From Skinny Fat to Six-Pack Transformation

how to turn skinny fat into a six-pack I'm Ryan Fischer owner of TR forance training with over 30,000 clients online on my workout programs and I've changed over 15,000 people to date and today ladies and gentlemen we're going to be talking about the most common out of shaped body type in the entire world which is being skinny fat and a lot of you guys know exactly what I'm talking about being skinny fat what exactly is it it's when you look relatively normal but you have a lot of excess body fat literally right here like literally your arms your legs everything looks pretty good but you have a belly right here and the most common thing that people think when they ever they're skinny fat is I need to lose weight and that is the wrong answer and I'm going to tell you exactly what you need to do in a couple minutes here so what is the biggest key to changing being skinny fat you have three pillars we have lifestyle we have nutrition and we have training I'm going to break down all three of these here in a minute next is your number one goal is to bulk and not to cut like I just said earlier you do not want to cut when you're a skinny fat you want to put muscle on and the easiest way way to explain this is to think about two different people one person has about 15 16% body fat and he's skinny fat and the other person has about 15 or 16% body fat and it's the same person with 20 lbs more muscle mass they look completely different the person who has more muscle mass looks way way better and his 15 16% body fat kind of looks like 12 or 13 it's a lot less and he looks a lot more muscular looks a lot more confident so on and so forth now the other person who has way less muscle mass if any at all and just has that 15 or 16% it's just hanging out right here so we have to put more muscle on if we want to look better especially in the shortest amount of time now when it comes to Turning skinny fat into this little blocky six-pack abs that I have here number one thing that we're going to look at is probably our nutrition our nutrition is probably really far off so I'm a big fan of doing a macro split of 40% protein 30% carbs and 30% fat the biggest reason for this is protein is going to help your muscles repair and grow without enough protein you're just going to wind up having a little bit more excess body fat from having too many carbs and fats and most likely this is going to give you a soft kind of not really aesthetic looking physique people who have less protein they don't have as much hard really toned muscle mass as people who have more protein in their diet plus the more protein that you have the more satiated you're going to feel which is going to help you from overeating especially on the wrong kinds of foods which brings it to my next Point Whole Food you're going to want to make sure you're having a lot of fruits vegetables meats and nuts really really whole food type items that are about one single ingredient if it has a whole laundry list of ingredients you're probably eating the wrong thing and if you eat that which is going to be more like processed style Foods you're going to wind up getting really hungry and you're probably not going to keep on track for where you really want to be so trust me if you stick with single- ingredient Foods Whole Foods in general unprocessed stuff and you stick to this macro split right here you're going to be doing a really really good job at trying to get out of the skinny fat area era next is you're going to want to make sure you have a surplus of 500 calories so we did talk about bulking versus not cutting you want to make sure you're hitting your maintenance calories so if you don't know what your maintenance calories are go somewhere online look up something called total daily energy expenditure TD that will give you your maintenance calories once you have that you're going to want to add 500 calories and that should help you put on about a pound each and every week and when I talk about results a little bit later I'll talk about how much muscle mass you can expect to put on each and every month now once you have nutrition locked down we just Breeze through this really fast but these are all really really basic easy things that you can Implement very very easily now if you don't really know how to get 40% 30% 30% in your Macros just download any sort of macr tracking app you can download like my fitness pal Mike's macros macro Factor there's a whole bunch out there I don't care if it's paid doesn't matter if it's free just track your Macros for a week you'll dial all this in faster than you ever thought possible now training is going to be very very important a lot of people always say nutrition's like 70 80% of it and this is a lot less but when you really want to bulk and you really want to put muscle on this becomes very very very important all right so we have to make sure that we're doing three to four strength sessions each and every week you want to make sure that you're prioritizing compounds the less days that you're in the gym so if you're in the gym only two or three days per week compound movements are going to be your best friend what's a compound movement a compound movement something like a squat a deadlift a bench press something where there's a lot of muscles moving at the same