No.39663
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/ No.39669
What's like the minimum that I need to do to be healthy? Something that does not take hours and can be done in my small room.
No.39670
>>39669 Pushups, Pullups, High Knees and Jumping Jacks with a little weight lifting and stretches.
- 20-30 Push-ups in the morning
- 5-10 pullups (if you can raise your legs as you do so to make an L shape, that's a good ab work-out)
- 30-50 jumping jacks (you can also do 30 with 5 pound weights in your hands/on your legs)
- 10 High Knees (rapidly raising your knee as high as possible while standing in one place)
- Trunk Twists and leg stretches (3-5 each side)
- Lifting a 15-30lb weight in arm curls, 7 each side, extremely slowly.
- 20 Crunches
This is what I'd recommend as a minimal work-out to upkeep your health, get decent musculature and reduce fat… so long as you eat properly, reduce junk food eat fruits and vegetables, no fast-food burgers etc. Eat properly cooked food, a Mediterranean diet is pretty good, though honestly as long as it's properly cooked meals, you're good.
For Cardio either running (don't jog, you'll fuck up your knees) or swimming. I prefer the latter because Running bores the shit outta me unless I'm chasing something or racing to reach a destination on time. Alternatively if you have time to kill, take a long, fast-paced hike in a woodland, it's not quite a work-out but it'll get your heart pumping.
No.39684
>>39670Bro if I had a place to do pull-ups from I would have hanged myself from it by now.
No.39685
>>39684You can get door pullup bar for couple bucks. Also check out google maps for workout parks near your place.
No.40251
>>39663working out is for meatheaded narcissists with ugly faces. unless yr a 10/10 with supermodelesque features and perfect genes you should be starving yourself until you’re a dainty waif.
your muscles will fall apart and you’ll become old and decrepit so all that sweating and grunting will have been for nothing.
No.40252
>>40251>your muscles will fall apart and you’ll become old and decrepit so all that sweating and grunting will have been for nothingYou will die so why be a leftist? Checkmate.
A healthy lifestyle will postpone that anyway.
No.40260
>>40251Muscle atrophy will happen with age. It will happen much faster if you do not excercise them. Excercises lead to longer life and higher quality of life, with proper regimen you can in your 70s being able to move better than most people in their 40-50s or even 30s if they are fat.
No.40263
>>39669Eating a balanced nutritional diet and daily cardio.
>>40251I'd rather be ugly and in shape than ugly and out of shape.
No.40296
I wish my lazy ass friends didn't fucking blow me off and stop going to the gym after like a month. I'm still going after 5 months but I have no one to spot me or just work out with.
No.40305
>>40296socially it's kinda awkward but for training unless you awnna reach muscle failure at legpress or similar excercises where you die or look goofy as in squats theres no downside. no chatter keeps your exercises on time
No.40376
>>40251Quality of life is greater on old people with muscle. Kids and adolescents also benefit greatly in terms of growth and health with exercise. And for being a functional adult who's not miserable, exercise is absolutely a necessity, basically impossible to be happy long term if you don't do physical activity.
No.40379
>>40296Congrats! I've been doing regular exercise for around 5 months as well, plus dieting. I don't notice significant changes, not even in photos, but people tell me all the time they do, and even new people I meet remark that they can tell I work out or look fit. I still feel fat and flabby lol, my ex told me that it might be the same phenomenon that people with body dismorphia have.
I had a mild break down or loss of motivation since I didn't feel any different. But on the other hand, doing exercise has done wonders for me, plus I'm in it for the long long haul. 5 months is nothing in the grand scheme of things. I've been doing semi regular exercise for a year and a half now.
An entire year was spent in ramping up, struggling to change my eating habits, my sleeping habits, going to therapy, drinking less, eating less, drinking protein shakes, taking supplements, slowly and patiently ramping up the habit of doing small exercises at home, walking 8k steps during the day, merely attending the gym once a week or another exercise activity, and so on.
Now I go to the gym twice a week on average, and bouldering twice a week on average. My weight is very slowly going down, slowly but surely.
One of the major keys is just accepting that this is your new life. it's not about the results, it's just about what you have to do now. Seeking results can be very demotivating because your mind can be incapable of seeing them, even when they're there.
No.40380
>>39669Getting the blood flowing every hour or two, 8k steps, will already do wonders for your body. Jumping jacks, pushups, squats, are all things that quickly get the blood pumping.
Be mindful that you can't simply go from 0 to active one day to the next. Not because it's physically hard, but because habits take a long time to form and can be fickle when they're created quickly.
