! After a month, I've noticed small improvement. Feels like it's all a game of minimal returns but it's worth it in the end.

[@alejandroperez5368]

That's not because you're skinny fat. That's because you're old...

[@mycommentpwnz]

I went from having a nearly perfect build, in 2010 (at 29 years old) to having a terrible build in 2020. Ten years of INSANE STAGNATION, and eating hotpockets/pizza, dunking everything in ranch or butter. However, over the last 18 months, I've radically changed my body & physical health, and this channel deserves some of the credit. But, you know what's been the BEST PART of changing? The improvement in my BRAIN CHEMISTRY. The dopamine/endorphins make life better. It's SO MUCH easier to maintain positive points-of-view. Sure, the aesthetics have their moments, the physical health benefits are cool, but the mental health gains, now THAT'S where it's at.

[@Vincrand]

Since yesterday I also started working on body and stamina again. Funilly enough I'd say I also peaked in 2010, although I was 19 at the time. I wouldn't speak of insane stagnation, but insane decline. I never went to the gym, but did a lot of own body wheight things. I used to do 100 push-ups daily, 60 of them one-handed, now I barely can do 10.

[@reddy3400]

Thank you gentlemen. I needed to hear this today. Been in a slump and out of a routine .. it's like I don't know myself. Thank you.

[@L1Slayer]

Really thankful to you guys for doing these videos. It's really inspiring to see how much progress Jesse has made. Gonna work out extra hard to today! :)

[@vvlad1989]

You're a cool dude and you're very knowledgeable. I'm 34 and you've managed to answer some questions I've been asking myself since my teens. Exercise vs. training was an eye-opener. Big inspiration, thanks dude.

[@TheDeekins]

Just wanted to comment on my progress -- I'd been rowing for about a year when I decided to add weight training, but I had no access to a gym, the best I could do was adjustable dumbbells and a bench. Well, cut to 9 months later and the newbie gains are real: for the first time in my life, I'm not skinnyfat. A year focusing on rowing regularly absolutely helped build some baseline strength, but it wasn't until I started moving weight around that my physique really came online. Thanks for the workouts and the inspo to get me started, I love the way I look now.

[@Advayakamble]

I am skinny fat and after some deliberation, I started to follow a surplus diet along with my training plan, a month ago. Your video helped me reassure myself that I'm on the right path. Or I could have ended up as a really skinny person!

[@NoideaEm]

Been watching your videos now for a couple of weeks. Great pointers and tips to follow in all your videos. Looking for good workouts that basically use free weights only as I don’t have access to cables (or a squat rack) Thanks for all the pointers mate. Will definitely keep watch in the future. Dale.

[@christianalexander3384]

lov the video though I’m glad there’s content touching on this! Thank you!

[@lordfordification]

High school weightlifting, football for 3 years, Army infantry, now I'm 32 6'4 240 lbs and Skinny fat. This video nailed it. I now have a plan.

[@ryanweaver3235]

As always, Jeff nails the initial cause and offers an amazing resolution.

[@AnxiousCowboy]

yuore right jeff has nice nails

[@ronaldtorres7226]

kzbin.info/www/bejne/i5bHdICLrMaEm68 : )

[@tatooedmonk]

I really appreciate this video. It was clear, concise, with concrete steps to follow. Thank you as always.

[@donezo1558]

damn. jesse with the gains. pretty cool seeing the progress over the years

[@randomperson2540]

Your spot on and this is what I did before COVID, no I’m back in square one, this video help remind what I need to do again

[@Hohrd]

This was exactly what I’ve been looking for! Thanks Jeff & Jesse keep up the gains

[@gael7w802]

Jesse's at the point where Jeff has to start photoshopping him to look bad. So proud!

[@mercatorjubio3804]

Yeah! He looks strong right now. Especially the shoulders and delts looks really good!

[@mercatorjubio3804]

@Ze TheGame wasn't it more like 5 years or so?

[@mercatorjubio3804]

@Ze TheGame absolutely, even if not properly coached, but going into the irons hard.

[@CristianIntriago_]

@Ze TheGame Wtf he is not even in puberty

[@phattjohnson]

Going in HARD with the Arnie 'pump' gag... love it 😂

[@shawnnguyen9538]

transforming Jesse is one of best things this channel has done. Real, obtainable progress for ppl like me. 👍

[@chirag2519]

Fantastic video and advice as always, can definitely relate to it! Jesse is so inspiring too :).

[@leonardotorres2768]

Been following Jeff's PPL program for over 2 months now, feeling great and muscle and strength gains definitely there! Also dropped 11 pounds adding 2 weekly 20 minute intense cardio sessions at the end of the workout (and good nutrition). Thanks Jeff!