time which means that you're working multiple muscles at the exact same time which means it's easier for you to get a lot more training volume in in less time so people who use a lot of machines they're just isolating that one muscle group and if they go to the gym a lot five six days a week that's totally fine and they can absolutely crush it but if you're not going to the gym that much and you want to maximize your time doing compound movements is going to be absolutely crucial you're going to make sure you're doing these things that move a lot of muscle at the same time next is you're want to make sure you're doing something called Progressive overload this is actually a lot easier than it sounds so the only thing that this means is that essentially you should be adding a little bit of weight each time you go to the gym to the bar or the dumbbells or whatever it is or you can add an extra rep maybe two extra reps or you can add an extra set you can increase your range of motion you just have to do something that's making it a little bit harder each and every time that's the definition of progressive overload a lot of people hear this and are like man I just can't get stronger in the gym that's fine just add an extra rep you know what I mean like do something that makes it a little bit harder than last time and as long as you're doing that it is literally solid evidence and proof that you are making changes and you are getting stronger and if you get stronger you are getting bigger as long as you're eating that extra 500 calories each and every day you eat excess calories you get stronger in the gym you literally get bigger it is that freaking easy I promise you all right next when we go from nutrition to training to Lifestyle the lifestyle thing is something a lot of people Overlook so when it comes to Lifestyle sleeping 7 to 8 hours going to be pretty crucial if you're someone who gets four or 5 hours of sleep how do you think you're going to feel to come back in the gym and do this Progressive overload thing we just talked about you're not going to feel very great you're going to be really tired you're probably going to hit the same numbers you hit last week maybe less all right and also the majority of the muscle mass that you're putting on happens in the deep sleep right so if you're sleeping seven8 hours you're getting a solid amount of deep sleep if you go out with your friends really late and you stay up really late and you wake up really early the next day you're not going to be getting that much deep sleep you're not going to be getting that much recovery so not only are you going to feel like you're also not actually going to be progressing in putting more muscle on and repairing that muscle that actually needs to be repaired and grow after every one of these training sessions that you're doing next is hydration hydration is another one that's super overlooked one of the easiest ways to do this is to pretty much just consume around 100 ounces of water each and every day that's going to be pretty important or you can do about some people say about half your body weight in ounces is another way of doing it but if you're not drinking enough water is like 70% of your muscle so if you're not having enough water if you're not consuming enough water then you're basically dehydrated which is making it harder for your muscles to grow right and then when you guys take something like creatine which is a really hot topic right now that basically allows you to put more water into the muscle so you guys want water in your muscles you don't want to be dehydrated it makes building muscle mass very very hard it also makes you very very angry and agitated and it's just like not good for anyone in all facets of life so you definitely don't want to not drink enough water biggest reason people don't drink enough water because they drink a ton of coffee right you drink a lot of coffee it's a diuretic it makes you pee more and and it makes you not really want to consume anything else but more coffee or maybe more energy drinks or maybe something that just gets you really jazzed up and water just doesn't sound very appealing so highly recommend start drinking a glass of water like in between all these other things wake up have a glass of water first before you have your caffeine like do something that's going to help you drink a little bit more water my favorite thing to do just have a container of water with you everywhere you go it's going to tell you like hey maybe I should drink some water if you had it for like 3 hours in your hand you haven't drank any it will remind you to drink more water so do that Stress Management easier said than done I fully understand but Stress Management in my opinion versus like um like all these people who are like you know doing meditation and all these different things or yoga or whatever I get it very very time consuming and potentially if you're like me and you have a lot of energy that's not going to work out for you but we know what works for me really well and I think it worked for a lot of you guys is just going for a walk if you can go for a walk like 10 minutes a day like three times a day it's like 30 minutes of walking which is really good for getting your steps in and getting extra fat loss so that's probably a double win but just going for a