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First Thread : >>112815
This is for diet and fitness related things only.
-Post your goals, your current state, like yout weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.
Feel free to post charts of your progress! If you're doing daily reports, remember to sage.
Also, a reminder that we all have our ups and downs. You're human, allow yourself to fail. Just pick yourself up again and don't give up.
No ana, please.
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Blogpost time to get the thread going>-Post your goals, your current state, like yout weight or measurements;
Currently about 60kg at 172cm, started in July at ~66kg. GW is 55 at the bare minimum, it's almost underweight but I've been that weight before and still had fat legs so unfortunately I'm gonna have to reevaluate when I reach it and possibly lose more. >-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
Eating about 1200-1300 cal on average, I try to eat under 1200 on weekdays so I can go out for bigger meals on the weekend. No special diet except trying to cut down on sugar and bread. Doing sport 1-3 times a week and going for hr long walks on other days, and I plan on joining a gym in the next few months, I just wanna make sure I'm 100% committed and not wasting my money.>-And how to be held accountable for it, like biweekly weigh-ins or measurings.
Weighing every day for consistency in my data, measuring when I feel skinny/try on clothes.
It's going suspiciously well so far, my hunger levels are manageable, had no real binges or serious cravings throwing me off track. But I'm only cautiously optimistic, I keep waiting for the other shoe to drop and to start binging and eating crap because that's what happened with past attempts. But I think there are some key differences this time>found some really good low cal foods that work for me, also strawberries are really cheap atm so I'm living on them and yoghurt>weighing every day >focusing on overall average intake rather than trying to get 1200 exactly every single day>eating at set times so I never get too hungry and never have to make a choice whether to snack or not
My biggest struggle is accurately calorie counting, it's almost impossible at restaurants and when other people make me food. I always worry that I'm eating more than I realize and try to round all my calorie counts up to compensate.
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>no ana, please
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-Post your goals, your current state, like yout weight or measurements; I'm currently hovering around 145-148 but I'm pretty short (5 ft) so it's really bad. I put weight on incredibly quickly. My goal is 95 lbs but my REASONABLE goal for now is 120.
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?); I'm eating better because I had a hard time mentally during Corona and put on around 25 lbs from depression and overeating. I'm eating smaller portions and doing intermittent fasting while going for runs/walks. I don't have a lot of time to go to a gym right now but when I do I want to do a lot of core excercises!
-And how to be held accountable for it, like biweekly weigh-ins or measurings. I weigh myself every morning. I want to lose weight but I have very bad mental issues so I can't make it my whole life or else I'll spiral out of control but I am eating much better and drinking more water instead of alcohol.
Is this a good general diet (vegetarian and dairy free) for maintaining average muscle mass and low weight?
Breakfast: Banana, large cup of coffee with oat milk
Morning snack: 2 hard boiled eggs
Lunch: Noodles with chopped and pan fried veg (broccoli, cabbage, mushrooms, chillis, pepper, eggplant)
Dinner: Small portion of white rice with black/kidney beans, chopped onion and tomatoes.
For something sweet or other snacks: strawberries, coconut based yogurt, almonds, rice cakes
I’m terrible with exercise but very good at maintaining a diet, my biggest concern is lack of protein. Any thoughts?
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How do I achieve this kind of physicque? She's been my goals ever since I saw that GIF of her on tumblr back then…Ive been doing some 15 minute cardio and then 20 to 25 minutes worth of strength training(or dumbbells) that I see on YT.
I'm around 5 feet tall and I weigh about 103lbs.
weight / strength training and power lifting.
/fit/'s sticky on 4chan has resources you might find helpful
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>Post your goals, your current state, like your weight or measurements;
Currently I'm 5'2 and weigh 134lbs. I'v already lost about 10lbs during quarantine, but recently fell off the wagon when I realized I had nowhere to show off my weight loss. I'm within healthy range and I'm down to 19.2% body fat. But still that means I have around 30lbs of fat and no thanks. Ideally, I'd like to be around 1150-120 because I know once I'll put on a few more lbs of muscle mass before I start to loose weight. Ideally I'd have 10lbs or less of bodyfat.
>What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
I use FITINDEX as well as their smart scale but have been super lax about using it lately. I need back to daily morning weigh ins to hold myself accountable. I need to cut out some junk foods I've been eating and be more strict with 16:8 intermittent fasting. I also need to get back to running and weight lifting. I need to be doing cardio 6 days a week at least and weight lifting 3 days.
>And how to be held accountable for it, like biweekly weigh-ins or measuring.
Morning weigh ins every day, starting a tracking journal. I also want to put some money in a cute dress fund for when I get down under 125.
thanks for making this thread anon, made me realize I know exactly what I have to do now I just have to do it.
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Lose weight, fatty
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I want back like this
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That's a good start
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There are people whose face just remains fat, no matter what. Pic related is Sophia Thiel. Killer body, moonface. (No hate tho, I think she's gorgeous, but those hamster cheeks and rock hard abs crack me up all the time)
What's the point of posting non-natty figures?
Of course anyone, no matter the age or sex, can go from fat to jacked with steroids or anabolic chems.
sometimes moonface is a sign of anavar.
Misscarriejune gets shit for it all the time
Actually, im going to go ahead after some googling of sophia and say im pretty sure it is anavar for her too.
