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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 May 21, 2019

13 Bad Habits You Need to Quit Right Away

13 Bad Habits You Need to Quit Right Away

Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

1. Stress Eating

I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

If you are a stress eater, don’t fret — here’s how to manage your stress better:

How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

2. Nail Biting

Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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3. Hanging out with Naysayers

We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

4. Being with People Who Don’t Appreciate You

Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

5. Smoking

Smoking is one of the leading causes of preventable death globally.[4]

In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

Smoking risks

    6. Excessive Drinking

    All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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    According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

    • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
    • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
    • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
    • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
    • Different types of cancer: Mouth, esophagus, throat, liver, breast

    If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

    If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

    7. Eating Junk Food (Including Diet Soda)

    Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

    If you think, “Hey, but junk food is tasty!”, think again:

    A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

    “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

    And you wonder why you seem to crave fast food when you just had some the day before?

    While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

    Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

    Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

    8. Eating Too Much Red Meat

    There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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    In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

    Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

    Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

    9. Watching Too Much TV

    I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

    Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

    Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

    It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

    10. Being Late

    Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

    Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

    Learn more tips about how to be more punctual here: How to Be On Time Every Time

    11. Being in Bad Relationships

    Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

    I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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    Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

    12. Leaving Things to the Last Minute

    Burning the midnight oil isn’t fun — it’s exhausting.

    Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

    Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

    By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

    Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

    13. Focusing on the Negatives

    In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

    Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

    Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

    And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

    The Bottom Line

    So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

    Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

    Need more tips to break your bad habits? Check out these articles:

    Featured photo credit: Pexels via pexels.com

    Reference

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