walk honestly just makes such a big difference like it's just it's huge I really recommend just go out get a couple walks in it's gonna make a massive difference next is going to be limiting alcohol the biggest reason that you guys want to limit alcohol because some of you guys right now are like ah all that stuff he just said was good but this one I'm out no stay here hang out for a minute let me explain when you limit alcohol you limit a higher amount of calories we have carbohydrates protein fat those are our three macros carbohydrates Ates and protein are four calories per gram fat is 9 calories per gram alcohol is 7 calories per gram where does that fall on place right like it's like a weird macro that just doesn't really fall in in a good number because if carbs and protein are four fat is nine you you don't really want to have a ton of fat in your diet because you're really going to overeat on calories very easily and if you have a lot of alcohol because it's seven calories per gram it makes it very easy to overc consume on calories as well but here's where it gets even more interesting when you consume a lot of alcohol it gives you immediately bad sleep you never get good sleep even if you sleep seven or eight hours you'll notice that you come you wake up and you're very groggy right because you didn't get a lot of Deep Sleep the Deep Sleep is really really important so you have to make sure that you have a good sleep routine the room is cold the room is dark and you didn't drink alcohol and when you do that you get better quality sleep when you get better quality sleep you get stronger in the gym when you get stronger in the gym you're more excited to go to the gym the next day and so on and so forth now also alcohol drinking too much of it can kind of mess with your hormones as well so you don't want to have like suboptimal hormones because that's just going to make this whole entire process you know really really hard also like you know what it's like when you're around a female and she's got her hormones kind of like out of whack you're like that's like your original go-to is like dude her hormones are all messed up you don't want to be around her maybe she's pregnant whatever it is right when you start drinking you act like a pregnant girl it's not good make sure you dial all these lifestyle factors in sleep hydration Stress Management and then limiting alcohol now what kind of results can I expect if I do all the things that Ryan just told me to do right you can expect as a newbie and I'm going to Define newbie as someone who's new to the gym you haven't really been training with heavy weights probably either ever or for maybe only like a few months you're going to be called a noob so a noob is going to be somewhere between one to one and a half pounds of muscle per month I know it doesn't sound like a lot but think about it if you dial all these things in you're going to be losing fat and you're going to be building muscle at the same time all right especially as a newbie you're you're going to be having pretty drastic body transformation pretty fast I would say within 60 to 90 days you're going to start looking like a completely different person even though you might only put on about 3 lounds of muscle in 60 days you can probably lose like about a pound to two lounds of body fat probably every week or two so you might have in 60 days like 10 lbs less body fat and like 5 lbs of muscle mass almost and then like you're going to look way way different so don't get discouraged that you're only putting on one to one and a half pounds of muscle each and every month as an intermediate gets a little bit worse looking at about half a pound to one PB per month and this is for people that are right around that like 2 to three year mark inside the gym now there also is an advanced stage that I didn't which I didn't even put up here because if you're in the advanced stage you're probably not watching this video but if you were Advanced you probably will be are going to be around like 0.25 to like 0.5 pounds of muscle per month to every other month like you're when you're Advanced you're hoping to put on like one or two pounds of muscle like a year you and like that you'd still be excited about that like even professional bodybuilders they're putting on like one to two pounds of muscle like per year and working on very specific body parts to make them kind of pop a little bit more than the year before so don't get too discouraged if you're Advanced but yeah you can pretty much expect these numbers right here as a newbie or as an intermediate and if you start incorporating all these things pretty much into your day-to-day you're going to change drastically the number one thing I really wanted to guys to get out of this video is that if you are skinny fat you should not be doing a cut you should absolutely be doing a bulk and you you should absolutely be incorporating all these things into your daily routine now on the nutrition side again if you don't have a nutrition tracking app highly recommend that you do that it's going to make a massive difference in terms of the accountability of yourself and making sure you're doing the right thing in terms of training and following something that's at least three to four days per week if you guys are not currently a member of the chalk