Since nobody has made a new one and people keep asking for it I made the next one.
Beginner's Health and Fitness Guide, aka "the /fit/ sticky" -
http://liamrosen.com/fitness.html Swole-Soldiers Edition
Previous threads on
>>>/alt_archive/Finally decided to count calories. I'm eating around 1800 daily but I'm not dropping weight as fast. Seems I will need to increase my c*rdio. I was trying to avoid it but now it seems that unless I want to be in a miserable calorie deficit for longer, I'll have to do more cardio.
>>45494You'll be fine.
>>45545If it's for psychological reasons, then maybe try one of those weights + cardio programs. Like cross fit. There's a bunch of these. Or just go to the gym, do weights then cardio. Both provide different health benefits, although there's a lot of overlap.
>>45555Post the exact nutritional values and total grams or liters of the thing. If they're in imperialist units, translate them plz.
Just did 5x5 135lbs dead, didn't take much time.
>>45562>Like cross fit. There's a bunch of these. Have been warned against at least cross-fit because of injuries.
>Both provide different health benefits, although there's a lot of overlap. Might give this a go.
Raving is the only cardio I can tolerate.
>>45563>Just did 5x5 135lbs dead, didn't take much time.I started DL 135lbs as a DYEL because my gym didn't have bumpers. I'm grateful I didn't murder my back being retarded like that.
>>45545how skinny are you exactly? (height and weight) in my opinion there's nothing better than calisthenics for someone who's thin, weight lifting should come after you maxxed out calisthenics progressions.
>Anecdotally is some of this still in appearances or would it be better to just go for aerobic exercise?what did you even mean here?
>>45562>recommending crossfit everwhy would anyone do this?
>>45564>Circuit trainingDon't really trust 50's routines either, but for different reasons, ha.
>>45580>I started DL 135lbs as a DYEL because my gym didn't have bumpersNice.
>>45581>how skinny are you exactly? (height and weight)On a good day: 6'2" and 150lbs or 188cm and 68kg. BMI of 19.26 so just barely not underweight. Maybe just need GOMAD or something.
>calisthenicsWill look into it.
>what did you even mean here?Was curious if the psychological improvements were mostly endorphins which might be best got through aerobic exercise or from appearance improvements in peoples personal experience.
>>45583>Maybe just need GOMAD or somethingdepends on your objective:
health: any training at all, but nothing beats cardio + stretching
aesthetics: hypertrophy training (training hard with high intensity reaching failure between 4-12 reps, 3 sets minimum)
strength/endurance: basically the same as hypertrophy but with higher rep volume for endurance, lower for strength.
again, I'd recommend you to find a calisthenics routine, pretty much all of them work, but pick whatever you feel like and don't worry about having to start at the easiest progressions, you might think it looks ridiculous but it doesn't.
>Was curious if the psychological improvements were mostly endorphins which might be best got through aerobic exercise or from appearance improvements in peoples personal experienceif you accompany your training with proper diet I reckon it's a bit of everything, your body working better and producing the right amount of hormones, cardiovascular system being able to supply your body of nutrients, and then the mental repercussions of you noticing you can move easier and are stronger, and if you look better there's that as well, yes.
not a psychiatrist though so it's just an idea.
Did 5x5 90lbs bench, and (as a test to determine a calisthenics routine) 3x8 pushups and horizontal rows. Also five sporadic pull-ups. Looking at
https://nick-e.com/bwsf/ (pic related) Some of the exercises seem a little janky (looking ridiculous as you mention) but guess that's fine.
>>45586>I'd recommend you to find a calisthenics routineThis might be good for me just because seem to seriously lack the motivation to do a full weights routine at the moment. Have just done a few lifts the last week because of posts in this thread. It's not like it used to be.
>what causes psychological improvements?>a bit of everything.Makes sense to me. Though doesn't help with prioritizing routines much, seem to have found one to try out anyway.
Welp, might actually try the completion criteria:
https://nick-e.com/bwsf/#completion to see if can pass on to a more advanced program first. Think it would be close, and not easy.
>>45588Day three of the BWSF routine.
It seems to be going well.
Better form already.
>>45715Have decided omit the core accessory work.
Read online that it's mostly for coordination, which is no doubt important.
>>45710how about you actually go to the doctor and get proper treatment? I mean, if it still hurts I don't think we could help you on an image board.
how the fuck do you get ghosted by a doctor anyway
>>45712>Best fat burning exerciseno such thing as a "bst fat burning exercise", there are exercises which burn more fat than others, but all exercises are pretty much shit when it comes to burning fat, because you only burn like 300 kcal at max effort, that's like 100g of fries (maybe 10-15 fries).
walking/running is still good cardio, and it will help you lose weight, but not by burning fat, just staying active is enough to force your body to keep the muscles active, and therefore spend more energy on maintaining them.
>>45713just google "how to count calories", I don't think you'll find a bad guide online, it's pretty simple, it's about weighing food and checking their macros.
>>45715>>45733great, keep going m8.
also, I'm not familiar with that routine but don't skip core stuff, again, no matter how retarded it looks or feels, you kind of need it, and simple core exercises are needed to learn to brace since you use it for the rest of the exercises.
>>45736>no such thing as a "bst fat burning exercise"Lies. Long sessions of brisk walking :P
Or just walking a ton during the day.
>>45783Yes, but also yes. You can start on your weaker side for example, to give it a bit more push.
