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are you skinny fat or just fat this is how you know the skinny fat truth fake natties lie about 5 signs you're in novice lifter purgatory no more fake words why you need to bulk explained with by ffmi bmi body mass index fat free mass index How To Fix "Skinny Fat" (3 Ways) The “Skinny Fat” Solution (FAST FIX!) What To Do If You're "Skinny Fat" (Bulk or Cut?) What to do if you’re ‘SKINNY FAT’ The 3-Step Science-Based “Skinny Fat Solution” bulking cutting lean slow dirty bulk or cut recomp maingaining maintenance calories what how to eat to fix physique gain build muscle lose burn belly body fat hardgainers do not listen to greg doucette this is not skinny fat male female hypertrophy strength aesthetics powerbuilding body fat percentage examples men women am i skinny fat or skinny

#SkinnyFat #GymProgress #REVIVALFitness

Welcome to Revival Fitness everybody, your home for gains and brains.

This is a video that is going to apply to a lot of people who are into fitness content in general.

If you are newer, if you've been in this space for a little bit of time, even if you're somebody who's been lifting for a while now, and you've kind of been spinning your wheels, you're not really where you'd like to be.

A lot of people are going to eventually stumble on this question and it's kind of a dreaded question but it's 1 you need to answer honestly and accurately to determine your next course of action.

Now before we begin guys I have to make the usual disclaimer.

Just because you don't have visible abs that does not automatically mean that you are truly fat.

And I've said this over and over a quick refresher here.

Plenty of people when they get into lifting if you're on the naturally skinnier side of things you may not have visible abs right now but you're still skinny.

Small size shirts, your arms do not fill out the sleeves at all.

So even if you are lean, you might not be able to see your abs because you simply have not built that amount of muscle that is necessary for them to show through underneath your skin.

Once you can get past that though, you need to determine if you are somebody who fits the profile of skinny fat.

What it really comes down to is somebody who is skinny, but you hold body fat in unsightly areas.

A lot of times it's going to accumulate heavily in the love handles, the stomach, a lot of guys are going to get some on their chest Places where whenever you take your shirt off, it's very hard not to notice but you really don't have much muscle either So your body has essentially no counterbalance to that body fat even if your body weight is not that high.

You'll commonly see people mention people who are medically overweight as skinny fat, they kind of lump them into this same category.

And that's the distinction I want to draw in this video.

Here's something to note though, if you're somebody who has carried a lot of body fat on you for an extended period of time, you're going to have more muscle simply because your body is working harder to carry all of that extra weight.

So if you take a look at typical fat people, what are you commonly going to see?

Even if they barely if ever go to the gym.

Oftentimes they're going to have a big forearms.

They're going to have big calves, and they might even have some noticeable upper back definition.

So if you're somebody who fits that description, I think it's pretty clear that you fit the fat end of this dichotomy.

The real question mark lies in a physique that kind of looks like this.

They don't know if they're in the skinny fat category, if they're more fat, and they're always confused should I bulk or cut, then probably they're gonna fall for something like main gaining, and they're just gonna end up spinning their wheels over and over when they really need a concise plan and phasic dieting over the long term.

That's what's going to give them results.

So here are the ways that you can get the best idea as to which category you fall in.

And the first 1 is going to be BMI or body mass index.

Now I know in fitness, I've said this before too, a body mass index comes under fire a lot of the time because it does not tell a full story.

It simply gauges your height versus your weight.

It does not account for body fat, muscle, and of course the fat acceptance movement thinks BMI is white supremacy or something.

However, whenever it comes to the skinny fat versus general fat distinction, it's a very good baseline Indicator of which camp you fall into so if we look at this photo of me whenever I started lifting for example 5 foot 10 I believe I was about a hundred and 52 pounds or so If we punch that into a BMI calculator the result is 21.8 and based on the BMI Categories that classifies me in a normal weight.

Then you look at my physique, it fits the description I mentioned earlier.

Don't have a whole lot of muscle mass, right?

My stomach is kind of pudgy there, a little bit of chest fat.

