Avoid These 3 Mistakes If You Want a Lean, Jacked Physique in 3 Months (Not 1 Year)

00:10:25
https://www.youtube.com/watch?v=yVKZGc7bQVI

Resumen

TLDRIn this video, Chick shares insights for skinny fat individuals aiming to transform their physique. He outlines three critical mistakes to avoid: treating training like a weight loss class, doing excessive cardio, and skipping meals. Instead, he advocates for a focus on resistance training, proper meal timing, and balanced nutrition to build muscle and confidence. By shifting the mindset from burning calories to building muscle, and ensuring adequate protein and carb intake, viewers can achieve their fitness goals more effectively. The video emphasizes that fitness is about balance and self-control, ultimately leading to a proud and confident body.

Para llevar

  • 💪 Shift your mindset from burning to building.
  • 🏋️‍♂️ Focus on resistance training 3-5 times a week.
  • 🚫 Avoid excessive cardio; it should complement, not compete with weight training.
  • 🍽️ Eat 3-4 balanced meals daily for optimal nutrition.
  • 🥩 Include 25-50g of protein in each meal for muscle recovery.
  • 📉 Stay 150-300 calories below maintenance for fat loss.
  • 🚶‍♂️ Aim for 7-10k steps daily to support your fitness goals.
  • ⚖️ Balance is key; don't skip meals or fast excessively.
  • 🍚 Carbs provide energy for workouts and recovery.
  • 🧠 Your physique reflects your mindset; build confidence through fitness.

Cronología

  • 00:00:00 - 00:05:00

    The speaker addresses skinny fat individuals seeking to improve their physique and confidence. They emphasize the importance of avoiding common mistakes in training, particularly the mindset of treating workouts like a weight loss class. Instead, the focus should be on building muscle through resistance training, which should be done three to five times a week. This approach not only helps in shaping the body but also increases calorie burn due to the muscle mass. The speaker encourages a shift from burning calories to building muscle, highlighting that cardio should not dominate the training regimen.

  • 00:05:00 - 00:10:25

    The second mistake discussed is overdoing cardio, which can hinder muscle building. The speaker explains the difference between anaerobic and aerobic training, emphasizing that both should not be combined in the same session. Instead, resistance training should be prioritized, with cardio placed strategically on separate days or times. The final mistake is skipping meals, which can lead to poor recovery and muscle loss. The speaker advocates for eating three to four balanced meals a day, focusing on protein intake and proper nutrition to support muscle growth and energy for workouts.

Mapa mental

Vídeo de preguntas y respuestas

  • What are the three mistakes to avoid when trying to get fit?

    1. Stop treating your training like a weight loss class. 2. Avoid doing too much cardio. 3. Do not skip meals.

  • How often should I do resistance training?

    You should do resistance training three to five times a week.

  • Is cardio necessary for building muscle?

    Cardio is not the enemy, but it should be done in moderation and not combined with weight training in the same session.

  • How many meals should I eat per day?

    Aim to eat three to four meals spaced throughout the day.

  • What should my protein intake be per meal?

    Each meal should contain 25 to 50 grams of protein.

  • How can I calculate my maintenance calories?

    You can use a maintenance calorie calculator available online.

  • What is the importance of carbs in my diet?

    Carbs provide energy for workouts and help in muscle recovery.

  • What mindset should I have when training?

    Shift your mindset from burning calories to building muscle.

  • How can I build confidence through fitness?

    Achieving a physique you are proud of can boost your confidence and mindset.

  • What is the role of fats in my diet?

    Fats help with hormonal balance.

