17 Chin-Ups at Age 62 – What’s Your Excuse?

The picture above shows Skinny-Fat Transformation reader, Ron. He looks proud in that picture, and that’s not without reason. Today, Ron turned 62 years old (happy birthday!), and recently he performed a personal best of 17 chin-ups. That’s a feat most men never accomplish, yet Ron did it at age 62 even though he started […]

How to Bulk Without Getting Fat

A lot of you have asked me about how to bulk up without gaining a lot of body fat in the process. As you can see in my transformation video, I have stayed lean during the past year while gaining a significant amount of muscle and strength. Most techniques that I have read about to […]

The Secret Benefit of Getting Lean Before Bulking

When you start your skinny-fat transformation, you have to decide whether you should bulk or cut. If you visit any bodybuilding forum, the majority of people will tell you to bulk first, because if you cut now you will end up looking skinny. This advice is not only ineffective to achieve your fitness goals, but […]

10 Simple Tips to Lose Fat Without Starving Yourself

One of the biggest mistakes I did in my 4 years of training was bulking before I got lean. If you’re skinny-fat, the first thing on your to do list should be to lose fat, not bulk up to look like a teddybear. In this article I will share 10 simple fat loss tips that […]

The 3 Most Important Exercises for a Skinny-Fat Guy

To become aesthetic the goal should be to get an X-shaped body; strong legs, small waist and wide shoulders. A skinny-fat guy typically has wide hips and waist combined with narrow shoulders. To fight the skinny-fat sufferers natural shape, it’s vital to develop: the back to create the illusion of wide shoulders upper chest to […]

Ignore Sunk Costs to Lose Fat

Recently I’ve been attending a course called Decision Making and Risk Management at business school, and it’s one of the only useful courses I’ve had so far in 2 years. The most important thing I’ve learned in this course is that many of the bad decisions you make are based on emotion rather than logic. […]

My Experience with Overtraining for 10 Months (the results may surprise you)

Recently a reader emailed me about his success with frequent workouts: Oskar, I don’t know how to thank you ! My progress are slow but continuous. Your two exercises (close-grip chin-ups and the diamond push-ups) are doing the job greatly. In my case the way to follow is HIGH FREQUENCY (EVERYDAY, SOMETIMES MORNING AND AFTERNOON). […]

Are You Eating Enough Carbs?

In the 90’s it was all about low fat diets. Then it was all about going low carb to lose fat. I tried both approaches and they didn’t get me the results I wanted. In the beginning of my training I followed the low fat approach because I thought fats are “bad”. My testosterone levels […]

4 Reasons to Train Alone

In my recent article I explained the benefits of training on a competitive sports team. However, after reading the book Convict Conditioning by Paul Wade, I found a great quote at the end about training alone: Find some space where you can be alone—or at least not disturbed—and get your workout done. Most people now […]

10 Lessons I Learned as a Male Cheerleader

As some of you know I’ve been a male cheerleader for a great part of my training, and I have to say that training in a group setting has been very beneficial to me even though I prefer to train alone. During my time in cheerleading I was coached by some very experienced people, including […]