Are You Skinny Fat?

Skinny Fat - [ski-nee-fat] - adj. 1. A term coined in the fitness industry to describe the physique of one who is both skinny and fat at the same time.
2. To have the frame and/or dimensions of what is considered "skinny" in modern society, despite the fact that your body is comprised mainly of fat, with little muscle to show.
3. To look great in a sweater, but transform into a sh*tbomb in a bikini.
Example - 1. Yo check out the muffin top on that girl in the size 2 jeans...straight up skinny fat, son!
2. See photo below:

Now being skinny fat isn't the worst thing in the world. There are certainly worse positions to be in, like just being fat. I mean, you can still wear the top fashions, the skinny jeans and the sexy heels, and many people are content with this, which is completely fine. But for those who strive for more, for those who know what it's like to feel hot on the dance floor until a guy starts dancing with you, only to get a handful of love handle, for those who want the show to START once beach time comes, as opposed to end, for those who felt great about themselves prior to reading this blog post, but now feel insecure because of assholes like me who write about this stuff, please read on...

So how do you go from being skinny fat to just being skinny? Well if you think about it, being skinny fat, when broken down into science, is no different than being fat, because your body fat percentage is higher than normal, with no significant muscle build. Therefore, the answer is, BUILD MUSCLE. Running is great for cardio and overall health, but running alone won't help you build much muscle, and a non-muscular body won't burn as many calories day-to-day as a muscular body. Resistance training, core strengthening and weight training should be added to your routine. Core strengthening and muscle building exercises like the plank, sit-ups, pushups, boxing, yoga, pilates, medicine ball training, bosu and stability ball training, resistance band training and weight lifting. These types of exercises, coupled with a diet high in protein, are what will get you that lean, tone and skinny (minus the "fat") look. Now girls, I know you're thinking to yourselves, "Well, I don't want to lift weights and build muscle because I don't want to get huge and bulky". Listen, guys lift hundreds and hundreds of pounds for hours on end, grunt it out at the gym, drink protein shakes and eat endless cans of tuna to get bulky muscles. If you lift little 5 pound weights for a few reps, you won't get overly jacked, I promise.

So what are you waiting for? Get your skinny fat ass off the couch and get to work!


~ Body Jakeover - Get Sexy
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Body Jakeover Abs Tip #124 - Grow Your Abs

Everyone has abs. Even this guy...

If you didn't have abs, you would't be able to stand and you would topple over. However, the problem is that most people can't see their abs because they are covered in a thick layer of flab. It's a bit of a shame to think that you have a great six pack under there, but no one can see it. It's kind of like covering up the Mona Lisa with a blanket. Well, in your track to a six pack, here is a tip in a continuous series that I will begin to sporadically write that will be dedicated to sculpting the stomach of your dreams.

Jakeover Abs Tip #124 - GROW your abs

The abs are just like any other muscle. If you work them out, they will get bigger. Once they get bigger, they become more visible. This is especially helpful for those who aren't currently walking around with a 3% body fat percentage. How? The bigger your abs are, the more raised they become, allowing them to push through the flab for greater visibility. Sure, if you weigh 300 pounds, this won't help you very much. But if you're kind of on the verge of a sixer, where if you're standing in the right lighting, and you flex so hard that you feel like you're about to take a crap, that they become somewhat visible, this will give you that extra "umph".

Now onto how to grow your abs. It's simple; treat them as any other muscle. If you want to grow your biceps, you do curls with heavy weights, right? So when you're trying to grow your abs, you'll want to take weight to your abs when you're doing ab work. You can start by doing abs on an incline bench, like so...

As your abs get stronger on the incline, you can gradually add weight to grow them. You can do this by simply grabbing a 10 lb. plate (which is what I recommend for beginners to start with), holding it across your chest, and progressing with your sit-ups. Carry enough weight so that you can comfortably do about 15-20 reps, for 3+ sets.

If you can get up to 25, 35 even 45 lbs. on the incline for this amount of reps, you're one step closer to counting to six.

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Bad Genes Keeping You from Skinny Jeans? Boost Your Metabolism!

