Being a skinny fat ectomorph makes losing fat and building Muscle Mass quite complicated. Even the scale says you are not overweight when you look in the mirror you see a body with bloated waist and thin arms and legs. But you are not alone. There are many other individuals like you who managed to melt away fat and get lean.
No wonders happen. It’s all about diet, workout, low-stress level and some other details that can take out your from the crowd of skinny fat people. Read further and find what a skinny fat guy has to do to build the muscle he has always dreamed of.
In order to detect the source of your problem answer the following question:
- Are you training in the gym for at least 2 times a week?
- Do you follow a reach in protein/low carbs diet?
- Do you sleep 7-8 hours per night?
- Are you controlling your stress level?
If your answer to these questions is “no” then it’s time to fix them. These are the basic actions to take to burn fat and build muscle. Get a gym membership, slam more foods down in your stomach, go to bed earlier and limit your daily stress level. Do so and within 3 months you will see great improvements.
If you pointed “yes” to all questions then you have a real problem and you are in the right place to get the solution for it. Skinny guys cannot train like the rest. An individualized workout and diet routine are needed to help body breakthrough catabolic stage and pack on muscle mass.
Cortisol Level Has to Be Kept Under Control:
To build muscle you need a higher level of testosterone in the body which is responsible for muscle growth. The same time, cortisol level has to lower as much as possible as it shows destructive effects on muscle tissue (the process is known as catabolism).
Skinny guys are disadvantaged by producing less testosterone as a result of the workout while cortisol level is higher than in normal people. The last one rises as a result of stress too, having also the ability to inhibit the effects of Growth Hormone. More than this, cortisol stops the production of a hormone that burns fat. From this point of view keeping the cortisol level as low as possible is tremendously important.
How to Avoid Catabolism?
In order to avoid the destructive effects of catabolism, you should follow some basic like:
- Do not make you workout program longer than 45 minutes.
This period can be longer if you take additives in the form of BCAA and glucose. With any minute you go after this threshold you at risk to trigger a powerful catabolic process which eats your muscle and left you with only fat.
- Make pause between meals no longer 2-3 hours.
Schedule at least 5-6 small meals during the day, spaced about 2-3 hours between them. Also, eat before going to sleep, so your body gets enough energy over a long period of time. Eat more proteins, fewer carbs, and only good fats. Being skinny doesn’t’ mean you are allowed to eat junk foods. If do so, they all get on your abs in form of fat,
- Pre-workout and post-workout meals are very important too.
Insulin is causing fat gain and it raises in case of high carbs intake. But elevating insulin level after the workout is good as it lowers cortisol action. That’s why right after your training have a protein/carbs shake to strike insulin level and prevent catabolism.
- Relax, have a better stress management attitude
Dozens of causes to worry about and all this keeps you away from building muscle mass and just add to your waist inches of fat. Stress causes many people to eat more sweets, hence the insulin level causes higher and you store more fat. Or stress alone is also a reason to push insulin level above the limit. Detach from your problems and learn to manage them better. The fact that you worry about will not solve them. Be rationally and look for solutions instead of letting them break you down.
Build Muscle Mass and Lose Fat at the Same Time:
Don’t go through cutting then bulking stages all the time. It will not help you reach the goal. To build muscle and still lose fat you have to train with intensity, frequency, and volume. This will speed up metabolism and a higher muscle tissue breakdown will be caused. Skinny guys suggest making use of High-Intensity Interval Training, as being very effective in burning extra calories while preventing muscle loss. And what can be better than this?
Many individuals do the mistake to focus on cardio training alone to reduce fat. Indeed, cardio is good for fat burning, but you will never get a muscular look by doing it. The more cardio you do, the more muscle is lost along with fat. And this is the last thing a bodybuilder wants to happen to him; even this is a skinny fat guy.
Make Recovery a Priority:
Unlike other bodybuilders, skinny guys need more time to recover. Ectomorphs are not entitled to be big, that’s why being out of the gym is as important as being in. The body needs more time to repair muscle tissue breakdown and get energy for a new training session.
As mentioned above, visit the gym no often than 2-3 times a week and work out for no longer than 45 minutes. Between in, to hasten recovery process, get a massage, have contrast showers or ice baths or other practices that relieve muscle soreness and relax you.
Skinny fat guys can look big too. All you have to do is to boost metabolism and the level of the hormone responsible for muscle growth. Keep the above-mentioned tips in mind and soon you see you how your arms and legs get bigger while waist gets slimmer.
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