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Everybody out there has a different physique. As a strength coach for a team or gym, this must be appreciated. No two people look, move, act alike, or present the same goals or physical issues.
Even scientists (actually a psychologist named W.H. Sheldon) have categorized people into a general physique classification system. The categories are…
Ectomorph- A tall, skinny, hardgainer who has trouble putting on body weight.
Mesomorph- A strong, lean person, with genetically well-defined musculature. Easier time putting on muscle and weight.
Endomorph – A person with a round figure, soft body, and lack of well-defined muscles. Tough Time losing weight.
Im sure you know plenty of people off the top of your head that fall into these three categories. We all know the person who can crush 2 pizzas, a liter of coke, and some cookies, then still look like a marathoner then next day. We all can picture the friend who, no matter his or her diet or training, looks as if they have been spending everyday of their life in the gym….Jacked and veined out of their mind, naturally. Then there is the person who isn’t so blessed with great genetics. He or she is generally shorter, and carries more body fat even if they outwork or eat more optimally than the mesomorph.
But someone is missing. There is a bunch of grey area and wiggle room where folks find their spot. They find their spot somewhere else. Of course, a person can transform their body, become a better version of themselves, and possibly look like they would fit into the mesomorph classification, but thats not what I’m referring to…
I’m referring to the people who slip under the radar. The average looking person, who appears halfway decent with clothes on. They might almost look like they are in pretty good shape too. They aren’t fat, aren’t really thin, and by no means jacked. So what are they?????
SKINNY FAT
Urban Dictionary Definition- (1.) When someone is thin and looks great in clothes, but is all flabby underneath. (2.) A physique, while not overweight (and possibly underweight), lacks any visible lean, striated tissue. (3.) A person who is not overweight and have skinny look but still have a high fat percentage and low muscular mass. (4.) When someone appears to be skinny at first (an ectomorph) but is actually hiding a fat belly (or other body part) under saggy clothing.
You get the point, right? Obviously, not ideal..
It doesn’t get my blood boiling at all to see these people walking the streets. I don’t know what their life is like. I have no business looking at them with any sort of negative light.
What does flip my switch though, is when a baseball player is skinny fat. Yes, baseball players can be successful, despite a less than optimal body shape, but when I see a player who is weak, de-conditioned, under trained, and malnourished from an athletic standpoint, I see a person screaming mediocrity in my face. Screw that I say. It’s a slap in the face to the grinders. Those of us who bust our asses all winter, just to make sure we are at the top in all the conditioning drills at school tryouts. Those of us pro ball players who train so hard, eat so well, and do all the little things right, just to add an mph to his 88-9o fastball.
Rant over. My bad. I’m here to offer help, not bring down. I’m here to give you tools that I’m positive can help you optimize that hard work, and assure you don’t become that guy or girl everyone looks at with apathy. When someones takes a look at you, we want them to think damn, this son of a bitch works their ass off. No, you might not appear as fit as Lebron James, but you sure will look the part of a body chiseled from effort, iron, blood and sweat.
So what are some ways to assure you won’t become a skinny fat “beta”????? (Beta- An unremarkable, careful man who avoids risk and confrontation. Beta males lack the physical presence, charisma and confidence of the Alpha male.)
1.) Eat Foods High in Saturated Fat.– High, naturally occurring cholesterol, in foods such as whole eggs, steak, and grass fed beef, give your cells exactly what they need to produce testosterone in your body. Higher T equals lower body fat, among other incredible benefits in males.
2.) Eat a wide variety of veggies- especially broccoli, spinach, and cauliflower. They can help remove excess estrogen in your body, a hormone know to give men “moobs.” as wells as other less than desirable beta attributes.
3.) Do heavy, compound lifts, like the deadlift and squat- Other than being amazing movements for strength and conditioning benefits, studies have been published that confirm higher free testosterone levels in men who train this way.
4). Get more and better sleep- Sleep cycles are when your body is in repair, clearly. But this is also when you produce the most testosterone and growth hormone. Two of the big boys that make you a man and not a wimp. Black out your room, do some light reading before bed, or even a little stretching. Think of natural, healthy ways to help you wind down and get ready for sleep.
5.) Take cold showers- The boys downstairs don’t do too well when hot. When they are coolest is when they produce the most T. Take a cold shower is nothing but positive. Better skin and hair. Better, deeper breathing. Mental fortitude. Save on hot water. Lymph pumps through body, creating an environment conducive to recovery and immunity. Increased testosterone levels are achieved.
6.) Sprint- Stay away from the long distance running for the most part, if you want a better chance to be ripped. Sprinting and exerting force hard and fast into the ground will assure you don’t break down as quickly as you would when running for miles. Skinny fat people are everywhere, and unfortunately many of them dig the cardio machines. Ditch that if you don’t have a reason for running that far. i.e. training for a 5k, cross country athlete…ect. Hormones hate distance running. So do your growing muscles.
Posts like these have been written before. But still, over, and over, our society offers us shortcuts to get fit, eat healthy, and live the good life. Fuck that. There are no shortcuts. The people you see that think there are, are the skinny fat wimps. They are the ones we look at with apathy, not reverence. Don’t be that person. Be the alpha.
Looking for further info on how to banish your skinny fat self forever in the past? I highly recommend Jason Ferruggia’s The Renegade Diet, a non-nonsense resource that optimizes your ability to lose fat and build muscle!
