Ask your /fit/ related questions here.
Beginner's Health and Fitness Guide, aka "the /fit/ sticky"
http://liamrosen.com/fitness.html
<Previous Threadhttps://archive.is/gQqkCegoismEgoism<a onclick="highlightReply('15861', event);" href="/hobby/res/15840.html#15861">>>15861</a><br/>Literally just fix your diet. You don't even need to work out in order to be 80kg ish, unless there is something really fucked with your metabolism. I only recently got intondoing actual workouts, since I was tired of being skinny-fat, but even then I considered my shape to be average enough. <br/>Main points:<br/>1) Drop all fucking sugar you can find. Energy drinks? Out. Sweetened tea? Out. A snack in the evening? Out. Frosted flakes? You better believe it out. If you want to go a step further, drop ketchup and other similar things that are full of sneaky sugar. At the very least stop using Heinz. <br/>This alone should do wonders considering your current state. <br/>2) Cut all fast carbs. Pasta? Out. White bread and buns? Out. Any sort of cereal? Out. <br/>This is where I am at as I am a bit lazy to go through the next steps. <br/>3) Cut the fat intake. First and most obvious is non-home-made meats, eg sausages. Also in general try to cut all prefab foods. Then, if you do home-cook your meat, do it without oil or butter, aka no frying. <br/>4) Most advanced stage, eat good food. This means REAL greens. Peas, spinache, broccoli, try to find something that you find ok tobeat from those. If you are lazy you can opt for chilled vegetable mixes at the store. Try to eat them along your other meals. <br/><br/>All in all just the first two should do wonders for you as I said. Though I'd also advise some light exercise like going out for a walk for an hour.
<a onclick="highlightReply('16016', event);" href="/hobby/res/15840.html#16016">>>16016</a><br/>I've seen skinny guys, fat guys, short guys, guys that look like the "soyboy" meme, "ugly" guys, balding guys (etc) … all get with fine looking girls. And I mean FIIINNEE looking girls too, whether it's petite girls, thicc girls, athletic gym/dancer/yoga girls, girls with big tiddies, girls with shapely ass, girls with both. I don't believe this theory that you need to be "big/jacked" to attract girls. If you unironically believe that then you are way too online and you need to talk to more people IRL (even if it's by text, DM's or whatever bc the pandemic).<br/><span class="quote">>t. a guy who lifts</span><br/><br/>The time in my life when I got the most attention from girls was when I was still in school (HS/college). Attention from big tiddy girls too (except that one flat chest asian girl). Back then I was a skinny-to-average guy, the kind of guy you'd expect to see on a cross country team.<br/><br/>Now I'm much bigger, with wider and thicker back/shoulder/quad muscles than back then but I don't get nearly as much female attention nowadays if any at all. Seriously doubt it has anything to do with physique though tbh. More likely you simply have more opportunities to interact with girls on a daily basis when you're in school than when you're an adult at work or NEET or whatever.<br/><br/>Working out or lifting to get big/jacked is fine but it's not necessary to attract girls if that's the only thing you're looking to do.<br/><br/>Oh and "Just b urself" unironically. Having fun, relaxing, not taking life too seriously, making a girl laugh, going on adventures together and making her feel comfortable with you matters way more than whatever you think physique does.
<a onclick="highlightReply('16016', event);" href="/hobby/res/15840.html#16016">>>16016</a><br/>I'm not a bodybuilder btw. My routine is more like a powerlifter routine (only big compound lifts, low reps, high weight, once per week) except I'm not a powerlifter bc I don't compete and don't ever intend to compete. Natty too and always will be… not down to shrink my balls, bald prematurely and mess up my heart and liver. I lift because it feels good, it helps me sleep better, <span class="spoiler">it makes me horny af and I love to wack it and nut to hentai and xvideos</span> and I want to get a big, decades early head start on aging gracefully and living a long healthy life. Scientific studies have shown that muscle mass and strength is very important for helping you prevent slips and falls in older age, to keep you balanced and stable on the feet.<br/><br/>We're all gonna make it, brah
<a onclick="highlightReply('16047', event);" href="/hobby/res/15840.html#16047">>>16047</a><br/>Looking thick, solid, tight.<br/>Keep us updated on your progress.<br/><br/>Try some pullovers (both with dumbell and barbell, on floor and on bench/laying on cinderblocks).<br/>And for chest, add some floor pressing.<br/><br/>I mean just with that set up you've got lots of option! <br/>Put that barbell in the corner to turn it into a landmine press.<br/>Use dumbbells as a kettlebell.<br/>Use cinderblocks to do dips and deep pushups.<br/><br/>Lots of good stuff, look at old school workouts for inspo so you can mix it up.<br/><br/>Now, your legs…<br/><br/>I'd recommend doing some hip thrusts for glutes, and heels raised (use that wood block to elevate your heels) front squats (start with the dumbbells in a goblet squat style).<br/><br/>Also try strapping the dumbbells to your foot so you can do raises, that'll hit your hip flexors and lower abs.<br/><br/>Otherwise, looking good and keep going. Consider even asking /fit/ CBT threads just for extra suggestions.