Lift HEAVY. Shes a powerlifter.
take anons advice. read the /fit/ sticky, and start doing Strong lifts 5x5 or Starting strenth. Focus on more weight and less reps.
Luckily you dont have to focus on your diet that much as people wanting to be skinny fitspo/have abs
You go into ketosis daily when intermittent fasting as well. The metabolic benefits are better if you're fasting earlier in the day too (skipping dinner rather than breakfast). There's no right or wrong diet with IF.
I also cut out gluten (because of intolerance) which makes staying low carb pretty easy, and the carbs I do get are high quality whole food carbs. Honestly if you're really craving fruit, go for it. Make sure to reintroduce them slowly.
Has anyone here successfully fixed the bad habit of emotional eating/eating as a coping mechanism for stress? I need to develop better self control and not depend on food like this. Wondering what you guys do that helps instead.>>154778
I saw her post that she eats low carb, eats filling food like eggs, and drinks black coffee as an appetite suppressant.>>154799
My starting weight/height before I started exercising at all was similar to you (but completely skinnyfat). In about 6 months I am down to 135 lbs which isn't much progress since my diet is still pretty poor but have had a lot of body recomp/muscle building. Which /fit/ plan do you use? And congrats on your initial progress since 2018, you sound a lot healthier even if Corona threw things off track a little.
I would advise you to first ask yourself why you seemingly can't stop eating. Seriously analyze your mental processes and emotions pertaining to food/eating. Are you eating because you are genuinely hungry and never feel full? Eating out of boredom? Eating to cope with emotional problems? Out of fear of going hungry?
Treatments for this sort of thing are really varied and knowing what's causing you to overeat can be beneficial in finding something that works for your specific case.
I believe in you anon!
I'm doing this exercise after my daily workout to work more on my thighs and after three weeks I like the results so far.
She has an entire plan for slim thighs, maybe it's something for you.https://www.chloeting.com/program/2020/slim-thigh-challenge.html
but as >>154925
said, you need to work your whole body in order to see results. Wish you good luck!
Weight loss is about what you eat, not how you work out. Working out helps I guess but since you can't target weight loss, you won't really be doing much but wasting time toning your muscles under fat.
If you want to tone, yes do the exercises that those anons have provided. But if you want to shrink in size, I recommend doing Whole30 diet. Or at least something REALLY close to it. Or another diet to shock your system and cause you to rapidly lose weight in a very short amount of time.
If you really wanna do whole30 without needing to set up, buy these staple ingredients:
- coconut milk
- chicken, beef, pork (NONE of them should ever have any add-ins. Get them straight from the meat locker, do not get "special seasoning" meat)
Eat with these foods (if you wanna lose faster, scrap the potatoes), and you'll basically lose weight faster than CICO (water weight comes off quickly).
I'll reiterate: weight loss is about diet, not exercise. Abs are made in the kitchen.
I can't thank you enough anons, you've made me feel like maybe this isn't such an impossible task after all. The fact that the Chloe Ting workout can yield results after 3 weeks is extremely encouraging.
Regarding the need to target my entire body to see results: would it be okay to focus on lower body exercises and just do some simple arm workouts (eg. bicep curls) to tone my upper arms? Obviously in addition to a sensible diet that burns fat so the muscle can show.
General low carb to find out if there's a food intolerance would probably work well with less restrictions though. It requires a lot of willpower to stay at 20 and below carbs unless you're creative as fuck or don't care about what you're eating if it gets samesy.
I hate that oat milk is so carb heavy. I guess 12g of net carbs isn't the worst for 8 oz, especially if you halve it out and dilute it.
You don't necessarily need coconut milk unless you plan on making coconut curries or need a thick cream-like product (I used coconut cream to make coconut banana smoothies). Almond milk works, cashew milk too. UNSWEETENED. Just nothing with oats or dairy. No wheat, no grain, nothing. Stay away from that shit for 30 days.
I'm not the one that recommended you keto. I would never do keto, it fucking sucks not being able to eat fruit or potatoes (for the love of god potatos). When I did Whole30, I ate potatoes almost every day and lost weight. You don't HAVE to eat potatos though and you'll shed weight faster.
If you think any of that sounds hard… Just know that I'm a lard ass who ordered out 7 days a week for lunch AND dinner and then I went to making homemade dinners and eating leftovers for lunch. No sugar, no dairy, no grains. It's only 30 days too. With that being said, even if you don't want to do exactly whole30, just try and keep a simple diet. Don't order out, make all of your meats from scratch and season yourself (do not use pre-mixed seasoning like lawrys or ms. dash).
I can list all the recipes I used and everything I did if anyone needs more info for whole30.
Congrats, anon. People never realize just how many calories are in alcohol. I would drink a six pack and that's 600 calories right there. Plus vodka… So many calories.
Congratulations. But have a white claw once in a while.
These work wonders:https://v.youku.com/v_show/id_XMTQ1MTIyNDI5Ng==https://v.youku.com/v_show/id_XNzI2MTgyMjA4.html
Sorry for the shitty chinese links, these excersises used to be on YouTube but the BeFit channel took them down. I've never seen such a difference so quickly.
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Does anyone have any excercise tips for someone who is an weakling with moderate-to-severe asthma?
