Académique Documents
Professionnel Documents
Culture Documents
com
>> After you complete Phase 1, send your success story through my contact
form to be featured on the SkinnyFatTransformation.com Success Stories
Page.
1 of 12
SkinnyFatTransformation.com
3: Stretching Program
Modified hurdler stretch: 1 set of 1 min. each leg.
Arm over head shoulder stretch: 1 set of 30 sec. each
arm.
Standing chest stretch: 1 set of 30 sec. each arm.
2 of 12
SkinnyFatTransformation.com
3: Stretching Program
Standing hamstring stretch: 1 set of 1 min. each leg.
Standing quadricep stretch: 1 set of 30 sec. each leg
Open lizard hip stretch: 1 set of 1 min. each leg
Please do not share this document!
3 of 12
SkinnyFatTransformation.com
Each training session should last less than 1 hour and you can do it all
from home as long as you have a pull up bar!
Never push through pain in training, since that can lead to injuries and
an injury can affect your training negatively for YEARS to come.
Abbreviations
SUPERSET = Perform the exercises back-to-back.
MAX = Stop your set 1 repetition before failure. When you know with
100% certainty that you cannot complete another repetition, STOP the
set.
4 of 12
SkinnyFatTransformation.com
The resistance training program is structured to train your ENTIRE body with as few basic
bodyweight exercises as possible.
Heres a quick breakdown of the muscle groups trained by the exercises in your program:
Pull Ups: Back, biceps, rear shoulders and forearms.
Push ups: Chest, triceps and front shoulders.
Lying leg raises: Lower abs.
Plank: Internal ab muscles that support your posture.
Supermans: Lower back.
Bodyweight squats: Thighs and glutes.
Single leg calf raises: Calves.
Bodyweight forward lunge: Thighs and glutes.
The bodyweight exercises are used to build up foundational strength all over your body
so we can move into a more intense Phase 2 bodybuilding training program in 3-6
months.
(Read more about the 2 Phases of a Skinny-Fat Transformation at the bottom of my blog
post Bodyweight Training for the Skinny-Fat Guy (And the 2 Phases of a Skinny-Fat
Transformation)
Please do not share this document!
5 of 12
SkinnyFatTransformation.com
Progression Tracking:
After each training session, its crucial that you note down in a log book how many push
ups and pull ups you can do on each of your sets.
This motivates you to get better and ensures your progress from training to training
and thereby your long-term results.
6 of 12
SkinnyFatTransformation.com
Writing down your exercises, sets and reps also creates COMMITMENT to the training
program unlike anything else and thereby makes it easier to stick to it!
Its so important that you log your workouts that I can already say RIGHT NOW that if you
dont do it, its HIGHLY unlikely you will be training consistently and getting results in the
next 3-6 months.
You want to record both the number you did on each set and the total amount of reps you
did spread across all your sets on the 2 key exercises: Pull Up and Push Up.
The goal is to do more reps over time, because that is what will get you from 0 to 10
pull ups and 20 diamond push ups.
And thats also EXACTLY what will make you add tone and definition to your upper
body because theres no way you will look the same when you go from 0 to 10 pull ups.
(Unless your diet isnt optimal because just like a house your body needs building blocks
to get stronger and build muscle).
7 of 12
SkinnyFatTransformation.com
Heres an example of how your weekly progression tracking can look like:
It doesnt matter whether you use an old physical notepad, app on your phone such
as SimpleNote or a Google Spreadsheet. The most important thing is that you get
into the habit of tracking your training because this will pay off BIG TIME over the
next 5 years.
Also, keep in mind that the example above is an ideal example.
In reality, training is full of ups and downs so there may be an entire week where you dont
see much (or any progress at all), only to see an entire weeks worth of progress in just
ONE training session in the following week.
The most important thing is that you see consistent progress at least every 2 weeks.
8 of 12
Please do not share this document!
SkinnyFatTransformation.com
If you dont see progress in either your total amount of pull ups and push ups done
throughout all your sets, or the number of pull ups or push ups done on your first set for 2
consecutive weeks, take a look at the next section for a solution to that.
9 of 12
SkinnyFatTransformation.com
10 of 12
SkinnyFatTransformation.com
When youre tight like the average gym rat, you have a lot of stress inside your body
which affects your inner well-being throughout the day.
Once you open up your body and posture, you will start feeling a lot better, and that is
after all why most of us start training.
While training is important, its equally important that you optimise your diet to support fat
loss.
We want to shred the excess body-fat because of the following 6 reasons:
1. Excess body-fat is estrogenic. It increases the female hormone Estrogen and thereby
reduces your free testosterone levels (testosterone is the main muscle building
hormone in the body).
2. Excess body-fat makes your nutrient partitioning poor. This means that your body isnt
optimised for utilising food for muscle gains.
3. Excess body-fat makes it hard to see your hard earned muscle gains.
4. Excess body-fat has a negative psychological impact on you. Its not fun to wake up
and see love handles and man boobs in the mirror. We want to shred it once and for
all.
5. Excess body-fat is deadweight. Its like carrying a weighted vest around all day long. It
makes you weaker on bodyweight exercises and slows you down!
6. Excess body-fat takes away definition from your face. Losing just 10-20 pounds can
make a DRAMATIC difference in the way your face looks and your overall attraction
levels.
The way we shred the excess body-fat is by being in a slight caloric deficit that enables
you to lose a healthy 1-2 pounds per week on average (keep in mind that fat loss is nonPlease do not share this document!
11 of 12
SkinnyFatTransformation.com
linear so you might have weeks where you barely lose fat and weeks where you lose 3-4
pounds).
A caloric deficit is the scientifically proven way of shredding excess body-fat.
Eat less than you burn on a daily basis and over time you will shred fat.
This caloric deficit is mostly created through diet rather than training.
You can choose to run for 30 minutes or replace the pasta and bread with potatoes.
Both approaches achieve the same purpose: A caloric deficit.
However, replacing food is much easier than running and doing cardio.
For most skinny-fat guys with poor conditioning, its much easier to replace nonfilling, bullshit food such as pasta and bread with satiating foods that fills you up for
HOURS than it is to run for 30 minutes.
Therefore, we always start cleaning out the diet from foods that have a low satiety and
replace these with highly satiating foods such as:
Potatoes.
Rice.
Ground beef.
Chicken breast.
Turkey breast.
Salmon.
Eggs.
Dark chocolate.
Fruits.
Vegetables.
These foods are VERY filling and when eaten in the right amounts and at the right time of
the day, they make fat loss almost EFFORTLESS.
>> For more diet tips go to my post 10 Simple Tips to Lose Fat Without Starving
Yourself
12 of 12