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No. 433552

Previous thread: >>>/g/378038

This is for diet and fitness related things only.

-Post your goals, your current state, like your 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.

Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!

Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.

No ana, please.

No. 433557

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>>433537
try using an ab wheel

No. 434228

Would physical therapy and posture correction tips belong here?
I have horrific posture, very bad anterior pelvic tilt from autism tippy toe walking my whole life. I'm trying to correct it but it gives me insane strain on my upper back and makes me lurch forward. I'm afraid of looking like a troon but my backwards bend booty pop isn't great either. I lean forward slightly when I walk and look like a freak as is.
Any nonnies have experience correcting this? I did some posterior pelvic tilts earlier and hip stretches from some video but I'm scared that it's too late for me.

No. 434230

>>434228
>I'm scared that it's too late for me
no
start using this >>433557
add pilates or yoga

No. 434247

>>433557
whats the correct form or posture to perform the ab wheel optimally.

No. 434260

>>434228

Yoga or pilates for bodyweight exercises

Weights try doing rows, shoulder press, chest press, lat pull downstairs are the first things that come to mind

No. 434261

>>434260

Sorry "downstairs" was an autocorrect ignore that

No. 434262


No. 434315

I have big, flabby and lumpy thighs. They look almost like they have lipedema. Has anyone managed to get rid of those with exercise? I'm worried not even losing weight will help, and the skin will just start sagging

No. 434326

>>434315
Get rid? Lol. You have to start lifting heavy if you want to improve how they look

No. 434346

>>434326
So just losing weight would just make the skin loose?

No. 434375

>>434315
Not sure if it would help tbh but what about leg compression garments?

No. 434428

>>434346
Idk how big your legs are but even if you lose weight the consistency of the thighs will not improve if you don't work on the muscles, so you will just have flabby lumpy thighs that are slightly smaller. Additionally some muscles appear bigger if you don't train them.

>>434260
Upper body work outs are good but will not improve posture issues without core work. In anterior pelvic tilt the posture causes weakened abs and lower back muscles but this will be fixed if the ab wheel is used, also planking is good. But I've seen major improvement in my posture from using the ab wheel as in I don't have to correct or think about my posture anymore because my body holds it on its own (I've been using it every day for about 2 months)

No. 434431

>>434428
What are some good exercises for thigh muscles?

No. 434438

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I already do cardio at home, but I want to implement more weight training. I have social anxiety and I would like to avoid the gym at all costs. I've been thinking about getting one of those weight training dumbbell sets. I'm around 110lb and 5'4" and the set I've been eyeing is around 80lb, which I feel should be plenty. Does anybody have any experience with those? I fear I will get it, and it will be really bad quality. I am pretty fit physically, and I can lift heavy weights as it is, but the 80lb would be a good start, no?

No. 434439

>>434438
samefag, but I would ideally like to focus on building muscle in the arm/shoulder area, I am not really concerned about glutes.

No. 434440

>>434431
bulgarian split squats

No. 434441

>>434438
How much space do you have? I have adjustable kettlebells from Titan Fitness and they are great. No experience with adjustable dumbbells though.

No. 434444

>>434441
I have a pretty large living room mostly designated for working out. But the kettlebells you mentioned seem like a great option, thank you for the recommendation.

No. 434457

>>434438
>110 pounds
>80 lb weights
Um…

No. 434497

>>434457
It's my bad, it is adjustable, so I thought it would be a good idea, since you can start with even 10lb…Ideally, I would like to gain more muscle mass and fat up to 150-160lb. I hope that clarifies it a bit. That is what I meant by "it would be a good start" as I don't think I would need to buy heavier weights until I become more physically fit and heavier. My main concern was about quality/practicality.

No. 434510

>>434438
I've bought some cheap shit in my time and as long as it weighs out correctly and doesn't seem likely to snap off you'll be fine. I'll be real though I do not like the look of it when it's in barbell mode. I'd be worried having that in the air above my head. Check the reviews.

No. 434618

ive been doing pilates for a month twice a week and shocked at the strength gains, ive went from not being able to lift my leg to finding the warmup exercises easy and only getting fatigued later on which is a definite non disputable improvement. This is by far my longest streak ever of exercising. Unfortunately the scale is not budging though and it is a bit of a mental block. Because ive set a number as a goal even though ive made definite progress it feels like it hasnt because the number has not changed. But i legit feel lighter since my core is stronger and i carry much easier through life, my back pain has lessened too. Any advice for the mental? Im pretty goal and number oriented so if you have any idea what else to track that would be great.

