But like I said, there's a reason it's called skinny fat and not skinny muscular.

And that's where it makes a big difference is you're not going to be in like a massive surplus. You're not going to be in a massive deficit. What's going on everybody? Welcome to the fit, healthy and most of all happy podcasts. I'm your coach and host Josh here with. This co-host and co-coach KG and I'm in the house. And this is a motivation Monday. We're here with some nice coffee,

some good energy filming this earlier than we usually do, which is actually a big boost in motivation because we're morning people. We like getting after it and we're really excited to get you an

incredible episode today. So let's jump right into it with our primary question. And our first question out of the

male leg is, I'm not overweight, but I have very little muscle and noticeable fat around my

stomach and chest. Why does my body look soft, even though I'm technically at a healthy weight?

And how can I change that? I think the term is called skinny fat. So this is a great question because I know a lot of

people are in this exact scenario and it's actually awesome that we've been able to help so many

people with this exact situation. So essentially what a lot of people need to do is just do a body

recomposition. So that's essentially where you take off the unwanted fat and you replace it with lean muscle. Now, where it gets tough, obviously, is this is one of the hardest things to do, right? So if I were to just say, hey, I want to help someone lose 20 pounds, just feel better. We're going to get you into a calorie deficit. We're going to make sure that you're doing some cardio, doing some training, and you will get there. absolutely. Similar to a muscle gain phase where we're focused solely on gaining muscle and strength, we're going to get you into a surplus, where you're eating more calories than your intaking, you're going to gain muscle over time, we'll make sure to monitor how much you're gaining per week and make sure it's not too much fat, all that stuff. It's, in my opinion, an easier process, right? Especially because we've helped over 5,000 people now. But what needs to happen for someone who is skinny fat, essentially where your belly's a little bit bigger than you want it to be and you don't have much muscle or much density is we need to ask ourselves the priority. So if you were to just be in this situation, what is the

thing that is going to make you the most happy? Now, when we have that exact desired outcome,

we can monitor the calories, the training volume, the cardio based off of that. But I will say

most people in this scenario, giving them a phase where they're trying to gain a little

bit more muscle is actually what's going to be best for them. And it is very hard to do two things

at once and do them very, very well. So most people, especially kind of skinnier guys who haven't

really been training, we start with a phase where we start to increase calories and we get them

in a slight surplus or around maintenance. Now, this is going to be very, very important. And one of my biggest things to note is that you should try not to be so focused on having crazy shredded abs. Because a lot of people who are skinny fat, they just end up trying to cut a ton. They're like, hey, I'm already kind of skinny. I just want to start

to see my abs. And then they just become skinny and they have abs, which is tough, right? You want to be

more muscular. You want to have more definition, more tone. And that's going to make a really big

difference. But the main thing is just being around maintenance for your calories. And in terms of just

like focusing on building more muscle, we're going to have you in slightly a bigger kind of surplus. And then if your main thing is like, hey, I want to cut down a little bit more, we're going to have you in a little bit of a deficit, like a slight one. And that's where it makes a big difference is you're not going to be in like a massive surplus. You're not going to be in a massive deficit. And then the overall

training volume is going to be the biggest and most important thing. Making sure that you're

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