I haven't excersised in basically a decade because it always left me on the floor wheezing but nowadays my body is so fucking shite i feel like i NEED to do something, people always say to go for swimming if you have ashtma but alas im also allergic to chlorine.
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How much cardio are you doing these days?
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americans have such weird standards, she looks like picrel
English isn't even my first language but thanks. Note that I said that she's gotten fat but her body type
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Seems like bad diet + instagram filters
>-Post your goals, your current state, like yout weight or measurements;
Currently 57kg and 167cm, I started this year as 75kg. I aim for about 40-45kg>-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
I fast quite a bit, I try and keep my calorie intake under 1.2k for weight loss and then I'll adjust it to be a bit higher when I reach my goal to maintain it.
I also exercise, keep it at something pretty basic like cardio. pro tip about fasting btw, don't get carried away. I once didn't eat for a whole week because of the fact I was scared of gaining the weight I lost while fasting.>-And how to be held accountable for it, like biweekly weigh-ins or measurings.
I had an unhealthy habit of beating myself up when I went over my limit, but now I just tell myself to do better and move on.
I don't recommend fasting in all honesty, it does give good results but you feel like pure shit afterwards. Having to ease into eating full meals or just little things after not eating for 18-72 hours is nauseating.
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Alright here's my plan.
Right now I'm 185lbs. My goal is to be in the 130s.
For diet I'm not going to track calories but I'm going to focus on fixing my eating habits. Right now I eat like an animal and if I want to be thin and stay thin then I will need to change how I eat. I actually love healthy food but since moving in with my in-laws I've been eating fast and easy food (I don't wanna be in the kitchen with them kek), so I'm going to try to meal prep more plant based meals so I don't eat like ass. For eating habits, I'm going to focus on eating slower, chewing way more, only eating when I feel my stomach growling, and leaving my food when I feel satisfied. I'm also going to stop eating at work and avoid eating food other people make.
For exercise, I'm going to bike 30 minutes a night before bed. I'm also going to go to the gym 3 times a week on top of that, honestly just to incline walk because I love it.
I started a few weeks ago but I was doing more exercise and it was super overwhelming and hard to stick to. I hope I can stick to this, it should be easy as long as I stay focused.
>>155415> i didn't expect this to gain so much traction
I mean you said your country demands/expects you to be severely underweight. That's bizarre so of course that's going to pique our interest and curiousity.
I hope you're safe and healthy wherever you are. Hopefully it's some sort of misunderstanding.
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Don't smoke weed.
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3 kg a month is the top but 2 kg a month is the most attainable with decent diet and exercise
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How to I curve me nighttime appetite? On most days I work from about noon to later in the evening, usually getting back at around 9-10 PM. I have a lunch break in the middle of the day, but by the time I get home I am super hungry from standing/walking/lifting things/just generally being on my feet all day. That usually means I get around to eating dinner at around 11 pm. I know its not good to be eating that late and I want to break the habit of eating so much before bed. I feel like it's already contributed to some extra weight on me but I don't know what else to do besides skipping dinner entirely.
What sucks even more is that the gym I would go to after work closes earlier now due to Covid hours so I cant go like I usually would after work.
Isn't "eating at certain times bad" a meme? So long as you're watching CICO and getting the right nutrients.
I eat once a day (not bc of OMAD science, I just love to consume many calories at once), and if it's late at night the only difference I've noticed is morning bloat. Bodies are different though so who knows.
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Can I trust these estimations? When I walk ten thousand steps myfitnesspal only says I burnt 43 cals but this chart says it would be much more
It's a meme if it's just diet advice based on hearsay, like drinking 8 glasses of water a day.
Intermittent fasting/ time-restricted eating is legit science with benefits beyond being a weight-loss diet, although you can use it like that.
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I just want to be skinny as fuck. I go between skinny like Kendall Jenner and lean thin. I just want to be elegant. Elegance beats thicccc bullshit.
Unfortunately my thighs store all my fat so I have to diet down torturously unlike girls who store fat normally.
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98 lbs. I looked hot at that weight.>plan
what I'm doing now. lifting and cardio, I just need to drop fat.>speed
By Christmas. So… 5 lbs a month.
Also does hot weather seem to help anyone else drop weight? I don't change anything but spending some time in a scorching country makes me drop weight fast.
anon r u ok?
98 is pretty low for someone 5'5" and certainly too low to look like that pic
What fat do you have at 5'5 108 pounds? I'm shorter than you and was 110 pounds after wisdom teeth surgery and looked hella skelly. If you want to start lifting and gaining muscle to tone you will put on weight in the form of muscle.
Stop worrying about numbers and just be the weight you feel your best at.
Too chubby, I must store weight differently. I know it sounds low.
I already lift.