<a onclick="highlightReply('16385', event);" href="/hobby/res/15840.html#16385">>>16385</a><br/>Both. Lifting is also great for burning fat. Also, if your posture is fucked (often the case with skinny-fat dudes) then focus more on pull and back exercises, and stretch a lot.<br/><br/>As for diet - slight caloric deficit and more than enough daily protein. Cut out all junk and sugar. Some inexpensive, low-calorie, high-protein and stomach-filling foods:<br/><span class="quote">>eggs</span><br/><span class="quote">>sardines</span><br/><span class="quote">>beans</span><br/><span class="quote">>greek yoghurt</span><br/><br/>And have a rest day once in a while where you do nothing and eat more than usual. Otherwise you won't recover and your metabolism will slow down, so you'll get stuck at a plateau. Same goes for your mind, don't stress too much, take multiple days off if burned out, switch your routine, try new exercises, etc.
<a onclick="highlightReply('16521', event);" href="/hobby/res/15840.html#16521">>>16521</a><br/>I already told you: supersets. Instead of doing all sets (and rests) of exercise A and only then moving on to exercise B, you do 1 set of A then immediately 1 set of B, and so on, with no rest between sets. Obviously it makes sense only if A and B target different muscles, so that one group of muscles is resting while you're torturing another group.<br/>I bet you can cut more than half of workout time this way if you plan your workout carefully. For example, on a push day you might do something like flies (chest), lateral raises (shoulders), skull crushers (triceps). Since all of them isolate those muscles very well, you can do them one after another with no rest, ABCABCABC for three sets of each. Assuming one set takes you about half a minute (8-12 reps), that's 4-5 minutes total. With normal sets and rests (A-A-A-B-B-B-C-C-C) you would be adding 8 mins of just rest.
>>4051dude i can say from experience, lessons are probably not worth it
i've gotten way more skilled by just learning some scales and slowly learning chords on my own and practicing and practicing by just playing little songs and having fun than going to lessons and learning songs. That shit sucks the vitality out of it and sucks your wallet
>>4053probably not
one time (when i was a teenager, so max T and n00b gains bonus, so take with a grain of salt) i didn't exercise for a week and when i got back to it, i could do more reps at same weight. I don't think it's the same for women. But basically you're just having an extended rest day :) you might be weaker for a bit if you lost weight but it won't be too bad probably. Well, only you can say, right. I should be asking, what's the outcome? Did you shit out your gains?
BTW does anyone have advice on gaining weight healthily? If I eat healthy food, i maintain a low weight or lose weight. If i binge junkfood, high cal foods, sugar, etc. I can maybe make some gains over like a couple weeks but my pee starts smelling weird/sweet after a couple days and I kinda worry about pre-diabetes. Is there a way to put on some mass without fucking my body up, when you're naturally skinny/lean?? I know this isnt really exercise related but if i can't put on good weight i never get good gainz. Or is it just body type and not fixable?
>>4113this is related to growth hormone mostly as far as i know… basically the bigger you get and the more you are in an anabolic state overall, the shorter your lifespan. The difference though, for otherwise healthy people, is maybe 20 years at best. There are different ways to be healthy, and you can be big and healthy but you might die sooner, or you can be lean and healthy and live longer. The same ways to maximize healthspan are the same though - exercise regularly, eat foods that have a lower insulin impact, let yourself be exposed to the elements some, be social, don't do drugs excessively, etc. The normal stuff.
>>4154what happened?
>>4156if you're skinny, and you've probably heard this a million times, but eat in a high caloric surplus, and eat high protein meals. You can have chicken, rice, and veggies every meal if you want to, but that fucking boring, so make shakes with oats, blueberries, protein powder, etc etc. Eat foods high in natural (good) fats, like steak. If you want to you can supp other vitamins but it's not essential.
Here is a 'bulking calculator':
https://fitnessvolt.com/weight-gain-calculator/Also, fitness YouTube is a really great source of information if you know the right guys. I'd suggest watching people like Jeff Nippard and Geoffrey Verity Schofield for top tier info, but there are other great channels out there.
>>4156>what happened?I tried increasing my benches from 12 to 18 but my body just couldn't handle it, I was sweating so much and then suddenly I lost my balance.
Learned a good lesson that day.
>>4165Are you benching for 18 reps in a set? And is the bench press the exercise you are performing? Anything more than 12 for compound lifts is retarded tbqh.
>>4159As I remember, anon, getting good at cardio takes several months of hard conditioning, some of the hardest physical exertion you will undertake in your life. You're leveling up but there are no shortcuts.
I hate working out so much, lads. My entire life I have dreaded going to practice or to a gym or whatever involves physical activity. I'd rather do anything else than lift heavy weights or run on a treadmill until exhaustion. The only thing I marginally like is biking but it's way too fucking hot where I live + I live in a shit-tier American suburb where biking is suicidal. I also enjoy ping-pong, but the closest ping-pong club near me is half an hour away and that's if I'm not in rush hour.
What do I do bros? I
need to get fit; I don't want to die a horrible death when this shithole country eventually collapses. But jesus christ, excerising is so miserable and soul-sucking that I just get depressed and anxious thinking about it.
>>4156>i've gotten way more skilled by just learning some scales and slowly learning chords Not the anon you replied to, but I seriously doubt you've gotten better. 99% of "self-taught" guitar players have shit technical and theoretical fundamentals. Lessons with a good teacher beat self-teaching any day of the week.