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  • 00:00:00
    So, if you're a skinny fat guy and
  • 00:00:02
    you're looking to get rid of that skinny
  • 00:00:04
    fat physique that's keeping you insecure
  • 00:00:06
    and not confident when you take off your
  • 00:00:08
    shirt, your belly pokes through your
  • 00:00:09
    pictures, and you really just hate being
  • 00:00:11
    in that body whenever you look in that
  • 00:00:12
    mirror, look no further. I got you
  • 00:00:14
    because I'm going to teach you three
  • 00:00:15
    mistakes that you really want to avoid
  • 00:00:17
    when you're looking to build a lean
  • 00:00:19
    jacked physique. Not like a bodybuilder
  • 00:00:21
    crazy looking sebum physique, but just a
  • 00:00:23
    lean jack physique where you kind of
  • 00:00:25
    feel confident or not even confident,
  • 00:00:27
    but you definitely feel confident and
  • 00:00:29
    proud of the body that you're in. If you
  • 00:00:31
    guys don't know who I am, my name is
  • 00:00:32
    Chick and I went from skinny fat to jack
  • 00:00:34
    in the span of only a year when really
  • 00:00:37
    it could have taken me 3 to 6 months,
  • 00:00:39
    but I was doing a lot of things wrong
  • 00:00:41
    and I went through a lot of trial and
  • 00:00:43
    error. So, that being said, after years
  • 00:00:44
    of testing and trial and error, finally
  • 00:00:46
    getting my dream physique and coaching
  • 00:00:48
    clients, I'm going to share with you
  • 00:00:49
    guys three of the biggest mistakes that
  • 00:00:51
    you want to avoid when you're
  • 00:00:52
    specifically training. I'm going to give
  • 00:00:54
    a bonus tip on nutrition later, but just
  • 00:00:56
    when you're specifically training, so
  • 00:00:57
    you can be building a lean, jacked
  • 00:00:59
    physique that you're confident in. And
  • 00:01:01
    don't worry, this is all going to be new
  • 00:01:03
    information, not any recycled
  • 00:01:05
    information that you see from the
  • 00:01:06
    fitness industry on social media, such
  • 00:01:08
    as caloric deficits. Uh, try this stair
  • 00:01:11
    master method. This calories in versus
  • 00:01:13
    calories out. All right, we can forget
  • 00:01:15
    about that. I want to show you guys how
  • 00:01:16
    to truly and successfully build your
  • 00:01:18
    jack lean physique without listening to
  • 00:01:20
    the same thing over and over again. So,
  • 00:01:21
    without further ado, man, let's get
  • 00:01:22
    started. The number one thing that you
  • 00:01:24
    got to avoid when it comes to going from
  • 00:01:25
    skinny fat to jack is stop treating it
  • 00:01:27
    like a weight loss class. Stop training
  • 00:01:29
    like you're trying to drop 100 lb in the
  • 00:01:31
    next 30 days. You're not on the Biggest
  • 00:01:33
    Loser, my boy. You're skinny fat. That
  • 00:01:34
    means that your mission is much
  • 00:01:36
    different than a 600 lb obese person.
  • 00:01:38
    From here on out, shift your mindset
  • 00:01:39
    from burning to building. It's going to
  • 00:01:41
    be important to be building the muscle
  • 00:01:42
    so that you'll be giving your body much
  • 00:01:44
    more shape and frame. That means
  • 00:01:45
    resistance training like lifting weights
  • 00:01:47
    is not optional. That's going to be your
  • 00:01:48
    foundation. You're going to be doing
  • 00:01:49
    that three to five times out of the
  • 00:01:51
    week. That way, you finally start your
  • 00:01:52
    transformation of looking soft and
  • 00:01:53
    fluffy to building a strong jacked
  • 00:01:55
    physique. And also understand the more
  • 00:01:57
    muscle you pack on, the more calories
  • 00:01:58
    that you're going to burn. Why? Well,
  • 00:02:00
    because the more muscle you have, the
  • 00:02:01
    more effort it take the body to actually
  • 00:02:03
    move around. So, your body is naturally
