Here are some fabulous training tips that I have used to increase my physical appearance. If you use these training tips in the correct way, they will work just as well for you.
1. Stop Bulking and Cutting
Even though traditional bulking does allow you to gain more muscle, we skinny fats tend to store our calories as fat and not as fuel for building muscles. What this means is that our cuts will wither away without some form of performance enhancing substance. We are the type of people who do not do well in nourished or malnourished environments. Bulking is just not worth the weight fluctuation that follows.
2. The Carb Cycle
Taking time to build muscle is not a bad thing, especially when you are trying to avoid fat accumulation. The only problem is the fact that in order to achieve this, you will need to eat very little. In order to maximize muscle gain and limit the amount of fat you gain, you will need to understand how to optimize the body’s hormonal profile at the correct times.
For a natural trainee, it means that you need to cycle carbs according to the training that you are doing. Basically what this means is that there should be less fats, more carbs and sufficient protein in your diet when you are training, and there should be more fats, more proteins and less carbs on days that you are not training.
3. Get Lean and Do Not Worry About Abs
Lean out first and do not worry about traditional cuts anymore. This is one of the first rules you need to follow in order to acquire skinny fats. Do not get that fat that you need to cut again. Skinny fats generally work better just outside of a six-pack with about 12% body fat in total. This is considered the perfect zone to be in – fat enough to gain muscle, but still lean at the same time.
4. Never Underestimate the Importance of Bodyweight Training
Many trainees who want to build muscles will spend a lot of time with the barbell or go for deadlifts, squats and bench presses, which is fine, but do not forget about the importance of bodyweight training. Muscle-ups, push-ups, chin-ups, dips and even handstands are great exercises for bodyweight training.
5. Never Neglect Isolation, and Use Thick Bars
Even though compound lifts work for almost everything, they will not work in the right way unless you pay attention to isolation movements. Never allow yourself to neglect arm work, as you do in fact need it. By using thick bars for pressing and bicep work, you will soon start to see growth in your upper arms, forearms and shoulders.
6. Sprint, Carry
Do not worry so much about conditioning work in order to burn calories. You want to turn yourself into a short-term power machine by running sprints. Both hill and track work and anywhere from 40-100 m will do the job. Do a sprint, walk back to the beginning, take a few deep breaths and then do it all over again. Waiter walks, farmers walks and carries are also recommended.
7. Max Effort Work – Be Cautious
In most cases, skinny fats do not have very good recovery capacity. Short, brick house powerlifters can lift maximally with a lot less trouble. Take the recovery process into consideration.
8. Become a Bodybuilder and Not a Powerlifter
Skinny-fats will just not thrive on minimal powerlifting routines. It does not mean that all powerlifting routines are bad or that you cannot train in the lower repetition range, it just means that it is recommended that you train in the higher repetition range.
9. Upper Chest, Shoulders, Lats and Upper Back
Skinny fats are like pyramids because their waists are normally bigger than their shoulders. The only way to change this is to focus on all the muscles above the deltoid tuberosity (upper back, upper chest, neck and shoulders). Wide wings will make your shoulders look wider and your waist look smaller, which is why you should also do a few lats.
A good mixture of incline pressing, chin-ups, heavy lateral raises, dumbbell floor pressing and rows (with elbows) is what is going to get you to where you want to be. Carry thing whenever you can as well. Farmers walks should become a part of your daily life.
10. Wave Your Repetitions
Skinny fats normally need some variation in order to get the process flowing. In no way does this need to be complicated. All that you need to do is increase the amount of reps you do and not the weight. What this does, is to make you train with lower reps and higher weights for the first while. After a short period of time, you will be able to go for lighter weights with more reps.
11. Everyday Training
Some skinny fats tend to be babied as far as workouts go. Having muscle is the end result of the particular lifestyle that you live. It cannot be created without effort and work. It is highly advisable to try your best to work out every single day.
Skinny fat is never a good thing, there is no point in trying to hide that fact. It does not mean that you need to avoid public places for the rest of your life or that you will have to swim with your shirt on at the beach. If you have had it with hiding love handles, give these training tips a try and you will be pleasantly surprised at the results you get.