The meals I have every day are >oatmeal (135 cal sachet) with almond milk>a fruit salad of whatever's in season (lately orange, kiwi, melon)>100g greek (80 cal) or low fat yoghurt (40 cal) with berries>2x coffee with sweetner and either almond or soy milk
Then I have a roster of options for lunch/dinner. A bunch are microwaveable packaged foods because I take them to work for convenience>scrambled eggs (2-3 eggs with a splash of milk)>ham (30 cal) or tuna (100-150 cal) on sandwich thins (100 cal)>soup (200 cal)>migoreng cup noodles (found a GF version for only 170 cal)>mac n cheese (280 cal)>various frozen meals (250-350 cal)
And I eat a lot of my mum's cooking. She's really into nutrition but also doesn't have to count calories so it's def healthy but a total gamble calorie-wise (and I'm not gonna make her count for me). Often we have>veggie curry, usually with some variety of potato, pumpkin, sweet potato, sometimes lentils or tofu>veggies with hokkien noodles >zucchini or pumpkin soup>frittatas>usually cooks a tonne of sweet potato which I eat on it's own with garlic aioli
I can't be bothered counting calories for fruits, condiments, milk etc and can't count food I'm made so I need to keep my meal sizes pretty small to be safe.
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Sorry I need to vent for a second here.
>be really fit before the rona, go to the gym 3-4x a week
>still be motivated at the beginning of quarantine and exercise at home when gyms closed down
>time passes, motivation drops
>subjectively looking more doughy every week
>weigh yourself, still the same weight as before
>try on skirt today, too small, used to be too big on me
Anons, how do you pick up your motivation when it's gone? I feel disgusting and fat even though I'm technically still the same weight. Is it possible for fat to distribute this weirdly?
I'm 5'5 and approx. 123lb. Might not sound too bad, but most of my fat literally just goes straight to my thighs, which looks horrible on a short person like me.
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I'm 5'1 and 125-127 lbs and I want to be around 115 or 110. I'm trying to strengthen my core and actually get an ass.
I've been trying to workout 3x a week (tuesdays, wednesdays, and thursdays)and I've been talking to my therapist about ways to gain self control since I've been absolute shit at it.
I don't know how to measure my progress, and I kinda want to look like the girl in the photo, I've always wanted a body similar to that, or something slightly chubbier, I hate looking obese in my clothes.
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I'm so grateful I have a fast metabolism. Im pretty damn lazy so if I didn't have a fast metabolism Id be chunky. I still want to be toned so I'm going to try to consistently do yoga+body weight excersize. I'll find a weekly routine to target all of my muscles but mainly my abs. I've been doing some yoga and its pretty relaxing and enjoyable.
Whats your weekly routine anons?
Monday, wednesday and friday: Legs and butt
Tuesday, thursday and saturday: Abs and arms
My routines are 30 mins or 1 hour of cardio (if I went for a walk) and 40/50 mins of functional training, most of the exercises are based from pilates and classical dancing, then I stretch. Sundays I take off
it is a myth, some people just feel the need to eat less than others or maybe they move around more in their day to day lives. Because they've eaten to or maybe slightly past the point of satiation (for them, which is lower than average) they feel like they've eaten a lot even if they haven't and so think they must have a fast metabolism. Or because bigger people who believe in fast/slow metabolisms and genetics and such have told them that.
I'll usually eat a shit ton of food early on or late in the day but then my adhd brain will get distracted by something and I don't think about eating for hours so it evens out and I don't gain weight. Like op I kinda need to tone up but I'll never have the dedication needed to get abs though lol
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Goal weight: 50-55kg
Current weight: 59kg, 167cm
I started at 79kg last november and lost 20kg in a year with calorie counting. I am still unhappy with my figure cause i have pretty unfortunate fat distribution and very little muscle.
I am planning on working out but it's hard to start since i have no discipline in the lockdown. I try to drink a lot of water every day and completely cut out soda exept diet coke as an occasional treat.
I weigh myself every week and use the app LoseIt. Losing weight has been tricky cause i'm autistic about vegetables but calorie counting helps a lot with portion control.
Congrats, that's awesome!
Since a tracking app helped you discipline your diet, maybe a fitness app can help you discipline yourself for working out? Give them a try, at least. Good luck with getting in shape!
have you tried the workouts on youtube? I work out with them almost every day and I am quite satisfied with the results. I recommend lilly sabri. plus intermediate fasting.
love yourself girl, you're doing great so far!
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Is there anything in particular about vegetables? I know the texture & smell can be a big issue for people.
Have you tried a greens/reds powder? You can get some that are berry or citrus tasting so they might work better for you while boosting your nutritional status
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>Post your goals, your current state, like yout weight or measurements;
Currently, i'm 166cm at 66kg, borderline on healthy and overweight.
>Chest: 35 inches, Waist: 27 inches, Hips: 39 inches.
I had previously weighed 78kg and lost all the weight by eating 1000 calories a day. I plan to do this again to get down to 58kg and then figure out maintaining.
>What you're going to do to change it and your methods
I like to do pure diet, i'm not that into exercise and get a good amount from my job where I'm almost constantly walking.
>And how to be held accountable for it, like biweekly weigh-ins or measurings.
Weekly weighs and measures, as well as myfitnesspal logging.
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During early lockdown I was able to go on for weeks without eating any processed, sugary food, but now I'm eating at least 1 processed sugary thing per day. Tea is my main weakness (since I only like it if it has 3 sugars). I'm trying to avoid anything sugary and processed and it's been alright for around 2 days and been eating bananas as a substitute
1) Place your monitor higher than it is now. The centre of the monitor should be eye-level, so that you don't look downwards.
2) Place your mouse lower than it is now. Table level is too high. Put it on elbow level, so that you don't have to lift the elbow much when using it.