You've all done it before. You're watching the skinny girl or the ripped dude, as they shove pizza and fries into their mouths, not gaining a pound, and you look at them and think....."I f@*#ing hate you". How is it that they can eat whatever they want, and not gain a single pound, but if I have one french fry, I gain another ass cheek?

Quite simply, they may be blessed with a higher metabolism than you, which can be contributed to good genes. Sure, it's not fair, but that's just the way it is. If it makes you feel any better, metabolisms tend to slow down as we age, so many of those people that you hate may eventually get fat, and you can make fun of them later. So what can you do to avoid this? Well, maybe you don't have the best genes in the world, but here are some tips to help boost your metabolism to make it look like you do...

- EXERCISE: This is a given. 30 min., 3x a week is the bare minimum. The more you exercise, the higher your metabolism will be. Keep in mind though, that exercise alone isn't always enough to go eating whatever you want. There are fat people at the gym too.

- BUILD MUSCLE: Your body will burn more calories when maintaining a muscular figure, thus increasing your metabolism, even when you are not working out. Building lean/tone muscle will accomplish this, and you don't even have to get super jacked (although, why wouldn't you want to?).

- EAT BREAKFAST: Breakfast really is the most important meal, as it boosts your metabolism first thing in the morning, raising it for the day. If you eat your breakfast at your office desk, after you've already been awake for several hours getting ready and commuting to work, then it's too late to be considered breakfast, and it won't have the same effect. A good pick-up line to use at the club when talking to another healthy individual is, "So what should we eat for breakfast tomorrow morning?" Your chances of getting laid should increase.

- DRINK MORE WATER: The energy burning process of metabolism needs water in order to be effective. You've heard the 8 glasses a day rule, but who really keeps track of that? The Body Jakeover rule for water is.....pee clear.

- DON'T SKIP MEALS: A lot of people think that skipping meals and going longer periods without eating will help them lose weight. However, did you ever notice that a lot of people that say this are also kind of chubby? Taking nutrition advice from a chubby person is like taking financial advice from a bum. Eating consistently throughout the day will keep you energized and your metabolism will stay up. Five small meals a day is ideal (breakfast/lunch/dinner, with snacks in between). Obviously you will want to be eating healthy foods all day, as this doesn't work with hot dogs and pizza.

- GET YOUR B VITAMINS: B vitamins give you energy and help boost your metabolism. They also aid your body in metabolizing the foods that you eat. Some foods that are high in B vitamins are chicken, fish, nuts, bananas, potatoes, avocados and green leafy vegetables. You can also consider taking a B-Complex supplement, which will contain all of the essential B vitamins. An added bonus is that B-Vitamin supplements will turn your urine into a cool neon color when you first start taking them. Try it out and show your friends.

These are all easy things to do, and will make a world of difference. Making these little changes to your daily routine can help you get to that next level, and can also help cover you during those times that you slip in your diet and/or your fitness regimen. Also, as you get older, these tips become increasingly important, because if you don't work to boost your metabolism, you will be left to peruse your Facebook photos from years past, only to wonder why your face seems to take up more camera space every single year. Go ahead and look at your old photos right now..........see what I mean?

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Success Stories

"I started The Body Jakeover initially to lose a few pounds before my birthday. I could see results within just two weeks! My clothes fit better and I was able to fit clothes I hadn't worn since college. People were noticing my new figure and that was exciting. It gave me a new confidence.

Throughout the plan I was never hungry; I ate as much as I wanted to, but I was eating the right things and that made all the difference. I simply cut processed foods, refined carbohydrates and sugars out of my diet, and watched the pounds come off. I lost 10lbs in just a few weeks. I had lost weight before by dieting and exercise but I could never manage to keep it off. But The Body Jakeover isn't a diet; it's a lifestyle, so the weight stays off!

The guidance you get on The Body Jakeover is second to none. If I wasn't sure if a certain food was conducive to my progress I could call Jake at any time of day or night and he was always there to help. My progress was important to him and he was a great mentor. He really knows his stuff and he walks the walk.

