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 No.26632[Last 50 Posts]

Ask your lifting related questions here.

Beginner's Health and Fitness Guide, aka "the /fit/ sticky"

Previous thread: >>15840


how do i stop caring about the gazes of other people when lifting in a crowded gym


Blindfold yourself.


they are mirin you bro


read marcus aurelius



i am the guy who looks


Should I try to pick up a girl at the gym? I feel like it's too risky incase things go really bad and I can never go back but what if my suspicions about a girl are right and things go well. What do?


Just don't interrupt her when she's working out.


Try picking up weights instead









Is there anything like training program for manual labourers?
I'm a carpenter and the tactical barbell book that just got posted made release I haven't come across anything specific that's relevant to me line of work


Fuck all you weak uyghurs


I haven't heard of any specific programmes but if you're doing any kind of manual labour for a living the general rule of thumb is to lift early, eat a lot and sleep a lot.

post body


weaning myself off my drinking problem by consciously leaning more into my eating disorder, how do I time my sugar cravings from booze withdrawal with my carb timing for my latest smolov cycle


lift early?



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G8 w8 m8 I r8 8/8


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Most of them are happy you are improving yourself. Only an asshole would bother somebody working out at the gym.


So is the kettleball all I need? If so, migbt buy one. I've been doing basic calisthenics.



>So is the kettleball all I need?
Depends on your goals, but irl a B, some calisthenics, maybe add parkour for evading cops, and you're gtg irl.


You won't get big. Lean, yes. Athletic, sure. But big? No.


*irl a KB, some


Should my goal be become stronger or become toned?




as in early in the morning before work. So if you work at 5 then work out at 3 in the morning, alternatively you can work out late at night


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Various goal bodies tbh
kyoot mouse


alright serious question. 17, 6ft around 100lbs. i want to work out, but i'm currently studying for a test 9 hours a day. i still have 5 hours free every day. do you recommend me going to gym, or wait until the test is over? got 1 year until the test.


Is Starting Strength still the newbie recc?


>9 hours a day
enjoy burnout
I did that and regretted it. Got 97 in the test but only needed 92, I consider the rest a waste of a year. Social and physical needs are as important.


>6ft around 100lbs
Mein gott… you must look straight out of auschwitz. you should unironically put your entire life on hold till you gain some weight


>shoulders uneven but booba even
smh artist wasn't paying very close attention


Guise I have a srs problem.

How do I get rid of skinny fat? I have some around my lower abdominal area and I don't want to lose weight because… I'm already skinny. I know spot reduction is supposed to be a myth so whatdo?

Also I have a suspicion that some of it may not be belly fat and it could be muscle underneath thats ruining the look. Like I trained the lower abdominals a lot and the muscles there are relatively bigger than my ubber abs which pushes out the fat in that area more. This makes me look like I have more fat there than I should.


In either case, paradoxically, you need to put on weight/muscle to even that out.
Sorry friend, you either can drop below a certain bf% required to get rid of it, or you need to build up other areas around it so it's more proportionate.


>drop below a certain bf% required to get rid of it, or you need to build up other areas around it so it's more proportionate.
The problem is if I drop more weight in an attempt to catabolize the big disproportionate lower ab muscle, I lose all the muscle at the same rate so it still looks the same. I think the only thing left is to just gain muscle in areas around it to make it seem relatively smaller

Smh. Watch carefully what muscles you are training for optimum aesthetics anons. You want a V taper and an A taper like I ended up doing to myself lmao


I started exercising for the first time in many many years mainly cardio and after 6 weeks my libido is getting out of control.
I'm even starting to pop out boners at work when it never ever happened to me before.

wat do


>wat do
Have secks.
A taper ganggang


Thanks anon, here's some more.


>Have secks.


>A taper ganggang
Its ogre for us widehipcels



It's good and normal, it means your testosterone and sex drive are increasing from exercise. Before I started lifting I was jacking it like twice a week, and after that it went up to 4 or 5 a week.


Is it true that Blood Pressure is the highest in the morning when you wake up?

Then is it dangerous to exercise then, I don't want a brain aneuyrusm

Can I lower it quickly by drinking water or should I wait an hour before starting exercise


Why do people progress to different routines?


>Why do people progress to different routines?
Why not?


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How do y'all incorporate training into your work life? Before or after work, gymming

Is it possible to only workout on one day and make gains? Prolly not


After work. I wake up too late to do anything except get ready for work.


If gains are your aims you prefer 2 or 3 days rest after a round of muscle training

During this time your muscles should be relaxed not tense and get lots of sleep

Gives more time for the muscles to grow


>>28620 (me)
ie. take the 2 day weekend or your downtime as a break from it


Bros do your assistance work. Maybe just cos I'm older now. Bust my shoulder.. took me out for two months, came back, bust my lower back.

Point is, shoulder has been fixed with ditching bench and OHP, dips, and doing a bunch of remedial rotator cuff stuff, now the shoulder is actual back better than before, no clicking, I have started pushing stuff again, but its gonna be a slow uphill again and the worry of busting it again will be there.

Came back from that like yipee I can squat now, made the classic mistake, went too heavy too fast, bust my back/hip.

Now coming back from the lower back pain, it seems the problem was actually hip weakness, as I've been doing hip stuff/ glute Medius stuff and it does seem to be having a big effect so far.

That being said, I now have to take extra time each workout to more carefully warm up my shoulder, hips, and to strength stuff with each.

Its a pain and took me out for months. Weirdly, my deadlift seems to be going up consistently, hit 150kg for 3 the other day with some left in. On the road to 200.

Pretty much every other lift is shot to shit though. Which sucks. Basically, if something clicks, snaps, pops, just kinda feels tight and not right. Listen to what your body is saying and go see a physio, do some preventative stuff before it puts you out for a long time, if you are doing the big compound lifts, there are probably areas you aren't hitting


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Found this workout regiment a while back, what does /leftypol/ think about it?


It's just pushups and core exercises lol.
2/10 better than nothing I guess. Doing push without pull is unbalanced and can cause bad posture (forward slouch). Find a way to do horizontal pulls at least to avoid this.
Also situps are a shitty exercise. Do planks, leg raises, hollow/bike, etc.


Reason my minimalist routines are good, you warm up with accercories


Hey look, this rack has 5 holders on each side to put weights on
Oh wow, there are plates of 5 different weights
Better fucking put them back randomly, and half on a different rack on the other side of the gym.

seriously ive been to three gyms and all are clearly filled with retards.
im gonna color code those fuckers with little stickers, what the fuck are the staff gonna do about it?


did you fuck up your shoulder while bench pressing? because that's a common mistake people make. It took me months to get the form right. If benching hurts your shoulders / isn't working your chest, you're not doing it right and you should stop asap before you hurt yourself.


Is there something like side planks that does not put weight on the elbow?


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About to have the most aesthetically pleasing house gym.


>rolls off if floor even slightly uneven

*psh* nothing personal, kid


been doing nsuns lp pretty consistently for 2 months and first started the program in may. so fucking bored with it, my lifts have progressed a lot, im almost out of novice territory (170 bench desu) but like I've been fucking dreading going to the gym - and being at the gym doesn't improve my mood I'm just angry I'm there - since I picked up a new hobby (drawing) and rather do that.

Should I try a different program just to mix it up and keep my motivation high enough? Something with less volume so I'm not spending > 4.5-6 hours each week on it. 3 day PP?


I also just need to fr lose ten pounds and was thinking of just fasting for a week and not doing the gym, but fuck the DOMS from skipping a whole week of squats terrify me.


Couldn't having really strong magnets in the wood fix that?


Nah doing weighted dips. Got excited to get to adding a 20kg plate on, got to the 4th set all good and then something went. I was hungover and didn't warm up because of time constraints. Dumb Dumb Dumb me. Bench has always been okay for me and I'm a big form freak. The one thing I haven't been a form freak over is dips cos it just seemed kinda "intuitive", well.. this is the result.


had a guy literally attempt to take the weight off the bar on the rack I was using, when I questioned him he got affronted. Actual brain dead individual.

There is more than one person in the gym who just never clears up anything after them. 40-50 year old man, leaves a trail of destruction behind him every time. Ego lifter never progresses, turns up sporadically.

Some true degenerates go to the gym. Infuriating.


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A Russian worked out today.
Did you?


>feel like shit all week
>finish work late, sleep till noon, get nothing done all day
>depression setting in
>Friday, deadlift sesh 45 minutes
>feel fresh as a fucking daisy
>music in my headphones, previously bored of it, comes back with new vigour like hearing it for the first few times
When you lift, you lift your soul


how do you even get the energy in the first place?