No. 434707

>>434228
There's yt videos about correcting posture. I did the exercises and would practice my posture in the mirror. Really, you just have to remind yourself until it becomes natural. Like the other nonas said, yoga is really good too. I highly recommend it. Yoga with Adriene is an excellent yoga yt channel

No. 434716

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With all the pilates and correcting posture talk, I wonder if there are pilates exercises that I should do and should avoid since I have scoliosis. And also, would pilates help someone who's skinnyfat? I seem to put weight on my belly and boobs a lot, while the rest is fairly skinny.

No. 434720

>>434618
Just brainstorming:
>track how many sets you can do per exercise before failure/fatigue, or increase difficulty using progressions/weights
>track body composition of fat and muscle using specialized scales (most use electrical currents, not recommended for anyone with heart problems)
>track food macros you eat

No. 434723

>>434618
measure circumferences of your body or how much fat you can grab instead of weight. Weight isn't a great indicator of progress

No. 434727

think i might unironically have a horomone imbalance or something because the weight i’m retaining now is all in the belly. no matter what i do. plus the random hair growth / breakouts that won’t end

sucks not having healthcare tho so i can’t even figure out if this is fr

No. 434728

>>434727
Yoga helps with hormone imbalances but you have to implement it into your daily routine. There are also resources available online on how to regulate hormones naturally like on the huberman podcast.

No. 434735

Anons with pcos - what has helped the most diet-wise? Is keto good? Or is lowering saturated fat intake better?

No. 434737

>>434727
I'm not a doctor but it sounds like you might have PCOS. Even if it's something else it wouldn't hurt to try a diet that could combat insulin resistance, it might help with the belly. Related:

>>434735
My doctor advised me to do low carb and it has worked for me. I cheat a little bit insofar as I still eat carbs (less than I used to) but I have switched to lower glycemic index carbs, swapped white rice for brown or multigrain mixes in smaller portions, white bread for grainy bread, etc. I also switched up the order in which I eat foods as that can affect glucose spikes; veg -> protein -> carbs. I was almost prediabetic when I first got diagnosed despite being slim, now my A1C is looking good and I have fewer symptoms. YMMV of course! If you think you can do it I have heard of people having dramatic results with keto, I'm just not willing to go that far (yet). Good luck nona.

No. 434740

>>434735
I take a battery of supplements and it made my periods regular and light for the first time in my life. If I could figure out how to get all the right nutrients through food I’d love that but I have not done so yet. But I had mild PCOS symptoms (the cysts, irregular heavy periods and acne.)

No. 434764

>>434737
>PCOS
i'm not sure if its this because my periods are fine and regular as usual.

No. 434767

>>434764
>>434727
Please sign up for poorfag healthcare. I heard spearmint tea could help with PCOS though.

No. 434803

Androgens have ruined my face, body, and skin I'm practically a pooner
>>434735
Lowering saturated fat, absolutely no dairy

No. 434809

>>434764
That alone is not an indicative, PCOS is a syndrome with an array of symptoms

No. 434914

>>434764
PCOS is unfortunately kind of a spectrum and you can experience one or two symptoms but not others, while still having it. My only symptoms were mild hormonal acne and a slightly wonky cycle, I just had a very observant OBGYN who listened to my complaints and decided to run a full metabolic panel on me. That was when we found out my hormones were out of whack. Incidentally, I had an ultrasound and they found no cysts. It's a fairly broad and common metabolic disorder.

I hope you can eventually access healthcare to figure out what's going on with your body. But in the meantime it can't hurt to make healthy changes. Your symptoms do sound hormonal.

No. 434961

>>434727
Ironically whoever has diabetes or PCOS are the people who need to be spending the most time at a gym because of their health

No. 434964

File: 1727984646812.png (1.94 MB, 828x1792, IMG_2706.png)

Instead of losing weight I would like to gain weight. I never manage to go past 110 lbs my entire adulthood due to depression. When I’m depressed I don’t want to eat or do anything positive and If I do eat it’s normally sweets. A big reason I get depressed is either due to high stress at work or low self esteem due to my psoriasis flare ups on my face.

