Ask your lifting related questions here.
Beginner's Health and Fitness Guide, aka "the /fit/ sticky"
http://liamrosen.com/fitness.html Previous thread:
>>15840>>4915You really don't need a drug for your goals. 3-4% body fat is not much to lose within 2-3 months (and 23% bf is not that much either). That's like 3 kilos if you are 90. You can do that without any special drug. You just need to get yourself into a caloric deficit. There's calculators you can use to determine how many calories it takes to maintain your weight vs lose x weight per week. You can lose about 1/4-1/2 of a kilo per week safely based on how much of a deficit you use. with ~10 weeks you're well within the ability to do that. There's free calorie trackers you can use to stay within the guidelines, but you don't need to be that precise. As long as you pay attention to what you eat you can maintain roughly the right deficit on average.
It might be better to focus more on the composition of the diet, eating more filling things to curb your appetite (like fruit and veg) instead of the normal food items. Instead of just restricting yourself, if you try to replace with new things then you can improve the quality of the food and distract yourself with the novelty. Eat plenty of fiber and protein to help promote weight loss, as well.
Comrades, I've stagnated my weight loss or even gone backwards. I'm putting more muscle, sure, but not enough to compensate the weight gain.
What's a good way to lose weight? Should I just keep eating lean and keep building muscle? My hope is that eventually I'll be like those gymbros that have a maintenance calories of 3000 and it will be a bit easier to lose weight. But by the looks of it, that would take at least a year of consistently going at least 3 times a week to the gym.
Any other advice?
>>4918What do you mean?
>>4920100%. It's ridiculous to immediately reach for drugs.
>>4916>It might be better to focus more on the composition of the diet, eating more filling things to curb your appetite (like fruit and veg) instead of the normal food items. Instead of just restricting yourself, if you try to replace with new things then you can improve the quality of the food and distract yourself with the novelty. Eat plenty of fiber and protein to help promote weight loss, as well.Pure wisdom anons. Was gonna say it's like taking ozempic while eating shittily. Of course there's an anon up the thread asking about exactly that. Truly the most medicated population in the world.
>>4921for real
>what pill do I need to fit society's standards?and for a minor cosmetic diffrence too
Why are ab machines so easy to max out? I mean, I'm not that strong and I always skip abs when I go to the gym. Surely I'm doing something wrong…
>>4923I personally think it's fine, with the caveat I made that you should still do everything right, meaning going to the gym, cutting calories, getting enough protein etc. Celebrities sell their image. It's their livelihood. It's not the same for you. Take care, whatever you do.
That said, Ozemic is pretty safe from what I understand. As someone who's struggling to lose weight, I'd strongly consider it. You're already at a healthier weight, no idea how much it can help you.
>>4928You'll start to enjoy it and it's very healthy for your mind and body. As a side effect, you'll feel way better, have more energy, your mood will improve, you'll get better sleep. And another side effect that's not as important as the others is that your body will start to look nicer and you'll feel more confident, plus people will trust you more and other things like that.
Just go. It's basically a necessary activity to be healthy.
>>4935Not the answer I wanted but probably the correct one.
I'll do that. It's really hard to do exercise more than 3 times a week :/
>>3753This seems cool
Aside from
https://www.strongerbyscience.com/complete-strength-training-guide/ and Starting Strength
>>3725 (3rd edition on libgen), these are the other reading recommendations
>>4926You're not going enough and you're not pushing yourself hard enough.
t. was depressed and going to the gym until I figured out I really needed to push myself and not just do treadmill for 2 hours.
>>4942Idk, how fast is the number going up?
If it's going up, that's good. If you just started, be more concerned about consistency and improvement than trying to win a race.
>20kgThat's the weight of the bar. Unless you have a disability you can probably be pushing yourself harder than that. Don't be afraid of weights, just increase how much you're using until you're pushing against your limits. It's more important to be consistent than to go big and burn out though. You have to figure out your own goldilocks zone.
>>4944Just get a gym membership
Also losing weight is more diet than anything else
oops I said it wrong, I'm actually benching 40kg in total
>>4943I've been stuck doing 30kg for a while, just this month I've been able to break into 40kg but with help
>>4949>>49515 to 8 reps.
>>4955>is it doable?Probably. I have no idea what your situation is.
>How should I go about it?Read the sticky link in OP, come back with any further questions.
>>4955>is it doable?I don't know specifics about weight loss, but I've seen /r/swoletariat success stories suggesting 'yes'.
Picrel says:
>5'10", 256 lb. starting weight. Currently 217. [that's ~17 kg]>Kept the cut low and slow […] I kept at about a 400-500 calorie deficitSo your goal sounds very reasonable.
>>4957Happened after I posted. Protip: use web.archive.org Wayback Machine to view dead sites, provided the site was crawled!
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