Performance training app highly recommend that you join it's 7 days for free I've already I already have 30,000 people that are on there right now and I've changed 150,000 bodies on there in since 2014 so whatever year it is yeah 10 years so in 10 years it changed 150,000 people it works pretty good um and then in terms of Lifestyle the Sleep the hydration the Stress Management limiting alcohol it's going to be a really big one this is going to be something that you might just need to write down on a sticky note each and every day and just kind of review it and be like hey like did I do all these things that I said I was going to do if you can't do them every single day totally cool but like each and every week let's try to mark off at least one of these things and it'll make a huge difference real quick guys before you go I am going to be doing a brand new free challenge and you guys know me for throwing some of the biggest challenges on social media media I've done the earn your carbs challenge the make carbs grade again challenge I've had tons of different challenges and they've all been paid now this is the first time ever I'm doing a free challenge all you guys need to do is sign up for the chalk Performance training app and in a few weeks I'm going to be launching this bad boy so if you are currently skinny fat or you're somewhere you know in your health and fitness journey where you don't really want to be and you want to get fitter and you want to feel better and you want to look better this is going to be the challenge for you I'm literally going to just lay out all of this stuff in the challenge I'm going to give you guys the best training program to follow I'm going to give you guys the best nutrition to follow I'm going to give you guys all the lifestyle tips that you need I'm going to do a live video onboarding you guys with any questions that you guys have just to make sure you guys know exactly what to do every single step of the way so all you guys have to do to sign up for the challenge is go to my Instagram account at Ryan fish click the link my bio and you will see the link to get into the challenge for absolutely free now one more thing before you guys go I would love it if you could just subscribe to this Channel and like this video if you want to tag anyone in the comments below and ask them to do the challenge with you I would appreciate that as well again let them know it's free there is no cost involved and guys I will see you in the next video if you want any other videos you guys want to hear from me drop that in the comments below as well and I will see you guys in the next one

how to turn skinny fat into a six-pack I'm Ryan Fischer owner of TR forance training with over 30,000 clients online on my workout programs and I've changed over 15,000 people to date and today ladies and gentlemen we're going to be talking about the most common out of shaped body type in the entire world which is being skinny fat and a lot of you guys know exactly what I'm talking about being skinny fat what exactly is it it's when you look relatively normal but you have a lot of excess body fat literally right here like literally your arms your legs everything looks pretty good but you have a belly right here and the most common thing that people think when they ever they're skinny fat is I need to lose weight and that is the wrong answer and I'm going to tell you exactly what you need to do in a couple minutes here so what is the biggest key to changing being skinny fat you have three pillars we have lifestyle we have nutrition and we have training I'm going to break down all three of these here in a minute next is your number one goal is to bulk and not to cut like I just said earlier you do not want to cut when you're a skinny fat you want to put muscle on and the easiest way way to explain this is to think about two different people one person has about 15 16% body fat and he's skinny fat and the other person has about 15 or 16% body fat and it's the same person with 20 lbs more muscle mass they look completely different the person who has more muscle mass looks way way better and his 15 16% body fat kind of looks like 12 or 13 it's a lot less and he looks a lot more muscular looks a lot more confident so on and so forth now the other person who has way less muscle mass if any at all and just has that 15 or 16% it's just hanging out right here so we have to put more muscle on if we want to look better especially in the shortest amount of time now when it comes to Turning skinny fat into this little blocky six-pack abs that I have here number one thing that we're going to look at is probably our nutrition our nutrition is probably really far off so I'm a big fan of doing a macro split of 40% protein 30% carbs and 30% fat the biggest reason for this is protein is going to help your muscles repair and grow without enough protein you're just going to wind up having a little bit more excess body fat from having too many carbs and fats and most likely this is going to give you a soft kind of not really aesthetic looking physique people who have less protein they don't have as much hard really toned muscle mass as people who have more protein in their diet plus the more protein that you have the more satiated you're going to feel which is going to help you from overeating especially