  • 00:02:05
    going to burn a lot of energy as you do
  • 00:02:06
    your daily activities. That's how you
  • 00:02:07
    get lean and jack at the same time to an
  • 00:02:09
    extent. Train smart, train heavy, and
  • 00:02:11
    stop spinning the wheels on cardio
  • 00:02:12
    hoping that's going to give you your
  • 00:02:13
    dream physique. Remember, that's your
  • 00:02:15
    skinny fat. You want to build, not burn.
  • 00:02:16
    But that being said, that doesn't mean
  • 00:02:17
    that you want to completely ditch
  • 00:02:19
    cardio. Matter of fact, this leads me to
  • 00:02:20
    talk about mistake number two that most
  • 00:02:22
    people make. And honestly, mistake two
  • 00:02:23
    is kind of piggybacking off mistake one
  • 00:02:25
    because I said stop training like a
  • 00:02:26
    weight loss class. Mistake number two
  • 00:02:28
    that skinny fat people make is that they
  • 00:02:29
    do way too much cardio. Instead, you
  • 00:02:31
    want to place cardio in the right
  • 00:02:32
    places. Let's be real clear here. All
  • 00:02:34
    right, cardio is not the enemy, but it
  • 00:02:36
    does need to be placed properly so that
  • 00:02:37
    we could be building lean jacked
  • 00:02:39
    physiques. And here's why. All right,
  • 00:02:40
    your body has two main training gears
  • 00:02:42
    that can switch between. And you can
  • 00:02:44
    think of these two training gears as two
  • 00:02:45
    different engines. Except your body
  • 00:02:47
    can't run both at full speed at the same
  • 00:02:48
    time. When the body switches into
  • 00:02:50
    anorobic gear is basically just doing
  • 00:02:52
    short bursts of intense effort. So this
  • 00:02:53
    is basically your strength training
  • 00:02:55
    zone. Lifting, push-ups, sprints, it's
  • 00:02:57
    just all about high resistance and short
  • 00:02:59
    time under tension. And by the way,
  • 00:03:00
    guys, time under tension simply just
  • 00:03:02
    means how long a muscle is working. Now,
  • 00:03:04
    one quick second. Let me go ahead and
  • 00:03:06
    pull down the screen just so it can kind
  • 00:03:08
    of block some light that's coming in
  • 00:03:09
    because all of a sudden my light or my
  • 00:03:11
    video just got a little bit brighter.
  • 00:03:12
    Anyways, when it comes to anorobic
  • 00:03:14
    training and high resistance, time under
  • 00:03:16
    tension, aka how long the muscle is
  • 00:03:18
    being worked for, it usually lasts from
  • 00:03:20
    30 to 60 seconds. And this specific
  • 00:03:22
    system helps you build muscle, boost
  • 00:03:23
    testosterone, I can't say that word for
  • 00:03:25
    and reshape your frame. Now,
  • 00:03:27
    aerobic exercise is long, steady
  • 00:03:29
    movements. It's not like anorobic system
  • 00:03:31
    where time or attention or the muscle
  • 00:03:33
    being worked only last 30 to 60 seconds.
  • 00:03:35
    With the muscle doing work for more than
  • 00:03:36
    60 seconds, you could think of it like
  • 00:03:38
    you doing the stairmaster, you walking,
  • 00:03:40
    you jogging. Hell, it's even me standing
  • 00:03:42
    up talking to a camera because the
  • 00:03:43
    aerobic system usually just low
  • 00:03:45
    resistance and just higher time under
  • 00:03:46
    tension, aka the muscle being worked.
  • 00:03:48
    Now, this does help you burn calories
  • 00:03:50
    and overall fat loss if you do it for a
  • 00:03:52
    long period of time. And it also doesn't
  • 00:03:54
    help you building the muscle and the
  • 00:03:56
    definition and the size and the mass
  • 00:03:57
    that you're looking for. So, now that
  • 00:03:59
    you guys finally understand those two
  • 00:04:00
    systems, here's the biggest problem that
  • 00:04:02
    most skinny fat guys do. They combine
  • 00:04:04
    both anorobic and aerobic exercise in
  • 00:04:06
    the same session. So that means after
  • 00:04:08