It’s much easier when you are in the habit and seeing the results.

If you are out of the habit or coming back from injury and therefore not seeing results but covering old ground, it’s harder.

Deadlift is the only thing I’m seeing results in right now, hence the only thing I’ve been able to motivate myself to do besides a shitty leg day the other day but it’s starting from lower weight again.

Other than that. I lift for communism :)


>how do you even get the energy in the first place?

You don't allow your energy to ever dip. That's my secret, anon.

Never stop moving. Always be activated. No joke.

Walk and cycle everywhere, all the time. Find a way. Always stairs, never elevator. Chores are always a workout, wax on wax off. Search it. Cheap pull up bars everywhere. Make dip stations everywhere. Do relatively gentle bodyweight stuff through the day, stay activated. Same with bands and calisthenics. You'll progress to a weighted vest and maybe a barbell in the corner. Fuck the box gyms.

Just refuse to stay sitting for longer than 45 without 5 stretching your legs, unless it's on your own time.


Question for burgers

Is all the hate for planet fitness justified? Like I started going there and I think its a good value for the money. It's missing a few of the good machines like a proper leg press, bench press with spotter arms, rack etc, but it has decent substitutes for each like a seated leg press, smith machine etc. Though ngl smith machines kinda seem like easy mode, but for the price its ok.


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>browsing reddit
>see anticommunism cringe
>use the dumbfoundedness that came from it as fuel for my sets


Just smashed my shin with a KB today.

Fuck my fucking t-rex arms.


can you explain how


breh i gotta a question about body
even if someone is fit, does like any new activity tire?

i do cardio an hour on the cycle but taking stairs had me gasping for air through the mask


Yes, but I think stairs are actually pretty intense in general I still get tired if I go up like 10+ stories. They use a lot of leg strength, might be a good idea to train on those holding some dumbbells or something.



You serious? If serious, yeah, any new activity you're not conditioned for will tire, even if you're fit in some other way.

There are famous stories about pro cyclists getting winded walking up a stairs and being unable to do a pushup.

>Yes, but I think stairs are actually pretty intense in general
jesus christ


aight, i'm gonna stairMAXX everyday from now
it's practical strength i need



hell yes anon. also stick a cheap pullup bar in your livingspace or workspace and get the most practical strength possible, without even going to the gym - grip strength. Just doing the most gentle shit for a moment when you're bored gets surprising results.


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what about my DICK DAY


I had a school teacher do this as if it was a prank


>forget to brace your core
>thar we go


is nerve strangling (tying your biceps while working out) good? without any side effects?

i'm scared it will like bloat your nerves and make them look ugly
should you tighten them max and should you open after finish the full work or after each set?


this means, leg days are superior
you shouldn't feel good after torture

we both know you do dick day everyday anon


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>you shouldn't feel good after torture
oh shit really?
i dunno i kinda like the pain after leg day


I literally did some PE years ago doing that, and it's never been the same since. Kinda kinked and bulged.


oh morel

so that's a no
can you post a picture? or a reference


You seen the bioneer youtube channel? Hes a bit soy but this is basically what he advocates.

had another good one the other day where I was walking to an empty squat rack, put my stuff down, and some guy who had also been walking to it but had clearly come in second in the race and had not put his stuff down was like "i was just about to use that"

I was like "I was also just about to use that" and he looked genuinely confused. Hes got tattoos and wore and hoody that suggests hes in the army too. And I can squat more than him. Entitled cunt.

I feel like this is a good way to get injured. Seems like something somebody would do if they were going to extreme lengths for aesthetic reasons like a body building competition or something. I cannot see a strength application as its gonna limit range of motion.


>You seen the bioneer youtube channel? Hes a bit soy but this is basically what he advocates.

haven't seen it but it's the way to live. It's very compatible with a lot of lounging around but when you get up, you move like you got a purpose.

Don't do this shit.


I'm just using Dan John's Easy Strength and ABC.

The problem is I only have babby weight KBs (8kgs).

So I do EMOM and finish with AMRAP on the last set (on ABC days, not ES days).

>Experimenting with bands, mostly to stop the clanking which pisses off my aspie senses.


someone give me no equip ab exercises that target my abs mainly, and i can increase with dumbbells or plates, that's not the pull-up, i don't have a bar
most ab exercises activate my back muscles instead

currently i'm doing one where i get up from shoulder blades and rotate, heel taps, bicycle


Pull-ups are supposed to target your back muscles…


Plank variants and leg raise variants.


Swipers: lie on your back with you legs out straight and your arms also on the floor, slowly raise your legs as high as you can, keeping them as straight as possible, until your lower back comes up off the floor, swipe your arms under your back at the top of the motion. You don’t have to do this, but it helps get the form right, your ass should be completely off the ground, as well your lower back, so you have room to fit your hands under. If you don’t do this, it’s mostly a hip flexor movement, so you need to focus on getting all the way up.


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I just realized my legs are pretty big but my ankles look small as heck

I was doing shin raises on leg days but is that not enough or do I need to increase the volume

Are they like wrists and can't be grown? I'm just worried becasue such small ankles can't bear the big calves


i used to do this, can't remember why i stopped, maybe it started hurting the back

how do i load them with weights, hold a dumbbell or plate in between the legs?


in a plank would i strap a plate to myself to incresae the difficulty


Just do the plank harder.


Basically, or put it in a backpack.


Thoughts on HIIT?


Exercises won't make your joint bones bigger lol. If anything training calves will make them look smaller by comparison because the leg muscle gets bigger. Don't worry it's not a big deal though.

HIIT is generally shown in research to be a good way of improving cardiovascular fitness. It's not ideal for fat burning or just a bit of cardio. It's more for training. HOWEVER, if you do a round of Tabata (specific kind of HIIT) it supposedly will boost your metabolism for hours and improve your calorie burning if you do other cardio afterward.


What's good for burning fat?


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Caloric deficit in general, in terms of cardio what seems to work best is low-moderate difficulty/heartrate cardio. That way you aren't taxing yourself too much but you are going hard enough to burn plenty of calories. The more intense you get, the less able to replenish the chemical energy you are burning. Ideal fat burning is actually just a more active lifestyle, walking around more. But if you are looking at cardio exercises specifically, your best bet is to go with fairly low intensity stuff like light jogging or biking.


Thinking about paying a personal trainer. Never been to a gym in my life.


Is walking actually enough? I remember reading that it does not count as exercise.


>Thinking about paying a personal trainer.
imo it's worth is just to learn some basics so you can self-train later.


good to know

im probably doing them wrong if i feel it in my lower back more


what's tabata and what do i need to do it


Agreed with this advice. I payed for a month. Really expensive but worth it.
I saw a video that suggested not doing cardio at first. Just walking. Walking fast uphills if you feel adventurous. And coupling it with HIIT 3 times a week (spaced a day in between at least). Then when you're more fit, you can maybe add cardio to your routine. Idk anything though. I've found walking is really good for me. It regulates hunger, makes me way way less depressed, accelerates metabolism, more energy during the day. The issue for me is actually doing it.

>HIIT is generally shown in research to be a good way of improving cardiovascular fitness.
Thanks for the answer. My goal is weight loss and health first and foremost, as opposed to fitness, or some sports goal. My biggest hurdle is doing the exercise itself. There's a really expensive HIIT gym near where I live, part of the reason I ask. I thought of maybe paying for it for a few months.
I'm already dieting. I cut out all desserts. I'm eating lean in general. Drinking water. I was doing calisthenics but I was not noticing too much results besides getting better at it.

Since my goal is not strength, but weightloss, I've re-considered it and maybe what I need is more aerobic exercise (as opposed to anaerobic cardio) like walking daily, and transition to cardio exercise slowly (jogging). I've seen people shed weight like crazy with jogging.



>You don't allow your energy to ever dip. That's my secret, anon.
>Never stop moving. Always be activated. No joke.
>Walk and cycle everywhere, all the time. Find a way. Always stairs, never elevator. Chores are always a workout, wax on wax off. Search it. Cheap pull up bars everywhere. Make dip stations everywhere. Do relatively gentle bodyweight stuff through the day, stay activated. Same with bands and calisthenics. You'll progress to a weighted vest and maybe a barbell in the corner. Fuck the box gyms.
>Just refuse to stay sitting for longer than 45 without 5 stretching your legs, unless it's on your own time.
Sounds amazing, how do I get into this? Anyone do this with an office job?


Walking absolutely counts as cardio. It's just on the very light end of the cardio spectrum. But especially if you are not experience walking is good. You will build up more strength in your legs and your cardiovascular system will get more used to being stressed more than your usual activity level.