These are what's causing you pain, you should fix that. It's much better to prevent pain than have to deal with it, and you will avoid complications that are sure to come with age from having a bad sitting posture.
I'm a fan of this video as it also talks about what's causing the pain ( i.e is it muscle or nerve)
And I like this one for an easy stretch routine: www.youtube.com/watch?v=X3-gKPNyrTA
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I just bought a fitbit, I guess I'm gonna start holding myself to a step count. Do you guys do anything in particular to reach your steps if you can't fit it all in a walk and spend all day sitting at a computer? I have a feeling my regular walks aren't long enough to reach 10k. Plus it's summer here and on super hot days I'm probably not gonna leave the house.
Also have a random post I found interesting, some of it is pretty obvious but I like that it comes from research rather than just advice. It's one of the reasons I'm trying really hard to make exercise a consistent daily thing.
Not in any significant amount if consumed moderately.
Some people have been eating soy and soy derivatives for years, and it has potential anticancer properties.
With that said, it really depends on where you live, because most (if not all at this point) US soy is genetically modified, soy crops are routinely treated with pesticides and herbicides, and soy is one of the major contributors to deforestation in the Americas. If you're comfortable consuming that I guess go ahead, but I personally wouldn't.
If you're European though, it's fine.
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Time to get in the pool and start swimming or at least a decent yoga ball to support yourself on.
It's hard when you're afraid of hurting yourself accidently, my injuries are minor in comparison but I know that feeling of fear with trying new poses or plank positions.
I hope you can find something that works for you
Bmi doesn't have much to do with body fat %.
Guess the best thing would be to keep or build more muscle in your arms and/or eat more protein while losing weight?
If you spend time to stretch your arms while you build muscle on them, your arms won't appear bulky. That's the key to 'toning' any body part.
Source: my own body. When my arms look chunky that's a clue that I haven't lifted much lately.
NTA you sound like you're taking it personally that anon doesn't want arms like yours.
People have different aesthetic goals and some of us don't prioritize strength, who knew??
You might be eating too much fiber lol. Your bloatedness and toilet adventure hat sounds like the time when I ate too many fiber bars.
I'd add some healthy fat your diet, like avocado.
Cottage cheese, chicken, oats with chia seeds, nuts and skyr. Potatoes have a chunk of carbs and so do carrots or really any root veggies, but they're not refined at least.>>162148>toilet adventure hat
That description is great. You sound like best friend material.
How many push ups should I be able to do? Half a year ago I could do exactly zero, now I’m able to do 10 but no more. The progress makes me really happy and I wonder what I should be aiming for. >>162140
Take it from a vegan, anon. Eating this much fibre is not harmful but you need to double or triple your water intake to make digestion possible. That’s all there is to it.
Think i'll be the same… lost almost 10 kg already and my arms didn't change at all>>162132
Then i'll try and just tone them since it's possible to do it without bulking, thank you
for me it was climbing, I sucked big time, fell off at easy passages and I knew I needed more stamina and strength if I wanted to improve. Set yourself a sports goal, outside your comfort zone but reachable: climb an 8, bike 150km in one go, jog 10km, bike up a mountain, whatever
work towards your goal and picture yourself succeeding while exercising, this is my motivation, otherwise I'm a thin but lazy bum
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Somewhat useful advice. (spoiler because of body picture)
I've cold turkey quit added sugar multiple times for weeks at a time. It gets really easy after the initial 2-3 days. Like you start saying no to sugary crap without giving it a second thought. Iirc it takes about 24 hrs for the sugar to get out of your system and to stop craving it. I didn't stop eating fruit sugars in moderation though.
I always end up caving in though eating shitty during an holiday or someone's birthday and then it's downhill from there.
kek yeah that’s exactly what my last bout of sugar craving has been, was kickstarted by my birthday and thanksgiving.
how much fruit do you eat per day? i’ve heard 2-3 servings recommended, i just find that even eating a small serving of blueberries will make me start craving something more decadent.
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is anyone else here a fan of pamela reif’s workouts? i was doing chloe ting challenges and then ballet beautiful for awhile but switched to pam because i just find her schedules a lot more fun and motivating
I've been following her workout plans all of quarantine and I love them. Actually, I have abs now and thanks to her. >>162433
Start by finding just one you really like. I have a YouTube playlist full of 'easy'/lazy workouts for days with no motivation that I know I can power through. Alternatively, have you tried just listening to good music and going on a walk? It's pretty fun, and you shouldn't have to suffer to get your excercise in.
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I wanted to get myself some dumbbells for my workout at home but I'm puzzled about how heavy they should be. Any advice?
alright after stuffing myself with sweets today i’m officially challenging myself to go without added sugar until christmas >>162482
that’s awesome, congrats anon. would you mind talking about your routine a bit? what sort of movements do you? >>162431
honestly no, but i only did it for like 2 weeks kek. i think it’s not an ideal routine if you want to drop excess weight because it’s all strength and flexibility focused. i like mary helen bowers and definitely found it challenging but also repetitive/time-consuming and it left me too sore to do any cardio.
I do the stripped 5x5 it's extremely basic but I love that it's so easy to follow. I might change things up soon but honestly cbf right nowhttp://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html?m=1
I also walk an hour most days or do 30 mins on the elliptical, and I rollerskate a few times a week
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Define lifters? fitness model vs. powerlifters will vary greatly with carb/fat/protein intake.