[@kiesviswa7665]

Leo. I had lost confidence in the plan after two months. Felt the training volume was soo low.

[@leonardotorres2768]

@@kiesviswa7665 Oh I felt the same and just made some adjustments along the way. For example: For most exercises where he only indicated 3 sets I usually do 4. On Push and Pull days I do the final corrective exercises of days 1 and 2 on both days. On Push day 1 I add a couple sets of an upper chest exercise and do the same for the lower chest on Push day 2. On Push days I add another tricep exercise and on Pull days another bicep exercise.

[@kiesviswa7665]

@@leonardotorres2768 can you tell the exercises as well man. Would help a lot.

[@kiesviswa7665]

@@jayuk83 number of sets per muscle group brother.

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@theletojoker2361]

Love how you talk with your hands.. Reminds me of growing up in NY

[@frogwashing]

Really needed to hear this after buying a bench and some dumbells after using resistance bands for a couple of months and not feeling any burn

[@vazn4143]

I think i subscribed like two years ago from now. Still the best channel for sound, logical, and evidence-based training advices. Amazing work. Sad that lockdowns fucked my motivation and my plans in 2020. I would be so strong if covid19 didn't happen 😂

[@wilsonh5468]

He’s come a LONG way💪.

[@Rilliancz]

I've been going to gym regulary once per week for almost a year. And even though it is too little I gained some muscle and started lifting more weights. So definitely regularity is the key. I am still skinny-fat, but I am not very focused on what and when I eat. But I will get there! Thanks Jeff, your videos are inspirational and educational. And guys, go for it, lift some, it is worth it!

[@liquidbotanorama3786]

People like you should be in Top positions. Whether it be gymnastics, politics, economy EVERYTHING. Expertise, knows how to communicate it with no bullshit, straight to the point and honest. Thanks man really from a broke Greek skinny fat guy who will commit because of you thank you

[@joshkarian5379]

A video on how to stop being skinny fat that actually helps. Love the videos as always Jeff

[@RichRich1955]

Thanks Jeff. I think I fixed my external snapping hip thanks to your video! I can carry a backpack again. Glute medius no longer a weak muscle.

[@JohnnyCatFitz]

I see a bunch of over 40s here and wanted to comment. I read about mobility issues being one of the top 3 reasons people end up in old age homes/ nursing homes. What a shame if people just don't find a way to stay mobile/ enough core strength for walking; enough to stay living in their own homes. Keep at it! Me too ✋️

[@ronniec8805]

Loves all your videos. Jessie is so hilarious. He nails it.

[@kyl3solana]

Gyms opened in Canada again, gonna be watching lots of videos hyped to be back, really need to improve my squad can’t do them without plates under my feet it sucks

[@perotal]

Then you need to work on your mobility

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@paulstejskal1427]

Great video thanks for this information. My exerfobia revolves around a bad back (bulging disks) and a torn rotator cuff. I currently have both of these under control (weight loss seems to have helped the back somewhat) and do not want to aggravate either of these problems, hence why I am hesitant to do deadlifts and lift heavy on the bench. Thoughts? Thank you Paul

[@LYR74]

Excellent tips! I need these reminders 🙌 thanks!

[@mattmatt7998]

Yeah I started @ 209 and I am currently @ 174 & I am skinny fat. Never complimented my wight Loss (Cardio/Running) with lifting weights consistently. I'm kinda disappointed... but it's been already quite the journey. But This video was needed.

[@rexxa1232]

The issues pointed out in this video hit really close. I was skinny fat and I was not able to gain muscle. Then I changed my diet and started to lift weights to treat my newly discovered type 1 diabetes. I have done sports all my life but I havent really hit the gym due bad experiences in my youth. With covid forced me to buy own equipment so I could train in the safety of my apartment. After a year the results are very good and I get to treat my condition with very little insulin. As long as I hit the gym, eat and sleep well. I can't wait to hit actual gym for bigger weights. :) Thanks for the videos guys you have been really important help to manage my condition.

[@simpleeazy1018]

I was searching for this. I thought they said protein spikes insulin and we cannot also eat too many carbs. I was shooting for keto but can’t perform well on the gym with just fat. It’s hard figuring out which way to turn

[@Ed-quadF]

Jesse's transformation is really great! He should be proud.

[@Pir44tti]

Damn, that's some solid progress for Jesse! Rock on!

[@JoeBarrow021104]

FINALLY for the first time ever I heard a trainer mention CONSISTANCY. Even if what you are doing wrong you will see gains with consistancy, once you are on a regular plan then start to exercise correctly. FANTASTIC video and I am definently subscribing.