>>4169There should be enough variation in a single session for it to combat the monotony and for it to be stimulating enough. For example, even on my slowest and energy-sapped of days I can go through the motions of each exercise and feel like there's enough difference between them to not be bored. But other than that it seems like you have a motivation issue. Not motivation in the sense of getting you into a gym but the reason(s) why you're lifting in the first place. For me, lifting puts me on the path towards becoming the person I want to become, each rep pushes me further and further along - but ultimately, even if I don't reach that goal, being on the path is enough. So it doesn't matter how depressing and soul-sucking a session might be, as long as I know that I'm on that path, I don't feel like I'm wasting my time. In the end, that motivation has to come from
you. It's there already, you clearly have a desire to get fit, you just need a figure out a way to get out of your own way.
Self-help stuff can be good in this area, Dr. K is a very normie psychologist who's done a bunch of stuff on motivation (
https://www.youtube.com/watch?v=3QWIxElEnc8). You could always try and associate lifting and enjoyment but going with a friend or changing up your routine. Or you can always try and brute force it and hope the motivation comes after.
>>4176If you build discipline on motivation then when you lack motivation the discipline won't work. If you build discipline in spite of lacking motivation, you can make yourself do things even when you lack motivation, and when you
do have the motivation you will do them better.
>>4183I think the idea of taking time out of your day to do training isn't going to be accepted by many people.
Because going to a room and moving heavy stuff up an down for no immediate apparent reason is very unnatural behavior.
If you could make a full body suit that puts additional resistance on your muscles, while you do normal stuff, that's something that people might actually accept.
>>4161thanks fam :)
the calculator is good
>>4169>Not the anon you replied to, but I seriously doubt you've gotten better. 99% of "self-taught" guitar players have shit technical and theoretical fundamentals. Lessons with a good teacher beat self-teaching any day of the week.you're not totally wrong, but no, most of what i practice is fundamentals. Anyways I'm not saying this is the fastest way, but for me it's the only way that keeps my interest at least, and also it's free. I'm very interested in the fundamentals and theory, music theory is really neat, and the most important and difficult parts are how to strum, pluck, and finger properly (and quickly and accurately).
I can say that I NEVER got this from a guitar instructor. But maybe the other anon's is different, which would be good. But the way guitar teaching went for me was
>this is a chord>memorize them>try this song>ok that's ok, keep doing it until it doesn't sound so bad>boring>not doing shit i like>"why am i doing this again?">cant memorize shit cause fundamentally confused/undereducated>drop itmost important for me has been getting a connection to the music, which sounds hippy but i think its very important to focus on improvisation along the way, at the same time as you focus on fundamentals. I use songs sometimes to help train my intuition, give me harder things to do, and learn picking rhythms e.g., but i've 100% dropped trying to memorize songs and it's only helped.
>What do I do bros? I need to get fit; I don't want to die a horrible death when this shithole country eventually collapses. But jesus christ, excerising is so miserable and soul-sucking that I just get depressed and anxious thinking about it. Don't listen to me cause I just do PRC 4 minute fitness routine every morning, but the only thing that motivates me to do anything is the need. Like you have some goal, which you need to do for a pressing reason, and then you just go and do it. One foot in front of the other. But for real, good on you anon for working out despite hating it. For a while I was running every day and that ended fast, because i had no immediate reason and no social support, so no reason to keep it up except general heath (which really, how many people are motivated by "this will make you function normaler and for longer!")
For me, I do this minimum of exercise because if i don't, my mind and body feel worse. I
would say maybe you should take a couple days off and see if you feel like shit (or maybe see if you needed some rest days), but maybe don't because breaking discipline is the road towards total backslide and giving yourself too much slack. So I encourage you to keep up your rigid discipline so you don't let yourself down :) good luck anon
>>4213>If I work out just for sake of not being sedentary, can expect any good changes in my body In the medium/long term?Yes, just doing some light cardio like 30 minute walks every day is a massive improvement over nothing. It won't turn you into a star athlete but it will improve your cardiovascular health and your energy levels.
>>4208>>4210Don't do that. Do eccentrics. Jump up to the top of the movement and then flex your muscles so that your descent back down to neutral is slower. You can work up your strength by slowing the movement down more. Once you can do at least 1 pull up you're better off doing something like 1 of that movement daily until it becomes normal and gradually increasing reps.
Also you should just hold the bar and hang at the bottom for a while. It will help straighten out your back using gravity, activate some of your stabilizing muscles in your core (depending on where you hold your legs), and help build your grip strength if it's weak.
>>4215>just doing some light cardio like 30 minute walks every dayWelp, i'm embarrassingly out of pace.
>It won't turn you into a star athlete but it will improve your cardiovascular health and your energy levels.That's great to hear! Thank you, anon.
>>4203are you on keto? is it healthy? if so then yes.
>>4208 do push ups and abdominal stuff on the floor. then do your pull ups in an L sit, and work on doing leg lifts for reps. have a heavy object/s to lift or carry for traps.
>>4212I dearly sympathize. I don't know what I would do without the iron.
>>4220Happy trails
>>4222A demigod amongst mortals.
>>4226barfffffff
not the guide, its probably fine, but inhabit, lameeeee
>>4227shush, rude mouth
also self-crit
also also, bourgeois. a teacher costs hella money, learning on your own is free. A good teacher costs even more money >>4226Nice design, reasonable content, simple language with a sprinkling of crypto left language, perfect for edgy normies on the cusp of getting left-pilled (so good marketing, "insurgents", "inhabit", lol).
