The worst kind of body to avoid; Skinny fat. I´ve helped over 100+ men over 40 years old go from skinny fat to ripped. Here are 9 steps we followed: (Bookmark this)What on Earth is skinny fat? A body type with: -Low Testosterone -Little muscle mass -Thin arms & shoulders -The lack of athleticism -High body fat percentage -Lots of fat around the waist Are at least 3-4 of these true to you? You´re skinny fat Follow these 9 steps to get Lean & Energetic:1) Limit the booze A common reason of the “skinny fat” body is excessive drinking. But alcohol is nothing but empty calories with ZERO nutritional value Limit to 3-4 drinks/week to -Improve your sleep -Decrease total energy intake -Increase Testosterone levels -Improve workout performance2) Do NOT go vegan / vegetarian The worst thing you can do as a skinny fat is following a plant based / plant dominant diet. You will end up eating ridiculous amounts of grains & legumes. By the time you hit your daily protein targets your energy intake will be so high you will keep accumulating more & more fat. You need animal based protein to feel satiated & really change your body composition.3) Eat LEAN protein Lean sources of protein like Sirloin Tilapia Shrimp Halibut Tenderloin Egg whites Lean cottage cheese Low fat Greek/Skyr yogurt Will help you build muscle while dropping fat Aim for 1g protein / lb of bodyweight. Split this up to as many meals as you're comfortable with.4) Don´t track calories, track your sleep instead With Optimal sleep quality it's impossible to overeat. The Deeper & more Efficient you sleep, the less Hunger Hormone (ghrelin) and the more Satiety Hormone (leptin) produces. So LESS food will be enough to keep you MORE satiated. You can track your sleep with an Oura Ring/Whoop Band in as little as 30 seconds/day As opposed to tracking your food in MyFitnessPal that might take up to 30 minutes daily.5) Lifting > Cardio Get 2-4 intense sessions in weekly. This will be the biggest driver of your muscle mass More muscle -> Faster metabolism -> More calories burnt AT REST - > Faster fat loss If you only do cardio you will end up with the same body composition, but smaller.6) 80/20 Nutrition Stick to nutrient-dense whole foods 80% of the time. These will reduce your inflammation and boost your metabolism better than processed food. Meat, fish, dairy, eggs, fresh fruits & vegetables will be your go-to. Cut fast food, junk & UberEats down to 20% of the time.7) Progressive Overload Aim to get stronger at your key lifts every week Track your workouts either in a journal or an app like EverFit or Trainerize. Go for more reps, weights or slower repetitions (Time Under Tension) weekly.8) Cut down on sugars Processed sugar is inflammatory, increases hunger levels and reduces Testosterone. It's easy to get addicted to thanks to “sweet cravings” and that might be a reason you got skinny fat in the first place. Cut out processed sugars as much as you can. Get your sugar intake from fruits & raw honey.9) Consistency It took you years to get out of shape So accept it will take you 6 months to make a significant change Stay consistent with the above 8 steps and within LESS than a year you will be Ripped, Lean & Energetic Be disciplined & trust the process.9 steps to go from skinny fat to Lean & Energetic 1) Limit the booze 2) Do NOT go vegan /vegetarian 3) Eat LEAN protein 4) Don´t track calories, track your sleep instead 5) Lifting > Cardio 6) 80/20 Nutrition 7) Progressive Overload 8) Cut down on sugars 9) ConsistencyP.S.: - Are you a High Achiever / Corporate Executive looking to -Get to sub 15% bodyfat -Gain muscle & strength -Reach consistent 85+ Sleep Scores We won't be tracking calories, but we´ll track sleep in the first 2 months Interested? DM me “LFG” and we´ll chat (Not free, serious applicants only)Here are the results you can expect ⤵️ DM me “LFG” if you want to join the team

The worst kind of body to avoid; Skinny fat. I´ve helped over 100+ men over 40 years old go from skinny fat to ripped. Here are 9 steps we followed: (Bookmark this) ... What on Earth is skinny fat? A body type with: -Low Testosterone -Little muscle mass -Thin arms & shoulders -The lack of athleticism -High body fat percentage -Lots of fat around the waist Are at least 3-4 of these true to you? You´re skinny fat Follow these 9 steps to get Lean & Energetic: ... 1) Limit the booze A common reason of the “skinny fat” body is excessive drinking. But alcohol is nothing but empty calories with ZERO nutritional value Limit to 3-4 drinks/week to -Improve your sleep -Decrease total energy intake -Increase Testosterone levels -Improve workout performance ... 2) Do NOT go vegan / vegetarian The worst thing you can do as a skinny fat is following a plant based / plant dominant diet. You will end up eating ridiculous amounts of grains & legumes. By the time you hit your daily protein targets your energy intake will be so high you will keep accumulating more & more fat. You need animal based protein to feel satiated & really change your body composition. ... 3) Eat LEAN protein Lean sources of protein like Sirloin Tilapia Shrimp Halibut Tenderloin Egg whites Lean cottage cheese Low fat Greek/Skyr yogurt Will help you build muscle while dropping fat Aim for 1g protein / lb of bodyweight. Split this up to as many meals as you're comfortable with. ... 4) Don´t track calories, track your sleep instead With Optimal sleep quality it's impossible to overeat. The Deeper & more Efficient you sleep, the less Hunger Hormone (ghrelin) and the more Satiety Hormone (leptin) produces. So LESS food will be enough to keep you MORE satiated. You can track your sleep with an Oura Ring/Whoop Band in as little as 30 seconds/day As opposed to tracking your food in MyFitnessPal that might take up to 30 minutes daily. ... 5) Lifting > Cardio Get 2-4 intense sessions in weekly. This will be the biggest driver of your muscle mass More muscle -> Faster metabolism -> More calories burnt AT REST - > Faster fat loss If you only do cardio you will end up with the same body composition, but smaller. ... 6) 80/20 Nutrition Stick to nutrient-dense whole foods 80% of the time. These will reduce your inflammation and boost your metabolism better than processed food. Meat, fish, dairy, eggs, fresh fruits & vegetables will be your go-to. Cut fast food, junk & UberEats down to 20% of the time. ... 7) Progressive Overload Aim to get stronger at your key lifts every week Track your workouts either in a journal or an app like EverFit or Trainerize. Go for more reps, weights or slower repetitions (Time Under Tension) weekly. ... 8) Cut down on sugars Processed sugar is inflammatory, increases hunger levels and reduces Testosterone. It's easy to get addicted to thanks to “sweet cravings” and that might be a reason you got skinny fat in the first place. Cut out processed sugars as much as you can. Get your sugar intake from fruits & raw honey. ... 9) Consistency It took you years to get out of shape So accept it will take you 6 months to make a significant change Stay consistent with the above 8 steps and within LESS than a year you will be Ripped, Lean & Energetic Be disciplined & trust the process. ... 9 steps to go from skinny fat to Lean & Energetic 1) Limit the booze 2) Do NOT go vegan /vegetarian 3) Eat LEAN protein 4) Don´t track calories, track your sleep instead 5) Lifting > Cardio 6) 80/20 Nutrition 7) Progressive Overload 8) Cut down on sugars 9) Consistency ... P.S.: - Are you a High Achiever / Corporate Executive looking to -Get to sub 15% bodyfat -Gain muscle & strength -Reach consistent 85+ Sleep Scores We won't be tracking calories, but we´ll track sleep in the first 2 months Interested? DM me “LFG” and we´ll chat (Not free, serious applicants only) ... Here are the results you can expect ⤵️ DM me “LFG” if you want to join the team