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  1. #1
    Registered User manhatten123's Avatar
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    Question Skinny fat / Where to Start

    I'm looking to get rid of my skinny fat look.
    At the moment I'm looking to use lat pulldowns as a way of getting onto the pull up bar.
    I weight about 90kg, and I heard that if you can do about 70% of your weight then you should be able to do a pullup. I think I need to do this as a struggle for any back activation. I do the widest handgrip and can do about 50kg (5x8).
    In terms of chest I do a lot of pec flyes (5x8) and pressups (3x12) to help with development.

    To be honest, I look at every part of my body and just see it as deficient. Should I focus on a different area each day?
    I think particularly weak parts are abs, arms, legs, back. I think muscle activation is the biggest problem I have so I'm looking into isometrics.
    Should I focus on a different body area each day or would for someone with my low muscle tone it not make much difference?
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    Registered User lancefraudd's Avatar
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    Originally Posted by manhatten123 View Post
    I'm looking to get rid of my skinny fat look.
    At the moment I'm looking to use lat pulldowns as a way of getting onto the pull up bar.
    I weight about 90kg, and I heard that if you can do about 70% of your weight then you should be able to do a pullup. I think I need to do this as a struggle for any back activation. I do the widest handgrip and can do about 50kg (5x8).
    In terms of chest I do a lot of pec flyes (5x8) and pressups (3x12) to help with development.

    To be honest, I look at every part of my body and just see it as deficient. Should I focus on a different area each day?
    I think particularly weak parts are abs, arms, legs, back. I think muscle activation is the biggest problem I have so I'm looking into isometrics.
    Should I focus on a different body area each day or would for someone with my low muscle tone it not make much difference?
    Where to begin? Same place we all do -- at the beginning. You're a novice, you need to start a novice program. Forget isometrics. Forget about a different part each day. Find a proven, professionally developed, novice weight training program that will work your entire body and provide you gradual progressive overload over time.

    There are some to choose from here: https://forum.bodybuilding.com/forumdisplay.php?f=8

    You can also try Starting Strength.

    Which precise program you pick at this point is less important than to pick one and take it through a complete cycle without quitting. During that period, research the basis of what you are doing and why you are doing it, begin learning your strengths and weaknesses, and what you enjoy. At the end of a cycle, evaluate your progress. By then, you should be a little more familiar with the process and with your response, and move on to a program that you can stick with longer term, and that suits your needs.

    It's not rocket science. It's hard work, but the concepts are easy.
    I'm out, standing in my field.

    64 and still a newbie.
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  4. #4
    I love my power hour MrCarrot's Avatar
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    I think you're being a little hard on yourself, from your picture I think you have good potential and could make really good progress in the next 12 months.

    The advice above is good. Also figure out your daily calories - I'd perhaps advise eating at a slight deficit to begin with to shed some of the fat, and from an untrained state you'll probably still grow muscle in the early stages.

    Lat pulldowns are great for building up to pull-ups. Personally I don't go with a really wide grip like most people, I just go with what feels natural and comfortable. Whatever programme and exercises you do, keep a record of your lifts so you know you're always getting stronger.
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    Registered User bemegc's Avatar
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    There is little intrinsic value in doing pull ups for the sake of it, you'd be better served by pulldowns to gain the required strength to eventually do pull ups without too much cheating.
    The biggest advantage of being a novice is that you'll be making extremely quick and easy gains, just don't get used to it
    Start with getting strong in the core exercises in the 10-12 rep range, until you learn to perform the exercises anatomically correct. Keep it simple, keep it safe.
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  6. #6
    PNBA Pro marinevet63031's Avatar
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    Don't worry about the workout too much. So many of the muscle magazines and internet saturate the novice with too much information. It is ridiculous. Everyone has a pill, powder, potion, workout etc. The information given above is perfect concerning direction on how to start. Look at that link. So start a beginner's workout - follow it for 12 weeks. Keep track of your weights used during the exercises. Go by feel. Look, form and nutrition is the absolute most important. Concentrate on that first. Sleep and recover.

    Good luck
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    Registered User xilk's Avatar
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    Don't overthink it, just begin with going to the gym regularly.
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    Originally Posted by manhatten123 View Post
    I'm looking to get rid of my skinny fat look.
    Heavy compound lifts: squat, deadlift, bent-over row etc.
    The idea is to raise your androgen levels and to get your metabolism going.
    And a cut, because it's easier to stay motivated when you see some beginner gains.
    For sure hire a professional coach to help you avoid injury and other beginner mistakes.
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