[@thenarrator1984]

Every trainer talks consistency.... What

[@sivvu_siv]

🙄😒

[@ComposedSage75]

That Arnold bit was hilarious. Also this is pertinent info I needed to hear. Been working out since September and will now implement more variety like the deadlift that I’ve avoided for so long. Thanks 😎

[@catcat4697]

Lets gooo

[@gordonfrew6874]

Same here, avoided deadlift. I've also avoided anything barbell really. I'm almost terrified of it. As everyone I see is benching 60kg upwards and I'd be struggling to do 30. I'm also not got into the habit of being stable so even with the bar alone the 20kgs my arms would be all over the place.

[@catcat4697]

@@gordonfrew6874 start slow my friend, we all had to begin at the beginning. If anyone is sad enough to make fun of not benching as much as them just tell them "there's nothing wrong with me trying, but there is something wrong with trying to bring other people down for your own pleasure". Also, don't be afraid to ask for help. Everyone knows what it's like just starting out. So most people would be honored to be your first spotter, just don't prospect on other people to much because that could be a bad influence to your standards. The only one you should really be comparing yourself to is yourself last month, anyway. You should be proud of yourself for wanting to get fit to begin with, the hardest lift will always be lifting oneself up to get to the gym.

[@MrDrilla]

@@gordonfrew6874 yeah maybe increase your push ups for that base strength and stability before starting to bench.. safe way to do it without a spotter.. slowly but surely bro..

[@blitheringrando1410]

@@MrDrilla people shit on basic exercises but I'm getting pretty good results with a pullup/dip rack and a set of adjustable dumbbells. Bunches of Pushups too

[@ill_mak962]

Thank you!❤ I've been trying to solve this problem and I didn't know how to do it. I appreciate you so much Put more video about this

[@jrcid1337]

Going to start after watching this. Great video

[@vineethelias]

Thanks Jeff for the amazing video. Could you suggest a workout plan for skinny fat? Did you mention newbie gains as a solution?

[@creativetraininghacks]

Meanwhile, Jesse looks impressive. His progress is truly inspiring, even to me, who is more of the bulky(-fat 😉) variety.

[@ronaldtorres7226]

kzbin.info/www/bejne/i5bHdICLrMaEm68 : )

[@ryanjagpal123]

Yeah it doesn’t make sense how we can be bulky but not ripped

[@TrevorHamberger]

@@ryanjagpal123 look at how you eat dude. You can either eat Oreos or you can be fit. Myself I make homemade cookies. Gluten free only. I look like Jeff and jesse

[@tyrusmfrechs7025]

@@TrevorHamberger gluten free has nothing to do with caloric intake.

[@TrevorHamberger]

@@tyrusmfrechs7025 yes it does. When you consume gluten you destroy your intestinal villi which cuts off nutrient supply to the bloodstream. Which causes binge eating . You have no idea what you don't know

[@robertcrisp6297]

Just found out I have hip dysplasia and will need to train my muscles around my right hip, glute, thigh, abs and back to build stability in that area. I looked through your videos and saw some stuff about hip tightness and fixing hip position but a video about exercises for this specific issue would be super cool! 👍

[@dingesskahn]

Hey I just started watching, and started with your how to correct bad posture video. You guys are legit and it's all explained super comprehensively. I want to work out and get in shape, (Cause now i'm skinny-fat), but I don't have any weights. Also I'm kinda just starting out in my own place so the pickings are lean in the money department for the next month or two. What are some exercises I can do that don't require weights? Right now I'm just doing the stretches and things I saw in the posture video (super effective btw, I just down own a broom atm so make due with a shower rod), pushups, and I have a ab-wheel I do 6-8 times (reps?) in a sitting. I need a training plan. Edit: I just found your "Perfect Beginner Workout" video. Jeez, it's like you made these with me in mind. Thanks bros

[@josephmonaco4503]

