Article last updated: June 2018 by Oskar Faarkrog, ISSA Certified Trainer
Today I am proud to announce the one year birthday of Skinny-Fat Transformation!
In this year I have published 40 articles and a free 35-page eBook for all you readers.
For you it takes 5-10 minutes to read each article, but for me, there are several days (or weeks) of hard work behind each article.
I spend an entire day on writing an article, then I spend several days rewriting it and editing. Most of my articles have 30-80 edits.
In December and January I had just 1 day off which was Christmas.
Despite that, I see anonymous retards on forums such as 4chan and reddit who accuse me of lying to sell my (FREE) eBook:
I don’t have anything against making money online, but that was not the motivation behind starting this site.
I started this site because I saw a lot of misguided skinny-fat guys on the bodybuilding forums I browsed.
Here’s an example of a skinny-fat guy who was advised to bulk, with the only reasoning that if he cuts he will look like a skeleton:
This is some of the worst advice you can give to a skinny-fat guy. The guy in the topic already had man boobs, a hanging gut and love handles.
Yet, he was advised to gain even more weight!
What do you think happens when he bulks?
He get’s even more fat!
Fortunately, as the year has progressed, more and more skinny-fat guys have found this site, and realised that bulking might not be such a good idea when you’re at 20-25% body-fat.
2,000 Visitors a Day
In the first year, the site has achieved the following numbers:
- 350,444 page views
- 166,214 visits
Today, the site is getting over 2,000 visits a day and I had to upgrade hosting to keep up with the growth.
But it wasn’t always like that. Take a look at the first 6 months:
In the first 6 months, the site was barely getting 100 visitors a day, and I was getting a small amount of comments.
However, from my experience with training, I knew that as long as I stay consistent and do my best, good things will come – and, they did!
Today, the site has over 500 reader comments, and I have received hundreds of personal messages from skinny-fat guys who got inspired to transform their physique after reading my articles.
It was all a slow and steady growth, but it was all worth it, because people are getting inspired to take charge of their lives by transforming their bodies into something they can be proud of!
But most importantly: People are finally getting results.
5 Success Stories
By inspiring people, I get pumped up to train hard and write more articles, but the most important thing to me is that people get results.
When the site was new I wasn’t getting any success stories, since it takes time to see changes in your physique.
However, today the success stories are flooding in.
At the end of 2013 I received 3 skinny-fat transformations in my email inbox:
Jeremy went from 0 to 15 chin-ups in 4 months while staying at pretty much the same bodyweight. Prior to finding this site, he had tried the whole “lift heavy and bulk up” approach and got fat without any significant strength gains.
Joshua went from 26% bodyfat to 14.5% in 3 months while adding 39 reps to his push up max:
Shortly after that, I received an email by a reader who described his 7 week progress.
Prior to finding Skinny-Fat Transformation, he had been training for years without results and still couldn’t do a single chin up. Fortunately, that changed in just 7 weeks!
His 7-week progress is summed up below:
- 20-25% bodyfat to 12-15% bodyfat (estimates)
- 0 chin ups to 8 chin ups
- 5 regular push ups to 9 diamond push ups
- Chest and shoulder circumference decreased with just a quarter inch, while waist and hips decreased by several inches
(Unfortunately he didn’t take any before pictures, but he looked like a classical skinny-fat guy with 20-25% body-fat).
And recently (March 2014) I received this email from a reader called David who read my eBook How to Create the Illusion of Wide Shoulders:
Hello Greetings from Southern California My name is David. I have been following your book “How to Create the Ilusion of Wide Shoulders” and i have improved my chin ups and deadlift. The beginning of January 2014 i was only about to do 4 chin ups in a row and only deadlift 135lbs. Now i can deadlift 335lbs and i am now on good sets able to do 8 to 10 chin ups. Really happy i found your website on “Bold and Determined” by Victor Pride. Keep up the great work.David
David followed the advice in the eBook and as a result he added 200 lbs to his deadlift and doubled his chin-up max in just a few months.
What do the success stories above have in common?
5 people made HUGE changes in their physiques and fitness level in just a few months.
I used to believe that getting rid of the skinny-fat look takes years, because it did for me, but it seems like I was wrong.
As long as you avoid making the same mistakes I did, you can get rid of the skinny-fat look in a matter of months!
Keeping It Simple and Talking About Stuff I Have Done
Just like with training, I grew my website by keeping it simple.
I only write about stuff that I have done, and I provide progress pictures to show my experience with different approaches.
I don’t have any training or nutrition related degree or certificate, therefore my articles are based on practical experience and not what I have read in a book.
Reading about nutrition and training confused me more than it helped! Instead, listening to my body, eating when I’m hungry and training hard as often as possible has produced much better results for me than any advice in a book.
A lot of skinny-fat guys spend more time reading about the perfect protein intake and meal timing than actually training. I believe that has to change.
The guys I know with the best physiques, aren’t the ones with the best formal education, but the ones who I always see training hard at the gym and in the park on the bars.
The goal of this website has been to simplify everything as much as possible, rather than adding to the confusion.
It seems to work.
Email of the Year
The first thing I do when I wake up is check my email inbox. A few months ago, I received an email from a former skinny-fat guy called John.
He has been training for about 20 years and managed to build a very impressive physique (currently he’s lean at 210 lbs).
John has tried every single method out there and failed for years, but just like me, he came to the conclusion that training often and doing a lot of reps on the basic bodyweight exercises is the way to go.
Read through his email and you may learn a thing or two:
Hi. Just read a load of the articles on your site and have to say that I think you have it absolutely right for that type of body structure and also what a pleasure it is read someone writing it so clearly.
I’m 6″5 and before I trained was over 100kg with no visible muscle. That was 25 years ago before I started training, since then I spent about 20 years trying every programme and diet out there with varying degrees of success. About 3 or 4 years back by trail and error I worked out that doing between 100 and 300 chin-ups and dips 3 times a week combined with 3 short 20 rep progress squat/Heavy Deadlift/Row/Press/Bench and 2 or 3 tabata conditioning sessions is by far the best way for me to progress. I have to say what a delight it was to read your article on overtraining.
There are loads of articles out there on the dangers of overtraining for ecto/hardgainers which give bad advice to most people in this category. I think that many SF/ecto/hardgainers genetically have a high capacity to tolerate and recover from high rep bodyweight training (chins, dips push-ups), which they should use to their advantage to stay lean and build muscle. And as you point out numbers are king, they tell that you you’re progressing and let you know when it’s time to back off.
Absolutely no need to reply, I have never before written a comment to an article etc ( and I’ve probably read most books and articles) but because training is my passion in life and I get annoyed by all the bad advice out there I felt compelled to say keep up the good work. Everyone’s different but if all SF people take your advice most will get their best results. I wish these articles were around 20 years back.
All the best John
Now get out there and build your body,