You're skinny fat. Its not on your belly...its inside around your organs even if you appear slim. The worst. Imagine that, you are sicker than a visibly overweight woman as their fat is stored under skin and yours is hugging your liver n heart. Start with getting rid of the visceral fat by getting the cardio (15k+ steps daily in some pace, not just dragging around, preferably more than that), add swimming x 3 week, and nutrition you need- maybe youll even need to up kcal but on healthy foods. Say byee to regular alcohol consuption in any form especially beer, white bread, fizzy drinks and the worst toxic shit of all, energy drinks. Wait with gym until your diet is set right and youre managing to move a lot every day. When you ready, up kcals abd lift n push heavy stuff. Working on big muscles like in your legs pumps ya with testosteron so dont skip em.
You have a condition called skinny-fat which is the worst kind of fat since it accumulated around your organs and can lead to diabetes and high blood pressure. The solution is to focus on building muscle and lifting heavy. Decrease sugar intake.
belly fat? :) i have a info for you :-D alcohol and/or shitload of sugar does that. Its the worst fat it can be (visceral) inside your organs. Maybe iam wrong... fuck gym xD eat healthier
1. Shaker with water, medium cloth in the first times (some gyms have cleaning rags for you, but bring yours in the first time to clean the machines before or after you use them), your phone, your house keys. Bag and clothes if you want to dress other clothes before you get home.
2. Cardio for the belly, anaerobic for the muscles
3. Whey protein (I buy 80% whey protein, you might need isolated whey protein if you are lactose intolerant) whey has kind of low calories, so you could take some, and ypu will need te protein to build muscle.
Creatine.
No pre-workout.
Id suggest 15 min run daily, and 15 min of HIIT excercises. Keep watching your body and than decide to go to gym. Also get protein by food. After, you can start working on weights and get pure protein.
Start slow, integrate working out in your daily routine. It will make wonders.
Also, dont focus on your weight, just keep doing it.
Here’s another, more hardcore routine, also for building. This one has less focus on general core strength though so I’d recommend it as an advanced routine for when you’re in better shape
1. You dont need protein powder/suplements if you have a well balanced diet. 2. Seriously read a book. 3 If you dont like the second option you can find really great advice on youtube too but be carefull. I personaly watch Jeff Nippard, and Greg Doucette.
Work out day 1,2 skip 3 to rest train 4 ,5 and rest 6 and 7. Make a plan and this plan is gonnen be your bible. When you train a lot your body will start asking for more food so wat more and make sure its healthy. Do this and you should see results. I cannot stress enough how important compound excursies like push-up am pull-ups are! Good luck!!
Just start going on 1-2h walks a few times a week and throw out sugar from your diet. Also have a 5min jog when you wake up in the morning.
Thats it if you want to simply get slimmer and rid of extra fat. And remember, getting fat also means you eat more than you use.
I have been reading the comments and my gosh, don't listen to them OP. I wasn't going to reply but seeing all these bunk comments, I will give you the full run down as I was skinny fat just like you.
For a skinny fat person, there are two avenues for you.
Body recomp: Lose fat and build muscle st the same time. This takes longer and is a slow progress, but you will lose fat and build muscle.
Bulk, then cut: Main point is you want to bulk(gain muscle and weight) then cut (Lose fat) This is the prefered way for skinny fat. Go online and search to a TDEE calcuiator and see what your maintenance calories is. Eat 300 more calories than your maintenance everyday while eating 1gram of protein per 1 lb of your body weight..
What you need to bring: nothing, water I guess or you can use the water fountain at the gym.
What protein to buy: any whey protein. Buy creatine too, it's cheap and effective that's all you need
So you have not been skinny all your life. You’ve been fat for the past couple of years. Be honest and don’t be irritating. You can only get better with hard work and being true to yourself.
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