Feeling stuck in the “skinny fat” zone? You’re not alone! This guide will walk you through the essential steps to transform your physique by building muscle and shedding fat. Here’s how to do it:
1. Calculate Your TDEE (Total Daily Energy Expenditure)
Your TDEE is the number of calories you burn daily, and knowing it is crucial for setting your nutrition plan. You can easily find your TDEE using our online TDEE calculator.
2. Set Your Goal
Focus on building muscle, not just losing fat. More muscle will help you look leaner. If you’re in the “skinny fat” category, you’re likely new to a structured training program, which means you can both build muscle and lose fat simultaneously. It’s a win-win!
3. Enter a Caloric Surplus
Consume 250-500 calories above your TDEE daily to support muscle growth. This slight surplus ensures you have enough fuel to build new muscle without gaining excess fat.
4. Commit to Strength Training
Strength training is key to building muscle. Aim to train 3-4 days a week. We prefer full-body training sessions, however, there are many other ways to do it. While you could go up to 5 days, that extra day is only marginally more effective. You might be better off using that time for meal prepping if you have to choose.
5. Optimize Your Nutrition
Protein: Aim for 1.0-1.2g per pound of body weight. Include sources like chicken, fish, red meat, and beans.
Carbohydrates: Provide energy for your workouts. Incorporate foods like rice, potatoes, and fruits.
Fats: Should make up 20-30% of your calories. Focus on healthy fats from avocados, nuts, and olive oil.
6. Focus on Lifestyle Habits
Sleep: Aim for 7-9 hours per night to support recovery and muscle growth.
Limit Alcohol: Alcohol can significantly hinder your muscle growth, so moderation is key.
Manage Stress: Incorporate 2-3 short walks a day. This small change can be a game-changer for your overall well-being.
7. Track Your Progress
Take monthly or quarterly photos to monitor your progress. While your main goal will take longer to achieve, these photos will help keep you accountable. The visual progress can be incredibly motivating! If you have access to an Inbody or body composition machine, do that as well. It will give you a snapshot of your starting body fat percentage along with lean muscle.
Need More Help?
If you’re looking for more personalized guidance, visit our website for a complimentary personal training session to further discuss your goals and let us help you achieve them!
You’ve got this! 💪 Let’s make those changes and achieve the body you’ve been striving for!