Then for resistance training, you want to do very heavy reps with something like gymnastic bars. Especially focused on the part of the exercise in which you're resisting to the rest position rather than the extended full force position. I can find videos for you but basically calisthenics but very heavy weight. You want to train at your limit. By doing this you maximize the benefit of the exercise in the least amount of time possible.
Again, the principle of habits being slowly built applies here.
Watch a summary of atomic habits on YouTube.
No.40381
>>40380For example, for pull ups, if you can do 8 pull ups, then maybe add weight with a belt. Then if you can't do 5, do them by starting from the final "up" position, and controlling the weight down as best you can.
No.40496
What are ya'lls thoughts on pot and fitness? I dont love being high, but I know it increases metabolism and helps recovery. Any of you think MJ can help me to cut more weight?
No.40565
>>40496Nah, that's bro science shit. Completely not necessary nor significantly useful.
No.40567
>>40496It's probably not going to be helpful unless you use it to manage chronic pain or something.
No.40568
>>40496Maybe, if you don't like weed anyways why bother with it?
No.40584
>>40379Yeah, I feel the same as ever. I feel sore a lot. I guess I look slightly more toned? But I'm gonna keep working and making small changes as I go.
No.40602
>>40584Are you eating enough protein?
No.40627
>>40296>but I have no one to spot me or just work out withSame, but I do have sports teams on the side and after a couple of seasons I've finally found teams which are friends and do friend shit afterwards instead of just fucking off home to wank.
I don't do exercises that require spots (just have to set up the rack properly) but it's better to have an accountability buddy like a friend.
No.40647
>>40627Is there any point to joining sports teams if I'm not athletic? Forget about fitness, I'm just bad and clumsy when it comes to sports. I don't want to drag a team down with my retardation.
No.40649
>>40647If it's a casual league/team I don't think people will mind that much.
No.41000
These protein+fiber farts will fucking kill a small bird if it happens to be near my ass at the wrong time. How is there so much gas.
I went on a date, the guy 'mired my muscles. I was also filled with gas to the brim. I couldn't dare let one out, lest I give his nose hairs a perm.
No.41163
>>41000Shid and fard :DDDDD
No.41166
Starting bulk today. Extremely paranoid about gaining too much fat and ruining my physique. Biggest issue is that all the gyms in my area are too expensive, so I am restricted to bodyweight workout, which is fine for upper body, but not sure how am I supposed to work out my legs. Any advice?
No.41167
>>41166I find pistol squats max out my quad capacity. Besides that, any weighted squats would be a good start. Maybe there's some cheapish gadget you can get?
I also fear bulking. I'm not sure I'll ever bulk. I'm still struggling to lose weight. I've lost a lot but still lots to go, around 10kgs I suspect.
No.41170
>>41166Just pay attention to your gains and adjust your calories so you aren't putting on too much fat.
No.41186
Cumrags, I crunched some numbers and apparently I've been going on average once per week to the gym. I do other sports, on average I go 11 times to do other sports and 4 to the gym.
I have seen some very good gains, but god damn, once a week is nothing! I was sure I was going twice a week on average. So as a next goal, I'll try to increase those numbers. The goal is to slowly increase it to 4 times a week, plus the other 11 sport activities keep them the same.
It's such an uphill battle. I can't believe I'm active half the month! It's actually pretty surprising for me. I've never been so active. The effort is well worth it, but god damn is it a shit ton of effort. From rotting in bed, depths of hell of depression, to managing to be active every other day.
If you're in a similar situation, keep it up 👍 don't get discouraged if you constantly fail. Just keep going. Failing is normal.
No.41269
>feel like absolute fucking garbage
>suicidal thoughts tier
>drink a shit ton of water
>get the heart rate up for a bit
>no longer feeling bad
>feel great actually
Fucking annoying how physical activity and having your nutrients and resources in perfect alignment is the minimum requirement to not feeling like shit.
Especially since it's so hard to actually do physical activity for a myriad of reasons.
No.41270
just did hip thrusts until I came.
Feels great desu.
No.41271
>>41186>keep it up 👍wagmi
No.41317
>>41269on the plus side you can make yourself feel pretty good just by taking care of yourself. not the case for everybody sadly.
No.41844
>>41843If you want a ""femboy build"" you first need to lose weight. There are easier and more effective ways of losing weight than not eating or doing weird diets. The most important thing about losing weight is to choose a strategy you can actually keep. As someone who has lost some weight, I can tell you that for me simply starving, eating very little, etc is sustainable only for a few days, at best a week, and you will be fucking miserable those days. After that you'll still have a bunch of weight to put off. Might as well do something you can maintain long term and still lose weight.
But if you want to eat my semen, I would gladly provide.
No.41845
>>41269you should try running and get the runner's high. it's pretty awesome. like what you're describing but much bigger.