on the wrong kinds of foods which brings it to my next Point Whole Food you're going to want to make sure you're having a lot of fruits vegetables meats and nuts really really whole food type items that are about one single ingredient if it has a whole laundry list of ingredients you're probably eating the wrong thing and if you eat that which is going to be more like processed style Foods you're going to wind up getting really hungry and you're probably not going to keep on track for where you really want to be so trust me if you stick with single- ingredient Foods Whole Foods in general unprocessed stuff and you stick to this macro split right here you're going to be doing a really really good job at trying to get out of the skinny fat area era next is you're going to want to make sure you have a surplus of 500 calories so we did talk about bulking versus not cutting you want to make sure you're hitting your maintenance calories so if you don't know what your maintenance calories are go somewhere online look up something called total daily energy expenditure TD that will give you your maintenance calories once you have that you're going to want to add 500 calories and that should help you put on about a pound each and every week and when I talk about results a little bit later I'll talk about how much muscle mass you can expect to put on each and every month now once you have nutrition locked down we just Breeze through this really fast but these are all really really basic easy things that you can Implement very very easily now if you don't really know how to get 40% 30% 30% in your Macros just download any sort of macr tracking app you can download like my fitness pal Mike's macros macro Factor there's a whole bunch out there I don't care if it's paid doesn't matter if it's free just track your Macros for a week you'll dial all this in faster than you ever thought possible now training is going to be very very important a lot of people always say nutrition's like 70 80% of it and this is a lot less but when you really want to bulk and you really want to put muscle on this becomes very very very important all right so we have to make sure that we're doing three to four strength sessions each and every week you want to make sure that you're prioritizing compounds the less days that you're in the gym so if you're in the gym only two or three days per week compound movements are going to be your best friend what's a compound movement a compound movement something like a squat a deadlift a bench press something where there's a lot of muscles moving at the same time which means that you're working multiple muscles at the exact same time which means it's easier for you to get a lot more training volume in in less time so people who use a lot of machines they're just isolating that one muscle group and if they go to the gym a lot five six days a week that's totally fine and they can absolutely crush it but if you're not going to the gym that much and you want to maximize your time doing compound movements is going to be absolutely crucial you're going to make sure you're doing these things that move a lot of muscle at the same time next is you're want to make sure you're doing something called Progressive overload this is actually a lot easier than it sounds so the only thing that this means is that essentially you should be adding a little bit of weight each time you go to the gym to the bar or the dumbbells or whatever it is or you can add an extra rep maybe two extra reps or you can add an extra set you can increase your range of motion you just have to do something that's making it a little bit harder each and every time that's the definition of progressive overload a lot of people hear this and are like man I just can't get stronger in the gym that's fine just add an extra rep you know what I mean like do something that makes it a little bit harder than last time and as long as you're doing that it is literally solid evidence and proof that you are making changes and you are getting stronger and if you get stronger you are getting bigger as long as you're eating that extra 500 calories each and every day you eat excess calories you get stronger in the gym you literally get bigger it is that freaking easy I promise you all right next when we go from nutrition to training to Lifestyle the lifestyle thing is something a lot of people Overlook so when it comes to Lifestyle sleeping 7 to 8 hours going to be pretty crucial if you're someone who gets four or 5 hours of sleep how do you think you're going to feel to come back in the gym and do this Progressive overload thing we just talked about you're not going to feel very great you're going to be really tired you're probably going to hit the same numbers you hit last week maybe less all right and also the majority of the muscle mass that you're putting on happens in the deep sleep right so if you're sleeping seven8 hours you're getting a solid amount of deep sleep if you go out with your friends really late and you stay up really late and you wake up really early the next day you're not going to be getting that much deep sleep you're not going to be getting that much recovery so not only are you going to feel like  you're also not actually going to be progressing in putting more muscle on and repairing that muscle that actually