It will also depend if you're pushing it in the gym and working out effectively with weights and not inadvertently taking stability short cuts (right form, right mechanism and muscle activation prior to lifting)
I do roughly twice my body weight in protein and aim for protein 60% - fat 20% - carb 20%. I change depending on recovery, shift work & menstruation cycle so sometimes the fat or carbs can be higher.
I aim for complex carbs but I love crusty sourdough and it's the same with my protein foods with more eggs & protein shakes than meat.
I've attached a info graphic that explains the role the menstruation cycle can have on the physical, emotional, recovery & muscle growth.
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wrong pic previously
This one is what you want to read
yes i love seeing girls do olympic lifts! I've never seen either of those girls before but i'm gonna look them up now because it's really motivating even if i can't do a lot of the lifts. >>162527
it's so annoying that girls are often encouraged to do bodyweight/only 5 lb exercises because people think lifting makes you look manly… maybe if you're on steriods but a normal girl generally just looks more firm and toned and if you aren't genetically gifted with a bigger butt but want one it's the best way aside from surgery. i also hate cardio too, i do a little bit of it just for heart health but i find it really unfun to do and I'm never motivated
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The charts are more to guide your training and if you have a rough week to not lose hope because women's bodies are complex.
This ted talk explains it a bit easier: https://www.youtube.com/watch?v=FfNXJt4_MoQ
These websites helped me with planning both a beginner training program, nutrition and recovery.https://www.nerdfitness.com/blog/female-powerlifters-meet-staci-ardison/https://rippedbody.com/novice-powerlifting-program/
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the pants plus foot position = she can stick her ass outward and make her legs look skinnier.
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Chart anon here, it was originally made for women actually training for competitions in their sports.
Hamilton D. The impact of monitoring strategies on a team sport through an Olympiad: physical development, taper & recovery. Paper presented at: UKSCA Annual Conference; September 2012; London.
This chart should only really apply to physical training and what you mentioned is important if you compete in competitive activities like fencing, boxing or anything that involves sparring so if you perform below your average there can be hormonal physiological reasons and you can regain momentum in your training easier whilst avoiding unnecessary injury.
It's important for the other anon if she gets more into power lifting as one wrong move with heavy ass weights can wreck your back, toes or shoulders easily (Especially if she's just starting out).
>tldr only applies to physical training for women training for competitions
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Here's a bodybuilder without poses and filters
Why would drinking protein be counterproductive? And you either need to lose weight (eat a deficit) or build muscle/bulk (eat a surplus). You could try and go for recomp, but that's such a long, boring and arduous road I wouldn't bother. Pick to either lose or gain. With loss you might lose a bit of muscle mass, but with gaining, you will build up a bit of fluff around the muscles you've built. Once you've decided what you're more comfortable with, put your details into a calorie/macro calculator and do as it suggests. If you see no change, alter it but lessening/adding calories as you see fit. Track everything that goes into your mouth, including any oils you cook with. With you having not given us any idea of your starting weight/height/age, I can't suggest anything more really, but those are the absolute basics. Have a light carb and protein before your workout, and a protein after. Enjoy.
I would lose weight first, then build muscle. It's an uphill battle if you do both at the same time (unless your end goal is just to be fit, not swole).
On protein shakes, ime, unless you're lifting serious weights and work out intensely or you struggle to put on weight, they're not really necessary. I found that once I stopped drinking them it was easier for me to stay fit.
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Has anyone found success with fitness trackers? I'm thinking of buying one but I'm not sure which one yet
I got a cheap fitbit in the black friday sales and tbh I regret it. Mostly I just wanted to find out how many steps I do and what my heart rate is like during my regular exercise, but it's useless now that my curiosity is satisfied. It's not like I needed a reminder to work out more, I already have an exercise routine I stick to, so all I was left with is an annoying watch I kept forgetting to put on in the morning and hate wearing during exercise because it makes me sweaty.
If you need motivation and don't mind wearing a watch every day maybe it will work for you, I should have given it a bit more thought.
I have an apple watch and like >>163758
I just love tracking my workouts and I feel like I do move more. It's not that serious though, the watch's battery died halfway up a mountain, so don't expect a super detailed datasheet of your latest ascend, but it's ok for your 1-2h daily workouts. Also, some achievements are kinda cute and sometimes I work out just to get them
It happens to me when I have to restart my routine, it should stop after a while of sticking to it, I think. Why? I don’t know, I just usually drink two glasses of water when I’m really hungry, sometimes I eat an apple, maybe some nuts or a yogurt, and wait for it to like settle or something. I also drink some tea without sugar so I can wait for my next meal.
I guess it takes some self control or something, maybe you could have a protein shake afterwards? Or a protein bar, whichever catches your fancy.
Yes if I do a big weight session but not if it's a cardio HIIT.
I used to get really hungry with the cardio but then I realized how much I was sweating and started using a hydration/electrolyte mix which helped out heaps.
I’m lazy as fuck so I buy ready-made protein shakes. My favorite are the Premier Protein shakes (you can get them in bulk at Costco), and I like the Cafe Latte and Caramel flavors. (They do taste somewhat artificial though, just FYI if you’re sensitive to that.)>>163947
I’ve heard good things about myprotein too - does the clear whey powder mix into water easily by stirring or do you have to blend it?