Not sure about the font, seems a bit R E T V R N T O T R A D T I T I O N-esk but I guess that's the edge factor.
Sadly I'm >picrel
>>4236Zyzz has always been an integral part of online alternate fitness communities. He was one of them who "made it." I'm guessing why its resurging is because people either want to pay their respects to the legend or cash in on oldfag nostalgia.
https://www.youtube.com/watch?v=A35Qq7VPz0g>>4238shush
>>4244A. stretch progressively farther
B. stretch for longer IIRC you want to go for about 60 seconds on the stretch if you want to increase flexibility
>>4273oh shit you're right
damn maybe that's why I have a chubby milf kink :\
>>4277>>4279what are the macros like?
unrelated, but just tried hip thrusts like a week ago and they are a god tier exercise, they are a must for leg days.
2 important things from /fit/
/fit/ information repository (3 gb torrent with lots of books on strength training and diet): Tinyurl com/fit-information-repository
/fit/ 87 recipes:
https://m.imgur.com/r/4chan/5nbmA>>4291Do larger compound movements at first. Don't specifically target your arms. Do things that involve your arms but don't sit there just doing curls for the gurls. Stuff like:
>rows (reverses movement of push ups)>pull ups and overhead press (or pike/handstand pushups if you can)>dumbbell or kettlebell raises (if you can get some) to build functional strength in your core as well while you level up your shoulders and armsImportant note is that balance is key. You want to do exercises that work the opposite muscle groups so you don't end up with one group much stronger than the other, which can be bad for posture and increase the chance of injury.
>>4293 (cheka'd)
Thanks, anon.
Hello /fit/,
I've been going to the gym and lifting regularly for a couple of months now. So far I've been going 3 times a week and doing a full-body workout with squat/deadlift/bench/rows/etc.. BUT because I've always been a bit fat I'd been intentionally keeping my caloric intake pretty low with the idea that these exercises will simply help burn calories while maybe producing a little bit more muscle mass in the interim. Right now I've lost a decent amount of fat, but am still have maybe an inch or so fat layer on my abdomen. Since it's winter I'd decided to try and bulk for the first time and increase my caloric intake and start putting on weight again with the hope of gaining more muscle which would inturn increase the amount of calories I burn normally and then cutting down to a caloric deficit again in 10 weeks or so.
I started to research bulking and cutting and I first found a page that said to have a moderate surplus of 300-500 calories and increase protein. This seemed reasonable and I was ready to experiment with that. But then I found this guy AthleanX or whatever who says not to have a caloric surplus at all and to only increase protein intake (
https://www.youtube.com/watch?v=Bz3AG-oCXTE). Now my post thanksgiving plans for lifting have been thrown into disarray!
What should I do /fit/izens?
>>4334why are they even possible
picked up chewing gum to offset when i'm feeling really hungry,
what do you think lads? dangerous habit?
>>4361You mean in danger sense or "what do I do now" sense? If the first, worst case is you'll punch yourself during a bicep pump or fall on your back if you're doing a sitting pull from your feet. In the other case, I'm pretty sure the brand I got offers ordering replacements. Also the "heavier" bands start resembling bike tires more and more, so I highly doubt those ever snap. Also the guy who recommended them to me used his for around 2 years with no issues.
>>436350kg is more than enough for most people ITT unless you seriously want to become a bodybuilder. Also at least the stringset I got maxes out around 80-100kg of you stack them all together, maybe 160-200kg for certain excercises as you can double-bind. However its really hard to check tbh.
>>4363>have fun maxing out at 50 kgs for the rest of your life50kg toe curls
based
>>3524OP's pic is actually my goal body too. How long will this take natty and eating/sleeping correctly?
>>22488I can only say I tried high reps/low weight for a couple months when lockdown started. I had some strength gains and did see some results mostly on my arms. (I was limited and only had two light dumbbells). But yeah it did dispel for me the myth you can only gain strength while lifting heavy.
>>22488>>4370oyo
what is this theory?
i have no weights to buy
can i buy a set of 1kg cheaps and build strength?
will high reps let me lift something like 20kg???
>>4373i don't go to gyms
is that bad? why?
>>4379he was doing lateral raises *inside* the squat rack – taking up valuable space
>>4385only been training for a bit less than a year now, lockdowns fucked me over but:
deadlift: 115kg (dont train it a lot but could probably pull 130 with more consistent training)
squat: 117.5kg, maybe couldve gone higher but still pleased
bench: 55kg, prefer dumbbells though, 25kg each
also 6 plates on sled leg press but who really cares about numbers on that?
>>4396>Balance, control, coordination?what can we learn that from? dancing? ballet?
also checked
<Breaking up the character armouryo what the fuck does this mean
>>4398i don't know what this is but i'm going to look
>>4402will you buy me a pull up bar?
>>4410What do you recommend for getting balance and co-ordination? Any routine?
I dance that's all I know when it comes to that but I see how important the things you mentioned are, I often almost fall
>>4412I don't have a gym or barbell so that's why I'm doing this
I really have 0 base strength so I'm sticking with this
My hands firggin trembled while doing a Superman and Holding an Incline Plank for 5 seconds
>>4417>I don't have a gym or barbell so that's why I'm doing thisCan't you go to a gym?
