Skinny fat

jeez man how long till i can do that??? , my max benchpress is only 20kg for 1 set same as squat ,,,not strong enough to do pull ups or dips go to the gym 4 time's a week too


anyway i do some belly exercise at leg day's and after it a 15 minutes of Cardio might be good

im addicted to sugar so it wont help my belly, but if i compare to my friend whom didnt do the leg day exercise + belly like i did, mine is better way more better i guess

 

how much do you weigh and what is your height? You should be able to bench and squat a lot more than that even if you haven't been to the gym, most likely you are super skinny.

 

Bro you are barely deadlifting 2 plates, you are still a beginner. Wait until you have a very decent amount of muscle mass until you do a proper cut, otherwise you will just look skinny. Until then get used to having a little bit of a belly. Also whats your height and weight?

 

my weight 63 Kg and my height is around 165 Cm

the problem is i dont have any gym buddies and sometime im afraid when i want to break my PR because no one help me... the gym where i train is modern gym where people do the mobile phone exercise more often than the actual training lol

im asian tho haha

 

Stop being a pussy. Thats a shitty excuse. Just ask someone to spot you if you are that worried or use safety bars.

 

Don't aim for a certain number, just keep improving. Stop comparing yourself to other people too bro. I know it may seem like everyone on the internet is super strong but that's because only strong people want to talk about how much they lift, you rarely here about the guy who has been lifting for 5 years and still struggling to bench a plate. People also lie, a lot.

Honestly bro it seems like you have heaps of misconceptions about lifting. 90% of your results will come from focusing on getting stronger in compound lifts, eating enough calories(slightly above maintenence) that are 'good' calories (eat some fruit and veggies every now and then, as well as meat), eating enough protein (about 1g per lb of bodyweight) and getting decent sleep consistently (8hrs everynight on a regular schedule).

Dudes get it twisted and think 90% of their results come from doing the right tricep excercise to target all the heads or getting their meal timing right or doing yoga to help activate their muscles better or getting the right supplements, when really that is the last 10%.

Just focus on progressing week to week and then month to month. Try and add 2.5kg to your main lifts (squat, bench, deadlift, overhead press) every month. If you are doing that then don't worry about anything. I know it doesn't sound like much, but that is 30kg a year. In two years you will be squatting and deadlifting 3 plates and benching 2 plates.

Also just had a quick look at your post history and you said you have been going to the gym for the past 6 years. It also sounds like you don't really follow a set program. Your lifts should be way higher for 6 years. I had the same numbers as you within 6 months. I'm not sure what you have been doing for the past 6 years. From reading your comments you sound like someone who just started lifting. Stop being a bitch and start lifting properly. If you need a proper program let me know.

 

I have always had a belly while working out, primarily because I have a really, really fast metabolism and therefore I have to overeat every meal to get gains. If I don't, I lose weight too rapidly to put on muscle mass. To me, it's worth it.
However, I decided to try a really extreme exercise regimen this year that involved a lot of core and abs and not just weight lifting and cardio. Body weight exercises along with weights and machines. I was toned as hell in every part of my body, but I had that sick feeling in my stomach really badly that people get when they go to hard.

 

You're going to need to deal with your diet if the fat bothers you that much. No amount of lifting will burn enough calories, the increase in muscle does increase your BMR, but you will probably start eating more to compensate without knowing it. Reducing body fat will require conscious changes in diet, this means calorie counting is probably your best bet. There are many videos online on how to do it properly, but it is a pain in the ass.
You should also do some more upper body volume, and perhaps some sets to failure, but that's just my opinion, do what you want.

 

Training your obliques (+core/abs) might help but in general you just need to bulk for more muscle mass and then cut.
Stomach fat often goes away last so not cutting enough can make you look lean overall but skinny fat around the belly.

 

started skinny fat, now a little bit toned
weight 80kg
height 180cms
little skinny fat

exercise- can do 30 pushups continuously.
can run 5 km in 12-13 minutes
pull ups- just 2
dips- i dont do it
biceps weight for curl - 10-15kg depending on mood
deadlift 50kg - 10-12reps -- sets depend on mood

just beginner but i can look improvement in mirror. another thing is what i noticed. running should be minimised if you want to gain strength. i used to be a good runner, running 4-5 times in a week for around 3-5km. but whatever i did my muscles never grew when i used to run. now i run once in a week and just sprints and no steady speed running. now i can see improvement in muscles mass though very less but visible for me.

 

Could try pull ups using elastic bands to make them a little easier, then focusing on good form.
But yes running reduces muscles by a lot because it's an endurance sport and since muscle requires more oxygen the body won't create as much muscle I believe.
I'd also make sure you're doing a program based around compound lifts and training for strength in a low rep range.