This has been impacting my psoriasis but I genuinely don’t know what to eat to help inflammation. I know cutting out sugar is #1 but anyone battling psoriasis what do you eat that helps ease flare ups? And how can I ween myself off my sugar addiction. It’s like as soon as I’m sad I crave dopamine so I eat something sweet. I feel like I’m killing myself

No. 435082

Can anyone recommend a free/cheap app for things like stretches and posture correcting exercises? I’ve been trying to build up a daily routine but keep forgetting what to do, and having to look things up all the time takes up a lot of time. It would be nice to have something like a daily checklist with accompanying images or video to remind me what to do.

No. 435089

>>434964
Eat more fruit to help curb your sweetness cravings. If you're going to have candy or a pastry, eat a piece of fruit beforehand. It'll likely fill you up and you won't want to eat as much of the treat. It can also help to wean yourself off so the crashes won't be as bad. Eventually, you'll want a banana instead of a snickers. Imo those cravings aren't bad but indicate that you might be lacking the good kind of sugar.

No. 435105

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>>434964
Basically nonny, you gotta eat healthy. Figure out your BMR and TDEE or JUST the TDEE since it calculates in your BMR. Theres plenty of calculators online. Always eat atleast 100cals over your TDEE you will gain but it wont be easy. Gaining weight when your life doesnt revolve around food is just as hard as losing weight when your food obsessed.

No. 435115

>>434964
Idk about psoriasis but for healthy weight gain nuts and seeds are great
They're very nutrient dense and you can just snack on them like on sweets
Maybe try honey roasted peanuts

No. 435119

>>434964
This is a bandaid solution because it's always better to eat regular foods, but have you considered taking a weight gainer? Usually one scoop has about 1000calories which is really helpful if you feel physically unable to eat a lot during meals. The caveat is that you should definitely working out regularly.

No. 435136

>>435119
I'm sorry but this is just bad advice, and I say that as someone who struggled with a similar issue as OP
What's the point in buying expensive highly processed slop when she's going to lose all that weight as soon as she stops consuming it
There are no bandaid "solutions" for weight issues, there needs to be a healthy diet and lifestyle change

No. 435146

>>434964
i don't have advice for gaining weight or anti inflammatory foods but i also have psoriasis and the only advice that i can give is either to quit/change your job or lower your work hours. i quit my stressful job and my psoriasis has pretty much cleared up, i haven't had to use any medication in almost 4 months now. maybe it's just coincidence (because you never really know with psoriasis i guess), but just wanted to share anyway. being in a work environment that is highly stressful is not worth the mental and physical torment. i hope it gets better for you soon nonna, psoriasis really really sucks

No. 435147

I cannot stop binging once I decide to try lose weight. I don’t know how to stop this. It’s like the moment I’m not allowed to eat something I want it a thousand times more, whereas if I have to eat something, I don’t want it anymore. Is there a simple fix or am I just going to have to rely on self control?

No. 435150

File: 1728068747902.jpg (54.35 KB, 474x711, running meme's.jpg)

>>428049
I FRACTURED MY FUCKING HIP, IM GOING TO KILL M

No. 435153

Is there any real difference between using an exercise bike vs a treadmill? I'm a lazy fat fuck and I don't like walking

No. 435156

>>435153
exercise bike is better for your joints, especially compared to running on the treadmill, but walking engages the core and targets more muscle groups - the bike is still good cardio and burns calories though, so I wouldn't worry about it.

No. 435159

>>435150
What the fuck, HOW? Are you 90?

No. 435161

>>435159
i’ve never broken anything i’m a healthy weight i eat well and i don’t have osteoporosis(?) WHY ME

No. 435166

>>435161
Well there's something seriously wrong with you
What did the doctor say

No. 435195

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>>435089
>>435105
>>435115
>>435119
>>435136
>>435146
Thank you all so much for your help I truly appreciate it. I have been struggling for years to gain weight and any time i have asked someone for advice on what healthy ways to gain weight are they look at me like im crazy and tell me to stay the weight i am even though im literally malnourished and my skin is flaking off my face. I really want to cry I will look into all of this. I hope all of you have great weekends.

