In need of advice

[budakmelayu]

Im currently on my journey to achive my dream body so i’ve been hitting the gym and try bulking up.  So first question now im having a skinny fat body situation so im wondering if i should start doing cardio( do note that i have high metabolism thats why i just force myself to just eat non healthy stuff🙃✌️). Secondly my forearm also hurts feel like straining when i do bicep curl? Is the weight to heavy for me or im holding it wrongly? Should i grip it a little wider or a little closer? It feels like straining. 
  also when doing bench press should the bar be on ur upper chest or slightly below? And isit better to widen my grip? 

[whatareulookinfor]

I usually just doing rowing as cardio since it's feel more like full body workout haha.

 

It's really hard to see if the movement is correct or not through text. But I would say that it's better to play conservatively (lower weight, high repetition) to find a good form before increasing the weight. I'm a novice myself though haha

[Derren]

On 12/2/2024 at 12:21 AM, budakmelayu said:

Im currently on my journey to achive my dream body so i’ve been hitting the gym and try bulking up.  So first question now im having a skinny fat body situation so im wondering if i should start doing cardio( do note that i have high metabolism thats why i just force myself to just eat non healthy stuff🙃✌️). Secondly my forearm also hurts feel like straining when i do bicep curl? Is the weight to heavy for me or im holding it wrongly? Should i grip it a little wider or a little closer? It feels like straining. 
  also when doing bench press should the bar be on ur upper chest or slightly below? And isit better to widen my grip? 

 

Congrats on taking the first steps towards your dream body.  Nowadays, there is a lot of information on the Internet, what you need to do is some patience to read through and follow a logical and appropriate system/program.

Some Tips:
1. You identified yourself as skinny fat. Your main goal IMO is to build muscle, not to lose fat. This is because if you try to cut your body fat. you will probably end up losing muscle mass as well. Thus, resistance training should be your priority, not cardio. 

2. Focus on compound exercises that work multiple large muscles like your legs and your back. The isolation exercises that work small muscles (e.g. bicep curl) are not so important yet. Examples of compound exercises: leg press, dumbbell chest press

3. When you do an exercise, you must understand the target muscle and the movement that targets it. You should select a weight which you can do for 8-12 reps with GOOD FORM. The last 2-3 reps should feel strenuous, but still can be completed in good form. Rest 1 min or so and repeat for a total of 3-4 sets. When you can do 12 reps in good form, then it's time to increase the load. 

4. Nutrition is an important piece of the equation, and by that I mean good and clean nutrition. Why do you have to force yourself to eat non-healthy foods? This only gets you fatter which you will have to cut later. To build muscle, you need a slight caloric surplus, and you can achieve that by eating healthy foods. Just add more protein to your current meals. 

Hope this helps.

Edited yesterday at 06:47 AM by Derren

[budakmelayu]

5 hours ago, Derren said:

 

Congrats on taking the first steps towards your dream body.  Nowadays, there is a lot of information on the Internet, what you need to do is some patience to read through and follow a logical and appropriate system/program.

Some Tips:
1. You identified yourself as skinny fat. Your main goal IMO is to build muscle, not to lose fat. This is because if you try to cut your body fat. you will probably end up losing muscle mass as well. Thus, resistance training should be your priority, not cardio. 

2. Focus on compound exercises that work multiple large muscles like your legs and your back. The isolation exercises that work small muscles (e.g. bicep curl) are not so important yet. Examples of compound exercises: leg press, dumbbell chest press

3. When you do an exercise, you must understand the target muscle and the movement that targets it. You should select a weight which you can do for 8-12 reps with GOOD FORM. The last 2-3 reps should feel strenuous, but still can be completed in good form. Rest 1 min or so and repeat for a total of 3-4 sets. When you can do 12 reps in good form, then it's time to increase the load. 

4. Nutrition is an important piece of the equation, and by that I mean good and clean nutrition. Why do you have to force yourself to eat non-healthy foods? This only gets you fatter which you will have to cut later. To build muscle, you need a slight caloric surplus, and you can achieve that by eating healthy foods. Just add more protein to your current meals. 

Hope this helps.

Thank you so much for your detailed advice this really helps. Been realising  i have been doing things wrong. Really appreciate your advice☺️ 

[egal]

try swimming

[Derren]

16 hours ago, budakmelayu said:

Thank you so much for your detailed advice this really helps. Been realising  i have been doing things wrong. Really appreciate your advice☺️ 

Welcome!

it's a long journey. Be patient and don't stop learning. Consistency is the name of the game.

Have fun!