This month marks 5 years of training for me.
Below you can see a picture of my worst physical condition in February 2011 vs. me achieving my own definition of an ideal physique in December 2014:
Those 5 years of training have consisted of mixed feelings, mixed results and countless times where I was about to give up.
Just like most of you reading this, I started out very hopeful.
I thought that as long as I work hard I will build the body of my dreams in 1-2 years.
I wanted a great physique more than anything else and made fitness the number 1 goal in my life.
I wanted to attract the respect of other men and the desire of women.
And, I worked hard to achieve these very “superficial” goals.
Despite my hard work things didn’t turn out the way I had hoped for.
After 2 years of hard training, dieting and missing no more than a handful of workouts I had barely made any progress:
Unfortunately, this lack of results is common in skinny-fat men:
- I’ve gotten emails from 16 year old teenage boys who are getting bullied about their physiques despite working hard and eating healthy.
- I’ve gotten emails from 40 year old family men who have worked out for years with no results.
- I’ve gotten emails from 60 year old men who have been skinny-fat most of their life… Until they started training and eating the right way.
The reasoning to why these men lacked results lies in the fact that they followed the advice made by people who have no business advising skinny-fat men.
Half of the advice you find online for skinny-fat guys is written by guys who have never been skinny-fat and the other half is written by skinny-fat guys who have no physique to show for it.
In this article, I will show that by following the right advice, you can go from skinny-fat to ripped in just 365 days or 1 YEAR.
My 1 Year Skinny-Fat Transformation
Each year I analyse the progress I’ve made that year.
2014 has by far been the most successful year for me in GENERAL.
I’ve completed my bachelors degree, grown this website to 1 million views (no paid traffic) and gained a solid amount of muscle.
However, I had to be honest with myself and admit that the most successful year in my training was the period from April 2012 to April 2013.
In that 1 year, I completely transformed my physique from a skinny-fat 200 pounds to a ripped 190 pounds at 6’2:
The reasoning to why I made such immense progress in this one year lies in me applying the right training and eating strategy at the right time.
So, what is the right training and eating strategy for you RIGHT NOW?
That question is difficult to answer since it depends on so many things…
- A short, light and flexible skinny-fat guy should train differently than a tall, heavy and inflexible skinny-fat guy.
- The busy college kid studying law and working a student job should train differently than the financially independent entrepreneur who works 2 hours a day.
- The skinny-fat guy who can squat 300 pounds should follow a different training routine compared to the skinny-fat guy who struggled squatting an empty bar.
- The SKINNY-fat guy should follow a different diet compared to the skinny-FAT guy.
- The diet you follow determines the type of training you should do. More calories = harder and more frequent training. Less calories = easier and less frequent training.
In other words, all skinny-fat guys are different, and depending on where you are at in your transformation, you will need a different approach to training and eating.
To get optimal results, you need to follow a diet and training plan that is customized to your situation, goals and current lifestyle.
When I did that, I achieved +80% of my fitness goals in 12 months, compared to achieving almost nothing in the previous 26!
Can YOU Transform In 1 Year?
Previously, I never put my 1 year skinny-fat transformation picture on my blog before because I don’t want to give you unrealistic expectations.
The truth is that while it’s possible to transform in ONE YEAR, I don’t know if I could have done it without professional guidance.
During this year of my training I had the opportunity to be coached by the world champion in partner stunts and I regularly went to some of the best endocrinologists in my country to discuss the endocrine system (testosterone, estrogen, stress and the thyroid).
The world champion in partner stunts didn’t tell me exactly how to eat and train, but he changed my definition of HARD TRAINING.
Some of the workouts we did with him were brutal.
The endocrinologists didn’t teach me how to increase my testosterone naturally since most of them rely on outdated books they studied back in the 80s, but they did make me do a ton of bloodwork, and discussed the basics of endocrinology with me.
I later applied this knowledge about the endocrine system to my own training and eating, and eventually managed to increase my testosterone levels with 120%.
I believe that most skinny-fat men have a messed up endocrine system with low testosterone levels, high estrogen levels and elevated cortisol levels – much of my advice is indirectly geared towards fixing these issues.
Here’s an example of my Italian fan Maledetto who almost cut his body-fat percentage in half in 3 months and improved his endocrine system:
3 months progress:
- 25% body-fat (overfat) to 14% (healthy)
- 531 ng/dl testosterone (below average) to 704 ng/dl (optimal value)
- 33% reduction in E2/estradiol (female hormone)
I believe Maledetto is the type of person who will go far in his transformation since he achieved massive results in just 3 months.
As much as I want to say that you can transform alone, I have to admit that even I used professional guidance during my transformation to get to where I am today.
This doesn’t mean you can’t transform without guidance.
It just means that guidance increases your chances of transforming a lot and speeds up the process.
Furthermore, it removes a lot of doubts, headaches and clears up a lot of time you would have spent studying fitness.
Fitness was pretty much a full time job for me when I transformed and I never had someone tell me: “Hey Oskar, I’ve been skinny-fat before. I know exactly what you need to do: Eat this and that at this time and train 5 days a week, performing the exercises listed below with exactly 30 seconds rest between sets.”
Be proud but stay hungry,
Join hundreds of skinny-fat guys who used the SKINNY-FAT TRANSFORMATION Bodyweight Program to get into the best shape of their life:
Logan Rando, NY: “After 6 months of doing the beginner body weight routine I found myself 30 pounds lighter, with visible abs and a lean build. Friends who hadn’t seen me in months were astonished and inspired by my transformation. Simply put, the return on investment that Oskar’s plan yielded far exceeded that of any workout I had previously used.”
Steve Chavez, Peru: "It is the best workout I’ve had, I’ve never did a single pull up, managing to do pull up reps was a breakthrough for me. It was the best decision I made for my personal health. Without your coaching I wouldn’t been able to improve my physique.”
Harshit Godha, India: “I faced the same problems of low testosterone and skinny fat body type as you did, and after following your advice I made some real progress. I started with 0 wide grip pull ups, and progressed to 15. I am quite surprised with my back and shoulder growth.”
Gordon Martin, USA: "For the first time in 36 years, I am losing fat rather than gaining it! I already look better than most of my friends who are out of shape and overweight. I loved the customized bodyweight workouts. For those of us who travel a lot, there are no more problems with finding a gym."