Most skinny fat men keep asking the same six questions: bulk or cut, how much to eat, how often to train, how long it takes, whether cardio helps and whether it's too late. Here are straight answers, in plain words.
We haven't quoted any forum. These are the common questions, answered by the same coach advice we give everyone. If you'd rather just train, pick a short workout.
Should I bulk or cut?
Neither. Eat around maintenance, train three times a week and keep protein high. Beginners can build muscle and lose a little fat at the same time. Bulking adds fat to a soft middle. Cutting hard removes muscle you don't have.
How much protein do I need?
A common target is about 1.6 to 2.2 grams per kilo of bodyweight a day. Read how much protein to lose fat for easy meal ideas.
How many days a week should I train?
Three full-body days. More isn't better when you are new. See how many days a week should I work out.
How long does it take?
Strength rises in weeks. Looks change in months. Give it three months of steady work before judging. For the honest timeline, read how long to get back in shape.
Is cardio a waste?
No, but it's not the main event. Walk daily and do one hard session a week. Lift for shape. See cardio or weights first.
I'm 35. Is it too late?
No. Read too late to get in shape at 35. Muscle responds at any age. Recovery takes a bit longer after 30, so respect your rest days. Why recovery takes longer after 30 explains why.
What is a simple starting workout?
Ten minutes, three days a week:
- 10 goblet squats
- 8 push-ups
- 10 swings or hip bridges
- 8 rows
Repeat for 10 minutes. Stop each round with reps left. Frozen Dash or Bellhop Chipper in the app make good 8-minute starters.
What mistakes do skinny fat men make most?
- Doing endless cardio and no lifting
- Eating too little
- Changing the plan every week
- Training to failure on day one
- Quitting at week three, when it still looks the same
The last one is the killer. Photos help. Take one every two weeks and compare month to month.
Do I need a gym?
No. A kettlebell and floor space will take you far. If you'd rather lift in a gym, read starting the gym after a long time.
The bottom line
Keep it boring: train three days, eat protein, walk and wait. Pick a short workout and book your first session for tomorrow. The full plan is in the skinny fat men workout plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- skinny fat
- men