There's plenty you can google about Tabata but it's literally just a specific pattern for high-intensity workouts. You can apply it to whatever type of exercise you want, whether that's running or it's lifting (but it needs to be weight you can lift at this intensity).
All you do is this:
>20 second intervals of maximum effort
>10 second intervals of rest
>repeat 8 times for 4 minute total
It's been found to help pro athletes improve their cardio. It will just help improve your fitness overall so you can burn more calories in the long run. It's not the core of a routine.

Jogging is generally an effective way to lose weight and also good for your health. I tend to agree with the sentiment that weight loss is more about controlling your diet vs exercise but obviously exercise helps increase the calories you burn. I would recommend walking/jogging early in the morning if possible, ideally while you are still in a fasted state after sleeping (meaning don't eat until after you exercise). That will force your body to rely on the energy you already have for the cardio and increase the fat you burn, as well as put more of your food later toward recovery from the exercise.

Ever hear of the pomodoro time management technique? I mention it not to help with productivity (although that's what it's for), but because you set a timer to go off every half hour to remind you to take a 5 minute break. If you do that regularly it is an opportunity to get up and do something physical before you get back to whatever you were doing. Just get up and do some light calisthenics, not necessarily even enough to make you sweat, just like jumping jacks or something will help.


Are you doing a cobra pose or what? You shouldn't need to use your lower back for a plank. "Tuck your tail" by squeezing the glutes, pulling your ass down.


> My goal is weight loss and health first and foremost, as opposed to fitness,
That's what fitness is…


Probably those ankle weights you can get would be best, be sure not to drop a dumbell on yourself but if you feel confident to do it prob best way.

Also hanging leg raise is good but you need group strength


Thanks mate. You're a charm.


>but you need group strength


Bros I started doing leg raises,
I have a tiny problem where I can actually hear my femur bone grinding inside my pelvis on one leg

Hope it's just starting sounds, and will go away, I don't feel a pain
It's just like one of those action figure legs, not properly fitting, ig


squeeze the glutes, yes i forgot
same thing with push-ups

remember to squeeze the glutes and tuck and push, thanks


I pretend I'm trying to suck in a fat shit or avoid getting railed in the ass while whispering "no no nonono"

Glutes and kegels have never been more activated


*grip strength


Ok fitness-sama. Yesterday I walked a bunch. Today I tried jogging really fast without moving (hard to explain, basically just something to get my heart racing) for round 30 seconds whenever I remembered. Also whenevr I started feeling tired, I did that.

My findings:
>the sleepyness is gone, especially post-work
>very easy to raise my heartbeat in 30 seconds or less
>very little motivation needed to do it since its just less than 30 seconds.
>pushed away bad emotions

I'm going to sign up to the gym in a bit. 👍👍👍👍


>I tried jogging really fast without moving (hard to explain
Running in place? That's a normal thing to do.




unlocking ur full potential


>>the sleepyness is gone, especially post-work
How? I get sleepy as fuck afterwards, and have trouble waking up the next day.


I guess? I dont know the word but it sounds right.
Try "running in pace" whenever you start to feel groggy. But like really go at it. I did like 30 seconds to a minute and it gets your heart running, gives you a boost of energy. Tbh 10 seconds is probably also good. 10 seconds is nothing to get rid of after work groggyness.


ive never done anything but machines at the gym, and i used to jog regularly but my knees are starting to hurt (which is fucking bullshit, did couch to 5k a year ago, was able to do 5k twice a week for maybe 10 months before my knees started to hurt, bad shoes or maybe i just run like a fucking retard). Since I'm already sitting on a gym membership i figure ill do this
"Stronglifts 5x5," but like i said i never done this before, i dont know what a deadlift is for example. Did yous legit start by just going to a gym and fucking around trying to figure out how to do a deadlift, or is it 100% necessary to have a guide here? i can ask some friends of mine how im supposed to do this so it's not the end of the world, i just gotta know what to do here


I used to run in place before upgrading to a bicycle
Treat it like actual jogging, when I started I did 7 minutes then 2 minutes of rest and repeated that 3 times and as I went on the times running became longer and the rests became shorter until I was running in place 40 minutes straight.
If you love TV just put something on the TV and run.


You can

1) watch YouTube for form, there is a huge amount of people showing you how to deadlift, I believe stronglifts has instructions for each lift on the website also
2) get an experienced friend
3) get a session with a PT


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New dank /leftyfit/ propaganda


i rode the train all day and my back hurt???
how, i do rows 2x a week

is that not enough


if i workout in upper/lower body split, i should be working out 6 days a week, right?


>i rode the train all day and my back hurt???
classic train




s-shut up, that's not what i meant!


It most probably hurts because you overwork it. Try stretching your hip flexors and see if it improves your posture and relieves some of the load placed on your lower back.



This video really helped my lower back.


Apparently, and, I’m not a Pt or a doctor or anything, but supposedly half the time the problem is tight hip flexors, but the other half, it’s hip weakness, specifically glute medius weakness, in the above video, and when it’s that, stretching makes the problem worse


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yo it's the jaw relaxation dude!!
i will try these

i think mine are not weak, i do those athlean-x toe stabs and hip drops

and also those resistance band hip training
i broke mine, anybody have tips on the best kind to buy,

ones that come in a closed loop or ones that have handles?


Should I delete that post? I don't want anon to hurt themselves.


Nah nah, like half the time you will be correct


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I'm suing you! You better lawyer up


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Damn pull up bars are awesome. I have way more motivation to exercise when it's as simple as doing a pull up or chin up. I can get up from my battlestation and do a workout without having to go to the gym or anything.


The gym, like libraries, should be free of use for whatever person that wants to use it.


Absolutely comradely take.


how do i get into working out properly if im a pussy who is too adverse to pain
i dont feel very sore after sessions so i guess i must not be doing it right


it shouldn't hurt, it should feel good, and soreness should only be the day(s) after, you should not feel sore at any point before you go to sleep


Wait until you get some waist high paralettes too brudda


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How do I train my neck? I'm going to a metal show in around a month and I don't want it to be sore for a week afterwards.



Start small and build up. You can see gains doing very little. Start with simple movements to build a functional level of strength and core strength, then move on to the big boy stuff once you feel confident.

Not feeling sore is fine, if you are doing it properly, at the start you shouldn't really feel to much effort exerted apart from at the end of your last few sets. If you keep adding weight, reps, gradually, you will progressive overload and eventually will feel the pump/burn


i train neck by using 3kg plate and going all 4 directions with a tucked in chin when i can

it grew for me


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bros… should we like stop?


Everything that can be feasibly run like a library should run like a library.


Did you balance the plate on your forehead or how?


Guise my benchpress is my weakest lift and I feel bad. Almost every other lift I make decent progress, but I literally never can lift more on bench. Im stuck at like 130 lbs.


What about your OHP?

Try dumbbell work for a bit to see if it's an imbalance.

Bench pin presses to overload the last part perhaps?


i take a towel and put it on my face and keep pressure with my hand, it gives an extra weight too :)


i love the second gif, it looks like he's going to burst into a musical
anyone know the source


I think it's Billy Herrington.


>i love the second gif




i am traumatized


I am healed


what's the original source for the video also wow
billy herrington was just a dude, just like us

i always imagined his voice to be like some big guy, unattainable

but he was a dude, just like us
does anyone know what his regimen was?
also why are all the comments in russian


Tales from the Foxhole. It's about sexual abuse in the army, which might explain the Russian comments.


at what rep count should you stop and move on to another ab exercise or add weights?
i'm at like 30 for the bicycles (best form) and 17 for basic leg raises

thanks, what an imdb summary


I've seen a couple people say more than around 30 reps is generally gonna be junk volume if you're going for strength or size gains. If you want to build muscle endurance that's different.


what other lifts are you doing and where are you placing it in your workout?

You can always try deloading and building back up also if you've hit a plateau, take some weight off, focus on form, do some assistance stuff like the other anon says, some chest or triceps isolation. Are you doing enough back stuff?

Where about in the lift are you struggling most? In the bottom where the bar is closer to your chest or in the middle of the lift or near the top?


I guess I could try the pin press thing, but most the difficulty for me is near the bottom close to the chest area. The middle and top are usually better, but by the time the bar is moving back up I lose strength.

I do like 40 lb dumbbell flys, chest press machine, pushups etc everything but it never really carries over to benchpress. Also it's probably my form because I try to do the benchpress without arching my back at all.

I heard you're supposed to arch the back, but it just feels like poor form to me. If I can't do a strict benchpress with just my arms and chest, why arch the back to push more weight when the chest and arms aren't ready for it?