    they're done lifting weights, they go
  • 00:04:10
    ahead and jog for a good 60 minutes.
  • 00:04:12
    What are we doing? But again, I can't
  • 00:04:13
    blame you because all the fitness
  • 00:04:15
    industry feeds you is the same recycled
  • 00:04:17
    The body does not work like
  • 00:04:19
    that. Remember when I said that when you
  • 00:04:20
    exercise, you're either going to be
  • 00:04:22
    activating the anorobic system or the
  • 00:04:23
    aerobic system. Two gears. It can't be
  • 00:04:25
    two engines running at the same time
  • 00:04:27
    because those two systems adapt
  • 00:04:28
    differently. One builds size and shape
  • 00:04:30
    and the other just helps with endurance
  • 00:04:31
    and recovery. When you train both at
  • 00:04:33
    once, you just slow down progress and
  • 00:04:34
    you kind of confuse the body's
  • 00:04:36
    adaptation process. So, here's how you
  • 00:04:38
    fix that. You're going to be doing
  • 00:04:39
    resistance training three to five times
  • 00:04:40
    out of the week. Make sure you
  • 00:04:41
    prioritize just that. You're also going
  • 00:04:43
    to be getting your steps in daily, 7 to
  • 00:04:45
    10k steps. Then, you're also going to
  • 00:04:46
    add one to two cardio sessions during
  • 00:04:48
    the week, but keep them on separate days
  • 00:04:50
    or do what I do with my clients, keep
  • 00:04:52
    them far away from the lift. Example is
  • 00:04:53
    doing cardio, whether that's you getting
  • 00:04:55
    your steps in or just you doing
  • 00:04:56
    treadmill work. You can do that all in
  • 00:04:58
    the morning or in the A.M. and then you
  • 00:04:59
    can start lifting in the PM because then
  • 00:05:01
    this lets cardio support your training
  • 00:05:03
    and not just compete with it. It keeps
  • 00:05:04
    your body in sync and it's going to be
  • 00:05:05
    supporting your goal of building muscle
  • 00:05:06
    and losing the stubborn fat and stubborn
  • 00:05:08
    areas. That's number two. I bet you
  • 00:05:09
    wouldn't have learned that on Instagram
  • 00:05:11
    or Tik Tok. Last but not least, the
  • 00:05:13
    biggest mistake that you don't want to
  • 00:05:14
    make is do not skip your meals. Lord
  • 00:05:16
    have mercy. Every single time I talk to
  • 00:05:18
    my clients or someone that I'm actually
  • 00:05:21
    trying to help, they always say, "You
  • 00:05:22
    know what? Yeah, I remember, man. I
  • 00:05:24
    mean, I seen results. It wasn't too
  • 00:05:27
    much, but I seen results by fasting and
  • 00:05:29
    skipping my meals. Then I'm
  • 00:05:31
    like, be honest with me here. All right.
  • 00:05:35
    Did you actually enjoy doing any of
  • 00:05:37
    those
  • 00:05:39
    things? Did you actually find the any
  • 00:05:43
    fun or did you start to feel like
  • 00:05:46
    fitness is a chore? Like you're feeling
  • 00:05:48
    forced to do these things if you want to
  • 00:05:50
    build the dream physique that you want.
  • 00:05:52
    They're like, "Ah, well, it definitely
  • 00:05:55
    wasn't fun. And I kind of had my
  • 00:05:56
    inconsistencies and fall off here and
  • 00:05:58
    there, but I mean it it it worked. I'm
  • 00:06:00
    like, dude, life is about balance.
  • 00:06:02
    You're not supposed to be feeling like,
  • 00:06:04
    "Ah, God, why do I have to do this all
  • 00:06:06
    over again? God, I hate fasting. God, I
  • 00:06:08
    want to skip my meals. Damn, I want to
  • 00:06:09
    eat breakfast. Damn, I want to eat
  • 00:06:10
    lunch." It don't got to be like that.
  • 00:06:12
    Life is about balance. That's what
  • 00:06:13
    fitness teaches. Fitness is teaching you
  • 00:06:15
    how to control your meals, how to
  • 00:06:17
    control yourself at that, right? So you
  • 00:06:19
    don't go finishing all the Pop-Tarts or
  • 00:06:21
    all the cereal boxes or all the rice and
  • 00:06:24
    chicken that you cooked in one day. It