Jeff, I really enjoy your videos. You know more about building a perfect lean muscular large muscle, no fat body than anybody I ever watched before. Here's my problem. I'm 68 years old. I was an Isshinryu Karate Instructor back from 1976-1979. I continued working out with just calisthenics and stretching so I continued to be so flexible that I could split all the way to the ground both ways and able to kick a 6'2" man in the face 100 times in 47 seconds effortlessly. Whenever I go to a gym, as long as I keep my schedule going on a regular basis, I will gain at least 25 lbs in 3 months easily. My body fat goes down as I get bigger, stronger and very defined, BUT, I'm a lazy bastard. My testosterone was less than 100 on a scale where a man my age , the minimum was 315 and I was at 97. So, I finally got a 3 months supply of liquid testosterone. I give myself a shot in my upper glutes every 14 days. The last time I had testosterone my doctor gave it to me for 6 months. I went from 102 up to 1,500 in 6 months. I was just starting to feel much better and then he cut me off. It's been 2 years since he retired and my new Doctor just gave me 3 months worth of testosterone 8 days ago. BUT, I told you I'm a lazy bastard and have no energy to go to the gym on a regular basis. I went for 2 weeks straight. 3-4 days of working out every body part and gained 12 pounds of lean muscle but, I can't seem to get to the gym on a regular basis still. I also broke my lower back 3 times since 1990 up until my last break and surgery where I now have a 12 inch Titanium Bridge in my lower back and can't do anymore squats or lower back exercises, so I changed to angled leg press. PLEASE HELP ME JEFF! I know if I continue to go to the gym and workout and I still eat 85% protein diet even though I stopped working out 2 weeks ago AGAIN, I will make great progress BUT I'm LAZY. HELP PLZ!

[@DirtRoadBoyz2]

Dude is an inspiration man! I've watched the progress. Hard work man, hard work.

[@BarbellmusicGYM]

They are both living proof that hard work and dedication coupled with willingnes to be uncomfortable will bring results.

[@catcat4697]

Word

[@ronaldtorres7226]

kzbin.info/www/bejne/i5bHdICLrMaEm68 : )

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@BarbellmusicGYM]

@@sakibmahmud6582 Perfect troll doesnt e-

[@catcat4697]

I clicked them both, just to click away. Just for the negative algorithmic association

[@wgold22]

Thanks! I am skinny fat too... I joined a weight training focused gym and going 2x / week to start.

[@carolexi8081]

You guys are awesome thank you for sharing this!!! The only request from me would be, may you add some ideas for females too? I'm sure that this would work for females as well as males but are there any specific things females also should do or watch out for? Thank you for all your content in Athlean-x!!!

[@Hells_Gift_MB]

I've lost my motivation to lift but love swimming and rowing and they have built me up nicely. Not a bodybuilding physique but an athletic physique, that's enough for me.

[@NEXTLEVELHEALTHwithTim]

Always a good reminder to keep the protein intake high! I sometimes start getting caught up just trying to get calories in and stop prioritizing my protein content!

[@notmynaam5489]

Love both of your personality❤thanks for taking the time guyssss!!!!

[@pratikbawankar8066]

His guidance is a true help in being fit

[@liquidbeingmjb]

Jeff, always useful, always helpful videos, thank you! I do not have exercise phobia but I do have a significant lower back injury and I'm concerned about deadlifts and squats... working on them, even with lower weight, has triggered the injury before. Can you help me out with any advice?

[@davidmaldonadofitness]

do some machine work to build the muscle and start very light on your copounds. Maybe even with dumbbells

[@omkarborhade2256]

Jeff is the best litreally everything he says his all workout plans are extremely superb and I can't believe he does all of it for free keep going man we're always here to support you 🙏❤️

[@MakeItMakeSense285]

He is making bank from KZbin tho.

[@omkarborhade2256]

@@Bella.2424. it's because of what he gave to us he's earning from youtube right makes sense right?

[@femmeNikita27]

Indeed. I wish he would do a series for females. Since yes...best advice regarding workouts usually comes from Jeff.

[@femmeNikita27]

@@MakeItMakeSense285 One of the few people there who really deserves to be doing so. My humble opinion.

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@jamesgordon2289]

this is a really helpful video thanks Jeff

[@johnh9200]

Hi Jeff, I'm in the "skinny fat" mould but am now closer to 60 than 50. Do you have advise for guys like me so that we can be best prepared for that next stage of life, and save our bodies from the ravages of aging?

[@user-on9oy2cv6g]

2 months ago I weighed about 215 lbs now I weigh 189 lbs thanks Jeff.

[@sakibmahmud6582]

kzbin.info/www/bejne/aWKoqoSvhJV7hJY

[@SuperGoldenHat]

Keep up the good work!!

[@Tryhardblackguy]

awesome job man

[@reyanreyanreyan]

what did you do?

[@user-on9oy2cv6g]

@@reyanreyanreyan most of the harder exercises and i cut out eating chips

[@thisisathlete6971]

Hi Jeff, in this video, I saw a lot of conversations about the training plan, and the sequence of workouts. I believe that many people just have difficulties in drawing up a training plan for the next day or week, I want you to tell me how to create this training plan, where to start, what to do and what not to do. Thanks.

[@nataliamirochnitchenko8152]

amazing thumbnail!! GOOD JOB!!!

[@Vitriol-Divergent]

Don't eat sugar for 3 weeks. Fixed it.