I have only tried the Orange and Mango, and Peach Tea! Peach tea is so nice for a protein juice. I put mine in chilled water and it is so refreshing after a workout! The Orange and Mango isn't as nice but it's still good. I am dying to try to the Bitter Lemon and Ramune. I heard they are nice. >>163980
It mixes really well considering it is clear. I expected it to be a goopy mess but it was fine. Dump your powder into water, give it a good shake and let it settle for 10 mins (it foams up a bit but that settles pretty quickly) As I said to the other anon, it tastes so good when it has been chilled. Highly recommend it and the amount you get for the price is a steal imo. If you get some, come back to this thread and let me know what you thought.
Probably too late, but I have a similar body and I do 45 minutes of weight training + 40-60 minutes cardio 3-4 times a week. Took me about 2 months to get from skinny fat to well defined.
Don't think the cardio is necessary (might actually be counter productive), but 20 to 25 minutes of YT strength training won't do unless you do an upper/lower body split and do it every day.
Try rowing, chest & shoulder presses, lat pulldowns and raises, squats & (side) lunges. Don't do too many reps and don't forget to increase your weights. Eat enough, but not too much. I personally don't pay attention to my macros (protein/carbs/fat), but many people do, so you might want to look into that…>>153737
There’s no exact number. I know this sounds kind of esoteric, but you have to listen to your body.
To quantify a little bit: Pick a weight at which you can complete 8 reps but not more than 14 while maintaining good form(!)
Whenever you feel like you could do more than 14 reps several times in a row it’s time to increase your weights. This can happen within 2 weeks, but it can also take 2 months. Depends on your body type/genetic disposition, previous experience and quality + quantity of training.
I even adjust my weights according to daily form, so I basically operate in a min/max weight range instead of an exact number per exercise.
Good form + knowing how your muscles feel right before complete exhaustion + enough rest time is key.
Also, stay focused, eg don't fuck around on your phone when you should be paying attention to your body. Sorry for sperging, but I had to watch people pull this shit in the gym way too often in pre-pandemic times.
>>Does 15 quick reps with poor form>>Checks Twitter for 5 minutes>>Does another hasty 15 reps>>Complains about not making progress despite having spent 2 hours a day in the gym for the past 6 months
Moderate running on flat ground won't and shouldn't exhaust your muscles – unless you do it for 90 minutes, but that's still a different type of exhaustion than doing weighted squats and lunges. Why do you think they should hurt? Do you want to build strength?
Try interval training if you want your runs to feel more challenging(still won't make your muscles hurt tho).
Paying attention to how your bones and joints feel is smart. I'd recommend rowing or biking if you feel any discomfort at all tbh.
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Accurate measures are difficult to obtain, just the variation with water weight can be 5-10 lbs in a day
I guess I associated excersising with muscle pain so I was surprised when I didn't got any muscle pain. I don't really want to build strength, I'm just doing it for health reasons because it's unhealthy how idle I've been for a long time.
My shins don't downright hurt so I do want to push through it, it's not so uncomfortable that it keeps me from running. I'm doing additional excersises to strengthen and prevent shin splints.
Thanks for the replies!
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Bless the darebee workouts, I love how versatile, simple yet effective they are. If you're starting to exercise, I def recommend looking them up and choosing the best ones for you, they seriously have done workouts for anything
Depends on your body type. I am a pear, so pants get tighter faster than shirts.
I'd say around 7-10kg for pants, 15-20kg for shirts in my experience.
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No more takeout
No more sugar
I’m tired of being a fatty
glute bridges and donkey kicks
also for arms blogilates has some great workouts that don't require weights
hey thanks so much!
does anyone have any cardio workouts that don't feel
like workouts? for example sometimes i use just dance the wii game to workout. i'm not the best at exercising for the sake of it.
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I use youtube for dance workouts and I tend to go by the music they play vs. what exercises their doing. Here are some channels I like: Afrifitness (Afrofunk), The fitness Marshall (Pop/K-pop), Dance with Deepti (Bollywood) & POPSUGAR Fitness (Pop & RnB)
You just have to go. Been going to the gym for 5 if not more years and I still get anxious before entering the workout area, but once I'm there I just focus on my workout and that's it.
Even if you mess something up, worst thing someone will laugh at the situation rather than you, most people remember what it was like starting out so they don't judge (out loud)
said. Also if you can't afford free weights or don't have room for it, get resistance bands, they're pretty nice. You won't progress as fast as with weights but you can still get results, depending on your goals.
Unless it's got adjustable resistance, it's no use.
What determines if an exercise is good cardio or not is heart rate during the exercise, and your resting heart rate for general health.
mine is a cheapo version off amazon that doesn't have adjustable resistance. however, i only bought it just to keep my legs moving while i'm sitting at a computer. i didn't expect to or want to get a solid workout out of it (i follow YT HIIT/cardio vids for a real workout.) because it's not a hard workout, i forget i'm doing it and end up spending 45+ minutes on it. that being said, the are plenty of under desk bikes with adjustable resistances that are better for >>167503
's kind of goals.
