Radek, who worked a physically demanding job and struggled with insufficient sleep (a factor contributing to his skinny fat physique), underwent a complete overhaul of his eating habits. We introduced significant changes, starting with increasing his water intake. His new diet included oatmeal with peanut butter and banana for breakfast, a sandwich with cottage cheese spread and egg for a mid-morning snack, cod with vegetables and rice for lunch, and toast with guacamole and chicken for dinner.
Introducing strength training was key to transforming Radek's body. By training with weights three times a week and adding two cardio sessions of 25 minutes each, Radek began to lose fat and build muscle mass. Regular exercise also helped improve his posture and hormonal balance, significantly reducing the tendency to store fat around his abdomen.
Radek’s results are impressive. After three months of intensive training and a strict diet, Radek lost 5 kg, reduced body fat, gained 2 kg of muscle mass, improved his posture, and noticeably enhanced his hormonal health. These changes not only led to a better appearance but also significantly improved Radek's quality of life.
Learn more: https://en.gizafit.com/blog/skinny-fat-body