>I really have 0 base strength so I'm sticking with thisThat means you have great potential for strength gains (aka the noob gains effect), but you need to do compound exercises like bench press, squats, deadlifts. You should try a gym, maybe you'll double your strength in a month.
>>4389Everyone is built to do different things. Some people are awful at leg stuff but great at push stuff, some are better at back stuff or cardio etc. There are other factors too, like maybe you just prefer doing one thing so you'll train that thing better, or some factor in your life makes you stronger with one exercise or makes recovering/building strength easier in another.
>>4391Don't bother with them. If you don't have much knowledge in this field you might think they have some kind of secret information that makes everything a million times easier. In reality most of the success they have is basically a placebo. Dieting and exercise is actually extremely simple. You don't need to follow these people who tell you to do a million different exercises. Just pick the stuff you enjoy, and get very very good at doing it.
>>4437Consistency.
Just keep at it.
>>4449Sorry, I don't stans coffee
>>4451Maybe, just maybe.
>>4455you are growing stronger
proceed
>>4469Good video
He's got such chaotic energy
Also
>arguing with his mom while filming a videohe just like me fr
>>4473why does her call her ma
but cute
>>4455You will most likely get used to your new routine. If you persist with the gym you won't feel as wrecked after each workout. You can also adapt your gym sessions to fit around work.
However you shouldn't be too obsessive about going to the gym all the time especially if you are burning a bunch of calories at work. Gym should always come after your social life and work in your priorities.
yo, rate my program, its mostly 5x5 stronglifts adapted
All listed exercise are 5x5, add 2.5 KG every time.
I don't really war up apart from for squats, where I do a pigeon sit and knee over toe stretch with a bench, and hold squat positions and left and right leaning squat positions with a weight held in front of me.
On all the others I just do the exercise on a very low weight and build up to working weight to warm up.
I generally take a 2 minute rest between sets
Monday- Squat
Tuesday= Superset, Pendlay Rows, Weighted Dips
Wed = Squat again
Thurs- Superset, Bench, weighted pull ups.
Friday- Deadlift, OHP.
Saturday- Run and Swim, to failure/. for fun.
Doing this program I spend half an hour max in the gym 6 days a week, I do legs 3.5 times a week, chest/tris/shoulders 3 times a week, back 3 times a week.
It has been very efficent for me on a low time contraint and I am still seeing gains, also because I am only there half an hour or less, I don't bored, and can put my all into the work I doing.
For assistance I also do face pulls for posture and overhand grip ez bar curls because I have a fucked up wrist so need to strengthen my upper forearm or I get pain. These are not 5x5 i kinda just do whatever with these.
>>4491Solid.
Thick.
Tight.
Keep up updated on your prograss.
>>4504That's the carnivore broscience. Think we can agree to forget that.
Q2 2022 broscience says the only time you should consider saturated fats is when frying. The smoke point of oils like olive is too low for frying, and commonly available vegetable frying oils are made using a solvent extraction process. saturated fats for the occasional frying, cold pressed oils all day long yo.
obligatory: the only proven things to improve test levels are daily activity (compund exercises like squats), sunlight (30 mins at noon shirtless), diet (remove sugar) and sleep (just go to bed an hour earlier). Most of our non-critical dysfunctions are probably related to these 4 things.
>>4509ngl It took a minute, so thanks comrade.
Making those 4 things the focus of my day made a lot of other things come together, without too much perceived effort.
>>4519Find a coping mechanism other than food.
Try adjusting your diet to have more filling foods (more fat less carbs) so you are less hungry in general.
>>4521I hate that this is probably the only real solution for my case.
>>4523I already go to the gym and it hasn't helped in this regard.
>>4525I don't eat because I'm hungry, I could go days without eating… But if I'm bored and near food I'm going to eat just because.
>>4517Well done, Master Shredder.
Your post is gonna be confusing for readers not at your level though. The message needs to be simplified.
Remove sugar from your diet. There are so many sugars in modern food that you will still be eating some, like it or not. Removing sugar from your diet leaves room for a pizza with friends at the weekend, or a few beers, or some wine, whatever occasional thing you need to stay sane.
There is more detail, that master shredders are aware of, but for reasonable people just remove sugar and only eat foods you prepare yourself.
Go food shopping once a week or whatever, buy everything you need for every meal and a couple of lunchboxes. Eat only that food, bring packed lunches and eat mixed unsalted nuts when snacking away from your kitchen.
>>4519stop being bored
stop suppressing yourself
go outside more
find active things to do
decide to either bulk or cut, then stick to it and just be patient
>>4536feels like bait, but if you're looking for solutions:
Buy all your food for a week in the supermarket, ingredients and wholefoods, not products, no refined sugars.
Eat only that food, bring packed preprepared lunches and bags of unsalted mixed nuts to snack. Preparing food will soon become quick with practice. It all depends on how presentable you want your slop to be :)
Never be hungry. Never count calories. Don't worry about weight or bodyfat. Occupy yourself with activities away from food and thoughts of food. Exercise outdoors in bright sunlight daily for 30 mins (fast walking counts). Go to bed an hour earlier, it will improve your willpower to avoid shit food if you're not sleep-deprived. Supplement VitD depending on your specific situation.
