From Skinny-Fat to Fit In 2018 – Is It Possible?

This month marks almost 8 years of training for me. Below you can see a picture of one of my worst physical conditions vs. my peak condition in 2017: Those 8 years of training have consisted of mixed feelings, mixed results and countless times where I was about to give up. Just like most of […]

28 Skinny-Fat Training and Diet Myths Exposed

When I started training at age 17, I was a tall and lanky skinny-fat guy with terrible starting strength levels. At 6’2″ height and 200 pounds of bodyweight, I remember attempting my first shoulder press. I started out with an empty olympic barbell (45 pounds) and to my surprise I couldn’t do a single rep. […]

The Real Value of Online Personal Coaching (It’s not the Training Program or Diet)

A lot of people make the mistake to join a personal fitness coaching program with the idea that they  have to impress their coach. This means that when they have a good training and diet streak, they do their weekly progress check-ins. Once they have a bad week or two, they stop reporting on their […]

Why You Shouldn’t do Starting Strength as a Beginner

When I started training in February 2010 I was getting most of my information from the bodybuilding.com forums. The popular advice for a beginner was to do the program ”Starting Strength” by Mark Rippetoe. Therefore, I did a bodybuilding version of Starting Strength called Kethnaab’s Modified Starting Strength Routine. Kethnaab’s variation replaces power cleans with […]

They Didn’t Think I Could Get A Summer Body, But I Did! (Skinny-Fat Success Story)

Recently, a young guy named Harshit Godha emailed me to join my 1 year physique transformation program. He wanted to build a summer body like the one pictured below, in just 50 days. After making a comprehensive assessment of Harshit Godha’s physique, I told him that it will take about 6 months to achieve that […]

Can You Build A V-Tapered Physique – When Your Starting Proportions Are Terrible?

I often get emails from guys who have wide hip bones and narrow shoulders. They ask me if they will ever be able to build a V-tapered physique, or if they won’t make it because of their natural proportions. I can relate to that problem and now I’ll give you my answer: YES, you can […]

Bodyweight Training for the Skinny-Fat Guy

Being skinny-fat means that you lack upper body muscle mass while having excess body-fat in the lower waist, chest and hips. Compared to other guys, skinny-fat guys gain muscle mass at a much slower rate and we gain fat just by “looking at food”. It’s not uncommon for skinny-fat guys to train for months or […]

Why You Can’t Lose Your Love Handles: Fat Cells

What happens with most skinny-fat guys who get into fitness is that we believe that as long as we eat clean and train hard, we can look exactly like the guy who started out skinny with a flat waist and ab-definition. …And that’s partly true. Everyone can achieve ab definition as long as they move […]

Why You Shouldn’t Lift Heavy Weights As A Skinny-Fat Beginner

I just wanted to make a quick statement: The only way to transform is to lift heavy. If you want any chance at building a physique, you must do your heavy squats, bench presses and deadlifts. There simply is no other way to transform your body, so if you don’t like lifting heavy or you […]

How to Overcome Skinny-Fat Genetics and Insights On The Personal Training Industry

Hello, it’s Oskar here! Today, I want to share a podcast I did with Alexander Juan Antonio Cortes. Alexander is a personal trainer in Hollywood and works for one of the world’s leading bodybuilding coaches John Meadows under John’s brand Mountain Dog Diet. Besides that he’s also a writer for the popular fitness website EliteFTS. In this podcast, […]