It is hard to gain muscle

It is hard to lose fat

You do not realize how much you need to clean up your diet

You're frustrated that conventional "lift heavy" advice has not worked for you

You get joint pain easily.

Slow recovery from training

Low Testosterone Levels, which he often does not realize. Skinny fat guys are prone to being moody, having low libido, and generally be low confidence

Increased Body Fat, particularly in the stomach and chest (gynecomastia, aka “man boobs”). These guys are usually "soft bodied" and don't have much in the way of natural muscle or hardness to their physique

Small Joints and Naturally Low Strength Levels. This is the factor that makes training frustrating. Having skinny wrists and small bones means maximal strength training really does not work well at all

Train for muscle growth and prioritize submaximal strength gains. That means no more powerlifting kind of training and chasing 1-rep strength maxs. No more low rep sets either.

Emphasize relative bodyweight strength gains and rep increases with dumbbells over the barbell

Train 1-2 muscles per workout, versus total body, and build the muscle connection one pattern at a time

Fully change your diet to one of whole food sources, and emphasize protein intake and healthy fat and carb intake

Eat low carbohydrate, making them less than 20% of your daily energy intake, and reap the benefits of increased insulin sensitivity and increased fat burning

Cut fat SLOWLY by using small deficits over time, and carb cycle to speed up the process

Perform interval cardio strategically, allowing for full recovery, and increase low intensity cardio, which is both easier to recovery from, and does the work of improving your cardiovascular health