No. 435287

>>435136
>it's always better to eat regular foods
>The caveat is that you should definitely working out regularly.
Please read carefully before responding

No. 435327

>>435147
I talked about this in the last thread. What is important to remember is that you aren't fat because you binge eat, you binge eat because you're fat. The problem with diets is that they attempt to treat the symptom (binge eating), not the disease (being a fat pig).
While there are multiple potential causes of being fat, the most common, at least for otherwise healthy individuals, is an unhealthy gut microbiome. The problem is not that you are giving into junk food cravings, the problem is that you are having those cravings in the first place.
If the food cravings are mainly psychological (there's always going to be at least some psychological element with any addiction), that is one thing, but if the cravings are physical (i.e. your body is simply DEMANDING that you gorge it with Snickers bars), that is fairly straightforward to manage.
What has worked for me is a more extensive version of what I mentioned in the previous thread: for one week, eat nothing but canned corn, beans, broccoli, fruit and kefir with added probiotics. Anons have asked me some of these things can be substituted and while I'm sure they can be, I can only personally vouch for what I have myself tried. Before you are finished your first 24 hours, your physical cravings should mostly be gone. You will still probably have some psychological cravings for junk food but those are manageable when the physical cravings aren't there.
After you have completed the one week gut reset, you can return to normal eating except that for breakfast you must eat a 100% prebiotic/probiotic meal (corn, brown rice, broccoli, fruit, kefir, etc.) and not eat anything else for at least 2 hours. After that, eat as much as you want of whatever you want. Then have another prebiotic/probiotic meal for (or at least with) dinner.
Do all this and you should lose weight without even trying to

No. 435330

>>435082
Oh my god, why must there be an app for everything? Write a list down on a piece of paper and refer to it. You can even make little stick figures to demonstrate the poses. I used to do that when I first started weight lifting.
>>435327
I saw kefir at the store and thought of you today. What's it taste like btw? The kind I saw was unsweetened.

No. 435339

>>435327
Are you sure this is about your microbiome? If you eat mostly vegetables and one serving of protein (kefir or anything else) for breakfast and dinner every day you will obviously lose weight.

No. 435340

>>435327
ty for this, nonna, not the previous anon but i have the same problems as she does and will be trying this advice (maybe kombucha or ACV instead of kefir since dairy vs my digestive system is messy). will report back if it works!

No. 435346

>>435339
except that this "diet" allows you eat as much junk food as you want in between those two meals. When your microbiome is healthy, you simply won't want to eat as much crap. Your mind will still want to eat an entire half gallon of ice cream but your body will be satiated with a single cup. 0 self discipline required. It's really incredible.

No. 435347

>What's it taste like btw?
like sour, drinkable yoghurt. It's not very good, but you get used to it
>The kind I saw was unsweetened
that's the only kind you can have. Added sugar would mess up the gut reset

No. 435376

>>435327
I’m assuming kefir with protein powder cancels out?

No. 435429

>>435376
NTA but any non-pasteurized fermented product will do the trick according to her logic, so basically the kefir needs to contain live bacteria. Gotta ingest the prebiotic first (food containing fiber) then ingest fiber fermenting bacteria. I'm interested in the gut microbiome and started fermenting my first veggies this summer, so I wanna add my two scents. Her post seems to be about reducing cravings while implementing lifestyle changes and switching to healthier foods, but I'm not sure how much live bacteria can realistically do during just one week. Changing what you frequently eat is key, or in other words you need to have a plan for what you are going to eat after this one week cure. While there are lots of studies implicating gut dysbiosis in obesity and studies suggesting bacteria signaling back and forth between the gut and brain, the one-week gut reset sounds a bit placebo. Placebo can be as powerful a tool as any, so if people find it easier to change their diet this way then more power to them. Her conclusion just seems a bit rushed or like the female equivalent to bro science.

Your gut microbiome is a product of the food you currently eat so it's ever changing, but at the same time it's been shown that it's hard for certain bacteria to get a foothold inside your gut if the spaces there are already occupied by other bacteria. From what I've gathered it's best to consume fermented foods frequently in small dosages. Most of the bacteria will pass through you, or when you stop eating them or the food they thrive on they die etc. That said those bacteria can still provide benefits during the window of time they are inside your gut. Fermented food also contain more enzymes which aids with digestion, and they can taste delicious.

No. 435458

I'm close to achieving my first strict pullup but my lats are growing too much… Same with coumpounds exercices in general, they are making my already not-thin waist thicker, what should I do to gain strength with zero hypertrophy? I'm already in the 3 sets 5 rep range, should I go even lower? Other than that I'm so happy with my strength progress and I look really good.