Overall this was a great experience. I lost the weight, kept it off and I now have a healthier lifestyle. It was very simple and easy to get used to. I would recommend The Body Jakeover to anyone who wants to lose weight, get in shape, or just be healthier. With Jake's help, anyone can do it."

~ Tuera C.


"After a month of the Body Jakeover workouts on my butt and thighs, I have to say I am impressed with my results. My butt is TIGHT and my thighs are RIGHT! Thanks Jake!

~ Janice M.


"In the course of a month and a half, I lost a whole pant size by following Jake's nutritional guidelines. Usually, I would go on crash diets and then just gain the weight back, but this is definitely a lifestyle change and not a crash diet. Thanks for all your help Jake!"

~ Rose K.

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Jakeover Grocery Shopping: If You Can Avoid the Nookie, You Can Avoid the Cookie

The grocery store is kind of like the last girl I dated - Incredible on the outside, but poison on the inside. What I mean by this is, she was absolutely gorgeous, but she also happened to be one crazy ass *****. What I also mean by this is, when you go into the grocery store, the outer isles are filled with the healthiest products, like meats, veggies, fruits, whole grains, eggs, etc., while the inner isles are typically filled with the unhealthy products, like candies, chips, cookies, etc. This all boils down to processed vs. non-processed foods. Essentially, non-processed foods are the foods that you want to eat, and processed foods are the foods that you want to avoid. This is because the more processed a food is, the more your body has to go into overdrive in order to digest it, which causes a surge in your insulin levels, raising your blood glucose levels, and we all know that any glucose (sugar) that is not burned off will eventually turn into......fat. Think of it this way...

Apple = Non-processed: You can pick an apple off of a tree and eat it.

Apple Pie = Processed: You cannot pick an apple pie off of a tree, because it has to go through a process to be made.

*Non-processed foods tend to be on the outer isles, because they are fresher and will spoil quicker than processed foods.

It's as simple as that. If you cut down on processed foods and eat more naturally, you will see pounds melt off in no time. Just avoid the inner isles at the grocery store like you would avoid a bat sh*t crazy girlfriend, and shop primarily on the outside. Remember, if you avoid it, you won't buy it, and if you don't buy it, you won't eat it.

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Keep Your Resolution, Not Your Love Handles

The Never Ending Cycle:

January - You start out the year motivated. Your New Year's resolution is to finally lose weight and get into the best shape of your life.
February - You're hitting the gym hard, eating right, more determined than ever.
March - You're still going to the gym, but not as much as before, and you're sneaking in some french fries and cookies here and there because you feel you deserve it after working out so hard in January and February.
April - You forgot what your New Year's resolution even was because you're too busy trying to beat the lines at Shake Shack.
May - You've put on 10 pounds since New Year's, but with Summer right around the corner, you're now determined to lose it for the beach.
June - You've lost 5 pounds.
July - You've finally lost the 10 pounds you gained since New Year's, but really, losing the 10 pounds only brought you back to where you were prior to making your resolution, so you're still not satisfied with your appearance and you feel subconscious in a bathing suit.
August - You want to lose more weight, but the Summer fun has taken over and you are too busy partying and eating to hit the gym, gaining more weight.
September - You become determined again to lose weight, but the Summer is now over, so you immediately lose motivation and go to Burger King.
October - You stuff yourself with Halloween candy because you no longer give a f@#k.
November - You eat whatever you want since it's the holidays, and you curse the Body Jakeover, wishing physical harm upon me.
December - You tell yourself that you will stuff your face for the last time, and start fresh in the new year, putting on several more pounds.
January - You start the same cycle as last January, only now, you are even fatter than the previous year.

Sound familiar?

What's your New Year's Resolution? Let me take a guess. To lose weight? 9 out of every 10 people that I ask have that same resolution, year in and year out. Isn't it time to finally stick to that resolution in 2012, so that next year, you can finally devote your time and effort to a new resolution? Like learning a new language? Or sleeping with a black chick for the first time?

So how do you finally stick to your resolution this year? Now, I'm not going to bother with the basics for this post, like exercising regularly and eating right, as those are all givens that man has known since the beginning of time in order to stay in shape. The key here is MOTIVATION, and how to KEEP IT. In my opinion, staying fit is 2% diet, 1% exercise, and 97% mental. You lose the motivation, and the diet and exercise no longer exist. So how do you keep the motivation? Think about this...