Seems like a calorie deficit of over 500 proportionally doesnt make you lose much more weight than 500 calories wtf


The thing about arching your back is it also protects your shoulders, but on top of that allows you to engage your hips, lats and core. Your lats actually help to push the bar back up at the bottom of the lift and stabilise it on the way down a bit. Your whole body should be tensed and engaged throughout the lift.


I also meant like, what other things to you do besides chest/triceps stuff?


gonna try this, if i fuck my shit up and fall on my head,
it's over


is sitting cross legged a way to relax those hips?


File: 1666935042979-0.jpg (165.65 KB, 594x799, R (6).jpg)

What are your go to healthy food recipes. Found this good chicken recipe, as I hear that just eating chicken and rice was like some good "diet". But this is pretty good. Want to find other seasoning as well to it doesn't get repetitive.


what are the macros of paparika and garlic powder


> just eating chicken and rice was like some good "diet"


My diet looks like this:

Breakfast 7 days a week: Porridge (a bowel idk weight) a bunch of blueberries and strawberries on, 3 quorn veggie sausages, a cafetier full of coffee with oat millk

Lunch: one fillet of cod, brown rice, 1/3 bag of tenderstem broccoli

After gym: 1 chicken breast 1/3 bag of tenderstem broccoli

Dinner: 1 chicken breast, brown rice, 1/3 bag of broccoli

Chicken is marinated in olive oil and a bag of mexican seasoning from Lidl.

I eat differently on the weekend cos I'm usually also cooking for me and GF or shes cooking for me, so I kind of eat whatever over the weekend.

At work in the evening I will usually have a cup of coffee with whole milk and a bag of crisps before dinner.


Are you saying you eat the same thing every day except two days of the week?


Yes. It means on a Sunday I prepare all the chicken and then only have to do minimal cooking throughout the week, two big boils of rice, daily broccoli steaming. Then on the weekend I can enjoy myself. I simply do not have the time to do it any other way .


File: 1666973060569.png (624.45 KB, 736x944, ClipboardImage.png)

How well do you control your breathing, /leftyfit/? Remember that how you breathe has a big impact on how well your cardiovascular system functions!

Next time you exercise, pay close attention to your breathing. If you are lifting, it can help to inhale as you release tension and exhale as you flex and do the lift. If you are doing cardio, try to hold in your breath for a few seconds after the inhale before you exhale, instead of breathing in and out constantly. Keeping the air in your lungs gives them more time to exchange gases and helps make your cardiovascular system more efficient

When you go out for a walk or a jog, try to breathe in, hold, and breathe out on a regular pattern. Count the steps at each stage and try to push yourself to hold onto the breath for a bit longer. It's better for your lungs to adapt to getting more oxygen out of each breath (and also reduces the total amount of pollutants you inhale the less you breathe overall).


Are you trying to get us to faint?


You won't faint from holding your breath for 5 seconds instead of breathing in and out constantly. It's not actually good for you to do the latter, because it reduces the amount of time your lungs are full and able to maximize gas exchange.


Which part of the hip?


QRD on vitamin pills?


any part


Well, why don't you sit cross legged and see if it relaxes anything in your hips? Pretty easy way to find out.


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>Mom is overweight
>Loves processed food
>can't even eat real chicken, it must be precut, deboned and already covered in breadcrumbs
<no joke I once made a roasted chicken, she had one bite and hated it
>hates cooking and thinks putting anything in a pan is too much work, she shoves her processed food into an air fryer and all her meals are like that
>Thinks proteins makes you fat
>Thinks red meat is unhealthy
>I tell her that we should eat healthier but she answer by crying and saying that her life is too busy to cook good food. This is a bullshit argument because dad is the one who cooks.
>buys groceries once a months and stuff the freezer and the pantry with snacks and and processed food.
>We literally can't close the doors of the freezer and pantry because of how stuffed they are with junk food.
>She thinks she's healthy
>TFW I will never lose weight as long as I live with my mom


Just feed her until she can't walk, then like lock the doors or something.


gotta speak to the old man then


so if dad is the one who cooks why don't you tell him to cook better stuff?

also these things are better done with slow substitutions, and little changes here and there

don't buy processed food anymore, ban it or at the very least, buy fewer of it

also get some tasty protein shakes, those will get her hooked on the sugar and keep her full longer


also fruits are nature's cocaine


Cant you cook your own food?


I tried snorting some berries, would no recommend.


I've thought about it but it's hard, she may eat unhealthy but eats small servings and that helps her weight to remain stable.
How can I or my dad cook better food if we don't have anything that isn't processed?
Like yes my dad and I prefer baked potatoes over fries but if we have to eat the processed chicken then it doesn't amount to much. A salad may be good but if my mom only buys vegetables once a month then we can only have that the first week or so.
My dad used to buy groceries with his own money but my mom will get mad when she saw it and they'll start fighting about money, my dad lost his job and has no pension no that isn't as frequent anymore, last week we bought some read meat and basically we had to eat it before my mom saw. Right now I'm unemployed but I'll have to see what does my mom do if I buy my own groceries.
Yes my mom is a narcissist.


What are some extremely easy to cook healthy and tasty meals? I'm too lazy to cook complex shit


there are a lot of recipes and regional variations for beans and rice you could try, most are pretty easy. slow cooking anything is pretty simple too. if you want a specific dish, chicken adobo is extremely easy to make and goes well with plain rice as a side


chicken, rice and brocolli


you're supposed to take them rectally

look up some recipes
for example, i love eating yogurt and rice with some sabji (veggies mixed with spices and cooked)

like take some, butter, potatoes, onions, peas, and cook them with salt, turmeric and chilli powder and mix them and in like 10 minutes it will be tasty to eat with that yogurt and rice


Is this good or bullshit?


It is good, but it can be tricky to well the first time, here's some explanation


Vitamin and mineral supplements are good to take to cover anything you might be missing from your diet and that's about it. Extra doses of stuff is either just going to be pissed out if it's water-soluble or it will accumulate if it's fat soluble and might put you at risk of toxicity. Don't take large doses of vitamins unless you know what you're doing, but a multivitamin is fine and can patch dietary holes a bit.

Good reminder that most of the time being overweight is a personality type.


>Good reminder that most of the time being overweight is a personality type.
big if tru


this is a great site, he says the deadbug is the most important core exercise,

do you know what else he says is the most important exercise for other parts?


found this on /fit/ years ago and have been doing it since then (except I don't throw in the oats and just eat them with the shake)


What about the sides? My left side seems very weak compared to the right.


If you have some money, you could easily buy stuff for yourself and cook. There are many recipes which are super easy and few ingredients. It's also probably cheaper than the processes food. Sometimes I just buy rice and chicken. Cook rice, which is super easy, and just put paprika, salt, and pepper on the chicken, put a little oil on the pan, and just cook it at mid heat.


Ah, back in the day…


no way that's 900 calories


never thought of that, i could try but still feels like cooking on hard mode
it's truth
ATM I'm unemployed, been doing interviews and sanding CVs and you know how hard that is.
I do want to buy my own groceries.


as long as you set up everything and streamline the habit, it'll go smoothly everyday like a factory

meals done in 1 hour or 30 minutes, in part while doing other jobs


File: 1667725344085.jpg (171.81 KB, 400x600, neder.jpg)

Posting with the anarchist flag because I love squats.


File: 1667725955342.jpg (146.5 KB, 640x814, anarcho-exercise.jpg)


>finally got below 200 lbs on my cut
Feels good, bros


GJ my dude
Keep it up




would like to get fit but i don't want to go to a gym


do calisthenics then go to gym


Define get fit. You don't have to go to a gym if you just want to lose fat.


File: 1669362226858.mp4 (294.39 KB, 194x144, average gay groupchat.mp4)

> i don't want to go to a gym
On serious note. The first thing is of course a home gym. Like if you have no money, obviously look up cardio you can do. This will be your push up, burpees, all that. If you can buy weights, get yourself some dumb bells, ,maybe a kettle bell. Stuff you can use to incorporate weights into it. If you're really loaded, maybe a barbell and its weights and a treadmill. Though thats as far as you can go unless your super committed and have the money for an at home legit gym with machines. Though might I ask, why wouldn't you just want to go to the gym?


Can shivering build muscle?


Possibly, you’d probably want to look at the actual data before doing anything. Also numbers look nice


1) get a pull up bar. 2) get a weight vest 3) Do pulls ups 3) Do push ups 4) do squats 5) add weight to all of these


niceu digits


You need to tax muscle beyond its normal use to build it. Building muscle happens when you rest and repair micro-tears in the muscle fiber induced by resistance training. Shivering won't do that, although it might induce more blood flow and improve cardiovascular supply to the muscles, and it does burn more calories than simply sitting still (it's known that if you adjust the temperature where you are to be uncomfortably cold, you burn more calories passively to maintain body temperature).


