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Thread by @AJA_Cortes: "10 Strategies Skinnyfats Need to Implement (and things to avoid) 1. Fix Your Hormones First -Your entire lifestyle affects your hormonal hea […]"

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10 Strategies Skinnyfats Need to Implement (and things to avoid)

1. Fix Your Hormones First

-Your entire lifestyle affects your hormonal health. A lack of sleep, a lousy diet, too much time in front of the computer screen, all are ruining you slowly
Your high sugar, high carb, processed food diet, and especially drinking lots of alcohol, this is going to wreck your health.

High amounts of sugar negatively impacts testosterone, high carbs reduces insulin sensitivity and makes you more prone for fat gain
Drinking lots of beer and dark alcohol also lowers test and increases estrogen. A lack of sleep halves your testosterone further
If possible, as your doctor to get all your sex hormones checked, and find out where you are at. This can be your baseline for improvement later on after you make all the lifestyle changes
For skinnyfats, a "clean" diet is a MUST. Further, youre likely a candidate for benefitting from supplements. Vitamin D, magnesium, Zinc, Fish Oil, CBD can all improve your test levels, lower total systemic inflammation, and help you get better sleep
Consider using something like ASTB to increase your natural testosterone production, or Estrogen Control to lower estrogen levels.

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2. Accept You Can't get away with an Unhealthy Lifestyle

-In light of your hormonal profile and bodytype, be honest with yourself and realize you NEED to be disciplined and take control of your health. You dont have the genetics to get away with being lax
3. Avoid Alcohol
-Some men turn themselves into skinnyfats through excess drinking, and some men are skinnyfats already but drink in spite of it. Whatever your situation is, you need to cut down on the alcohol
Do not ask “what about only one beer” or “can I switch to wine?” or “What if its only two days out of the week”, so on and so forth.
The fact of the matter is that your hormones are in the garbage, your metabolism is depressed and the drinking is NOT HELPING
Alcohol and hops and sugar from mixed drinks is all god awful for testosterone production.

You cut out alcohol completely for 3 months, and then consider whether its worth it to you to add it back into your life.
4. Cut the Soy Out Your Life
-To note, (fermented soy products are extremely healthy for you). Cut out the soy means cutting out everything in your diet that is making you unhealthy and wrecking your testosterone levels
processed carbs, cereal, fast food, fried foods, everything that comes in box or out a drive through window basically. I’d also suggest discontinuing usage of vegetable oils of all kinds (high inflammatory and bad for your hormones)
and changing your fat sources to healthy fats (olive oil, coconut oil, grass fed butter, avocado oil, walnut oil)
5. Do Not "Bulk and Cut"
-Most men today do not have the genetics or the metabolic health to benefit from a “heavy bulk”, and for skinnyfats, this strategy is usually disastrous. You do NOT need to gain excessive weight to build muscle
Skinny fats gain fat when they try to bulk, and lose muscle when they try to cut

You need to adopt the clean growth strategy, deriving your calorie surplus from protein and fat, eating Low GI carbs around training, taking a long game approach
You need to be "living lean, training mean, eating clean" year around

Eat Clean
Live Lean
Train Mean

Thats your mantra
6. Lose the Fat improve your Metabolic Health

My Accelerated Fat Loss Program would be the best way to get this process started

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7. Carb Cycle for your Diet Long Term

-Skinnyfats benefit IMMENSELY from an Insulin Controlled Lifestyle. What does that mean? It means you limit your body’s release of insulin & improve your nutrient partitioning through controlling your carb intake
Carb cycling=Adjusting your carb intake based on your activity levels each day.

A moderate to lower carb diet of Low GI carbs “clean” carbs from rice, tubers, veggies, and fruit is what you need to be doing
On training days, have carbs before training. Only if you have gotten leaner do you have carbs after training. Front load your carbs to your breakfast and pretraining meal.

On non-training days, keep them to a minimum. Think meat, eggs and veggies diet
If you do not train at all, your diet should consist largely of protein and veggies each and every day.
8. Do Not Obsess over getting ripped before you’ve built muscle
-If you are skinny fat, you have NO MUSCLE to be ripped in the first place Your first priority is to start building some muscle and get your bodyfat down to a healthier level
Until you have built your body up, divorce the idea that you are going to "cutdown" and suddenly reveal muscle definition.

YOU DON'T HAVE ANY
9. Don't Start training like a powerlifter
Guess what, you have small joints, are skinny, and are not naturally strong. Trying to powerlift with "Starting Strength" and doing sets of 5 is NEVER going to work very well for you, at all
This approach is going to get you injured, fat, and you probably won’t even look like you lift
10. Do Start Bodybuilding
-Skinnyfats NEED moderate to high volume and lots of sets and reps. To change your physiology, your body needs constant and sustained stimulus. Aim to train at least 4 days a week, and follow Push/Pull/Legs-Repeat type split
11. Get the Skinnyfat Manifesto, where I cover these principles plus 10 others in immense detail and help you overcome your genetics for forever

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