Once you reach an equilibrium and are in control of your blood sugar you may find that thoughts of food no longer occupy so much mental bandwidth. Hopefully you now have the energy to put towards political activities. You'll probably also find it much easier to make small, stress-free changes to your routine if you want to lose or gain weight.
There's a lot more details ofc, and specific reasons for the above, but these are the basics imo.
>>4536the most eating disorder thing i did was skip meals in breakfast if i overate
but then i watched athlenx and he said it's better to cut less and just workout more, it's healthier
and i heard doing intermittent fast does something with blood sugar, so i don't want to fucks with it
don't worry about the calories too much bro
just workout harder and do more cardio,
>>4557>Do isometrics work?Yes, if intense enough.
While you'll look odd doing it, you can do it on a bus.
>https://www.youtube.com/watch?v=PkCTpBaj-AA >>4561I unironically support variations of fasting because of this.
Good for remembering how too many people are still going hungry, just not by choice.
>>4545Your fight is not aggressive anon..
It is one of patience, of time passing by
There is no hype.
Only you, and the blade.
Slowly, sensually, you will grow.
And for that, you need this
https://www.youtube.com/watch?v=rm7UdTLKt5Y >>4580I think that statement is quite an oversimplification but I’d imagine it’s not too far from reality—most importantly in understanding how this is likely true is understanding muscle contractions and fibres. It’s not particularly complicated; your muscles are made up of thousands upon thousands of separate fibres, and these fibres either contract or don’t contract (all or nothing principle). However, not all muscle fibres have to contract in order for the muscle itself to produce force; for example, walking requires significantly less muscle fibre activation in the quadriceps than hitting a heavy squat. Therefore, we can assume that during isometrics the range in which your performing an exercise will prioritise different muscle fibres and lead to increased hypertrophy in these specific reasons. For a real world example, many weightlifters and powerlifters pause for a few seconds at the bottom of their squats in order to ‘get out of the hole faster’.
However, I’d imagine that if you’re reaching near failure with isometrics the more muscle fibres will be recruited.
>>4582If you watch the video, your example with squatting would be a "yielding" isometric exercise. But the video is mainly about "overcoming" isometrics, where you struggle against an immovable object. Which means that there is virtually unlimited "load", therefore potentially you could contract every fibre in the working muscle. It is pointed out in the video that these help with "recruiting" muscle, which is a big advantage of "overcoming" style exercises. But then why does the angle matter?
It makes no sense to me. If greater angle (longer muscle) would be better that I could rationalize. But why would it be angle specific? Do I really need to try to find and decipher some physiology textbook to figure this out?
>>4591it literally will
also, smile sometime, you'll look 10x better
>>4608I'm not being relentlessly negative you bratty bottom, I was just clarifying my point not adding more things to complain about.
And Armstrong had more control over the picture than the guy standing around in some new apartment with a cigarette. The side-by-side picture itself was probably made because the guy on the left is conventionally attractive but doesn't lift, whereas Armstrong is a meme used in the context of le polface, and this image is meant to demoralize people from lifting if they're not seen as attractive already. But Armstrong's issues are entirely aesthetic choices of his own choice:
1) Haircut
2) Glasses
3) Poor lighting and picture location
Armstrong probably didn't give a shit though because I imagine it's an image from a bodybuilding forum rather than a dating site.
>>4617yo saaaaaame
spooky
tho i have walked a lot recently so that could be it. But same, its pretty sad tbh, i have golden calves (ok theyre a little fatty but they look good) but no ass muscle.
maybe you just accumulate calf meat as you get older, like it just kind of hangs out there idk. Ive seen older dudes who have 0 fitness but with not thin calves. Probably mostly fat, maybe the muscle just tends to be fatty too since it's not necessarily just fat on top.
>>4621I dont know about it accumulating with age. I vaguely recall it not being any different in my teens..
>>4623It's been like that before I had a pacing habit. Even those few years I was completely sedentary NEET it wasnt different. It's not build like developed muscle more flabby and only has a built form when flexed. Also athletic runners dont all have thick legs so i dont see why I should just from minor activity. My dad doesnt have thick legs and he used to be a body builder. Am I just eating too much protein or something? I dont get it. I have thicker leg muscles than guys that regularly heavily work out or guys that weigh about 50 pounds more than me.
>>4617water retention…circulation degradation…maybe pre-diabetes or whatever.
You've got the calves of a diabetic seat dwelling elderly lady because that's your behavior.
Do you get light-headed often when standing up quickly?
Prescription: 2 x 30 min fast walks daily, one in the morning.
Never sit for longer than 30 mins unless watching a movie or something. Get up and airsquat/walkupastairs/make coffee, you get it.
>>4627Not THAT huge. If I measured in right spots:
>38.5cm on calves >55cm on thighs>>4629>water retentionWhile possible from salt consumption. It's relatively same whether i drink lots of water or am dehydrated and if ive worn compression socks that go up my calves for days.
>circulation degradationPossible. I have cold hands and feet sometimes.
>pre-diabetes If they look for that on a standard blood test during an annual exam I doubt it. I dont eat perfect but I also intermittent fast fairly frequently these days.
>Do you get light-headed often when standing up quickly?Sometimes if from more leaned back position but im over 6 feet tall so that's not that unusual. It's not so much an issue I have to actually tell myself to get up slowly.