Why is not shivering (or even cramping) resistance training? The muscle tenses, is there anything else that needs to be done?


>Good reminder that most of the time being overweight is a personality type.
"I'm a good, virtuous person because I've made rational choices in the free market!" Neoliberals, please learn historical materialism
Raw grains/legumes/vegetables aren't ideal due to anti-nutrients bonding to iron/zinc/etc. You should at least eat uncooked oats with foods rich with vitamin C or something fermented.


do you think i'm over working my kidney because my main source of protein is using raw soya chunks and powdering them and mixing them with water and drinking? is my power liver/kidney having to do a lot work because of that?


Your liver is kill


Need to breakdown the muscle fibres


can I do that with a hammer:


Liver King is on the roids lmao


File: 1670010340670.jpg (49.55 KB, 750x938, LiverKing1.jpg)

Oh, you think so?


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These guys have their all meat diet. Its time we announce the Stalin Diet. 100% Grain. All grain related foods. We will build our physique on the men and women who defeated fascism. And the man of steel himself, Joseph Stalin


Yeh its just funny cos he so publicly and vehemently denied it and now he is doing damage control.

Imagine being the doctors and watching all this shit. Patient confidentiality a bitch.

Quinoa and brown rice is probably an okay ish diet in a pinch


>"I'm a good, virtuous person because I've made rational choices in the free market!" Neoliberals, please learn historical materialism
You are the one who isn't a materialist. Personality is mostly a product of material conditions, but people's personality gets fixed according to the material conditions of the past and they don't adapt later on. It's neither good nor bad (you read that in), but rather a causal relationship that goes experience -> behavior -> physique. The point is that people aren't predestined to have a certain body type. Genetics doesn't determine those things. They are a result of lifestyle and the person's relationship with food and activity.


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What are some good social media accounts for fitness. Like Youtube channels, twitter accounts, all the shebang. Doubly so if they are any type of marxist, communist. But just like apolitical fitness channels work well too. Usually I only use those channels when there is a exercise I want to do right or don't know about. Also if you have, health in general would be great



Athlene X, Jeff Nippard.

I like this guy Pigmies channel its not strictly fitness but he does a lot of fitness and wellness related experiments.



Just a heads up, 90% of the fitness industry is roiders shilling products and thinking that being muscular automatically means you can teach fitness and sports science. Try to avoid popular roiders and rely on people with a qualified background or long teaching experience.



>Big hands to Griff for being a good sport..I had no clue who he was and just challenged him to a pose down for no reason…just two half naked men deciding to simultaneously squeeze and grunt…



a lot of my ab exercises just activate my back instead
no matter how much i try to keep it closed and touched with the surface

i recently tried keepin both my hands and a pillow while doing floor leg raises, and it makes me feel my abs now

but is this bad for the back? a curvature while doing this exercise?

any advice


This video shows pretty clearly how to make your back flat by activating the abs. Note that his knee bends a little when doing this, don't fight this. I don't really understand what you are doing with your hands but this exercise should not involve them. You can have them by your side just don't put them under your ass.


thank you
i keep them folded behind my back to provide some support for the back


i don't think i did the pelvic tilt fully or properly but now i really feel my abs, tensing them works


Yeah, don't do that.


well.. i have fallen completely off the wagon. Berate me, tell me I am scum


It's okay.


It's all good, tomorrow you can try again :)

do ur best


i would but it's because you're a rude samefag & attention seeker namefag that's like a certain stalinist wiener


So have I. Went back to martial arts and dropped out of gym, and I'm too lazy and poor to do both at once.


Remember fags, dont buy any gym gear right now, prices go up because of the fatties with fly by new years resolutions. Wait a few months after new years when theyve all given up to snag gear on the cheap




soon i will go back thanks to your kind words
we can do it together famrade


How do I lose the extra weight I put up during the festive season?


why must you tempt me with such images


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good advice :
Crash diets don't work, avoid at all cost.
You have to change your life style incrementally.
Do activities that raise your metabolism and change what you eat to stuff that's got less calories.

bad advice :
the fastest way to burn off calories is forcing your body to produce heat.
Some people have done daily ice baths with dramatic results.
This can weaken your immune system and you risk getting hospitalized with a wicked cold

how about this one ?


So ice baths are no good, what about panic attacks?


File: 1672456611325.jpg (Spoiler Image, 183.01 KB, 1242x1245, ya.jpg)


Sharing some progress/experience. Maybe it helps someone.

Started out my fitness journey by walking around my apartment for a few minutes every time I remembered. Then escalated to jumping jacks every time I remembered. Just being less sedentary has helped me actually arrive at the gym which was a ridiculous goal before.

What has been hammered in to me is that calorie deficit is the only way to lose weight. What I'm doing now is eating less and eating better. I'm trying to eat a nice meal in the morning and then eating smaller meals later, ideally with greens which btw frozen veggies are great. I take metamucil which works great. I try to drink a shit ton of water throughout the day. Also drinking water right after waking up works well too since I usually wake up dehydrated.

I'm also going to the gym. Doing a 6 day routine broken down into 3 muscle groups exercises. Building strength burns calories which means I can reach my calorie deficit goals. I also do cardio by walking quickly at a 3 in incline which means I'm burning calories but I'm not panting and heaving. This means I can do more aerobic exercise and hence burn more calories. I took a 2 month break but I resumed two weeks ago.

I am planning on buying a treadmill to walk while I work from home. Sitting on the desk is killing me and standing is too tiring.

The next part to tackle is maintaining this lifestyle and understanding/internalizing that this is who I am now (just motivational shit I guess) and good sleep hygiene, which is massively important for weight loss and a bunch of other important stuff.

I unfortunately binge eat too often. That's something I've been understanding and coping with. Drinking large amounts of water (with a teaspoon of metamucil) right before eating helps me eat less. Cardio also suppresses my appetite. Being busy also helps me with not eating due to fake hunger. I also cut out all sweets, no exceptions, and I look out for products with too many added sugars, or sugar-based like ketchup. This helps me with regulating cravings too.

Another thing I'm learning or rather unlearning is how and what to eat. I uses to think eating boiled potato was the opposite of healthy, and it basically meant getting fat. I now understand more that potatoes are carbs, sure but say a chocolate is way more calorie rich than a potato. It's likely better to eat boiled potato until satisfaction than chocolate bars.

I don't do calorie counting because its too hard. But I definitely would benefit from it. For now, my main goals are keeping an OK diet, going to the gym regularly, walking a bunch daily, and going to bed on time most days.

Once I got that nailed down, I was thinking of maybe getting into kettleball exercises to do in the morning before work, besides the other habits so far mentioned. Nothing too crazy.

Anyways, the main takeaway I've had trying to get fit is that nothing is more important than just fucking doing some physical activity consistently. For diet specifically, calorie deficit is key, and watching what you eat. The easiest formula to lose weight is calorie deficit and daily physical activity.


File: 1672571656569.jpg (227.86 KB, 1929x2635, 1671720045796.jpg)

So it is new year, how do I get into shape?


Been back to the gym 2 days in a row boys, who else is on some new year new me ting



A little bit of motivation: Once you've go the weight down and you start focussing on your strength, then you get to start eating a bunch again, good stuff, steaks, chicken, good veggies.

Sounds like sugar is your achilles heal. Fuck sugar, stuff is poison.

Carry on the good work


Nice work bruddha.

Also can recommend KBs, just try them once a week for reps eventually.


I think something that can help is to buy fruit and veg that you actually like and when you get cravings to eat those rather than some kind of junk. They aren't that calorie dense but they're more filling and also nutritious. Even if you still eat junk after, eating the good stuff can slow you down and make you tend to eat less.


Thanks for the support.
>I think something that can help is to buy fruit and veg that you actually like
That's a great idea. It's really hard to get good reliable fitness information.

I like a bunch of fruit, like strawberries, berries, grapes, mango, pineapple, citric fruits, peaches, man they're all really good (except papaya, disgusting. also bananas smell disgusting but taste great). I will probably buy most of the things frozen since they keep better and also prevent me from binge eating a huge plate of fruit. Just something nice to go with greek yogurt.

I also bought "meal replacement" powder and gym protein. My plan is to try to eat a full meal, then eat two or three small meals, like a meal replacement shake, or a small cup of yogurt with some fruit.
For meals, I will probably go back to eating chicken breast or lean turkey or beef, potato, lots of veggies, and potato as a "base".

And I've fallen into bad habits again. I haven't gone to the gym in a few days and I'm sleeping like shit :/
Work sucks the absolute life out of me. How do y'all get to the gym?


