00:00what's up guys Jeff Cavalier aex.com can
00:02I introduce you to Mr Skinny fat Jeff if
00:05this guy's skinny fat call me Arnold
00:07Schwarzenegger hi Jeffrey it's me Arnold
00:09how are you uh Arnold maybe you want to
00:12look at him again now ah he's looking
00:14soft and frail I know what you're
00:15talking about well I'll leave you to it
00:18AA L vista baby can you get out of here
00:20please let's talk about skinny fat today
00:22because if you look like this you're
00:24probably on this video for a reason and
00:26good reason because I'm going to help
00:27you to solve this physique problem today
00:30and it's actually a simple two-step
00:32solution here but you have to make sure
00:33you're doing those two-steps properly
00:35because you've probably heard them
00:36before you just haven't done them the
00:38way I'm going to show you how to do so
00:39again what is skinny fat well take a
00:41look it's really defined by a few
00:43different characteristics skinny or
00:45undeveloped arms really a lack of muscle
00:47soft middle over here a lack of chest
00:50development just completely flat and
00:52even skinny legs if you look down below
00:54the problem is skinny fat is rather
00:56deceptive because when you put a shirt
00:58on it's not so apparent any anymore and
01:00you can hide behind the shirt and if
01:02you've ever dealt with this problem
01:04you've likely spent a lifetime hiding
01:06behind the shirt but what happens when
01:08It ultimately has to come off for that
01:10Beach vacation of yours or maybe you're
01:11in the locker room and your buddies are
01:13teasing you or maybe in that moment of
01:14intimacy you have to take the shirt off
01:16and you're not so comfortable with how
01:17you look the problem is you don't want
01:19to live this way if you have a way to
01:21fix it and I'm going to help you do that
01:23because it's not age related it doesn't
01:26have to be limited to guys in the early
01:2720s who look like that you can look like
01:30this in your 40s or 50s and you still
01:32have the same characteristics a lack of
01:34a chest a lack of arms that pudgy
01:36midsection it only gets worse because
01:37body fat deposition gets harder and
01:39harder to get rid of as you get older
01:41it's also not just related to the amount
01:44of weight that your body carries because
01:45you can be skinny fat ironically at any
01:47body weight and also ironically you can
01:50look vastly different at around the same
01:53body weight if you take care of one
01:55thing and that is the amount of muscle
01:57that you carry on your body because
01:59because even if you go back to someone
02:01had a higher body fat if they're
02:03carrying more muscle you see that they
02:05look much much better than somebody who
02:07has less muscle so how do you fix this
02:10guys as I said it comes down to one
02:12thing and that is how much muscle can
02:13you pack on your body this will be the
02:16first step to solving your skinny fat
02:17issues forever and that means you're
02:19going to have to work out and I know
02:21you're probably saying Jeff thanks that
02:22was really helpful you're just giving me
02:24a bunch of workouts to go do no no no
02:25I'm not giving you a bunch of workouts
02:27to do I'm giving you one workout to do
02:30actually two but one type of workout do
02:33you follow bro splits or push pull legs
02:35typical Arnold split upper lower
02:37anterior posterior no what I want you to
02:39do that I found to have the most success
02:41with this particular body type is a
02:43total body workout which looks like this
02:46a three-day a week workout plan and the
02:49nice thing about total body is you get
02:52to work out with a day off in between so
02:55even somebody that has a hard time with
02:57commitment right now looking to find
02:59three days out of a 7-Day week that you
03:00can actually get in the gym is a lot
03:02easier to start to develop the
03:04consistency that will lead to your
03:05salvation in terms of your skinny fat
03:07body now what's the workouts look like
03:09again there's only two variations here A
03:12and B and I actually put this whole
03:14workout together for you that I'll link
03:15for you in the description below that
03:17will give you exactly what this workout
03:19looks like it's our perfect total body
03:20workout six exercises right a barbell
03:23squat at a 3x5 a barell hip thrust a
03:27barbell bench press weighted chin up a
03:29farmer carry in a cable or abandoned
03:30face pull they're compound exercises
03:33that are easily loaded and progressively
03:35overloaded which means that you can
03:37progress on these exercises a lot
03:39quicker and see more rapid muscle gains
03:41and strength gains which all is going to
03:43help you to build more muscle there's a
03:45benefit here too and that is your
03:47naivity when it comes to the gym you
03:50probably haven't trained for long enough
03:52consistent enough or hard enough to see
03:54the results that you are capable of but
03:55when you start to follow this plan you
03:57will and you're hitting all the major
03:59functions of the body whether it be a
04:01squat hinge Push Pull carry or
04:03corrective and we take the second
04:05workout which is a deadlift a squat or a
04:09lunge a barell overhead press a row and
04:11a farmer's carry overhead this time with
04:13another corrective you're complimenting
04:15whatever's missing from the first
04:16workout so you don't have a lot of
04:18movement patterns to learn you just have
04:20a few but you learn how to get good at
04:21them and to progressively overload once
04:24again on that simple calendar now the
04:26second part of the equation here though
04:27is this and that is you can't just be
04:29doing three sets of 12 and what I mean
04:31by that is there's a mentality that goes
04:33into the effort that you're putting into
04:34your workouts and I can almost guarantee
04:3999.9999% certainty that most skinny fat
04:42people do not train hard enough they
04:45take with them to the gym I'm going to
04:47do three sets of 12 because that's what
04:49I read that is the worst mentality I
04:51have I made a whole video on this about
04:52why that's holding you back but suffice
04:54it to say that if you're not training at
04:56high enough level of intensity those
04:58results will not come so make sure that
05:00you check out this video that I will
05:01link for you at the end of this video to
05:03make sure that you get this right every
05:05single time well what's left well the