needs to be repaired and grow after every one of these training sessions that you're doing next is hydration hydration is another one that's super overlooked one of the easiest ways to do this is to pretty much just consume around 100 ounces of water each and every day that's going to be pretty important or you can do about some people say about half your body weight in ounces is another way of doing it but if you're not drinking enough water is like 70% of your muscle so if you're not having enough water if you're not consuming enough water then you're basically dehydrated which is making it harder for your muscles to grow right and then when you guys take something like creatine which is a really hot topic right now that basically allows you to put more water into the muscle so you guys want water in your muscles you don't want to be dehydrated it makes building muscle mass very very hard it also makes you very very angry and agitated and it's just like not good for anyone in all facets of life so you definitely don't want to not drink enough water biggest reason people don't drink enough water because they drink a ton of coffee right you drink a lot of coffee it's a diuretic it makes you pee more and and it makes you not really want to consume anything else but more coffee or maybe more energy drinks or maybe something that just gets you really jazzed up and water just doesn't sound very appealing so highly recommend start drinking a glass of water like in between all these other things wake up have a glass of water first before you have your caffeine like do something that's going to help you drink a little bit more water my favorite thing to do just have a container of water with you everywhere you go it's going to tell you like hey maybe I should drink some water if you had it for like 3 hours in your hand you haven't drank any it will remind you to drink more water so do that Stress Management easier said than done I fully understand but Stress Management in my opinion versus like um like all these people who are like you know doing meditation and all these different things or yoga or whatever I get it very very time consuming and potentially if you're like me and you have a lot of energy that's not going to work out for you but we know what works for me really well and I think it worked for a lot of you guys is just going for a walk if you can go for a walk like 10 minutes a day like three times a day it's like 30 minutes of walking which is really good for getting your steps in and getting extra fat loss so that's probably a double win but just going for a walk honestly just makes such a big difference like it's just it's huge I really recommend just go out get a couple walks in it's gonna make a massive difference next is going to be limiting alcohol the biggest reason that you guys want to limit alcohol because some of you guys right now are like ah all that stuff he just said was good but this one I'm out no stay here hang out for a minute let me explain when you limit alcohol you limit a higher amount of calories we have carbohydrates protein fat those are our three macros carbohydrates Ates and protein are four calories per gram fat is 9 calories per gram alcohol is 7 calories per gram where does that fall on place right like it's like a weird macro that just doesn't really fall in in a good number because if carbs and protein are four fat is nine you you don't really want to have a ton of fat in your diet because you're really going to overeat on calories very easily and if you have a lot of alcohol because it's seven calories per gram it makes it very easy to overc consume on calories as well but here's where it gets even more interesting when you consume a lot of alcohol it gives you immediately bad sleep you never get good sleep even if you sleep seven or eight hours you'll notice that you come you wake up and you're very groggy right because you didn't get a lot of Deep Sleep the Deep Sleep is really really important so you have to make sure that you have a good sleep routine the room is cold the room is dark and you didn't drink alcohol and when you do that you get better quality sleep when you get better quality sleep you get stronger in the gym when you get stronger in the gym you're more excited to go to the gym the next day and so on and so forth now also alcohol drinking too much of it can kind of mess with your hormones as well so you don't want to have like suboptimal hormones because that's just going to make this whole entire process you know really really hard also like you know what it's like when you're around a female and she's got her hormones kind of like out of whack you're like that's like your original go-to is like dude her hormones are all messed up you don't want to be around her maybe she's pregnant whatever it is right when you start drinking you act like a pregnant girl it's not good make sure you dial all these lifestyle factors in sleep hydration Stress Management and then limiting alcohol now what kind of results can I expect if I do all the things that Ryan just told me to do right you can expect as a newbie and I'm going to Define newbie as someone who's new to the gym you haven't really been training with heavy weights probably either ever or for maybe only like a few months you're going to be called a noob so a noob is going to be