If you've never dieted before and are only 30lb above skinnyfat, your goal might be a bit ambitious. Technically achievable for sure, but for a normal weight person 5lb per month is a best case scenario where you never mess up or have any set backs and chances are you will.
Just mentioning it so you don't get discouraged if it's slower than you plan, personally it took me 6 months to lose about 20lb. Good luck anon.
a) it's normal to have rolls when sitting down
b) you can only try to lose more body fat but even that won't mean that the roll will go away
c) try to sit up tall so maybe it won't be as visible?
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Does anyone else struggle around their period?
Around two weeks before mine starts, I get so hungry no matter what I eat. My stomach feels like a bottomless pit. I've tried adjusting my protein, fat, and carbs but it doesn't seem to help.
NTA, but I drink plain green tea regularly and it does help with hunger. Tea is mostly water anyway so it’s bound to make you feel fuller, and most teas have very few calories.
A lot of the supposed benefits of tea seem exaggerated to me tbh, but it’s definitely low calorie and good for you, if just for the water consumption.
Maybe it’s just because I’m gay but I find her body to be extremely hot.
I don’t even post itt and I stopped to check her out.
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Is this what you would call a "fridge"? Some people just have a larger chest and waist so there is a barely visible V shape
(Zoie Burgher for reference)
She has boobs, sure, but you can also put big magnets on the front of a fridge and it's still rectangular.
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I always heard people shit on Pink, even though she's not all that crazy bulky or long, but pretty fit. She just has almost zero hip-to-waist ratio and broad shoulders.
I know this reply is really late, but yeah, you'll be hungrier when exercising. You're fine as long as you don't eat back all of the calories.
I just got back to the gym on top of walking a ton due to where I live, so I burn 600-700 calories through exercise daily and bumped my weight loss intake up to 1400ish, give or take.
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How are Brandy Melville girls so thin and how to achieve such a body approximately? This is what I have thought of thusfar:
- high metabolism (they're still young)
- enough sleep
- hormones balanced so no disproportionate weight gain
- vegan/vegetarian diet
- played a sport their entire life(i.e. tennis or dance)/go running daily (questionable though)
I am not becoming vegan because I want enough protein and value the unique nutrients animal products offer, but I do exercise daily and sleep enough. My exercise is also dance/running, so I think this helps for the body I find pretty. I am also working on constantly improving my diet to regulate hormones and not eat over my calorie limit. What would you add, farmers? Nothing about body structure pls, that's obvious and I know for myself that I have the correct structure. As a disclaimer, my primary goal is just to be healthy and disciplined, but I'd like to think about and discuss this as well. :)
Having anorexia honestly does seem like a difficult way to live. I love my brain, hair, bones, nails, fertility and life too much. Those girls also tend to look too healthy to be anorexic, but I of course won't exclude the possibility. >>168639
I follow ancestral diet (rather, I'm developing it). It seems good for weight loss but for women also adds curves, I've heard and read. This isn't necessarily bad, but still it remains a fear in the back of my head lol.
It sounds like you're looking for some magic reason why're they're thin but they're literally just that thin because they don't eat more than they need to sustain that amount of bodyfat/weight and probably excersise some. If you want to be thin, you need to maintain a low bodyweight and you do that by not eating more than you need to sustain that weight. That body comes for 90% down to diet/amount of calories consumed.
Also "high metabolism" is not a thing, teen girls are just moving around more than the average adult that spends all day at the office and then the rest of the night on the couch.
Your hormones are still all over the place and that seriously affects weightloss, hang in there. Stick to healthy eating and doing whatever (light) exercise you can, the weight will come off sooner or later.
Some women experience post birth hypothyroidism afaik, and this is another shitty blow for weight loss.
Pick more challenging workouts? Honestly, all work out that is not sports/dances will bore your brain, but if you can finish a set you couldn't 2 weeks ago, that fires off your reward centre.
It's also more fun if you follow along to a youtube video/DVD because you have to stick to the pace.
Teens do tend to have high metabolisms though, any BMR calculator will show that metabolisms slow as you age and obviously someone who is still growing needs more energy than a fully grown adult.
ia in general that CICO is everything but the CO part is complex. Acknowledging that metabolisms differ =/= making excuses for fatties who think theirs is slow when it isn't.
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- I used to be underweight but ate a lot in an attempt to gain weight and accidentally overate. currently weigh ~60kg/29in and hope to end up around 50kg with my initial waist measurements (used to be 40kg/22in)
- I'm currently going to the gym and working on machines for cardio and strength, but hope to move to weights when I'm thinner to build more muscle
- I try not to measure/weigh myself but just work out a lot more and eat less, I really just forget to calorie count but I want to do that more. I also exercise with my bf so he helps us keep a gym schedule, and we both love to cook so we're usually cooking healthy.
also, is there an alternative to black coffee as a hunger suppressant? I'm not a fan of coffee but love black and green tea, are these good alternatives?
Other anon here, let me rephrase that:>It is unhealthy for a homo sapiens NOT to walk at least a few hours every day
It's not a matter of opinion or body type. We've evolved for walking and a sedentary lifestyle brings heath issues. It's not normal to "rest" from walking a whole day, not walking a whole day does damage to your body.>>169054
Yes! Good luck, you'll be back in shape in no time, just keep going