Getting in shape?
Out of context: Reply #8
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You're skinny-fat you say? That makes you fat, then, plain and simple. Which means, you're probably over 22%-24% body fat, almost all of it stored in your abdomen, and lower back. I'll bet a fair portion of that is visceral fat, too, and that's not good at all. That means you've got work to do.
As nb says, it all starts in the kitchen. If you're feeding yourself more calories that you burn in a day, you'll get fat and stay fat. That means you need to be in a calorie deficit in order to lose fat. Calculate your TDEE, and subtract 500 to 750 from that number, and start being mindful about what you stick in that gob of yours.
Protein: 2.2 g per kilogram of bodyweight, ever day. Preferably from whole foods, supplement with powder if.where required.
Calorie deficits can be achieved via nutrition and exercise. Or one or the other. When I'm cutting, I tend to favour eating a bit less, so as to not impact my recovery because I've exercised too much.
There's a wealth of quality information on this topic online. Start here (I favour rapid — but not reckless — weight loss, because cutting really sucks):
https://legionathletics.com/rapi…
Exercise. A lot. Sorry ApeRobot and nb, but I'm going to disagree with you, here. "Small daily efforts" are a surefire way to spin one's wheels and accomplish fuck all. You're either in to change your body, or you're not.
Meaningful fat loss comes from the metabolism kicking into overdrive, which means you really need to get that heart rate up.
Lift heavy from the off. Lift fucking heavy, with compound movements — that means, the classic Big 5 lifts: squats, barbell bench press, deadlifts, standing barbell overhead press, bent-over rows.
I say again: LIFT. HEAVY. 5 sets of 5 reps. Three times a week. Why?
Because you get the most bang for your metabolic buck. You'll get that sedentary heartrate of yours up in ways "small daily efforts" and high reps/low weight will never accomplish, and you'll get stronger from head to toe. And you'll shed fat.
You'll also see pretty quick linear progression in both the amount of weight you're lifting, and the amount of fat you're losing — if your nutrition is on point. N00b lifters just have to look at a barbell, and they gain a couples of kilos of muscle.
And rapid, linear progression is the very best thing for motivation.
Study this carefully, and do it religiously for three months (this is what I started with years back):
https://stronglifts.com/strongli…Alternately, if you're feeling really ambitious, have five days a week to commit to your fitness, and want to get some conditioning in with your lifts (I've done this one. It's intense, but very good):
https://athleanx.com/best-workou…Follow *quality* fitness influencers on YouTube: Jeff Cavaliere. Jeff Nippard. Knees Over Toes Guy.
To recap:
1) Stop eating shit
2) Eat fewer calories than you burn every day, ffs
3) Lift heavy three times a week for three months, before moving onto another programme
4) Stop fucking around and get it fucking done