In summer 2020, Keith from USA joined my Online Transformation Program. He was 53 years old and had recently been diagnosed pre-diabetic. Throughout most of his life he was skinny-fat with an under-muscled physique, a small bone structure and high body-fat levels, however the pounds started adding up and he was now all out fat […]
Skinny-Fat to Ripped Transformation (No Gym Needed)
Recently I got a message from one of my clients in India, Rikesh Murali. He’s been following the bodyweight training strategies from my Online Transformation Program for several years and here are the results: When Rikesh started training he was unable to do a single pull up and he was soft all over. Now he’s […]
Why counting Calories to lose weight rarely works for skinny-fat guys
In the fitness industry there’s this idea that if you are not losing body-fat, it’s because you’re either consuming too many Calories or miscalculating your food intake. However, if that is really the case, then how do you explain guys who consistently diet on as little as 1500-2000 Calories a day with moderate activity levels, […]
How going from low to high testosterone levels affected my workouts and progress
I’ve had low testosterone levels at 2 important points in my life. The first was during my teenage years where I developed man boobs, had acne all over my face, struggled with erectile dysfunction and couldn’t gain muscle mass despite my best efforts. The second was 1 year after I had a blood clot in […]
How to Supercharge Your Delts Into Massive Growth Without Any Gym
After getting back into doing more bodyweight training during the quarantine I’ve consistently been gaining size on my delts and I want to share some tips with you to maximize your deltoid size. First and foremost, the delts have always been a weak point for me. As you probably know already if you read my […]
8 Essential Skinny-Fat Beginner Training Tips
(1) Start easy, but over the long-term, don’t worry about overtraining Most skinny-fat guys start training too hard. A good example is that you start doing heavy weights 3 times per week when you can’t even do a full ass to grass squat with proper form or a single pull up, and on top of […]
How Andreas Overcame the Skinny-Fat Look In 14 Weeks While Staying At The Same Bodyweight
I’ve always focused on body measurements over bodyweight and here’s why: Bodyweight doesn’t accurately reflect body-composition changes. You can stay at the same bodyweight but see a massive change in body-composition. I’ve seen this over and over again in my clients and today I’ll show you an example of my Norwegian client Andreas. He came […]
Why I’m Against “Evidence Based” Training
Since I started sharing my training advice online 8 years ago, I have been getting a lot of comments from “evidence based trainers”. Here’s an example of a comment I got on my facebook page: “Considering research would suggest after 9-11 sets per muscle group per week most will have a diminishing return and are […]
Does NoFap Work For Increasing Testosterone?
Today I got a question through email that I often get from SFT readers: Since im skinny fat and REALLY want to change im doing 100% what it takes to optimize my hormones. Do you think Nofap will help in boosting testosterone? Im on like 40+ days now and have more confidence etc, but its […]
Top Training and Diet Mistakes You Must Avoid Making In 2020 If You’re Skinny-Fat
2020 is coming and it’s time to make a game plan for getting the best results possible for your body-transformation goals. Most of my skinny-fat clients usually come to me after they have spent (wasted) a few years following shiny advice that promises the world and doesn’t deliver. In this post, I’ll go over the […]