I am so fucking hungry 😭😭😭
I just ate 2 carrots, I'm still hungry as fuck.


>How do y'all get to the gym?
home gym master race
not really I wish there was a good gym around me

Carrots aren't very filling. You'd be better off with something that's got more fiber or more fat like an avocado.


>home gym
What workouts do you do at home?
>Carrots aren't very filling. You'd be better off with something that's got more fiber or more fat like an avocado.
Yeah true. It's just an easy cheap snack. Maybe I'll switch to celery to get that chewing anxiety, and some avocado as a snack when I'm hungry.


Update >>31821
Got my sleeping back in order, and it's been the best sleep hygiene I've had probably in years. I'm also back to the gym. Recently, the diet has gone way better than when I started. I'm actually eating less and it's way easier. I also finally got nice "meal replacement" powder and powdered fiber which has helped me stabilize my appetite. It really helps to not eat sugar and other crap.

Apparently 1kg of fat has 7700 calories. So if I'm on a consistent calorie deficit of 500 calories a day, that's two weeks per kg. If I want to lose say 15 kg, then it will take at least 33 weeks. It's nice to think that my goals are achievable within one year, but it's also too much time and I fear I will start to lose focus and motivation if I don't see consistent results. To speed up results, I was thinking of doing exercise twice a day, one hour walking in the morning, then going to the gym to lift weights in the afternoon.

How are your fitness goals going?


>How are your fitness goals going?
I've been trying to focus on boring 5x5 ([email protected]%, [email protected]%, [email protected]%), hopefully just to reach 1/2/3/4 1RM by the end of the year.
Ideally I'd do more light bodybuilding stuff (like sets of 4x8, 2x12 etc.) because once I hit 1/2/3/4 I don't much care for higher weight.


It’s good to see you making progress anon. One thing I’d say is it may be tempting to do loads but you don’t want to burn yourself out. However if you are finding you feel good about the whole thing and are excited to get more active then the motivation is there so you may as well capitalise on it. Doing a lot of work though, be careful not to push too hard and get an injury, which can set you back. Particularly if you haven’t done much before. However, as long as you add things in gradually and know your what limit is you should be fine. You seem to be going about it in a level headed way so your judgement is probably the best tool here.

My own personal goals not going so great. Had some life situation upset with my flat and stuff, finding it difficult to motivate myself amongst this, which is silly because it would probably reduce stress from this situation.


I read this as running, doing an extra hours walk in the morning should be absolutely fine. You could even slowly build it into light jogs


Fuck ya uyghaz! Within 5lbs of my fitness goals finally. Took me about 1 year to get here, but shits gettin real finally




>What workouts do you do at home?
dumb bells
body weight stuff with heavy mechanical disadvantage
farmer carries
grip training
no bar bell type equipment due to no space sadly

based and robust


Is the link not working for anybody else?



There are no recipes easy enough for me to tolerate this anymore. Eating food and cooking is the single biggest nuisance and waste of time activity known to man. It's a constant battle to eat and especially to try and eat healthy, all the stores stock complete garbage so people choose to poison themselves out of ease. Under communism there would be food kitchens and cafeterias, but under this capitalist hellhole Id rather starve. You have to buy a million cooking gadgets and they dont make things any easier. Eating out is also a shit alternative unless you're rich and can afford 15$+ healthy food 4 times a day.

I will die on this hill, cooking should be abolished and capitalist mode of food consumption is utter trash and designed to take up every spare moment of your life.


Meal prep with comrades, it helps.


>go to soup kitchen
>get free meal
>espouse anti-capitalism while in line
I mean, look, will they get mad if I'm on a high income?


Agree with every single thing you said. It's incredibly frustrating….
There's no nutritious food near the office, so I don't like to go. Which means I spend most of my days at my apartment, fucking dying. Anyways…

I usually cook every day. If I have left over, I still have to heat it up in the stove because I don't have a microwave due to space. And yeah, I try to use the least number of plates and stuff so I don't have to clean so much up. Here's some recipes I do.

EZ filling chicken breast and potatoes meal (the most basic bitch meal of them all):'
Put potatoes in water and boil until you can stick a fork in it and it feels soft.

Get some chicken breasts. Hit them to tenderize them until they are kind of the same thickness all around (maybe like an inch). Put a random number of spices, random amounts. Defintely some salt, and some pepper.

Put them in a pan with a drizzle of oil. Medium heat. Should only have to turn them once during the cooking, but more times is ok if they're still raw.

Cut one open. Is it raw? put it back in. Otherwise enjoy.

EZ delicious salmon that will make you cry (if you like salmon skin)
get some salmon with skin.
Cut it into portions (maybe like 4 so you can eat it for 4 meals? depends on your calories goals). Each portion should go in line with the ribs. You want each piece to be around the same thickness all around. If your salmon has a long piece with not so much meat, you can cut it off and cook it as a separate piece.
heat a pan on medium, with a little oil.
once its hot, place the salmon skin down. Leave it on for a while until its brownish on the bottom. Then flip on all sides.

If you have boiled potatoes you can smash one into the pan and put some salt on it.

You can also put lime juice on the whole thing at the end. Fake lime juice works well too. Vinegar works too if you're in a pinch.

Other easy tips:
- Buy frozen fruit and vegetables. Better yet if they are pre-cooked (for vegetables).
- buy meal replacement powder, and replace one or two meals with it. It doesn't have to be soylent. Those retards didn't invent meal replacement.
- Drink tons of water and fiber before each meal. Powdered fiber is best (as opposed to pills). Metamucil is great. The first week will be not good until your body accommodates. This helps in regulating appetite, so you don't have to eat so many times.
- Greek yogurt is a good meal too. A small portion with some fruit (see the frozen thing above) and you're good to go.
I can't into meal prep. I just cook every time.


cant say I see this pov dawg I cook for myself every single day and its great

the issue isnt cooking itself the issue is how fucking overworked everyone is

I guarentee you would not hate cooking if you had ample free time to prep meals, cook and enjoy stuff rather than having to run around.

Also if you're a ameriburger I imagine the expeirence of getting food is more annoying, I live in the kind of city where a grocery shop for a week takes me 20 minutes to complete due to just having to walk across the road to get it.


I eat cheaply and 100% healthy. 100%.
I probably spend just a little more time prepping and cleaning as someone who eats tv dinners.


>I probably spend just a little more time prepping and cleaning as someone who eats tv dinners.
thats hard to believe but ya I have a hard time believing there are people who think cooking is this hard. The absolute longest it takes my to cook something is 45 minutes and thats because potatoes take forever to boil/bake. Sometimes Ill make a pasta sauce and you can let that simmer for hours and hours but thats just a matter of occasional stirring. If you really want to make it as simple as possible, get a crockpot, do 10 minutes of prep in the morning and come home to a meal


Indeed. I don't boil potatoes unless they're sliced. Otherwise I go crazy waiting for that shit.

You also have to realize that cooking takes a lot of planning, cleaning, and knowledge that to you is obvious but to many isn't.


>You also have to realize that cooking takes a lot of planning, cleaning, and knowledge that to you is obvious but to many isn't
thats true and I probably picked up more from my parents than I know, but I really think I learned most of what I currently know from just winging recipes I find online. You might fuck up a few times if its not a straight forward thing but its really not hard. I mean I taught myself to make pizza from scratch these last few weeks, if I can do it anyone can.
I think the biggest obstacle is rather the tools you have on hand. Ive invested a fair bit into my kitchen and appliances


>thats hard to believe but ya I have a hard time believing there are people who think cooking is this hard. The absolute longest it takes my to cook something is 45 minutes and thats because potatoes take forever to boil/bake.
Ok, a specific example. Let's go. I don't eat potatoes that often but eat a lot of other root vegetables that take slightly longer to cook. No way I'm waiting for 45 mins for potatoes to cook and no way I'm boiling them (nutrients will leach into the water).
>method 1
peel and chop potatoes into chips to reduce cooking time. cook in microwave in large covered pyrex bowl with a little water. 10-15mins prep and cooking when you've done it a couple of times.
>method 2
peel and cook (whole) potatoes in the steaming tray of a pressure cooker stove pot. I'm not a kitchen toys person but this one is as essential as a sharp knife. It cooks pulses, root vegetables and cheap meat cuts really quickly, healthily and efficiently. I got a steel one for $55. Prep and cook time for potatoes 15 mins with a little practice, no shit.
*cook time obviously varies a little with quantity.


I have a shit kitchen but I know how to cook because I experiment and I'm not afraid to fuck up. Plus I think it's valuable to invest time into making the food I make taste better, improving techniques etc.