  • 00:06:26
    teaches you self-control. You don't have
  • 00:06:27
    to do any of those things whatsoever.
  • 00:06:29
    You don't have to skip your meals and
  • 00:06:30
    you definitely don't have to go on the
  • 00:06:32
    fast. I mean, do you really think that
  • 00:06:33
    you can crush your protein goals and eat
  • 00:06:35
    three meals in 4 hours before
  • 00:06:42
    bed? No, dude. Listen. All right.
  • 00:06:45
    Fasting may help you see some results
  • 00:06:46
    and burn fewer calories, but it's not
  • 00:06:49
    going to be supporting the goal of
  • 00:06:50
    building that lean jack physique because
  • 00:06:52
    you're not going to be getting the
  • 00:06:53
    proper recovery that you should be
  • 00:06:54
    getting. You're not going to be training
  • 00:06:55
    as hard as you can, and it's going to
  • 00:06:57
    put a limit on the potential muscle that
  • 00:06:58
    you can be building. And those three
  • 00:07:00
    components of training hard, recovering
  • 00:07:01
    properly, and building muscle is exactly
  • 00:07:03
    what we need if you want to go from
  • 00:07:05
    skinny fat to jack. So, here's what you
  • 00:07:07
    need to do instead. Eat three to four
  • 00:07:08
    times out of the day, but space them
  • 00:07:10
    out. Make sure that you're eating 150 to
  • 00:07:12
    300 calories below your maintenance
  • 00:07:13
    calories. If you don't know how to
  • 00:07:14
    calculate your maintenance calories,
  • 00:07:16
    search on Google and type in maintenance
  • 00:07:18
    calorie calculator. They're going to ask
  • 00:07:19
    you four or five questions. I'm pretty
  • 00:07:21
    sure it's four questions. And then just
  • 00:07:22
    like that, they're going to spit you out
  • 00:07:23
    a number. Once they give you that
  • 00:07:24
    number, if you go below that maintenance
  • 00:07:27
    calories, you're going to be losing fat.
  • 00:07:28
    But if you go higher than that
  • 00:07:29
    maintenance calories, you're going to be
  • 00:07:30
    gaining fat. All right? So, it's going
  • 00:07:32
    to be important that you stay below that
  • 00:07:34
    maintenance calories by 150 to 300 so
  • 00:07:37
    that we're not losing a substantial
  • 00:07:38
    amount of fat. we're actually just
  • 00:07:39
    decreasing our fat percentage in a
  • 00:07:41
    steady slow rate while we're building
  • 00:07:43
    muscle so that the body can fill out its
  • 00:07:45
    frame with the muscle percentage coming
  • 00:07:46
    up and the fat percentage coming down.
  • 00:07:48
    It's also going to be important that
  • 00:07:49
    you're making each meal count. I need 25
  • 00:07:51
    to 50 g of protein in each meal that you
  • 00:07:54
    eat. And that's very easy to attain. If
  • 00:07:56
    you eat breakfast, you can go for 20 g
  • 00:07:58
    protein yogurt from oos and combine that
  • 00:08:00
    with a egg sandwich. Crack three eggs,
  • 00:08:02
    that's 18 g of protein. 20 plus 18, I
  • 00:08:04
    don't know you do the math, but I'm not
  • 00:08:05
    that dumb. I'm pretty sure it's 38 g of
  • 00:08:07
    protein.
  • 00:08:09
    Yeah, I'm right. Moving on, you're also
  • 00:08:11
    going to be wanting to focus on getting
  • 00:08:12
    sufficient amount of carbs in your
  • 00:08:14
    system. You can get those things from
  • 00:08:15
    rice, potatoes, brown rice, pasta,
  • 00:08:17
    whatever. These are all whole foods that
  • 00:08:18
    I'm mentioning because the beautiful
  • 00:08:20
    thing about this is that it's going to
  • 00:08:21
    be giving you longlasting energy so that
  • 00:08:23
    you can actually power through your
  • 00:08:24
    workouts. Those two or three rests that
  • 00:08:26
    you're struggling and get, that's all
  • 00:08:28
    going to be promoting to build the
  • 00:08:29
    muscle that you want. When it comes to
  • 00:08:30
    food, just remember that protein
  • 00:08:32