This is a classic example of the skinny fat side of the continuum.

Now let's compare that to somebody of the same height who is a 5 foot 10.

Same thing is just new to the gym, no serious muscle mass on their frame yet.

That comes out to 25.8 BMI and that is at the low end of the threshold for being overweight.

Just a guy who puts on a shirt, whatever looks fine, takes the shirt off, you go to the beach, you're like oh my god.

So Based on the difference in those numbers, it's pretty obvious which side each falls into.

The 152 pound person is skinny fat, the person who's 180 pounds is gonna be closer to general fat.

Now based on the category you fall in here, And keep in mind this is more of a spectrum, it's not like it's just 1 or the other, it's more of a continuum.

You can be very close to being both of these things.

But generally speaking, if your BMI, assuming that you have not ever been in the gym seriously, is overweight or higher, you're probably in a good position to do 1 of 2 things.

You can either recomposition, meaning eat roughly maintenance calories and focus on building muscle and losing fat at the same time.

If you're new to the gym that is absolutely doable for a number of months.

Option number 2, if you're more on the extreme of the fat side, simply put, you have to cut.

So it's pretty simple when you think about it in those terms.

If you're somebody who is close to the obese range, BMI of 30 or higher, Or maybe if you're like in the 27 plus range again, assuming you have no real muscle built at this point You need to simply cut down the problem is these young people look at this stuff and there where I was whenever I started 150 pounds is a man and they're like, well, I need to cut down to get the abs to show.

If you are skinny fat, and if you have not really built much muscle, I have a video, you can look at it in the top corner.

I break it down in more detail, the solution to skinny fat that many people in the fitness industry lie about to get you to spin your wheels endlessly to keep buying their products and their supplements and everything and their programs.

But if you are skinny fat, once again, meaning your core issue is a lack of muscle, it's the same in either case.

But if you're skinny fat, the skinny is part of that equation.

And since you're already on the skinnier side, if you cut down and rid your body of excess energy and nutrients, You're not going to build muscle in any appreciable capacity.

You're going to build it ever so slightly, little engine that could.

You're going to build it like this when you could build it like this.

So if you qualify into the skinny fat category, You should aim for a roughly 200 to 300 surplus based on your estimated calories I've also mentioned before guys calorie counting to a tee is not possible.

Don't stress out over it This is a general recommendation and a general gauge but you need to eat more Trying to do these things is going to rid your body of the precious muscle and healthy body weight gain that it needs to truly recomposition and fill out your frame with muscle mass.

So that is 1 way to get an idea of where you fall here using the BMI calculator.

But let's say that you've been in the gym for a while, you've built some muscle, I think a good gauge then is going to be FFMI or Fat Free Mass Index.

And Fat Free Mass Index is similar to BMI in the sense that they give you just a number on a scale, but FFMI does account for your lean body mass and your body fat percentage.

Now I've mentioned this in this video and previously too, guys have a very, very hard time guesstimating their own body fat percentage.

Most guys tend to either over or underestimate it.

If you're somebody who comes from the ab anxiety camp, if you watch most mainstream fitness personalities who are ripped all the time, you guys will commonly think that you're 25% body fat when you're closer to 15.

On the other end, people who are newer to fitness, right, they see somebody like a celebrity who gets in decent shape, who's at roughly 15% body fat, a little bit of abs showing, they think any semblance of abs is like 8% ripped.

So this is why I don't like to give FFMI as a direct, or I should say the first option to go to because having novices and people who are kind of brainwashed by mainstream media, having them try to guess their own body fat percentage does not end well.

They have no actual idea of where they're at.

So if you're looking to estimate your own body fat now, guys, and you're having a hard time, you can join the Patri on.

You'll get access to the discord there, too.

You can ask me other members of the community to give you kind of a ballpark range of where you're at.

Once you've built your first, say, 10 to 15 pounds of novice muscle, let's say 10 just to be on the conservative side of things.

Once you've built your initial muscle mass and you've started filling out your clothing more, people around you have said repeatedly that you look bigger.