I think recipes are a barrier for some. You should follow very vague recipes if you want to learn how to cook lmao. I wing all my meals and cook better than my sinking who is incredibly meticulous with recipes.


Update: >>32052
After getting my diet in order, and regular exercise, I can now see the progress. I think if I keep this up for maybe 4-5 more months, I'll be in very good shape, better than at any other point in my life. I saw myself in the mirror and I can see a muscular body beneath the fat. Maybe 6 kgs less of fat and I might finally be at my target weight. The scale hasn't moved in a bit, its been frustrating, but I think part of it is because I'm putting on muscle. It's really hard to tell tbh, but regardless, this is long term thing and expecting the scale to always go down is not the way to go. I just have to be consistent and disciplined for long periods of time and results will show.

Also, doing exercise no longer makes me want to kill myself, so that's also a huge benefit, lifestyle-wise. If I can do it, anyone can.


File: 1677375010296.jpg (47.31 KB, 369x368, grazi.jpg)

proud of you :3


Dollar store home gym adventures.
Consider a $10 planter platform with castors and an $8 set of pushup handles. Your feet aren't on a fixed point anymore and pushup variations become much more difficult in different positions. Add a $20 weight vest and it's a pretty serious strength workout.


Absolutely based keep going


hello - best bulking meals for someone that only has a hot plate and a microwave? and only one pan lmfao


If you could form a fitness/sports/street group, what would it be called?
Liubers (Soviet youth from area who beat up punks/hippies/bougie culture)
Jugendwiderstand ("Youth Resistance" Maoist group)

I was thinking October Movement (OCT. MVMT), something like that. Feel like its a good name


meat, veggies, and rice. Rice doesn't need to be made in a pot if your pan has a lip, just need to experiment with the ratio of water to rice, might need to re-add water while it cooks. If you can get a pot life will be much easier, you can get get cheap cuts of meat to make stews, save scraps to make stocks which are very nutritious.




Trained after a long time and was sore af for 3 days. Feelsbad but Im probably just getting older. I think past 30 muscles take longer to recover


You're doing good work comrade


>Get large glass pyrex bowl and glass lid
>4/5 egg whites I egg yolk
>chopped produce and herbs and spices, onions, garlic, chopped broccoli, chopped whatever
>nuke for 8-12 mins on max or until eggs are cooked
>Add olive oil or other cold pressed oil or coconut oil
>Handful of nuts or seeds
>Green leaves, spinach
>Add complex carbs. I like pulses and oats. A lot of you want to bulk, a little if you want to cut.
>Make it pretty if you care, I just scarf it down.


What else would you need? You have all the utensils necessary.


Hello, recently I got told about ready-to-use therapeutic food by some charity faggot trying to get me to donate to UNICEF. anyhow it seems interesting- theoretically 50 cents a bar, one bar is 500kcal and, from what i was told, at least 10g of protein. That seems like a godsend to a poor retard trying to bulk

the only thing is these things dont seem to actually exist. like sure i look it up online and i see various sites advertising that they make them, but nowhere are they commercially available. i am convinced they are a figment of the imagination to justify charity spending. please someone show me how to get these magicbulkbars


the whole point is i'm poor and all of those things are expensive. and i certainly dont own a food processor. nor a freezer atm lol


Bruh I dont know what to tell you then, bulking is expensive there's no other way around it. I used to be a poorfag too and I bought the cheapest food but I needed to eat a lot of it and it came out to at least 300$ in groceries every month. If you can't afford at least like 250$/month, just focus on exercise and strength training more and just eat as much as you can afford.

Contrary to bodybuilding chinlets, you dont necessarily need to bulk to get fitter/stronger, its mainly just for aesthetics. Just save more money until you can afford more groceries then buy cheap shit like peanut butter, oats, rice etc.


Dollar store gym adventures part 2
>stand in front of mirror
>Do a perfect chin up or pull up motion with the broomstick in front of the mirror
>Full range of motion, focus on the top position: how it feels, which muscles you're gonna be contracting, how it feels to pull the bar to your chest, how it feels to have your chest up and out, how it feels to have your shoulders locked back and down (scapula retracted).
>watch a video on perfect pull up form.
>keep doing the broomstck shit for a couple of weeks to train the muscles how to contract at the top of the pull up, stick pulled to your chest
>take it slow, you're fighting against a lifetime of hunching over a phone or keyboard and rounding your shoulders forward.
>Get weakest exercise band your can find
>Attach it to the roof or pull up bar or whatever and also to your broom stick, to provide very light resistance while doing the pull up motion in front of the mirror
>focus on the top position again , getting the stick to your chest, shoulders locked back, chin slightly tucked.
>keep watching videos on perfect pull up form
>slowly add more bands to increase the difficulty, always focusing on the top position - getting to it, holding it with good form.
>Now you are in a much better place to actually start training bodyweight pull ups with good form.
I was doing pull ups like MTG, shittily, until the realization about training for the top position. It feels like focusing on that for a few weeks has had a massive effect on strength, posture and shoulder width? Someone said that my neck looks noticeably thicker and shoulders look wider.
Do the same thing for dips, press ups and weighted squats. You'll be in extremely good shape without the cost of a gym.


Patriot Front Boxing Breakdown
Patriot Front Shield Training

If you can't fuck one of these chumps up, learn how.


>what would it be called
Iron Lads League

Then I'll call a meeting, jam the doors, burn the gym down and collect insurance money.


Interesting. I don't have anything I can hang from, but you just gave me the idea of using the bands attached to something on the ground, like a sofa or door, and doing "pull ups" lying down, horizontally.

I've been doing unweighted, squats, pushups, and rows (with bands). I've been demotivated from going to the gym, so I've been doing this simple daily routine at home instead. So far, only my chests are swelling up. Big booba for my future twink son bf.


>nteresting. I don't have anything I can hang from
Door pull up bars are $20 in some dollar stores. The reason I posted that blogpost is that focussing on something like pull ups, done conciously with perfect form, has given me better overall results than time in a gym.


watch some videos on how to exercise without equipment. A pull up motion can be kind of replaced with an upside down row, hanging under a table. It's pretty good.


Share video
I can't picture it.



Just took cretene for the first time ten minutes ago.

What can I expect?


Nothing major son fewer joint pains and maybe kidney problems


Drink water because creatine and the powder dehydrates the fuck out of you.


File: 1683496277931.jpg (Spoiler Image, 1.04 MB, 1448x2047, 1681399960830581.jpg)

is there a way to avoid flabby muscles? do i just need to workout with less breaks or increase weighs?


Do you guys work abductors? I have so much power in my ass and upper pelvic area, I think I could crush greek gods into dust by juggling my glutes


tighten your skin and maintain elasticity in general by eating well and getting enough sleep. stay out of the sun with sunblock, moisturie your whole body and rub retinol on flab. also work out muscles for support, like don't neglect less prominent muscles etc, you wanna hit em all. or do you mean like how to make only lean muscle with less fat? if so aim for a 1/3 ratio of protein to carbs/fats and take ashwagandha to boost T and lower cortisol. and yeah try to stay physically active all day every day in order to raise your metabolism, there is ways to tho this even at the computer


As I've aged, my ass has looked less and less plump, and more like a Europ*an ass, so I've made it a point to start training more and more ass.


based. wyd?


>there is ways to do this even at the computer
How? I have a desk job. I've resorted to using elastic bands to sneak in some bicep curls and rows recently.


I do Bulgarian split squats, but recently trying hip thrusts. I feel the hip thrusts activate my ass more, so I think I'll do more than Bulgarian squats. I also sometimes do hip abduction with resistance bands.

I haven't been to the gym recently, so I do this mostly at home. If I go to the gym, then I do all the leg workouts. Its a small gym, and they don't really have a machine that targets the ass, the gulteus maxibussy, that specifically, unfortunately.


yeah that's not a bad idea. swap out your chair for an excercise ball if you can. I like to stick on ankle weights and slowly stretch my legs out one foot at time while sitting on the ball doing whatever on the computer. if you can break every so often to do some body weight excercises like planks or squats or tricep dips just to stretch out and move around a little it's good to get your blood pumping. If you can do bands at your work station without feeling self conscious or whatever then there is tons of excercises you can do that don't need heavy equipment so you can hit different muscles throughout the day


Which ones are hip thrusts? Is it like glute bridge pulse? https://www.exercise.com/exercises/bridge-pulse-527964f0-f31e-42fe-af86-d13f73bd0ba0/
Good you do abdcutions tho. Most people actually overwork out the other muscles of the ass more than the gluteus maximus and neglect the other 2(3?) one thing that's important is ass lift, which the glute bridge excercises are good for


File: 1683539314427.png (159.24 KB, 900x600, ClipboardImage.png)

Its like glute bridge but raised. This is with weight but without weight you can still feel it.
At home I have push up handles and resistance bands. But I also have a treadmill for walking that I used while on a standing desk. I had to get rid of my previous standing desk, but I plan on buying a new one. It's really nice to walk while I work. Some days I got 20k steps before work was even over.

