John Fit

I think there’s a bit of confusion floating around the fitness community as to the difference between Skinny and Lean, and we need to get it all sorted out..

Skinny- Very little muscle mass, skin is laying on bone, neck tends to be thin like a Chicken (Also known as “Chicken Neck, or Pencil Neck”). This type of body typically has a weak immune system, and is suseptible to illness. This body isn’t necessarily low in bodyfat but is very weak in muscle and thin-boned.. Screech Powers and “The Skinny Pirate” From Pirates of the Carribean are prototypical Skinny Pencil Necks.. (I think I remember Zak actually calling screech a pencil neck..)

Lean- Low in bodyfat, but high in muscle mass. Very strong immune system and body operates like a machine. This body takes many calories to operate at optimum level, BUT only eats the right kind of calories. This body rejects junk food and will not function on sugar, and saturated fat. A Lean Body is strong and Hard from the Density of the Muscle. Nutrient flows through this body and absorb well into the vital organs. This body is looked at twice on the beach. Lean is good!

What Do I Eat to Go From Scrawny to Brawny?
This is a question that JohnFit was faced with years ago! I was scrawny skinny and need to add some lean muscle weight. Calorie cosumption is the key. If you’re not eating your bodies not growing. If your genetics garner a skinny makeup, then you must start eating. You need to eat lots of protein! Fish, chicken, even a little red meat isn’t a bad thing. Turkey, and Tuna are Your New Best Friends. Carbs are also important! Your body needs carbs. Fill up on brown rice, sweet potatoes and Oatmeal. All of this low carb to get in shape is only nonsense for you. You need Carbohydrates to fuel your soon-to-be muscular frame. The Key is Sugarless Carbs. There’s very little sugar in Old Fashioned Oats, wheat bread, and brown rice. Eat up these good filling carbs! Fats.. Your body needs fats.. Good Fats such as; Olive oil, Fish Oils found in Salmon, Nuts (Specifically Almonds are my favorite) are to represent about 25% of your diet. Again, the key here is Fat without Saturation, but a little Red Meat will Do Your Body Well.. Bottom line: Feed your body with alot of calories.. You need the nutrients..

How Do I Need To Work Out To Go From Scrawny to Brawny?
You need to add muscle, so the key is to get stronger. Lift Heavy Weights! I believe there is a relative positive correlation between muscle size and strength. You should be lifting around 4 Sets of 3-7 Reps to build density in Your Muscles. I would stick to this low volume, heavy weight for at least the 6 straight weeks.

How Often Should I lift?
The reason why you’re so skinny is because you probably have a high metabolism. So, stay away from the cardio, and lift 4-5 days a week. I prefer lifting one muscle per workout if you’re trying to add muscle. Alot of fitness enthusiasts disagree with me, but the most important thing you need to focus on is tearing down that muscle, eating, and resting. Overtraining is much more common than you think. Your skinny body needs to relax while absorbing nutrients to feed your new found lean muscle. Blast each muscle with about 12 sets in a rep scheme of 3-7.. Again.. You need Muscle first, to be lean.. Eat, Eat, Eat.. Then Eat again.. Quality calories as much as you stomach.. Shoot for gaining around 1-3 pounds a week.

What Type of Exercises Should I Do?
Focus on Compound Movements.. Squats, barbell presses, deadlifts, barbell curls, skull crushers.. Stay off the machines and pick up the Free Weights.. You need to tear down the “Fast Twitch” Muscle fibers in your body and compound movements are the way to do that.. I will posting an article later on the difference in each type of muscle fiber in your body.. For now, hit those compound movements explained above with heavy weights to stretch out those muscles for growth!

A typical skinny body with high metabolism will add about 70% muscle for every 1lb. of weight gained, if you’re lifting weight and eating clean calories. This Takes Descipline to not stuff yourself of sugar, but focus on Food Consumption here and building that dense foundation of muscle with heavy weights to see results. Remember we need muscle first, before we can achieve a lean physique.

When this program is used with discipline, here’s the transition you’ll see.. Anythony Ellis is the Template Example of Acheiving the lean results from a Scrawny to Brawny Program.

30 Lbs of Natural Muscle Gained and actually lowered his body fat… In only 12 weeks!! That’s good Work.. You can Do it as well.. Just Takes Discipline & the right program!!

John Fit..

No related posts.