No.41846
>>41000bulkfarts are probably the worst, most uncomfortable part about lifting. only second to getting injured.
No.41851
>>41842I fucking hate Squat University's clickbait bullshit. Even if there is good info in there, don't just put hot women in your thumbnails you fucking hack.
On that note, anon, may I interest you in
>>>/siberia/427791 No.41853
>>41842What did she feel there?
No.41864
>>41851>may I interest you in You might, since I contributed to it and the prior thread. (Since it's at bump limit we better get that one archived and a new one started).
>hate Squat University's clickbait bullshit. Even if there is good info in there, don't just put hot women in your thumbnails you fucking hack. Fair, I only posted it because of the info and the girl.
No.41866
Btw, I've lost around 6 kgs since August and put on a lot of muscle. Most of the weight lost and muscle gained have been since February. I'm way way more capable of managing my diet and calorie intake. It has taken a lot to gain the understanding of things that now seem basic. Like eating protein is good for weight loss, the key to weight loss is calorie in calorie out, etc.
I injured my rotator cuff, but in general everything is going quite well. I'm doing a cut and in a few more weeks I'll have the least amount of body fat I've had for decades, and I'm already the most muscular I've ever been.
Things are going great 👍 inshallah they'll just keep getting better.
>>41845I know I need to start cardio but I'm still building the habit of going to the gym.
>>41846 No.41993
EVERYONE. POST PROGRESS REPORT, RIGHT NOW!
>>41875Nice. I kind of fear doing squats because technique is so delicate and so important. Maybe if I get a coach or a seasoned gym goer.
No.41994
>>41993>progress reportKinda lagging off because of depression and work getting in the way. Gonna start up calisthenics again though and buying myself a new set of Kettlebells.
No.41996
>>41993>progress reportMy dumb ass just figured out the other day I can do rows with resistance bands like picrel instead of standing on the band and bent-over. I'm cutting so lower weight and more reps will help burn more calories and require less recovery/healing (at least that's the idea).
>I kind of fear doing squats because technique is so delicate and so important.You will be ok if you start at a beginner weight instead of doing like crossfit bozos. If you can't find a buddy to correct your form, you can set up your phone camera to record and compare to a demonstration video. Some wise people have said that you are served well if you start by squatting just the bar and focusing on perfecting the form before adding weight.
No.41999
>>41993Abandoned the gym, attempting to ease back in starting this Friday. Sports 4 times a week.
No.42002
>>41993I'm not making any progress in fact it's the opposite.
No.42006
Exercises for getting a thigh gap, the channel is called Women's Workout Channel and it's actually pretty good, even for men looking for a more lean build. No clickbait either.
>Best Inner Thigh Exercises! Get a Thigh Gaphttps://www.youtube.com/watch?v=A8Mr9XBc1HI https://files.catbox.moe/w8i2uy.mp4 Other exercises for thighs:
1. Plié
2. Plié heel lift (right)
3. Plié heel lift (left)
4. Alternating plié heel lift
5. Elevated plié pulse
Long story short, Pliés are important! Make sure to keep your core tight and breath. Can be done with weight.
https://www.youtube.com/watch?v=eGNJrmha0NM No.42007
>>42006>"toning" muscles to get a thigh gapYou get a thigh gap through losing fat, and you can't spot-reduce by working specific muscles. It's also just a genetics thing - different people have differently shaped hips.
No.42010
>>42007Well, that's not quite true. Thigh exersizes, reduce the loose meat of the thighs and raise the ass, which in turn tightens the area and widens the natural gap. I'll try to post detailed images when I get on a computer.
No.42019
>>41994Why do you think you got depression? Good luck comrade, you can do this.
>>41996If you want to burn calories, then doing lots of low intensity exercise will help the most. Eg brisk walking for an hour or two, ideally on incline.
As for squatting, yeah, I just don't see the point. I was doing with the smith machine but I was doing too much weight and I felt it was injuring me. Maybe a day that the gym is not too full I'll give the cellphone recording a try.
>>41999Nice! What sports do you do?
>>42010I've only heard
>>42007 before too. I don't have a gap. But I do have big legs. I'm cutting so let's see how that goes.
As for a big ass, I value it highly and unfortunately don't train it enough.
No.42025
>>42019>smith machinenot ideal for a lot of reasons, but in particular it won't help your form because it stabilizes the bar for you, you are much safer starting with minimum weight and making sure you get the form right.
>>42019>If you want to burn calories, then doing lots of low intensity exercise will help the mostfor sure, but I'm trying to maintain muscle mass while I lose weight so I'm still doing resistance too, just in a different "mode"
No.42039
>>42036North Korea's super soldier program continues apace
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