I have a new job and I'm going to the office more, so I don't get so much time at home.


>Its like glute bridge but raised. This is with weight but without weight you can still feel it.
cool thanks. gotta try this


Damn, otherwise educated people really do hate the idea of any kind of competence or confidence in themselves or their comrades.


Being fit is a very important pillar of mental health and general health.

I get the opposite feeling from everyone, friends, leftists, or whomever. People from my collective, organized yoga classes, self defense, and some went to the gym together. It's not about some "leftists are stronk to fight fascism" just basic health and self-defense for safety because of living in a dangerous city.
Make that ass GROW!
I was reading today that creatine takes some time to accumulate in your muscles. I don't know if its my imagination but I feel a bit more swollen since I started taking it. Maybe I'm just noticing changes of my workout.

I'm slowly growing some massive pec-tits. Not sure if I should tone down the pushups and focus more on something else…. My main goal is to lose weight and gain muscle so that I can have more steady blood sugar and not lose muscle while I lose weight.


are there any drugs that make exercising enjoyable lol




No shame in caffeine


It gets better after doing it for a while. Sporty people have no idea how shit starting to exercise can feel. Start small. Have small goals you can measure and achieve. Stay active during the day, keep the blood pumping. Every hour or two do something that raises your heart rate.
You'll have way way more energy and doing exercise won't feel as shit.


weed feels nice as long as you dont do anything risky
not so sure about stims, if youre anxious youll feel even worse
benzos could work too as long as its a low dose


GUISE GUISE. What gym clothes should I get? I want something that wicks moisture and doesnt leave me all sweaty. I tried a polyester shirt and it just traps the sweat and doesn't help. Cotton soaks too much and gets all wet and stinky.




what do people usually hammer curl here


chinlets that do vanity isolation exercises


File: 1684003094307.png (133.07 KB, 416x449, 65jwyz.png)

do pre workout stims make much of a difference? all i know about them is that they have a bunch of caffeine and other things in them. is there a difference between them and say, a cup of coffee or black tea?


65 lbs. 29.5 kg


No. It's porky consumerism.


I am sick of my left arm being shorter by two inches and fucking up every bilateral exercise.
Tried kettlmemes and ended up smashing my forearms to bits.


Started doing creatine like a month ago. Really nice. Also on Magnesium glycenate. And also on vitamin D, and vitamin b12 due to coming low on blood tests. I now have nice boobs made of fat and muscle. Also my ass is a little fuller. Still struggling with the cutting part. God damn is losing weight hard! How do people do that shit?

I use different things depending on the day, the fit I'm going for, and how I feel. Usually breathy shorts and cotton underwear, plus a graphic tee I don't care about.
There's a bunch of exercises that don't require both hands.
I actively avoid that shit. No thanks.


different things work for different people. try them out and post results


do weighted blankets turn sleeping into a workout


optimizoor here. you mfer. this is so very good.


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>try them out and post results
i used this. wasn't cheap but it wasn't as expensive as the stims i saw at nutrient stores, and was at walgreens and was curious. i put a little bit bit in a cup of water (less than the serving size) and it tasted like grape soda, minus the carbonation. 20 minutes later i would get a buzz that worked as i worked out, and would actually last throughout the day. this buzz was also stronger + lasted longer than any tea or coffee i've had, and i wouldn't have a sharp comedown like i did with those.
should mention that when i tried it i did not think it would have caffeine but a caffeine substitute. a brainlet move of me bc i usually read the nutrition facts. and nope. it has more caffeine than a monster energy drink, as well as other nurtients i did not recognize.
i've never had a full serving of this yet, and would probably be too terrified to.


Nope, they are a spook. 200mg of caffeine, or from memory 2,5 average shots of coffee is more than enough. Spend the money on clean food or unadulterated bulk whey protein if you have to buy something.


or buy actual drugs


>started gym routine
>was sometimes sloppy and sometimes forced to miss workouts due to conflicts, but overall building consistency
>realized I misread the routine
>I've missed an entire 5x5 on two exercises every single session
>for about two months

anyway now I have to start scouting the nearby gym to see when it's not full and I can spend
2 x 30 minutes in the rack without pissing people off. I really thought the place wouldn't be packed at midnight on a friday, but shit, what do I know?


>midnight on a Friday
Bruuhhhh my gym opens from 9 am to 10 pm. Saturdays closes 8 pm, Sundays closes 6 pm.
Its a small gym, not super busy, but the hours are a fucking pain the ass.


That's Billy Herrington.


Ah, ok


They are literally counter-revolutionary.

You know what must be done…


Using a weighted vest and doing some kind of _outdoors_circuit training/calistenics/cardio would be more beneficial for most people than the usual gym experience.


can't mirin mah bros there


Fell off the wagon for a week now my shit is kinda fucked
Doin a project in my workout area, hopefully done in two days so I can get back at it. Could use some inspo
Strong lifts to you frens
>do pre workout stims make much of a difference?
Yes if you mean amphetamines


This one doesn't even have staff, so they just auto-lock the electronic door at midnight and unlock at 6:00.


when i sit and type to tie my shoelaces, in that position of sitting and touching my toes, i feel a pain in my pelvic, groin region
anyone else feel that? any familiar injury?


Ask doctor for referral to physiotherapist if you want to know for certain
Speculating it might be a tendon issue or early arthritis?


File: 1685083172368.mp4 (613.84 KB, 720x406, unzipped_me.mp4)

did my first proper leg day in months



what can i do to prevent arthiritis, do you know anything to solve a tendon? will stretching help


When and how did it start?


eat healthy, eat enough creatine, eat enough omega 3s, excercise regularly but not too much wear on joints, about kajillion different anti-aging/longevity compounds, anti inflammatories like tumeric, cannabis oil, ashwagandha for lower stress and cortisol and increase T if u r male, sleep as close as possible to 8 hours straight every night etc.


I think when I started running everyday, I hop on platforms too with one leg


it's so over.


lmao y? cheap and easy to do all or most rq with a routine. the more you do the moar energy and motivation you have for adding more in


It's only just begun


o also good posture, including walking, texting, computer, sleep. if there is something fucked start by correcting that for ez improvements


also I am a massive autist and used to be really dysfunctional so no doomer cope
you will eat the bugs
you will do the healthy habits and things you enjoy
and you will be happy


yeah ik, it's just that micro managing all this stuff, my brain fries out a lil, ill try my best

do i need to take creatine supplements or are there general foods that have it?


>yeah ik, it's just that micro managing all this stuff, my brain fries out a lil, ill try my best
Yeah understandable
>do i need to take creatine supplements or are there general foods that have it?
Good question. I know fish has a lot but idk if it's enough to reach optimal levels for health, especially if u work out a lot. Vegetarians have lower levels of creatine unless they supplement. Do you ever protein shakes? if you put half a teaspoon of micronised creatine in a shake the taste and texture will probably not be detectable and it'll dissolve b4 the powder. Some people make baked protein squares, like a brownie, instead of the shakes, you can put all the vitamins and supplements u take in that. Can serve as a full meal replacement. Requires some baking but you can make a bunch at once and store em in ur fridge or freezer. Not too much harder than a shake you gotta wash each time, if you do those. If you workout and don't get enough protein that also is gonna cause your joints to ache like hell. Luckily it's reversible.


the good burnnn


i tried fruits, but i've found the flavourless cheap soy powder i have, blends well into most savoury dishes i eat, so i just mix it and eat like that

damn i'm a vegetarian, i thought creatine was only for blowing up muscles and making them look good and not a important vitamin type deal


However you like it is how to do it

>damn i'm a vegetarian, i thought creatine was only for blowing up muscles and making them look good and not a important vitamin type deal

yeah. fr if you are vegetarian it's good for a lot of stuff but you gotta eat some additional nutrients you might lack otherwise, could be why your joints ache. Creatine is very important for health and strength and endurance, u could be deficient in other vitamins tol tho, like for example vitamin b12


>urban coastal elite moves to backward inland rural
>there's some hiking paths and parks with mostly groups of old women
>go to park for daylight, walk and light training at lunch most days
>people stare at first, eventually become known
>over 6 months some of the old women start to bring younger women with them
>they're doing my convict conditioning exercises on park benches


Very cool

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