No. 435467

I've lost about 10kg from my heaviest (75kg in 2021, 65kg now) with calorie restriction and a lot of cardio, but my diet and eating aren't that much better. I've definitely cut down my eating because I used to binge on thousands of calories a day, I was probably averaging 4k-5k a day. Now I eat around 2k, sometimes less sometimes more and exercise on top of it. However, I have a huge problem with junk food and sugar. Most of what I eat is processed junk.
I've tried quitting sugar for a while but I always give up, because I think to myself "It's better to just have sugar and still lose weight than being overwhelmed with cravings and end up binging" which I guess is true but at the same time I know my health will deteriorate if I continue eating like this, even if I end up losing a lot of weight.
Anyway I have decided to start off by not eating processed food during the week, then allowing myself sugar on the weekend. That way I can tell myself that I can resist the cravings and just wait for a few days. I will see how it goes.

No. 435487

>>435458
I think you could increase your reps, overworking the muscle can sometimes keep you small, I've found. If you think you look good though and you're feeling good with your progress and health then I don't think you should change anything. There's nothing wrong with putting on muscle, that's the whole point of this stuff.
>>435467
I'm like this too and I just incorporate sweet stuff into my day as part of my carbs, like a serving a day. It stops me from bingeing and I don't feel like I'm restricting myself. It helps that a lot of what I like is "pure" sugar, stuff like gummies and hard candy that doesn't have any fat.

No. 435491

File: 1728226621502.mp4 (18.17 MB, 576x1024, Snaptik.app_742231962450896823…)

lmao nonnas let's go weighted blankets

No. 435500

Not sure what to make of prebio/probio-chan's regimen but yeah I can confirm that naturally probiotic foods are tasty and easy to include in your diet:
Start using kimchi as an add-on to your (savoury) breakfasts at least once a week (if not every breakfast), have a few pickles as a snack on another day, eat yogurt sometime, drink kefir, etc. Make it a habit. I like unflavoured kefir and there are a lot of brands that make it really mild tasting, but you can even get fruit/berry flavoured ones where it's just like the child-targetted drinkable yogurts.

No. 435501

>>435500
god. can you or anyone else name a good brand of the flavored ones for dumb bitches with childish palates i.e. me? I tried kefir once and simply couldn't get into it but I really want to…

No. 435502

File: 1728230832017.jpg (202.29 KB, 966x1587, 1000018781.jpg)

>>435501
Liberté (mild but mid) or picrel

No. 435503

>>435502
samefag and sorry that's a pic of the plain, but their blueberry flavour is exactly what you want

No. 435505

>>435502
Make your own kefir at home for dirt cheap, you don’t even need to do anything- just wait until it matures. No need to buy that plastic shit.

No. 435507

>>435505
I would like to but living in a humid climate makes me worried about mold growth. Do you have any links about making your own at home? I also buy glass-jarred kefir (though all the ones I've tried are much more sour)

No. 435510

>>435503
Thanks! I'm gonna try it.

No. 435519

>>435501
Juice kefir is tastier imo. But flavored milk kefir just tastes like flavored yogurt.

No. 435775

I don't have access to a gym. What can I do instead of leg press? I have a barbell and hip bands, that's it.

No. 435791

>>435775
clean the barbell and do front squats. That's how the old timers trained legs before there were squat racks

No. 435797

>>435791
Thanks, what can I do about the back of the legs?

No. 435804

>>435797
deadlifts. There are bodyweight hamstring exercises but I never liked them. And lunges are gay af

No. 435895

I'm too shy and poor to go to the gym so I'm thinking of buying dumbells and using those at home. I'm 5'0 and about 60kg. Is a 3kg dumbbell okay? Or will it be too much for a beginner?

No. 435907

>>435895
I suggest you to start small. Go from 1 kg and then making your way up. You need to help your muscles adapt to the dumbbell's weight so it won't hurt you much in the process

No. 435942

>>435907
There is no need to buy a 1kg dumbbell, especially if she doesn't have a lot of money. 1 kg is way too light, it will take ages to see any improvement and like hundreds of reps daily. Easy way to get discouraged from working out

>>435895
Yes 3 kg is fine unless you never do anything at all and lay in bed all day. And if you want to go lighter, you can just use a full 1 liter water bottle instead or a bag of flour etc. No need to buy a dumbbell.
Weights that are in the 0.5kg - 2kg range are a scam since you can easily replace them with daily objects that are much cheaper like bottled water.
For other cheap solutions to working out look into resistance bands and tapes. The latex ones will break after some time (the ones I used broke after 1.5 year), the fabric ones are more durable and you buy them in sets so that gives you more range.