>Prescription: 2 x 30 min fast walks daily, one in the morning.Does it have to be right after getting up or few hours later fine? Because my nervous pacing I actually basically do this some days as is.
>Never sit for longer than 30 mins unless watching a movie or something. I've never paid too much attention to how long I sit but I do sit most the day but also get up periodically to walk around.
>Get up and airsquat/walkupastairs/make coffee, you get it.I always hated squats. Only squats I do is getting up and down into a chair. I mean I dont plop down but get down controlled. Is there an easier way to do squats than the normal kind? I have a three story house so im always going up and down stairs daily often skipping steps so Im taking larger movements.
>>4633no offence intended, but I don't have time to enagage with the detail of your post.
in general, sedentary behaviours wil have negative health effects that become less reversible over time. These negative effects will effect different people in different situations differently.
In short, pacing is better than nothing, but is nowhere near as beneficial as 30 mins power walking in daylight, opening your lungs with deep breaths, swinging your arms etc
To improve your circulation requires regular physical activation throughout the day.
>>4637>>4637>become less reversible over time do they really? i thought you could always lift out of somethings
are you talkin about stuff like getting diabetes from sitting around
>>4637also not that anon but do lifters who exercise well and then just not do anything afterwards
purtail to the same risks and problems?
is 1 hr of exercise and no movement later = no movement?
or marginally better?
>>4639Yes, basically. There are syndromes related to inactivity where patients will not recover full heart function. These patients would have behaviors not unlike my best shut-in stoners.
The more often, the deeper you go in the hole, the lower the chance of getting fully out again.
You mentioned diabetes. There's plenty of evidence to show that lifestyle related type 2 diabetes can basically be reversed, but, depending on individual specifics, all systems may not get back to 100%.
>>4591Lfiting will give you
some face gains by decreasing your body fat % and increasing test levels a bit. And if you have a lower amount of body fat you face will become more defined.
All of this depends a lot on genetic factors, however.
>>4635>So you are completely average just insecure.Maybe insecure but I'm not imagining these differences with people that aren't visually overweight or quite buff. Neither is to my ideal.
>>4637Not offense taken. I didnt expect a point by point anyway. My pacing is neurotic so it borders on powerwalking half the time. I know I should exercise more just is hard to do anything when you feel down and low energy going on decades. I did do a regular routine for half a year but just couldn't keep it up.
>>4648>I know I should exercise more just is hard to do anything when you feel down and low energy going on decades. I did do a regular routine for half a year but just couldn't keep it up.I'm going to write as if I was speaking to my brother. This is fucking bullshit comrade. If you can post and pace you can find a way to do this:
1. Go to bed an hour earlier
2. cut refined sugars from your diet
3. walk fast for 30 mins in bright daylight daily
4. supplement vit D3
These are the fundamentals of life. Prisoners know they need an hour in the sun. Dogs know the need to exercise in the daylight. You know it too. Whatever important reasons you tell yourself about why you can't do these basic things? They're bullshit.
Make these things the entire focus of your day, nothing else matters. They are not a "program" or a routine, they are the absolute minimum that you need daily. Otherwise you will start to exhibit the behaviors of a caged animal, like pacing. Get the fuck out for 30 mins a day, everything else will slowly fall into place.
>>4672they need to come up with one like that
unlock full human potential
>>4678Maybe you're obsessing about it and nobody else notices, or maybe it's just your natural form.
But did you ever observe groups highly trained people who are extremely aware of performance nutrition? Like a group of triathletes, for example.
You don't see many examples of the spot fat you're talking about among those people.
I'm not saying spend as much time training as these people, but in my experience, when you become active (throughout the day) and remove unnecessary refined sugars from your diet, when you become fat adapted, your body will eventually get around to burning more of what you call spot fat.
Basically, when you realize how little carbs you actually need and eat only enough for athletic needs your body becomes fat adapted and can burn fat as fuel more easily. Cyclists talk a lot about being fat adapted and bonking (feeling weak due to eating too little carbs while cycling).
Basically, what this bro scientist is saying is lose the weight, find an equilibrium and maintain. Once you find that equilibrium, as the months pass, you should be in a place where it's much easier to make small tweaks to your routine and diet that will likely reduce what you call spot fat, without much stress.
.
>>4692i thought it was stomach fat?
face fat for women and gut fat for men
something about the first place where it gets accumulated to the last place
>>4704Try to stay active as possible, don’t just lie in bed for 2 weeks, get up and walk around.
Also vitamin d
>>4707holy crap i just saw this dude today as google's doodle
what's his deal
>>4709lol
are those hindu variant exercises actually good?
>>4711he was a famous Indian punjabi wrestler, he was from a Punjabi Muslim family and he belonged to the Butt tribe, he was the best wrestler in preety much all of south asia and went on to beat Persians, Europeans and north Armoricans, there are certain exaggerations that really can't be proven(like how all the strongman, boxers, wrestling and judo champions of the world refused to fight him cause they were too scared off him or how he would life a stone weighing 1200kgs, which are likely made up of claims to make him seem even greater) but he was a strong bloke who fought on par with the best of his era and was the pride to India, his legacy wasn't just his strength however, he helped a lot of Hindu and sikh families get too safe passage to india with his connections, back then and now phelwani(wrestling) in north west India and Pakistan are based on patronage and old feudal values
>>4711most aren't at all, but hindu push ups are good for your back
>>4735Yeah that's just genetics affecting muscle insertions. You get the same thing with other muscles. Some people have biceps that bunch up in a bll shape, and some have biceps that are more oblong.
