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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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