How to lose body fat

this was my goal physique when I first

started but here I was looking like this

we got the definition of this body oh my

gosh Zoom forward to 2022 in just over a

year I went from skinny fat to much

closer to my dream body now I don't know

the circumstances that led you to being

skinny fat maybe you eat healthily but

the occasional takeaways cause your

weight to creep up perhaps you're

recovering from health problems or you

just popped out the womb like it

regardless I can sympathize I've been

skinny fat and skinny fat after numerous

books various diet methods programs and

supplements I promise you you don't need

to resort to biological loopholes opened

by scientists in China to do this so

here I want to share everything that

worked for me the video will be divided

into five parts if you follow this

advice I guarantee you'll get out the

skinny fat stage without being mugged

off

early 2021 this is the first time I

tried to properly record myself I'm just

looking at myself in the camera like

this guy should not have a fitness

channel I had some pretty scary nerve

damage where sleep was difficult let

alone exercise and it wasn't showing

many signs of improvement so I decided

to stick with faceless content

then something interesting happened for

the gradual lifting of the lockdown in

England businesses are starting to

reopen and children are heading back to

school as Lockdown conditions are being

rolled back lockdown was lifted and

things started to get better I had the

idea to achieve the best possible body

transmission in a year taking daily

photos and what happened next I still

find crazy

my face transformed close a bit better

and I continued to enjoy all of the

things I love so here's my advice on how

to go from skinny fat to more aesthetic

as quickly as possible in a sustainable

and natural way there's three phases to

choose from a bulk cut or recomposition

phase where you try and lose fat and

gain muscle at the same time for bulking

you consume more colors than you burn

for recomposition you eat throughout

maintenance and for cutting you consume

less calories than you burn I recomp for

three months which is good for d-trained

people and beginners it's also the

easiest to stick to for most but doesn't

result in the greatest visual

differences then a five month bulk and

finally a four in a bit month cutting

phase good Fitness YouTubers can help

you decide the most important thing is

adherence just pick a phase and stick to

it for people with more fats especially

if you store it around your waist like

myself the cutting phase is going to

meet the greatest visual differences the

fastest losing love handles is also the

hardest thing for most which is why I'll

be the focus of this video

I love food I used to think this guy was

the coolest person alive this is one of

the reasons I've partaken Fitness allows

me to enjoy food more but as a teenager

I tried to follow bodybuilder contest

prep diets and a ton of others so I

don't recommend this this time I didn't

follow a diet ate mostly what I wanted

because all fat loss diets work in the

same way those who try to claim

otherwise are often just trying to sell

their book or magic potion step one make

sure you're in a calorie deficit step

two make sure you're getting sufficient

protein and step three make sure you're

getting sufficient fats use a calorie

calculator to estimate your maintenance

calories subtract around 500 calories

and there's your budget they lose around

a pound of fats you need an episode of

around 3 500 calories now use

MyFitnessPal or a calorie tracker to

track on macronutrients each day now

this can be monotonous but I encourage

you to do this for at least a couple of

months by which point you're in a much

better position to either keep tracking

or to eat more intuitively as for

choosing food which is easier to eat 4

Donuts or 2 250 strawberries unless

you're deranged or just allergic

obviously the donuts same color is but

not as filling ways to make a meal more

helpful for fat loss include adding

fiber adding higher volume Foods using

less heavily processed foods and making

higher protein meals I'll give you my

five favorite recipes in the description

but as a busy person you might not have

time to cook elaborate meals personally

I just end up eating the ingredients as

I go perfect so consider meals which are

quick to prepare so you make it as easy

as possible one of my favorites is fluff

it's high protein volume and fiber as

for supplements there's plenty out there

but the main ones may be worth your

money a protein creatine and caffeine

this isn't sponsored but I mostly use my

protein because it's both got a good

price and decent quality

resistance training is the best way to

improve your proportions without this

and a calorie deficit you're likely to

lose muscle mass unnecessarily

powerlifting power building CrossFit or

whatever this is personal preference is

the most important to pick something you

can stick to if your goal is to maximize

aesthetic improvements I recommend

bodybuilding style training you need to

ensure you're achieving Progressive

overload so maintain full range of

motion form and push it hard progressing

on weight or reps over time you simply