05:07skinny fat solution here or equation
05:10relies on training plus as you could
05:12have guessed it nutrition but with an
05:14all important multiplier Factor here at
05:16the end and that multiplication factor
05:18is protein because protein will
05:21determine whether or not you see the
05:23results you're looking for from your
05:25skinny fat transformation because when
05:27you're trying to simultaneously burn
05:29body fat and build muscle protein is the
05:32magic Elixir to allow you to do this
05:35properly why because you need to get
05:37enough of it because when you're in a
05:38hypocaloric state necessary for burning
05:41body fat but you still want to build
05:43muscle then protein allows your body to
05:45do that even in a slight caloric deficit
05:47but it has to be high enough and what
05:49most people recommend is 7 gram to 1.2
05:52gram per pound of body weight in a day
05:54but when you're talking about a skinny
05:55fat body I believe those requirements
05:57get nudged up a little bit more from the
05:59minimum side to 1 G to 1.2 G per pound
06:03of body weight meaning that 180 lb
06:05person would have to have a minimum of
06:07180 g of protein up to a maximum of
06:10about 216 G now ask yourself are you
06:13meeting those requirements because if
06:15you're not you're really going to
06:16struggle to put on the muscle we just
06:18talked about was so important to do at
06:20the same time not letting your body fat
06:22get out of control creating another
06:23issue for you so now what would this
06:25look like in terms of an actual meal
06:26plan so you'll see here three different
06:30lunch and dinner and this is a sample
06:32meal plan that I gave to one of my
06:33athletes but the first thing you'll see
06:35is there's a standard variation here
06:36which means somewhat of a maintenance
06:38level of calories that they're ingesting
06:40here and you would do the same thing you
06:41would try to find a maintenance meal at
06:44each of these three meals and it could
06:45look slightly different but it better
06:47not look too much different than what
06:48you see here why because this is made up
06:51of the right types of foods and this is
06:53not removing complete macronutrients I'm
06:55not taking carbs out of the equation I'm
06:57not taking fats out of the equation I'm
06:58giving you a real istic meal plan
07:00consisting of healthy food options to
07:02get you to not only learn to eat
07:03healthier and more responsibly but also
07:05not punish you along the way that being
07:08said if you're looking at this and it's
07:09a big departure for how you're eating
07:11right now because you prefer Lucky
07:12Charms and enman Crum cake it's time to
07:15grow up cuz at some point in order to
07:17get away from that 8-year-old body that
07:19you're stuck in you're going to have to
07:20start eating more like an adult and this
07:22is where we start to eat more like an
07:23adult you're going to eat like this on
07:25your maintenance calories for about 1 to
07:28two months while you perform the total
07:30body workout that I showed you already
07:32why because I want to give your body the
07:34chance to actually build muscle by
07:36training now consistently not missing
07:38workouts and training with that proper
07:40intensity that we talked about that
07:41you're going to want to watch that video
07:42for again and what will happen is at the
07:45maintenance level as you start to build
07:47muscle that active tissue will actually
07:49help you to burn a few additional
07:51calories as that happens you create that
07:53slight deficit that starts to take care
07:55of that body fat issue little by little
07:57if you do this and you don't see the
07:59results that you are looking for like
08:00you're still carrying too much body fat
08:02even as you're building muscle then you
08:04make small swaps we call these shred
08:07swaps and all you do is take the same
08:09meals maybe take some of the nuts out of
08:11the oatmeal or you go from 2% milk down
08:13to skin milk or you go from a whole egg
08:15omelette down to an egg white omelette
08:17but you make small changes cuz if you've
08:19been able to be consistent with this and
08:21you actually enjoy this meal then you
08:22don't need to make wholesale changes and
08:24these small caloric changes are often
08:27times enough when piled on top of each
08:30other day after day to make the change
08:33that you're looking for and not doing it
08:34too aggressively again if you don't want
08:37to do it in breakfast you can always
08:39swap over here instead you can take your
08:41standard lunch meal and then change it
08:43to where you're not having mango salsa
08:45but just plain lemon or having a baked
08:47potato but maybe asparagus small changes
08:49to the current meals you already have
08:51are going to ultimately lead to where
08:53you want to be from getting rid of that
08:55body fat but only if you still
08:57prioritize that protein intake as you
09:00get into this slight deficit that
09:01protein intake stays high if you have a
09:04hard time meeting your protein
09:05requirements guys I wholly recommend a
09:07protein powder our pro 30g has more
09:10protein per serving 30 grams than almost
09:12every single protein powder on the
09:13market you can find it over at athl
09:15next.com that's literally what I use to
09:17meet my protein requirements per day but
09:19as long as you're getting in enough
09:20you're going to be able to make this
09:22change again you pick the meal you want
09:24to do it at often times I never see
09:26someone have to go more than two meals
09:28in a day that they're making the shred
09:29swaps too they've already seen the
09:31changes that they're looking for they
09:32stick to that and they maintain that
09:34while they continue to build muscle and
09:36if you ever want to come back up again
09:37you could always work your way back
09:38towards the standard version of the meal
09:40plan to see what you want to see in the
09:41mirror but the bottom line here guys is
09:43that when you're trying to change your
09:45skinny fat body it's a two-part equation
09:47always but you have to make sure you get
09:49it right get those total body workouts
09:50working for you again you can find those
09:52exact workouts in the descriptions below
09:54and also make sure you get new nutrition
09:56in place I have this complete meal plan
09:57for you at our athex meal plans over at
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