DD Fitness: The Skinny Fat Phenomenon

first_imgThis article is aimed at men. We live in an age where everything is computerised. You name it; you can do it online.The trouble with this is that the majority of our lives are being spent in front of a computer.As men, we sit too much, drink too much coffee, stress too much, don’t sleep enough, have pretty awful diets and don’t exercise enough. Once upon a time, when food was food and there were no computers or video games, people used to go outside.You heard that right, OUTSIDE.You know that place where you go to get into the car, so you can drive to the gym and walk on a treadmill, or spin on a bike.You can spend time out there and do stuff, other than walking to your car. What is the result of the last few years of prosperity and technology? We have a generation of men who are skinny fat!This new body type is probably the unhealthiest that we as men are facing.Skinny fat looks like this:The extremities (arms and legs) are completely normal looking. In some cases they are actually thin, whereas the trunk of the body is carrying quite a bit of excess body-fat.When you are wearing jeans and a t-shirt you will look relatively normal. It won’t look as if there is a problem. However, when you remove the t-shirt it will look as if you have “moobs”, belly fat and probably a muffin top.This might seem a bit extreme, but when you look at the health and hormonal issues that are being studied regarding this issue, this is no laughing matter.A study in Journal of the American Medical Association found that; If you are skinny fat and get diagnosed with diabetes, you are twice as likely to die as if you are overweight and get diagnosed.You simply do not have the muscle mass that an overweight person has to protect you. Testosterone levels in skinny fat men were also found to be extremely low, with oestrogen levels being overly high.A simple test for you to know if you are low on testosterone: when you wake up in the morning, are you flaccid?If you are in your twenties and you consistently wake up like this, something is not right.Stress levels are also extremely important in the issue of skinny fat.Most people these days have stressful jobs, stressful commutes to work, and stressful lives outside of work.They survive on coffee and energy drinks, are always on their phone or computers, never get into full deep sleep, which leaves nearly every situation they face feeling stressful.Stress can affect your body’s ability to burn fat.So, let’s round this up;If you recognize yourself in this description, you probably have moobs, belly fat and a muffin top, the testosterone levels of a 16 year old girl and the stress levels of a mortgage broker when the 2008 crash happened.So what do we do?How do we fix this problem and get men back to looking like MEN?There are a few things you can do.1. HAVE PATIENCEDo not go looking for a quick fix to this problem.You will be looking to build muscle while burning off fat.For a beginner, this IS possible.Just don’t think that you will do an 8 or 12 week ‘Transformation’ and you will have the body of a Greek God after, because you won’t.2. Put yourself in a slight calorie Deficit.This should be relatively small.You may see some weight loss every few weeks, but that isn’t and shouldn’t be the goal here.The idea is to be able to build some muscle while losing some belly fat.Going too extreme on either one won’t get the desired results.Tips for this are;>Stop eating pre-packaged and processed foods and reduce your consumption of junk food.>Reduce your consumption of sugary drinks and alcohol.>Eat protein at every meal.>Increase your intake of healthy fats.>Take a multi vitamin, quality fish oil and a vitamin D supplement.3. START WEIGHT TRAINING.Start lifting weights and concentrate the bigger lifts like the squat, chin ups/lat pull down, deadlifts, bench press and overhead press as they work more muscle groups at a time and will help to also build some strength along with the much-needed muscle mass.Aim for reps of between 6-12 reps and 3-6 sets per exercise.You do not need to do cardio as it isn’t necessary, however being more active is important, so aiming for 10,000 steps per day is a good way to get you out of your chair and away from the computer more often.Trying to burn fat with excessive cardio without building muscle will only leave you a skinnier, fatter version of what you previously were, so please don’t try and use this as an alternative.Other tips that you can implement are to reduce your time online, especially before bed.Preferably, there should be no screen time for 2-3 hours before bed to allow for a better night’s sleep and for your brain to relax.What could you do instead?Here’s a few ideas:>Go outside,>Go to the gym>Read a book.>Talk to people.Sooner or later you will have to face up to the fact that, if you are skinny fat, you are on the road to severe health issues in the near future.How you deal with this is your choice, try and make it a good one.#TrainSmarthttps://www.facebook.com/pages/Rushe-Fitness/120518884715118?ref=hl* Emmet is the owner and operator of Rushe FitnessDD Fitness: The Skinny Fat Phenomenon was last modified: April 22nd, 2017 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:healthrushe fitnessskinny fatlast_img read more