Planks are trash exercises for most purposes. No idea what your goals are though.
>>45783>If I just keep doing it will it catch up or do I have to work that side harder?if you train both sides to the weaker side's limit, it will eventually catch up, no need to work one side harder than the other.
but not with planks it won't, do ab exercises like leg raises (do regular ones and the ones that focus on obliques) and the weaker side will be the limiting factor until they catch up.
>>45784>Long sessions of brisk walking :PI mean, you're allowed to believe whatever you want, but I reckon my explanation was decent enough for anyone to understand.
>>45786god I hate "dr" mike, planks are great, they're only bad if you're trying to look like a misshapen gorilla for bodybuilding competitions like him.
otherwise planks are great, it's the main exercise to build bracing strength, which if you're not a retarded bodybuilder is the most useful thing for training because you brace for literally all of the other exercises.
>>45785well I think I answered this above.
>>45799>I mean, you're allowed to believe whatever you want, but I reckon my explanation was decent enough for anyone to understandRude. In terms of fat to carb burning ratio, high intensity exercise burns carbs at a larger rate. Working on what you correctly said, walking is way easier to maintain for longer periods of time than sprinting, which means you can burn more calories. Also high intensity workouts tends to give people cravings because their carb storage is depleted. Walking does not do this, which means you can burn more calories, and not eat them all again afterwards unlike say running.
>they're only bad if you're trying to look like a misshapen gorilla for bodybuilding competitions like him.It's really hard to achieve looking like a misshapen gorilla. Abs are not special muscles. They grow and strengthen in the same manner as other muscles. You don't hold out weights for 1 minute to grow biceps. If you want to strengthen them effectively, then weighted/resistance crunches are the way to go. Planks offer very little stimulus compared to crunches.
If you have reasons to believe otherwise, I'm happy to hear.
>>45800>Rudeah stop being so sensitive
>walking is way easier to maintain for longer periods of time than sprinting, which means you can burn more calories.yes, so? it doesn't matter what you do for your workout in terms of burning fat, a professional cyclist competing for hours on end burns at most 500 kcal, no regular person trains as hard as a professional cyclist, we burn at most 300 kcal, which is negligible, what helps about working out is the fact that your body needs to spend more energy to maintain your muscles active as opposed to being atrophied and spending much less THROUGHOUT THE DAY, not during exercise, just train whatever, it'll help to lose weight.
>Also high intensity workouts tends to give people cravings because their carb storage is depleted. Walking does not do this, which means you can burn more calories, and not eat them all again afterwards unlike say running.I don't know about this, but let's say you're right, you're not burning more calories, you'd be just eating less, but I can't confirm anyway.
>It's really hard to achieve looking like a misshapen gorillanever said it wasn't
>Abs are not special muscleswell, first of all I never said they were different, but you're talking about hypertrophy, which is not what you should train your abs for, since they barely grow at all, if you want to get better at other excercises you need endurance in your abs, and that's what planks are good for, pay attention to how I specifically said planks don't make you gain more strength and adviced to do leg raises instead.
but no, you don't care about what I've got to say, you just make strawmen to "win an argumen" or whatever.
>>45803the ones you do to the sides, windswhield wiper leg raises I think they're called, or something like that, just google "oblique leg raises".
>Why are they better than side planks?they're not, they're just different, planks are for endurance, leg raises are for strength.
>>4580yes, it is great, but it's rather advanced.
>>45710You need to diagnose it first so you know what treatments work and which make it worst (e.g. stretching can make an inflammation worse). There's many different issues that you could have. Could be bicep tendonitis if you have pain in front of the shoulder, could be any of the rotator cuffs, could be multiple things at once.
And stop doing anything that aggravates it. Only after the pain goes away try adding one exercise at a time with lighter weight, do fewer sets with slower and controlled reps, and maybe reduce range of motion. You need to eliminate whatever caused your issue originally, which is different from what aggravates it once the issue is already there.
Overhead and bench press in particular can cause shoulder issues for many different reasons, so I would definitely stop doing those until it goes away.
>>45802Fellow poster, I ask you to chill a bit? Perhaps its a cultural barrier because your post does read as rude. I'm just sharing my opinion, on top of yours. Why go straight to the idea that we're fighting and one of us must win a discussion? I conceded to most of what you were saying and gave further pointers. Discussion can be productive and lead to a deeper understanding, which is why I ask you to please point to my errors of thinking, it's not about winning….
As I said, low intensity cardio is easier to maintain for long periods of time than high intensity cardio. Which means you can do more and burn more calories total. Not everyone can run for 30 minutes, but many can walk for a full hour. This is what I meant. Besides the point that high intensity cardio burns more carb storages and can lead to increased cravings for the same amount of calories burnt. I think we both agree that diet and calorie restriction is more important than burning calories by cardio.
>your body needs to spend more energy to maintain your muscles active as opposed to being atrophied and spending much less THROUGHOUT THE DAY, not during exercise, just train whatever, it'll help to lose weight.The calorie expenditure change due to increased muscle mass is relatively small. Maybe you didn't mean that, I couldn't parse your comment to be honest. I'm guessing at what it's saying.
>pay attention to how I specifically said planks don't make you gain more strengthFair enough, because in another part you did say they aren't good for strength. However, you also said this:
<otherwise planks are great, it's the main exercise to build bracing strengthI hope you see why I responded in such a manner.
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