Not just your mom after the first 2 months in the gym, like are you taking steroids now?

But your friends and your family, people at school, at work.

You've gotten repeated positive reinforcement of people saying you look bigger.

You're filling out your shirts, it's obvious you've got some traps in your shirt, the arms are taking up more space, your jeans are a bit tighter.

The more muscle you add, assuming you have not started really overweight or obese and you've got loose skin or a big belly to go down, if you start building all of that muscle and once you finally do so, your skinny fat likelihood essentially goes down to nothing.

Because if you started as somebody who was just very normal on the skinny fat side, you never really had a big belly, Aside from the unsightly love handles and stuff, you never had a genuine big gut per se.

You've always been able to look down and see your junk.

You really cannot look skinny fat once you build that initial muscle.

Your shoulders are going to get broader as you build your upper back.

Your waist is going to appear smaller in conjunction with that.

Your posture improves as you get better lifting.

Your legs get bigger, which also makes the waist look smaller.

So building muscle, no matter how you cut this, guys, that is the key to fixing skinny fat or regular fat.

But you need to know which camp you fall into to determine if you need to do a slow bulk, if you need to recomposition per se, or if you're best suited to cut down and then eventually, well maybe potentially bulk down the line if you want to build a lot more muscle.

So no matter where you fall on this spectrum and what path you end up taking a few constants remain.

You want to have a high protein diet in relation to other typical diets.

You want to aim for roughly 1 gram of protein per pound of body weight.

You can go lower than that and still make progress, that's just a good general gauge.

You want to focus a lot of your training, at least initially, on the biggest movements that build the most muscle possible as quickly as possible that train your entire body as opposed to playing hopscotch on the machines and isolating everything and then you just simply need to be consistent.

You're not going to change your body overnight it's not going to happen like you see these crazy advertisements promising.

But you need to stick with this process and ultimately you have to build muscle.

If you need to lose a lot of body fat, additional cardio is fine.

Even cardio in general for just the health benefits is okay too, but do not stress over cardio in either case.

Building muscle needs to be your number 1 priority, no matter where you fall on this spectrum.

So this has been the video guys, thank you very much for watching.

Once again, if you're looking to get your own body fat measured or if you have questions about your own exercise regimen, join the Patreon, hit me up, we'll get those right for you.

Thank you as always to the current Patreon supporters and the channel members, and I will catch you


Speaker 0: Chest up, shoulders back. Welcome to Revival Fitness everybody, your home for gains and brains. This is a video that is going to apply to a lot of people who are into fitness content in general. If you are newer, if you've been in this space for a little bit of time, even if you're somebody who's been lifting for a while now, and you've kind of been spinning your wheels, you're not really where you'd like to be. A lot of people are going to eventually stumble on this question and it's kind of a dreaded question but it's 1 you need to answer honestly and accurately to determine your next course of action.

Am I skinny fat or simply fat? Now before we begin guys I have to make the usual disclaimer. No that's not how this works. Just because you don't have visible abs that does not automatically mean that you are truly fat. And I've said this over and over a quick refresher here.

Plenty of people when they get into lifting if you're on the naturally skinnier side of things you may not have visible abs right now but you're still skinny. Small size shirts, your arms do not fill out the sleeves at all. So even if you are lean, you might not be able to see your abs because you simply have not built that amount of muscle that is necessary for them to show through underneath your skin. Once you can get past that though, you need to determine if you are somebody who fits the profile of skinny fat. What it really comes down to is somebody who is skinny, but you hold body fat in unsightly areas.

A lot of times it's going to accumulate heavily in the love handles, the stomach, a lot of guys are going to get some on their chest Places where whenever you take your shirt off, it's very hard not to notice but you really don't have much muscle either So your body has essentially no counterbalance to that body fat even if your body weight is not that high. You'll commonly see people mention people who are medically overweight as skinny fat, they kind of lump them into this same category. And that's the distinction I want to draw in this video. Here's something to note though, if you're somebody who has carried a lot of body fat on you for an extended period of time, you're going to have more muscle simply because your body is working harder to carry all of that extra weight. So if you take a look at typical fat people, what are you commonly going to see?