>>4723Anon it's a cartoon. They like to draw characters doing impossibly difficult movements to show they are impossibly strong.
>>4742the building
>>4739>>4744oh okay, i'm killing myself then
>>4723i can do one arms with a straight posture. I might try the pic and take a shot from the head to see if its perfectly straight.
But in general yes one arms with straight body posture are a lot harder than ones with shitty form. The more you splay your legs wide, the more it takes out of the core. The more you keep your upper body straight instead of at an angle the more it works the chest
>>4749>Are you the pacing brother from up the thread that hated squatting? Yes. I have been doing Asian squats as soon as I found out it's considered exercise which I don't hate.
>Love you man. uwu
>Let me guess, you found a reason not to go outside and get some daylight and exercise?I sleep during the day. I do exercise though, never said I don't; just I am bad at keeping routine.
what's the name of the exercise tool this guys using
>>4761could you post more if you have any
>>4764ogey
>>4773only if you swing that way
>>4762You are? Well hello again. I'm the prescriptive brother from back up the thread.
You're gonna think this is weird but I honestly winced when you posted about squatting movements and have honestly got flashbacks about it many times since you posted it. It's like someone saying "I've always hated breathing deeply. Just me things. Shallow rapid breathing has always been more comfy to me".
Really good to hear that your doing some kind of squatting movement. One of the most reliable indicators of systemic health and longevity is squatting strength. I don't mean gym strength. I mean something more functional, like the ability to stand from a crosslegged position without using your hands at all. Air-squatting through the day, like when cooking or something, is one of the most important things sedentary people can do.
Reality time. You're on a leftist website because your mind and outlook are somewhere near the right place. That's quite rare in the current moment. You're no good to us with those patterns of behavior. If you think you have any commitment to a left ideology, or to justice for people outside the imperial core, you're gonna have to return to regular hours.
A large component of why people get depressed is their behaviors. Lack of sunlight, Irregular routines and bad diet are causes of depression, not a badge of honor.
If you know that your behaviors lead to depression, you are choosing to be depressed.
Seeing daylight for a hour a day is not optional.
Your current routine is killing you slowly and making you stupid. Here's a new one:
1. Go to bed at 8pm. Bring a laptop or weed or a pill, or whatever you need to get to sleep.
2. Choose a podcast and go for a 40 minute walk at noon the next day. You had a good night's sleep so there is no excuse not to go out.
3. Whatever you do all night, now do it during the day.
That's the routine. It's nothing. Any reason not to do this is cope. Maybe you can't accept this. Follow this routine for six weeks and your mind will clear, your energy will improve, you'll become more sociable, and hopefully you'll see a path to effective IRL political participation.
More importantly, 40 mins cardio daily will also improve your circulation, reduce water retention and bring you closer to slender calves + thighs too.
>>4775first pic is from luna park btw. It comes up when people search for lyubers and it's one of the few movie depictions of them (well sorta, luna park casts them as anti-semite skinheads, but still loyal to soviet values, not sure how it makes sense tbh). The reason I'm posting this is to help anons not look silly to Russian-anons for thinking a screenshot from one of their movies is a real historical capture.
https://www.youtube.com/watch?v=ZyDuwfA3EYg&list=LL&index=3 opening scene from the movie I'm talking about.
>>4787After I finish laughing let me rephrase then.. Isolated exercise in general is not a natural thing that the human body was evolved for. It's more difficult for anyone's body and mind to go through repetition to such degrees. Getting involved in a physical activity such as rock climbing or physical labour is easier to manage when it's an option for someone. Not that exercise can't be done, I am just saying this is why many people are naturally averted to it. I know some others find the repetition soothing though.
Most cases of depression are from a natual reaction to circumstances or lack of sense of purpose not simply bad diet and lack of exercise or sleep but yes they can contribute some role for some people. I over years have improve my diet quite a bit and I for most my life had quality sleep and good amount of time outdoors in the woods at that.
Different people are naturally morning birds or night owls (I dont mean all night) and everything else should be built around that fact since those people really cant adapt even when forced to do same hours. That said I still am working on moving back my sleep hours to something more reasonable than the terrible 8AM falling asleep. I just slip up now and then where I get distracted in what Im doing and stay up and it accumulates over time till I have to work it back again. I've taken all sorts of non habit forming sleep aids nothing really helps yet in my current bout which is a first so progress is slow. For the record ive also tried skipping sleep in order to try to reset when to sleep and that oddly fails even worse than trying to roll back slowly.
Yeah 40 minute walks is doable.
>>4802It's great that we can laugh about this bro.
A non-negotiable 40mins fast walking in bright daylight, daily.
A slight recalibration of your circadian rhythms so that you are awake and active when most people are awake and active.
A slight recalibration of diet away from carbs and towards healthy fats and proteins, as part of an overall reduction in refined sugars, to improve mental clarity and focus. You sound educated enough to work out these details for yourself.
These things are easy and should be the focus of your day initially. Non-negotiable.
When they become second nature you'll be in a position where increased engagement with IRL political activity becomes an easy option. There will be no reason not to!
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