Alexander Cortes – The Skinny Fat Manifesto

Description of The Skinny Fat Manifesto

Does any of the following describe You?

• It is hard to gain muscle
• It is hard to lose fat
• You do not realize how much you need to clean up your diet
• You’re frustrated that conventional “go lift heavy” advice had not worked that well
• You get joint pain easily
• Slow recovery from training

What is a Skinny-Fat man?

Its a guy who is 5’10, 180 lbs…

But his bodyfat is 25%, he has small joints, is not naturally strong, and building muscle is difficult for him.

Its a man whose bodyweight is “normal” weight or only slight overweight according to a BMI according to a BMI chart, but with excess bodyfat and low muscle.

It looks something like this:

• Low Testosterone Levels, which he often does not realize. Skinny fat guys are prone to being moody, having low libido, and generally be low confidence
• Increased Body Fat, particularly in the stomach and chest (gynecomastia, aka “man boobs”). These guys are usually “soft bodied” and don’t have much in the way of natural muscle or hardness to their physique
• Small Joints and Naturally Low Strength Levels. This is the factor that makes training frustrating. Having skinny wrists and small bones means maximal strength training really does not work well at all

There are millions of men like this, and they struggle to change their physiques because most conventional fitness advice is powerlifting/strength focused.

Which IF you have strength genetics, this works great.

If you do not though??

• You’re one of those guys doing 5×5 training, and in 6 months maybe you can deadlift 285lbs, and maybe bench bodyweight a few times, maybe squat two plates a side
• BUT, you STILL do not look like you even lift weights. You’re not athletic looking at all.
• And then your joints start hurting, and someone is telling you its because you need to change up how you’re doing the 5 rep stuff

BUT, In reality those exercises are NEVER going to work well for you, and you’ve gotten marginal results for months and months of training.

Over past decade, I steadily compiled all the specific strategies for diet, training, and lifestyle change into a very comprehensive training guide and lifestyle Manual.

What You’ll Learn In The Skinny Fat Manifesto?

• Train for muscle growth and prioritize submaximal strength gains. That means no more powerlifting kind of training and chasing 1-rep strength maxs. No more low rep sets either.
• Emphasize relative bodyweight strength gains and rep increases with dumbbells over the barbell
• Train 1-2 muscles per workout, versus total body, and build the muscle connection one pattern at a time
• Fully change your diet to one of whole food sources, and emphasize protein intake and healthy fat and carb intake
• Eat low carbohydrate, making them less than 20% of your daily energy intake, and reap the benefits of increased insulin sensitivity and increased fat burning
• Cut fat SLOWLY by using small deficits over time, and carb cycle to speed up the process
• Perform interval cardio strategically, allowing for full recovery, and increase low intensity cardio, which is both easier to recovery from, and does the work of improving your cardiovascular health

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