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It explains pretty much all I know about this. The advice there should help you with the problem, but the only real fix is often surgery. Together with the consistent trainings, I watch my diet but I still am skinny fat. I have a pretty small frame with only fat on my belly. I found your website really useful and plan to change my training accordingly. I am relatively fit and I can do chin ups and pushups without any problem.
Thank you so much for these great directions and advices. I will follow yoir advices and soon I will have a body like you: This site has broken all the wrong information we had about weight loss and muscle building. Please tell me how to lose fat while having more fat in diet? What exactly you mean by balanced diet? How much should be the share of each macronutrient everyday?
How much less calories should we consume from the amount we need as per our exercise and weight, sex.?
About the exercise, what exactly was your exercise routine for exercise in leaning period? What kind of cardio you used to do, how many times a week, and what exercise you used to do? I understand body weight exercises, but did you do. Please ignore the comment, I have got my question answered in other page of the site.
Sorry for repeat posting. But i have one question. I always reduced my food intake gradually. So, for the same results, should I eat in a deficit, surplus or to maintain? I spen a whole year at the gym without gaining any muscle mass, just fat, even thought I was eating a balanced 6meals a day diet wich I changed now for 3 meals: Before I can recommend you anything, I need to know what fitness level are you at.
What is your body fat level, bodyweight and how many pull ups can you do? To build some muscle mass and lose this extra fat I have? But my biggest doubt is about the caloric intake as I mentioned before. I am going through the phase where i think I am losing too much muscle and look much smaller. I have dropped about 10 lbs and looking in the mirror is not helping. It was wreaking havoc on my psych and I considered bulking up again but I hope what you say is right! The key is to strategically put in some days where you eat high calories to maintain your muscle.
My two major problems are what I eat at dinner, and the soda I drink. I eat the same two things every day for… breakfast: I am addicted to 44 oz cups of Dr. In the past I would drink 2 a day. Is that a mental barrier that I just feel okay after a soda and can switch to water for the remainder of the day? I felt like I was spinning my wheels for about 3 months with no progress.
Your biggest problem right now is that soda. You need to get rid of it since it has no nutritional value. My advice is that you take 3 weeks out of your life and make it your first priority to get rid of that soda addiction. Do anything in your power to avoid having soda around you. It will be tough in the beginning, since sugar is very addictive.
It looks like you put a lot of hard work into making this, and needless to say congratulations on your body transformation. I am currently 17 years old, and I am one week away from entering my senior year in High School. I literally just came back from a cruise and I was embarassed to take off my shirt the whole time and have now decided enogh is enough. The thing is, even though I thought I was taking care of myself and went to the gym during that week in the cruise, I gained 10 pounds….
Yes, I definitely have bad genetics. Spot on with this write-up, I absolutely feel this website needs much more attention. It does not matter at what time do you eat. As long as you are in a cal deficit, you are loosing weight. You can eat 8 times a day, or just once at night, as long as you eat less, you are ok. That is the big picture. Everything else is just tips and tricks! Eat when you are hungry, whole and nature foods, eat less. It is as simple as that! Wanna ask you about the first tip. At what time exactly should i eat the three different meals? So all this Count not a lot food, so how u suggest me eat less?
So what u think? Cuz my bmr is 2, calories so I actually not eating much , so what u suggest me to do? You see I have been exercising regularly through calisthenics for the past two months and 2 weeks and I took the bulking method I used to follow other bloggers before I found yours. I started off with a body with fats not sure how many percentage and I think I am not improving in terms of losing body fats. Having said that, my whole body is still not losing fats. Its like I am building muscles on my fats. How do you think I should go from here? I am not sure my body fat percentage but I know I still have fats around my body.
The only area I could see my veins are only my hands and forearms. Great site and very helpful! I wished I could have found your blog earlier when I started. I think I could manage my weight at 63kg without increase is due to the amount of time I placed. I have been into calisthenics for two months now and I have been training almost everyday 30 min in the morning after breakfast and 1hour in the evening before dinner.