cannot out science effort now as

impressive of all of those weirdly oily

muscle jigglers are on tiktok these

one-off workouts aren't going to cut it

they'll even tell you this so you should

follow a solid workout plan here's a

decent one if you don't have a gym and

here's a decent one if you do have a gym

now use one of these apps to track your

sessions

it's a common misunderstanding that when

you want to lose fat this Rocky Mountain

time unfortunately most overestimate how

effective cardio is for calorie burning

and too much can interfere with

resistance training so Cartier could be

used as a helpful tool but not the main

way to achieve a calorie deficit

something to consider before this is

increasing your daily step counts this

is relatively easy to do for most people

if you do enjoy cardio or want the

health benefits there are few sessions a

week is great as for the best type the

one you can enjoy the most then also

consider the recovery cost because

getting lamped in the face is not

optimal before a gym session

sleep helps you manage appetite increase

energy and manage emotions to make

better decisions it's one of the most

overlooked yet most important areas for

getting out of a skinny fat stage so you

should probably do it if you're on the

world's leading Elite Sports sleep

coaches approach to optimize your sleep

then watch this video these areas are

great but I've seen too many people get

excited try to optimize everything for a

week and fail all the while the person's

doing okay makes more progress because

consistency beats intensity here so you

need to focus on increasing your chances

of sticking to the fundamentals this

comes down to a few things the most

important is a strong why for getting in

shape as long as it's not illegal I'm

not going to judge your goal the most

important thing is that it's clear next

is habit formation unfortunately you

don't rise to the level of your goals

you fall to the level of your systems so

you need to work on strengthening good

habits and weakening bad habits for help

with this consider the book Atomic

habits or just read the free article in

the description after this we have

identity the selfie image is the key to

personality and human behavior change

the self-image and you change the

personality and the behavior if you see

people who go to the gym as narcissistic

or value everything else over your

health then you're very unlikely to

stick to these things so shift your

identity to see yourself with someone

that is fit this will be confirmed with

each and every time you go to the gym

and eat well for the first year I

remember watching Arnold for an hour

before most sessions today it's more

inconvenient for me to skip the gym so

please trust the process now you may

have tons of insecurities and questions

the solution is not hacks and Magic

supplements but trusting in the process

and patience I used to be annoyed that I

was built like Mike Wazowski but the

fundamentals applied over time has

changed that

many factors in the modern world are

making it easier than ever to default to

a skinny fat physique so internalizing

this info is more crucial than ever

before for a positive instead of

negative trajectory here's a bird's eye

view of everything which matters nail it

and you'll get out the skinny fat stage

very quickly stick to this for three

months and I doubt you'll regret it my

mission is to help people with this

through investigative stories

transformative stories and positive

mentors because natural Fitness

shouldn't be a niche it's in most

people's best interest improving

physical health isn't a trivial thing if

done right it can enhance every other

aspect of your life without becoming

your life and visual differences are a

great reason to start now if you're a

skinny fat guy and you'd like this

information covered in more depth I

recently created a workshop where we do

exactly that

now what we do here is we firstly cover

the fundamentals and then we give you a

solid roadmap to follow after because I

don't want you hopping from program to

program like I did where you're not

actually learning anything basically

this is exactly what I needed when I

first started now full transparency

according to my English teacher I'm not

the best at reading off a teleprompter

using fancy hand movements and marketing

talk

but I genuinely care about this product

I've put all of my savings into making

it because I genuinely think it can help

a lot of you

now if we do actually manage to make a

profit

this will all be going back into the

YouTube channel to make more

documentaries because I do actually have

10 lined up to make but I need a team to

help with this to at least speed up the

process because my upload schedule isn't

the best

obnoxious audacity if for whatever

reason you have a problem with the

workshop or you just don't like it let

me know the reason and I'll give you

your money back I generally want to be

helping you here whether that's with

this video or the workshop itself now

when you do get up the skinny fat stage

firstly congrats secondly it doesn't

make you better than other people this

guy can still knock you out and how you

look does not determine your worth the

next documentary