Skinny Fat And Intermittent Fasting

Skinny Fat Workout

Inside, you can get a free full-body workout specifically designed for skinny-fat guys who are trying to gain muscle and lose fat at the belly—at the same time.

The Skinny-Fat Lifting Workout

This full-body workout is designed to be done 3x a week with one day of rest in between. A perfect example would be Monday, Wednesday, and Friday.

Full Body Workout—3x A Week

Do one set of these exercises. Lift as fast as you can, lower the weight slowly and controlled. Always keep perfect form.

  • Exercise 1: Dumbbell Upright Row
  • Exercise 2: Dumbbell Overhead Shoulder Press
  • Exercise 3: Elbows-Flared Dumbbell Bench Press
  • Exercise 4: 1-Arm Dumbbell Row
  • Exercise 5: Dumbbell Pullover
  • Exercise 6: Standing Dumbbell Curls
  • Exercise 7: Tricep Pushdowns
  • Exercise 8: Goblet Squats
  • Exercise 9: Concemetric Crunches
  • Exercise 10: Unweighted Neck Flexion and Extension


The minimum amount of repetitions will be 12. If you can’t do 12 reps, the weight is too heavy, and you must lighten the weight. Each workout, you should try and do more reps. When you can do 16 reps, add 5 pounds to what you’re lifting, which should make you drop back down to 12 reps, and then you rebuild again with your next workouts. This is called progressive overload and will make you gain muscle.

Rest Time

Keep the time of rest between exercises consistent—60 seconds of rest is enough. (This will also challenge your heart muscles, helping to reduce belly fat.)

Free Workout Spreadsheet, Workout PDF, and Video Database

If you want the workout as an editable spreadsheet from Google Docs, you’ll be able to:

  • Choose between dumbbell and barbell variations
  • Fill in the sheets and use the checkboxes
  • Store the workout in your Google Docs for safekeeping
  • Export as a PDF to print
  • Get links to all of my favourite videos demonstrating the exercises

The Skinny Fat Cardio Workouts

Walking Workout

Walking improves mineral status like copper and zinc, and this will help you feel better and burn your stubborn belly fat.

Ideally, you would go for a walk on your rest days when you aren’t lifting weights. For example, you might go for a walk on Tuesday and Thursday—and maybe you do one big walk on Saturday.

Do not walk on a treadmill. You must do this outside in the fresh air and sunshine and with your eyes able to dart around looking at new things. 

A quick 15-20 minute walk will do wonders for your belly and cardiovascular fitness and can be done easily at lunchtime if you’re in a cooler area. If you’re in a hot climate, you may need to do your walks early in the morning or late evening during the sunset.

Daily Steps Challenge

Breaking up long periods of sitting can improve nutrient partitioning and lower blood sugars through muscle contractions rather than your body needing to use insulin—this is very healthy.

If you are a desk worker, like me, you may need to set an alarm to get up for a short 90-second walk every hour. Something simple like going to get a glass of water, or using the washroom, or just taking the stairs, can help a lot.

The goal is to try and get above 7,500 steps every single day. Increasing your steps has also been found to boost testosterone by nearly 10%.

Daily Step Count and Health

The Wrap-Up

The lifting workout, walking workout, and the daily steps challenge are included in this free workout for skinny-fat guys, and it lasts for 14 days. That should be enough time for you to notice significant results. You should be able to lose a couple of inches off of your belly and maybe even gain some mass on your shoulders.

Sign up here, and I’ll get the workout sent to your email immediately while also adding you to the weekly Outlive newsletter:

Don’t forget that nutrition also plays a critical role in helping your muscles recover so they can become bigger and stronger. And eating the right foods will also restore your minerals and vitamins, which will help melt off belly fat, which is a hormonal problem. We cover everything you’d need to know in our Skinny-Fat Fix program.