LADIES, you walk into the club, the bar, the party, the bingo hall, and you're wearing a $300 pair of skinny jeans, or a new form fitting Givenchy dress. Heads turn, guys are drooling, girls are hating, you're feeling good, you're feeling sexy, and all the Facebook photos posted the next day look like they could be on the cover of Vogue magazine. Now ask yourself what tastes better, that, or a greezzzy slice of pizza?

GENTLEMEN, you go to the beach, take off your shirt, and everyone is forced to count to six. Guys are asking you for workout tips, girls are avoiding talking to you because they think you are full of yourself. But then, you talk to them and show them how cool and down to earth you are, and they feel they hit the jackpot because they found a ripped guy who is actually sensitive and intellectual. They leave their boyfriends and you enjoy many years of wild, passionate sex. Now ask yourself, does a cheeseburger really taste better than that?

Motivation. It's an engine that needs fuel, and if you don't fuel it, you might as well shop for larger jean sizes in advance for 2013. So this year, from January all the way until December, drop the hoagie and slurp up a nice bowl of confidence soup, minus the self-consciousness, and then ask yourself. What tastes better?

~ Body Jakeover - Know any cute black chicks?

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Keeping Your Muscles as Active as Your Social Life

NYC is all about fashion, but it should be all about fitness first. Why? Because it doesn't matter how much you spend on a Prada suit. If you're shaped like a pear, you're just going to be a pear in a Prada suit. At the same time, in cities like NYC, where so much is going on all of the time, it is especially difficult to maintain a continuous fitness regimen, and thus, difficult to maintain a killer physique. So, while you're trying to get or stay in shape, you may want your week to look like this:

Monday - Gym

Tuesday - Gym

Wednesday - Gym

Thursday - Gym

Friday - Gym

Saturday - Gym

Sunday - Gym

But in reality, any given week may end up looking more like this:

Monday - Stayed late at the office

Tuesday - Went out for a couple of drinks but it somehow turned into an all night booze fest til 5 in the morning

Wednesday - Too hungover to do anything

Thursday - Had to go to happy hour because that cute girl from work went, and stayed out all night despite never working up the courage to talk to her

Friday - Took a much less attractive girl out to dinner and spent the night at her house, and of course told all your buddies the next day that she was the hottest girl ever

Saturday - Figured that since the week is basically over, you'll get back to the gym next week, and justified being a bum all day and getting wasted at night

Sunday - Had plans to run in Central Park, but got a call from the unattractive girl to hangout, and you did, because you can't do any better

Sound familiar? Being in NYC, I too suffer from these types of weeks from time to time. However, if you find yourself in a time where the gym just never seems to make it into your schedule, there is something you can do to keep fit. Now I know you're thinking, F@*k that! I'll just take a break and get back into it next week! While taking a week off is fine every now and then, since you never know what the following week will bring in this city, you should try to keep your muscles ACTIVATED. The reason for this is, essentially, if you don't USE them, you will LOSE them. If this happens, over time, you may find that your former magazine cover body is now only fit for the radio, and you worked too hard for those muscles to let them slip away.

How can you stay activated? Example - If I can't get to the gym for a long period of time due to a hectic schedule, travel, etc., then I will give my muscles a good shock by knocking out 50-100 push-ups, or doing 20-30 pull-ups, or 100 sit-ups, or 100 lunges etc. While doing a some quick push-ups or squats is not enough to be considered a full workout and should not be depended on to keep muscles forever, it is enough to keep them active until the next time you can get to the gym. Doing some curls can activate your biceps, but you can also kill two birds with one stone by doing exercises like push-ups, which will activate both your chest and triceps, and pull-ups, which can activate both your back and biceps.

These exercises can be done anywhere, and can take as little as a few minutes. No excuses here, because no matter how busy your schedule is, if you have a few minutes to take a crap, you have a few minutes to bang out some push-ups. Think about that next time you're on the toilet....

~ Body Jakeover, Get Sexy

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