Even if they barely if ever go to the gym. Oftentimes they're going to have a big forearms. They're going to have big calves, and they might even have some noticeable upper back definition. So if you're somebody who fits that description, I think it's pretty clear that you fit the fat end of this dichotomy. The real question mark lies in a physique that kind of looks like this.

They don't know if they're in the skinny fat category, if they're more fat, and they're always confused should I bulk or cut, then probably they're gonna fall for something like main gaining, and they're just gonna end up spinning their wheels over and over when they really need a concise plan and phasic dieting over the long term. That's what's going to give them results. So here are the ways that you can get the best idea as to which category you fall in. And the first 1 is going to be BMI or body mass index. Now I know in fitness, I've said this before too, a body mass index comes under fire a lot of the time because it does not tell a full story.

It simply gauges your height versus your weight. It does not account for body fat, muscle, and of course the fat acceptance movement thinks BMI is white supremacy or something. However, whenever it comes to the skinny fat versus general fat distinction, it's a very good baseline Indicator of which camp you fall into so if we look at this photo of me whenever I started lifting for example 5 foot 10 I believe I was about a hundred and 52 pounds or so If we punch that into a BMI calculator the result is 21.8 and based on the BMI Categories that classifies me in a normal weight. Then you look at my physique, it fits the description I mentioned earlier. Don't have a whole lot of muscle mass, right?

My stomach is kind of pudgy there, a little bit of chest fat. There's really no abdominal definition. This is a classic example of the skinny fat side of the continuum. Now let's compare that to somebody of the same height who is a 5 foot 10. Same thing is just new to the gym, no serious muscle mass on their frame yet.

And they're 180 pounds. That comes out to 25.8 BMI and that is at the low end of the threshold for being overweight. Just a guy who puts on a shirt, whatever looks fine, takes the shirt off, you go to the beach, you're like oh my god. So Based on the difference in those numbers, it's pretty obvious which side each falls into. The 152 pound person is skinny fat, the person who's 180 pounds is gonna be closer to general fat.

Now based on the category you fall in here, And keep in mind this is more of a spectrum, it's not like it's just 1 or the other, it's more of a continuum. You can be very close to being both of these things. But generally speaking, if your BMI, assuming that you have not ever been in the gym seriously, is overweight or higher, you're probably in a good position to do 1 of 2 things. You can either recomposition, meaning eat roughly maintenance calories and focus on building muscle and losing fat at the same time. If you're new to the gym that is absolutely doable for a number of months.

Option number 2, if you're more on the extreme of the fat side, simply put, you have to cut. So it's pretty simple when you think about it in those terms. If you're somebody who is close to the obese range, BMI of 30 or higher, Or maybe if you're like in the 27 plus range again, assuming you have no real muscle built at this point You need to simply cut down the problem is these young people look at this stuff and there where I was whenever I started 150 pounds is a man and they're like, well, I need to cut down to get the abs to show. No, you don't. And that leads into what you need to do.

If you are skinny fat, and if you have not really built much muscle, I have a video, you can look at it in the top corner. I break it down in more detail, the solution to skinny fat that many people in the fitness industry lie about to get you to spin your wheels endlessly to keep buying their products and their supplements and everything and their programs. But if you are skinny fat, once again, meaning your core issue is a lack of muscle, it's the same in either case. But if you're skinny fat, the skinny is part of that equation. You lack muscle.

And since you're already on the skinnier side, if you cut down and rid your body of excess energy and nutrients, You're not going to build muscle in any appreciable capacity. You're going to build it ever so slightly, little engine that could. You're going to build it like this when you could build it like this. That's the main difference. So if you qualify into the skinny fat category, You should aim for a roughly 200 to 300 surplus based on your estimated calories I've also mentioned before guys calorie counting to a tee is not possible.