somewhere between one to one and a half pounds of muscle per month I know it doesn't sound like a lot but think about it if you dial all these things in you're going to be losing fat and you're going to be building muscle at the same time all right especially as a newbie you're you're going to be having pretty drastic body transformation pretty fast I would say within 60 to 90 days you're going to start looking like a completely different person even though you might only put on about 3 lounds of muscle in 60 days you can probably lose like about a pound to two lounds of body fat probably every week or two so you might have in 60 days like 10 lbs less body fat and like 5 lbs of muscle mass almost and then like you're going to look way way different so don't get discouraged that you're only putting on one to one and a half pounds of muscle each and every month as an intermediate gets a little bit worse looking at about half a pound to one PB per month and this is for people that are right around that like 2 to three year mark inside the gym now there also is an advanced stage that I didn't which I didn't even put up here because if you're in the advanced stage you're probably not watching this video but if you were Advanced you probably will be are going to be around like 0.25 to like 0.5 pounds of muscle per month to every other month like you're when you're Advanced you're hoping to put on like one or two pounds of muscle like a year you and like that you'd still be excited about that like even professional bodybuilders they're putting on like one to two pounds of muscle like per year and working on very specific body parts to make them kind of pop a little bit more than the year before so don't get too discouraged if you're Advanced but yeah you can pretty much expect these numbers right here as a newbie or as an intermediate and if you start incorporating all these things pretty much into your day-to-day you're going to change drastically the number one thing I really wanted to guys to get out of this video is that if you are skinny fat you should not be doing a cut you should absolutely be doing a bulk and you you should absolutely be incorporating all these things into your daily routine now on the nutrition side again if you don't have a nutrition tracking app highly recommend that you do that it's going to make a massive difference in terms of the accountability of yourself and making sure you're doing the right thing in terms of training and following something that's at least three to four days per week if you guys are not currently a member of the chalk Performance training app highly recommend that you join it's 7 days for free I've already I already have 30,000 people that are on there right now and I've changed 150,000 bodies on there in since 2014 so whatever year it is yeah 10 years so in 10 years it changed 150,000 people it works pretty good um and then in terms of Lifestyle the Sleep the hydration the Stress Management limiting alcohol it's going to be a really big one this is going to be something that you might just need to write down on a sticky note each and every day and just kind of review it and be like hey like did I do all these things that I said I was going to do if you can't do them every single day totally cool but like each and every week let's try to mark off at least one of these things and it'll make a huge difference real quick guys before you go I am going to be doing a brand new free challenge and you guys know me for throwing some of the biggest challenges on social media media I've done the earn your carbs challenge the make carbs grade again challenge I've had tons of different challenges and they've all been paid now this is the first time ever I'm doing a free challenge all you guys need to do is sign up for the chalk Performance training app and in a few weeks I'm going to be launching this bad boy so if you are currently skinny fat or you're somewhere you know in your health and fitness journey where you don't really want to be and you want to get fitter and you want to feel better and you want to look better this is going to be the challenge for you I'm literally going to just lay out all of this stuff in the challenge I'm going to give you guys the best training program to follow I'm going to give you guys the best nutrition to follow I'm going to give you guys all the lifestyle tips that you need I'm going to do a live video onboarding you guys with any questions that you guys have just to make sure you guys know exactly what to do every single step of the way so all you guys have to do to sign up for the challenge is go to my Instagram account at Ryan fish click the link my bio and you will see the link to get into the challenge for absolutely free now one more thing before you guys go I would love it if you could just subscribe to this Channel and like this video if you want to tag anyone in the comments below and ask them to do the challenge with you I would appreciate that as well again let them know it's free there is no cost involved and guys I will see you in the next video if you want any other videos you guys want to hear from me drop that in the comments below as well and I will see you guys in the next one

Transcript for:From Skinny Fat to Six-Pack Transformation

Transcript for:
From Skinny Fat to Six-Pack Transformation