In my last post Why You Shouldn’t Get Ripped 6-Pack Abs If You’re Skinny-Fat I explained how shredding excess body-fat does not mean getting ripped 6-pack abs and why you’re leaving a lot of muscle development on the table by obsessing about your abs. The conclusion of the post was: You need to find that […]
SFT Bodyweight Program Success Story: From Skinny-Fat Dad Body to Fit
Today I got a success story from Madhuranga Liyanage from Sri Lanka who followed my Phase 1 bodyweight program for 8 months. I’ll let the photos speak for themselves: And here’s another success story I got this week from Blaine who is just 13 years old: In just 6 weeks Blaine went from 2 to 13 […]
Apostolis Transformation: 19 CM off the waist and 12 CM off the hips
Apostolis joined my 1 year physique transformation program and here’s his progress: Waist reduced by 19 CM (7.5 inches), hips reduced by 12 CM (4.7 inches) and his chest reduced by 9 CM (3.5 inches). Arms and shoulders both increased in size. Especially his shoulders grew a lot. His shoulder measurement increased with almost 10 […]
Why Bodyweight Training is the Best Way to Transform the Skinny-Fat Physique (And Top Skinny-Fat Myths Debunked)
Bodyweight exercises are by far the best way to get started if you’re skinny-fat and now I’ll explain the top 3 reasons to why this is the case and then debunk some of the top myths related to the skinny-fat physique at the end. Reason #1: Bodyweight exercises represent the opposite of being skinny-fat. The skinny-fat […]
Why You Should Train and Diet While Going Through Puberty (Age 12-16)
I recently received a message on my instagram from a SFT-reader who is 12 years old. His question was: Will your training and diet advice work for me when I’m just 12 years old and still going through puberty? The answer is: YES, my advice works for skinny-fat guys of all ages. I have coached […]
Skinny-Fat Guys, Realistic Cutting Goals and the Obsession With Abs
Most skinny-fat guys think that they will look like Brad Pitt in fight club after a cut, but that couldn’t be further from the truth. When you diet down to low body-fat levels you will lose a lot of water and fullness in your muscles. This means that in order to look like Brad Pitt […]
Bodyweight Training for the Skinny-Fat Guy
Being skinny-fat means that you lack upper body muscle mass while having excess body-fat in the lower waist, chest and hips. Compared to other guys, skinny-fat guys gain muscle mass at a much slower rate and we gain fat just by “looking at food”. It’s not uncommon for skinny-fat guys to train for months or […]
The 3 Most Important Lessons I’ve Learned During My Skinny-Fat Transformation
In this quick 2 minute post I will list the 3 most important lessons I’ve learned during my 5 year skinny-fat transformation. If you follow the 3 lessons below, I’m 100% certain that you will save years of wasted effort. Let’s get started: (1) Strength Gains = Muscle Gains? Nope. Most beginner training programs out there are […]
My Thoughts On Fitness: Skinny-Fat Women (Part 8)
(1) Being skinny-fat as a woman is “normal” in the sense that most women carry more fat and less muscle mass than men. (2) As a woman you cannot get bulky from training since you produce 12-17 times less testosterone than men (the main muscle building hormone), and most men struggle putting on muscle mass. […]
My Thoughts On Fitness: Skinny-Fat Men (Part 7)
(1) Your nutrient partitioning is best when you’re at a healthy body-fat percentage (8-15%). This means that your body is better at using food for muscle gains when you’re skinny compared to when you’re skinny-fat, therefore diet down before you focus on gaining muscle mass. (2) You can lose about 3 percentage points body-fat each month when […]