December 30, 2019

3 Ways to Transform a Skinny Fat Body – Mind Pump

Check out the Mind Pump Episode Page

Skinny fat people have little muscle and a high (ish) percentage of body fat, but maintain a normal body weight
Skinny fat people generally eat a diet that doesn’t provide adequate micronutrient levels
- Thus, they’re malnourished and much more prone to sickness, long-term disease states, and continuously low energy levels
Skinny fat remedies:
- Lift weights (focus on the compound exercises – squats, deadlifts, bench press, overhead presses, and rows)
  - The biggest reason: Strength is an indicator of overall health; if you’re weak, your health is suffering
- Eat more protein: 0.5-1 grams per pound of body weight
- Optimize sleep and stress management

Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin)
- The trio have 50 years of combined fitness experience as personal trainers

You have little muscle and a high (ish) percentage of body fat, but you maintain a normal body weight
If you can’t do a push-up or struggle lifting grocery bags… you might be skinny fat
If you store body fat in abnormal amounts around your belly… you might be skinny fat
- Visceral body fat (AKA fat around the organs) is another name for belly fat – it’s generally more inflammatory and, on average, worse than subcutaneous fat (fat elsewhere on the body)
If you have blood sugar problems, but maintain an average body weight… you might be skinny fat

“They’re finding that people who have low body weight but high percentages of body fat have some of the worst health of all” – Sal Di Stefano
- “Skinny fat people, people who have a low body mass index but high body fat, have some of the worst life expectancy numbers”
If you’re overweight, you may have enough muscle to help offset the adverse effects of high body fat
- But if you’re skinny fat… not a chance
🎧 In terms of overall health, being skinny fat becomes worse with age
- Why? – “Muscle has a very protective effect on the body… If you’re a 30- or 40-year old, underweight, and don’t have a lot of muscle, you’re going to be a frail, weak, and sick older person if you don’t start to remedy that” – Sal Di Stefano

Skinny fat people tend to live a lifestyle that encourages low body weight, but also low muscle growth
- They tend to eat minimal amounts of protein, and generally a small number of calories
Skinny fat people tend to consume tons of empty calories (such as those from alcohol)
🎧 “As people who are skinny start to age, they start to get that apple shape. They might gain a little weight, but it’s all in the mid-section. Their arms and legs stay really, really skinny. This shape, in particular for women, tends to be associated with really poor health.” – Sal Di Stefano
Skinny fat people, when they do exercise, tend to do light cardio and steer clear of the weight room
Skinny fat people generally eat a diet that doesn’t provide adequate micronutrient levels
- Thus, they’re malnourished and much more prone to sickness, long-term disease states, and continuously low energy levels

There are several studies that show that a simple grip test is the better indicator of your overall health and longevity
- There’s no way around it: “If you’re weak, your health is suffering” – Sal Di Stefano
What types of exercises should you do?
- Focus on the compound lifts (these help build the most strength) – squats, deadlifts, overhead presses, rows, and bench press
  - Assuming you’re focusing on these, you only need to lift 2-3 days a week
What rep ranges should you work in?
- Stick to 1-12 reps
- As the reps get easier, add weight
To add – STOP looking at the scale
- When you start lifting, you may add body weight (which is actually a good thing – muscle is more dense than fat)
Podcast Notes Recommendation: Alexander Cortes’ Achilles Program is perfect if you’re looking for a workout plan to follow

Especially when you’re lifting weights, a higher protein diet promotes muscle growth
Just how much protein should you be eating?
- Anywhere between 0.5-1 grams per pound of body weight (which is quite hard to hit!)
  - So, if you weigh 130 lbs., you should be eating 75-130 grams of protein per day
  - Generally, 4 oz. of meat = 18 grams of protein
Protein powders can help, for sure
- That said, try to meet your protein needs from whole foods first. If you can’t, throw in some protein powder.
What about fats and carbs?
- These aren’t as important to muscle growth as protein, but if your fats/carbs are too low, this can inhibit your body’s ability to build muscle

🎧 “Lack of sleep and poor stress management is a wonderful recipe for muscle loss and fat gain” – Sal Di Stefano
- A lack of sleep and added stress raises your cortisol/stress hormone levels and limits muscle-building hormones (this is an evolutionary signal that you’re not in a “good situation”)
  - Because of this, the body ramps up its ability to store body fat (a safety mechanism)
  - The body also tries to reduce muscle mass to limit the amount of energy needed to keep you alive
Stress/sleep-deprivation also leads to more cravings (which you’re likely to give in to)
Building off the above, train on the days you’re well-rested

Limit caffeine during the day
- Caffeine has a half-life of 6 hours (6 hours after drinking a cup of coffee, half of its caffeine is still in your system) – best to avoid it after 12 PM
Allot 9+ hours of time for being in bed
- 8 hours of time in bed does NOT equal 8 hours of sleep
Sleep in a cold/dark environment
Incorporate a wind-down routine – you can’t hop into bed after staring at your computer all night and expect to get solid sleep
- “Ironically, you’ll benefit more from having an evening routine than you probably ever will from having a morning routine” – Adam Schafer
- 1-2 hours before bed, turn off the lights in your house (and instead, use candles), step away from your electronics, and wear a pair blue light blocking glasses at night (use the code “PodcastNotes10” for 10% off at checkout)
  - Why? – Blue light inhibits melatonin production (and thus wrecks your sleep)