Usually my 30 min training would only be abs 4 times per week and 1 hour will be pull ups, chin ups, push ups , variations of squats and just handstand 6 times per week with 1 day rest. I dont do cardio. I have been eating 3 main meals in a day and 1 snack time before workout. For post workout I usually drink milk and I have fish oils with every main meals. Oats, Fruits, 3eggs Lunch: Rice, Chicken, Veggies Snack: Varies but usually includes rice and chicken.
I have the body structure earlier as I have broad shoulders and a longer upper body so I am medium slim. This structure make me look big but slim at the same time.
I have been following the diet and exercise regime for two months now and I have seen improvements in my body as in some formation in muscles and strength. I am confused on whether I should be on a caloric surplus or deficit. Also, I feel like I am not changing in terms of body fat percentage as I still have visible fats around my belly and other areas on my body.
I only see muscle building up over fats around my biceps and triceps. I could not see my abs visibly if it is not after an abs workout.
I am not sure how lean I am as the calculators online are not accurate there is one saying that I am 9. So, I just want to know am I doing it right? Where should I go from here? Hi Oskar, i am following your site and i find it very usefull. Expecially your articles are well written, good! I do not know if you can help me but im in the following situation: Im trying to lose fat and tone my muscles in the same time im not bulking i just want to wake them up! This is what i eat: All this food is around calories maybe I drink one gallon of water everyday and i do not eat any candy, cocholates or fizzy drinks.
Im doing this from two weeks and i do not see any significant weight loss, im like stable.
How this can be possible? I dont think that im gaining all that much muscle weight from pushups! By the way i never did pushups before now in two weeks i can do 30 of them in a row with proper form. Please whats wrong in all this? This is your number one problem right now. You need to choose ONE goal at a time. You eat a caloric surplus, then you gain some muscle and some fat. To do that, you need to fix your diet. Also, take a look at this article: Focus on resistance training instead of cardio: Running 10 km a day while eating calories at 82 kg of bodyweight will mess up your hormones.
Hey Oskar thank you for the answer. I feel the strenght in my chest is increasing, but i have so much fat in my chest that no muscles are visible, and some love handles too..
Weight loss happens by creating a calorie deficit, which means you have to burn more calories than you take in. By selecting foods that keep you full longer, changing up your meals, and promoting a lifestyle that is overall active and healthy, you can work toward losing weight. Lose Weight In 7 Days Straight Without Starving Yourself Best Weight Loss Skinny Shake: Take a glass of mild warm water and add 2.
Second goal very important to me is to work hard on my chest so that by toning the chest the moobs will look a lil better when ill be lean. For that im doing lot of pushups till failure. Note that i do not have gynecomastia but only a pseudo, i say this because years ago when i lost 22kg my chest was almost normal no moobs but no muscles.
I tought that losing fat plus pushups will give me some decent result, dont you agree? Thank you so much. Oskar i forgot to ask you something, is normal that i dont feel any kind of soreness after so many pushups? The first week i was soring but not after 3 weeks of constant pushups i feel like i can do in a day without getting muscle soreness. Should i put weights on my back or keep pushing like this? Read why in the articles below:. I rarely get sore anymore. When you get used to an exercise you will stop getting sore. You should take supplements if you have deficiencies in something, or if you need them for a specific reason.
Bodyweight is just a number, and it depends a lot on your bone structure and muscle mass. As a skinny-fat guy you most likely have a small bone structure and little muscle mass, so your bodyweight might be low despite you carrying a lot of fat. My advice is that you ask yourself: Hey Oskar Nice Blogs. I already look leaner and my muscles are harder and a bit bigger to definitely the chest back and biceps and triceps show a difference since doing body weight exercises.
I have been going gym for a couple years on and off last year , but fairly consistent otherwise. So seeing your other posts, you recommend high volume lifting right? I tend to get a big arse, also because played ice hockey as a kid, so my legs grow easy.
Also, I have a pull up bar at home, but doing bodyweight exercises everyday might be kind of tiring for me… any tips? Wish I could upload a pic of my upper body, so frustrating.
And, even if you do lose a small amount of strength, you will regain it quickly because of muscle memory once you start lifting heavy again. Most of my weight is in my stomach!! The other part of my body as thin. And as for exercise how a program like p90x? I never use a diet. Owen, Intermittent Fasting and carb-cycling, walking on uneven terrain and pavements have nothing to do with weight loss. BCAAs has nothing to do with muscle loss.