    rebuilds muscles, carbs give you energy,
  • 00:08:34
    and fats just mainly helps with hormonal
  • 00:08:35
    balance. That being said, when you're
  • 00:08:37
    filled up with the right energy source,
  • 00:08:38
    aka that being carbs, you'll have the
  • 00:08:41
    energy to push harder in your lifts, get
  • 00:08:43
    those last two or three reps in to
  • 00:08:44
    signal to a body, okay, this guy's
  • 00:08:46
    actually pushing himself hard. He's
  • 00:08:47
    trained to failure. He's adapting new
  • 00:08:49
    stress against us. Let's go ahead and be
  • 00:08:50
    in the muscle building mode so that we
  • 00:08:52
    can continue to fill out his frame and
  • 00:08:53
    build muscle, not burn the muscle like
  • 00:08:55
    fasting would do. Compared to training
  • 00:08:56
    fasted, if you have no carbs, then you
  • 00:08:58
    don't have any fuel. you don't have any
  • 00:09:00
    fuel, then your body is going to be
  • 00:09:01
    relying on protein for energy, meaning
  • 00:09:03
    that you're going to be losing muscle,
  • 00:09:04
    not just fat. Yeah, man. That's how you
  • 00:09:07
    stay skinny with the belly. Understand
  • 00:09:08
    that food is not the enemy. It's simply
  • 00:09:10
    the fuel that you need to build the body
  • 00:09:12
    and confidence that you're looking for.
  • 00:09:14
    And that's the three most common
  • 00:09:15
    mistakes that you want to avoid if
  • 00:09:16
    you're looking to go from skinny fat to
  • 00:09:18
    jack. I told you guys that I would not
  • 00:09:20
    be giving you guys the same recycled
  • 00:09:21
    information that you see on Instagram
  • 00:09:23
    and Tik Tok. If you avoid these three
  • 00:09:25
    mistakes and follow the actual advice
  • 00:09:26
    that I give you, then you have the
  • 00:09:28
    chance to build your dream physique in a
  • 00:09:29
    span of three to six months instead of a
  • 00:09:31
    year like I did. Anyways, man, if you're
  • 00:09:33
    tired of spinning your wheels and not
  • 00:09:35
    seeing any progress week after week, no
  • 00:09:36
    matter how hard you train or what you
  • 00:09:38
    do, I build a system that helps skinny
  • 00:09:39
    fat man lose the stomach fat and get
  • 00:09:41
    jacked in less than 90 days while
  • 00:09:42
    building unshakable confidence. All you
  • 00:09:44
    got to do is just DM me the word prime
  • 00:09:45
    and I'll just show you how to remove the
  • 00:09:47
    guesswork and confusion when it comes to
  • 00:09:48
    training and nutrition so that you can
  • 00:09:50
    finally be proud in the body that you're
  • 00:09:51
    living in. And don't worry, I don't want
  • 00:09:53
    to get you looking like a bodybuilder. I
  • 00:09:55
    just simply want to get you in a body
  • 00:09:57
    that you're proud of. Because how your
  • 00:09:58
    body looks is a direct representation of
  • 00:10:00
    how your mindset works. Because how your
  • 00:10:02
    body reflects your mind. If you have the
  • 00:10:03
    right body, you have the right mindset,
  • 00:10:05
    you're going to have unshakable
  • 00:10:06
    confidence. But if you have a sloppy
  • 00:10:07
    physique where you're lean, but you're
  • 00:10:09
    not really that lean because you have
  • 00:10:10
    flappy muscles and just no definition,
  • 00:10:12
    then it's going to be a direct
  • 00:10:13
    reflection of how your mindset work.
  • 00:10:14
    You're probably the type to be
  • 00:10:15
    inconsistent with a lot of things.
  • 00:10:17
    You're probably scared to go up to a
  • 00:10:18
    girl. You're scared of a lot of things.
  • 00:10:19
    If you were to change your physique, I
  • 00:10:20
    promise you that all those insecurities
  • 00:10:22
    and fear that you're facing is gone for
  • 00:10:24
    good.
Etiquetas
  • skinny fat
  • fitness
  • muscle building
  • nutrition
  • weight training
  • cardio
  • meal planning
  • confidence
  • body transformation
  • health