Don't stress out over it This is a general recommendation and a general gauge but you need to eat more Trying to do these things is going to rid your body of the precious muscle and healthy body weight gain that it needs to truly recomposition and fill out your frame with muscle mass. So that is 1 way to get an idea of where you fall here using the BMI calculator. But let's say that you've been in the gym for a while, you've built some muscle, I think a good gauge then is going to be FFMI or Fat Free Mass Index. And Fat Free Mass Index is similar to BMI in the sense that they give you just a number on a scale, but FFMI does account for your lean body mass and your body fat percentage. Now I've mentioned this in this video and previously too, guys have a very, very hard time guesstimating their own body fat percentage.

Most guys tend to either over or underestimate it. If you're somebody who comes from the ab anxiety camp, if you watch most mainstream fitness personalities who are ripped all the time, you guys will commonly think that you're 25% body fat when you're closer to 15. On the other end, people who are newer to fitness, right, they see somebody like a celebrity who gets in decent shape, who's at roughly 15% body fat, a little bit of abs showing, they think any semblance of abs is like 8% ripped. So this is why I don't like to give FFMI as a direct, or I should say the first option to go to because having novices and people who are kind of brainwashed by mainstream media, having them try to guess their own body fat percentage does not end well. They have no actual idea of where they're at.

So if you're looking to estimate your own body fat now, guys, and you're having a hard time, you can join the Patri on. You'll get access to the discord there, too. You can ask me other members of the community to give you kind of a ballpark range of where you're at. Once you've built your first, say, 10 to 15 pounds of novice muscle, let's say 10 just to be on the conservative side of things. Once you've built your initial muscle mass and you've started filling out your clothing more, people around you have said repeatedly that you look bigger.

Not just your mom after the first 2 months in the gym, like are you taking steroids now? But your friends and your family, people at school, at work. You've gotten repeated positive reinforcement of people saying you look bigger. You're filling out your shirts, it's obvious you've got some traps in your shirt, the arms are taking up more space, your jeans are a bit tighter. The more muscle you add, assuming you have not started really overweight or obese and you've got loose skin or a big belly to go down, if you start building all of that muscle and once you finally do so, your skinny fat likelihood essentially goes down to nothing.

Because if you started as somebody who was just very normal on the skinny fat side, you never really had a big belly, Aside from the unsightly love handles and stuff, you never had a genuine big gut per se. You've always been able to look down and see your junk. You really cannot look skinny fat once you build that initial muscle. Because what's going to happen? Your shoulders are going to get broader as you build your upper back.

Your waist is going to appear smaller in conjunction with that. Your lats are going to get bigger. Your chest gets bigger. Your posture improves as you get better lifting. Your legs get bigger, which also makes the waist look smaller.

So building muscle, no matter how you cut this, guys, that is the key to fixing skinny fat or regular fat. But you need to know which camp you fall into to determine if you need to do a slow bulk, if you need to recomposition per se, or if you're best suited to cut down and then eventually, well maybe potentially bulk down the line if you want to build a lot more muscle. So no matter where you fall on this spectrum and what path you end up taking a few constants remain. You want to have a high protein diet in relation to other typical diets. You want to aim for roughly 1 gram of protein per pound of body weight.

You can go lower than that and still make progress, that's just a good general gauge. You want to focus a lot of your training, at least initially, on the biggest movements that build the most muscle possible as quickly as possible that train your entire body as opposed to playing hopscotch on the machines and isolating everything and then you just simply need to be consistent. You're not going to change your body overnight it's not going to happen like you see these crazy advertisements promising. But you need to stick with this process and ultimately you have to build muscle. If you need to lose a lot of body fat, additional cardio is fine.

Even cardio in general for just the health benefits is okay too, but do not stress over cardio in either case. Building muscle needs to be your number 1 priority, no matter where you fall on this spectrum. So this has been the video guys, thank you very much for watching. Once again, if you're looking to get your own body fat measured or if you have questions about your own exercise regimen, join the Patreon, hit me up, we'll get those right for you. Thank you as always to the current Patreon supporters and the channel members, and I will catch you

See all REVIVAL Fitness transcripts on Youtube

Are You Skinny Fat or Just Fat? THIS is How to Know