To lose weight — eat less. To gain muscle — progressive overload. Everything else is just tricks and illusions! All very good tips. But I also do Intermittent Fasting and carb-cycling for convenience purposes. Not sure if anyone have mentioned this, but a BIG tip I learnt: No running or jogging. If you really get bored, do a 10sec sprint. Do this first thing in the morning or just fast during the day. For rough bpm, go on a treadmill and feel out the speed.
If overly worried about muscle loss, put half a scoop of BCAAs in your water bottle and drink that evenly during the walk. I was around 72kg lbs when i started, i dropped to around 55kg lbs with regular exercise mostly running,for about an hour,miles plus clean diet in just after 3months. I am now kg. I look like the smaller version of what i used to be. I drank like once after every weeks like that. But these days I drink atleast once every week and sometimes even twice. I do not gain anymore weight though and my diet are still clean.
But i just have trouble getting rid of this belly fat. Please suggest me what i should do next as i don;t know what to do anymore. Should i incorporate whey protein powder to my diet? I like to use cardio when I want to go from lean to very lean read: I have used this approach one year ago. But I purposely did not excersize. When you train, you need food therefore you have to eat. Anyway, after that I started to workout with the 20 rep squat routine. And of course I gained fat and very little muscle.
Now I have to loose 20 lbs. I know how to do that. But this time I will add some bodyweght training as you recommend to see what will happen. Oskar, when do you eat your two meals? I eat 3 meals currently: When I ate 2 meals I would usually sleep as much as possible, wake up late, wait a few hours, eat my first meal fairly big , then train 3 hours after my meal, come back home, wait an hour or two, then eat my second meal in the evening.
Like only eating after my daily weight training and fasting for the rest of the day. Like fasting and maybe doing some cardio, until the evening when I do my weight training. What is your estimated bodyfat percentage? Do you have visible abs in good lighting? I agree that the get lean first then slowly bulk up strategy is better. However I almost come from an opposite experience than yours. I wasted my 1. I was mainly cutting,as a result my progress on the lifts got stuck on novice level.
I injured myself because of regressing strengh. I am now lightly muscled but still skinnyfat. I am afraid of cutting again because I might loose strengh again. What is your opinion? How much fat did you cut in those 1. What are your strength stats? That I will do. By the way I just saw your transformation video.
It is mindblowing how your lats exploded near the end of your cut.
Perder Peso Sem Ficar Faminto. I have but one question. My point is that you are focusing your tip on the wrong point. Try having your scoop of ice cream with a cup of berries or a chopped orange. One thing i want to tell you that being an Indian wheat flour and rice is a part of our everyday meals.
Thanks, I always trained my lats super hard to overcome my narrow-shouldered look. Losing the fat around the waist also helped tremendously to make them look wider. They are really detailed and explained so everybody can understand. Stressing about it is more likely to cause muscle loss than not eating exactly calories a day. I eat a balanced diet consisting of fats, proteins and carbs. I wish to lose weight but when I eat even slightly lesser than I am used to, I feel really hungry. I get the urge to go and eat something immediately when I try to cut down on my food.
What can I do about the hunger pangs? Approximately how long will it take me to lose a couple of inches of fat from my belly? I know fat loss occurs overall the body and spot reduction is not possible so if my previous question sounds dumb, i think a better question would be, how long did it take you to go from having a fat belly to the flat belly that you have currently? How much do you sleep? As for losing inches around your belly, it depends on how lean you already are, how large your deficit is and your genetics.
For me, it takes about 4 weeks to lose 2 inches around my waist. It took me 18 months to go from my fattest lbs to my leanest lbs , but it can be done much faster, and most of my fat was stored around the hips. Thank you so much for your quick reply. I sleep 8 hours a day. Loving the recommendations bro. As far as percentage of beef goes, how do you calculate that? Love your blog, I started to lose weight back in April and had some pretty good progress, I was trying to lose some extra weight before a hip replacement surgery.
