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How to Get Rid of Skinny-Fat Forever

How to Get Rid of Skinny-Fat Forever

String bean arms, narrow shoulders and wrists like cheerios.

That just sounds like a skinny guy to me. Wait. Now add into the mix a swollen stomach, a lack of confidence, and self doubt that could be seen through the foggiest of winter mornings.

Now you have “The Skinny-Fat“. Being skinny-fat is not an achievement; in fact, it can be a tough life, never knowing where you stand—are you skinny, or are you fat?

No, you’re not crazy. This plagues the skinny-fat time and time again. Most of them want to be lean, and they want to be mean; to have abs and arms to match one another. They can have it—they just need a guide that demonstrates tips that are simple and easy to follow.

Most people venturing into the world of lifestyle and fitness end up over-thinking everything. 
They read every article, every plan, and they create information overload for themselves and the people surrounding them. 

I hate to admit it, but not everyone wants to know your thoughts, experiences and the benefits of IF (Intermitted Fasting).

The truth is, when you experience information overload, you also convince yourself there is not enough time in the day. Most people feel as though they don’t have the time to follow a workout or nutrition plan, never mind following both while living the good life. This doesn’t sound like fun to me, and luckily reality doesn’t need to be like that.

Well here I have it, something to help you: A Skinny-Fat’s Minimalist Guide to living the good life both in, and outside of the gym.

I gave up on giving people a list of 20 habits a while ago. Personally, I spend less time in the gym, less time stressing, and more time living a life bigger than “The Expendables”.

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Since there is so much to learn, even the basic elements are usually lost, so I’m going to set the story straight and help you live a fat-free approach to transforming your body. We’ll go from looking at exactly what you want to achieve, to helping it become a reality.

1. Achieving Big Starts at “Why, And What”.

Before we start you need to ask yourself; “Why do I want to do this?” Is it to prove something to someone else? Is it to test yourself? 

Is it because you want more confidence? Is it to get the number of that model you have your eye on?

Everyone has different reasons for change, and everyone has different drives, behaviours and particular goals. What are your goals?

Decide upon one particular, set goal. Make sure to include measurements and dates, then go out and succeed.

2. Prepare

Preparation is key in everything. Let me say that again, it’s key in everything. 

The most successful minds in the world worked and prepared for their success. Things didn’t come to them, they planned and crafted their days, and you need to do the same.

Plan and prepare the steps you are going to take.

Most people fail their transformation due to this one simple thing: They say they don’t have time to follow a diet plan, and they don‘t prepare quality food to take with them, so after all the time spent pursuing their goal they fall back into their old ways; their old broken habits.

Batch cook your food on either Sunday or Monday, and again on Thursday.

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You have the time for everything!

Cooking has became a lost art, but it can re-frame your life, and engages all your senses. If you learn to enjoy, it you’ll have a better body and greater enjoyment in life. You have the time to eat, cook, and enjoy the whole process; you just need to prepare for it.

3. The Simple Approach to Carb-Cycling

Eating low-carb all the time sucks. You can become grumpy, stressed and hard to be around when sticking to a low-carb diet, but by stocking up on nutrient-dense foods on your low-carb day (to keep you full), you’ll be a happier person with more energy than the Flash.

You’ll notice more of a pump in the gym, and by having less glycogen (read: fullness) you’ll be more pleased aesthetically when the carbs hit your body. Your veins will be more noticeable and your muscles will be more pumped.

Some other benefits are through the manipulation of leptin, which means that your chances of dropping fat are greatly increased.

So. How do we carb cycle? Well here is a simple rule:

A. Take in carbs when you work out.
B. Remove them when you don’t.

4. Become a Compound King

Focus on compound moves such as deadlifts, incline bench presses, military presses, etc. These allow you to move the maximum amount of weight and use the maximum amount of muscle recruitment which will lead to more muscle being built and more fat being burnt.

Most people who start out focus on barbell curls and the bench press. Don’t do that! Focus on the other moves and pay attention to all of them, All the compounds are beautiful—treat them as such.

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5. Relax

The time you spend outside of the gym ultimately delivers a lot of the results.

Skinny-fat people stress. They stress a lot.

From the skinny-fat clients I’ve worked with, I’ve found that they worry about everything: Bills, relationships, time, and of course, their bodies. Simplify your life and you’ll be surprised at how your stress can fade away.

Follow some simple tips (The ones in this article) and trust them.

It’s the only way you’ll get ahead, stress-free.

6. Dine Out

When I say dine out in no way do I mean eat junk food. Socialise. Enjoy your new success and realise that you can live your life and still change your body and mind in the process. Don’t push yourself into a corner. This goes back to my previous point. Remember to relax.

I highly recommend going for a meal on a high-carb day with the people who will be supporting you through this change. Show them some appreciation—they’re helping you.

WARNING: Do not use this as an excuse to drink alcohol. You can’t afford to do that at this stage, sorry.

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o to Recap:

1. Set yourself an actionable goal – To lose fat or to build muscle. I recommend the former first.

2. Prepare the steps you are going to take, prepare your meals, your ideas and write down your workouts. Preparation is key!

3. Learn to cycle your carbohydrates around your goals and training, which will stop you from gaining fat when trying to build muscle.

4. Focus on compounds –  compounds burn more calories, boost testosterone, and growth hormones.

5. Stressing can cause a lot of problems, both to your aesthetics and health. Learn to de-stress.

6. Celebrate your achievements and dine out with people who are pushing you forward in your journey. They are there for you every step of the way.

I hope this has shown you some steps you can take to transform your body and life, both in and outside of the gym. You don’t have to be skinny-fat for your whole life; you just need to plan, and to take those first few steps.

Minimize the amount of information you take in, follow some simple rules and learn to trust in a path, the results will sure follow. You can do it! After you do, give me a call and we can high-five. Possibly. I know they are outdated, but until there’s a better substitute, we’ll have to continue to use them.

Have you found yourself complicating things in the gym and life? Do you forget to simplify things? Let me know in the comments.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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