I am only 33 but had avascular necrosis of the hip so my hip had collapsed into itself and it was time for a replacement. I had a successful surgery but gained back some of the weight that I had lost since I was not very active during my recovery. After a few months I started to feel pretty good and decided I was going to start stronglifts, I set up a bunch of weights that a friend let me have and was ready to start. It was only a day or two later that I read one of your blog posts about bodyweight exercises and it was enough to convince me to not worry about the weight lifting just yet.
I have now been doing body weight exercises only, I started a push up challenge and just recently incorporated pullups although I can only do a couple I have been doing reverse pullups or negatives until I get strong enough to do more real pullups. I am still a work in progress but have seen some great improvements. I plan on using your blog post on bulking without weight gain once I get rid of a bit more bodyfat but as of now I am still in a slight deficit while I get rid of that last bit of belly fat, still hopeful that the excess skin will tighten up by summer time.
Sorry for rambling but I guess the point of my post is just to let you know that I appreciate your page and your blog posts. I definitely consider myself a skinny fat guy and hopefully over time I can achieve the aesthetic looking body that I am aiming for. Wow, you added 29 reps to your push up max in 2 months and lost a lot of bodyfat. If you keep this up, you will definitely achieve an aesthetically looking body.
It seems like you know what to do now and how to do it, so just stay consistent and you will reach your goal. Thanks for all the advice. And I love intermittent fasting and no tiny meals I have to prepare every two hours. I would skip the rice and bread and get my carbs from real vegetables. Spinach, broccoli, asparagus take less than 4 minutes to cook. Incorporate low-GI foods into your meals. Foods that are low on the glycemic index GI scale take longer for your body to break down, and so can help you stay full for a greater period of time.
Try to avoid overly-processed carbohydrates such as white bread and instead opt for whole-grains, plain nuts, legumes, and seeds. For example, you may make a snack out of a hard-boiled egg, which offers protein, and half an apple, which provides low-GI carbs. Consider reducing highly processed foods like white bread, pastries, cookies and crackers to once a week, or if possible, eliminating them entirely. Include snacks in your meal plans. It's natural to have cravings throughout the day, and ignoring them may only push you to make less healthy food choices later on in the day.
Instead, keep healthy snacks around for when cravings strike. You can even plan them out as a part of your daily meal plan if you get regular cravings. While overindulging can derail your diet, completely restricting yourself from foods you enjoy can push you toward making unhealthy choices, too. Incorporate small treats into your diet, such as a single scoop of ice cream or one slice of pizza. Spread three or four small treats out over the week to help you stay focused without feeling constrained. For instance, one slice of pizza with a big salad that includes seeds or other healthy sources of fat and fiber.
Try having your scoop of ice cream with a cup of berries or a chopped orange. Remember to keep treats small and occasional. You are more likely to choose healthy, filling meals when you plan them in advance, rather than making in-the-moment decisions. Take time once a week to plan your meals for the week, including snacks and treats. Focus on incorporating filling, healthy foods into each meal, and use your meal plan to make a shopping list to ensure you bring home robust foods. This helps you feel full in the store and can keep you from making impulsive, hunger-driven decisions.
Do not pick it up again until you have fully chewed and swallowed the last bite.
Another good trick is to take a drink of water between bites. This will also improve your digestion. Get rid of high-calorie beverages. An eight ounce glass of water and an eight ounce glass of soda are going to take up relatively the same amount of space in your stomach. The soda, though, brings in unnecessary calories and sugar, and does not hydrate as well as water. Cut high-calorie beverages such as sodas, prepared coffee drinks, and other caloric beverages.
Alternatively, you may opt to drink unsweetened tea or iced tea. Be careful since sweetened teas may even have more sugar than soda. Opt for low-calorie flavor enhancers. Some sauces, such as ketchup and barbeque sauce, are high calorie and do little to help you feel full. Opt for lower calorie flavor enhancers such as fresh herbs, ground spices, and sauces like mustard, horseradish, and hot sauce. Rosemary goes well with most meats, and herbs like cilantro can help a salad taste extra fresh.
Regular exercise has a number of benefits, including aiding in burning excess calories. Try to get between 30 and 60 minutes of moderately vigorous exercise four to six days a week. Incorporate both cardiovascular exercise and strength training to keep your body healthy. Be sure to track your exercise and the estimated calories burned so that you do not overestimate how much you can eat.