No. 435948

>>435195
Don't forget consistency is most important! You're not going to fix the issue unless you stick to a dietary change.

No. 435954

The validation you get from people noticing your weight loss is awesomeee

No. 435991

>>435895
Resistance bands. You can literally do everything with them. You only need to find out how and there is so much stuff online just for that. They don't need space. So you can take them always with you, even on vacation.

No. 435995

>>435942
>>435991
Thank you nonnies, I just ordered a pack of resistance bands. Can't wait to start using them.

No. 435996

>>435995
kek that was quick. there are variations. however, the most useful are minibands and superbands. a set of each of these two covers your needs

No. 436003

hi nonas. i signed up to my local women-only gym (i'm so lucky to have one near me) and had a session with a trainer there who made a full-body push/pull program for me. i've wanted to get stronger for years but it was only the sheer luck of discovering this women-only gym that got me into it. been going to some classes but i just finished my first workout there using the equipment on my own and it went so well, the vibe is just so good in there and i seem to have gotten a feel for when the gym is emptiest. i already run frequently and cycle everywhere for transport and i'm sick of cardio / the concept of endurance; i want to have agency and strength. this is the best thing to have happened to me this year

No. 436007

How do I small my ass. I know this is a dumb question, I know you can't spot reduce, but it's proportionally huge no matter how little I weigh.

No. 436012

>>436007
Change your posture
Most people have anterior pelvic tilt
In addition to making you ass stick out, it can lead to back pain
Fixing it is beneficial for spine health, abdominal/gluteal/hip muscles, proper exercise form, and age-related mobility issues

No. 436025

>>436007
Just work out your legs and ass.
Also work out your upper body so you can shift the proportions a bit if you put some muscle on the top.

No. 436030

>>436007
take up jogging two miles per day for a year, lose like 5 lbs, work on your posture

No. 436053

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>>436012
I've done a lot of back related PT and have doctor approved posture at this point, so I don't think it's that. >>436025 I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite? My upper days are always heavy.
>>436030
Fucking hate jogging, is walking alright? I do a lot of that. I'm trying to cut this month, hopefully that'll make me feel a bit better about things.

No. 436061

Has anybody else felt continous joint pain on a low carb diet?

No. 436094

>>435996
I found some on sale for only €6. They're closed loop and there are 3 of them. They go from 10kg, 13.5kg and 17kg. What's the difference between minibands and superbands?

No. 436095

>>436053
>I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite?
Yeah. I'm bottom heavy as well and only saw improvement after going over 20kg. These are very big muscles so they need quite a bit of resistance. Additionally some of these muscles look bigger if you don't train them properly. To get big muscles takes a lot of work and a very strict diet. Don't worry, you won't get big.

No. 436103

>>436094
Difference is the size of the loops. Minibands are less than shoulder wide loops when unstretched. Superbands have wide loops such that you can stretch them from your feet to above your head. As I have said before bands are versatile but sometimes you have to find out how to use them to mimic a certain exercise you want to do. Having both minibands and superbands makes figuring out things easier and it's easier to follow online tutorials because most of the time they are fully equiped. For example leg abductor exercises are easily done with minibands. Just put them on on mid-tigh height sit down/lay on your back and spread your legs. With superbands you have to find a way how to work with the super wide loop. On the other hand, if you want do mimic deadlifts it no problem with superbands but you are out of your luck using minibands because they don't stretch wide enough to do the whole motion. So having both band sizes at hand allows you to easily transition between exercises without putting too much brain work into your workout. Later on you will find a lot of tools designed for bands like hooks, grips, nooses and so on. But I would only invest in all of these once you have found out for yourself how you use them because then you will probably have some bands stationary and leave them there for quickly doing this exercise and so on… Ah and don't think too much about the kg printed on the bands. It just means the more kg the more resistance and the harder it is to stretch them

No. 436105

File: 1728462173745.jpg (4.92 KB, 225x225, images.jpg)

I love working out and becoming stronger and I'm so proud of everyone that takes care of their bodies. Keep it up nonas

No. 436108

File: 1728464076467.jpeg (118.94 KB, 1248x958, IMG_5380.jpeg)

This is a really stupid question but is it possible to build some sort of strength and stamina with seven days. I’m not expecting life changing results I just need to be able to run around a couple of laps with barfing and fainting.

No. 436118

>>436108
Not really, it takes much longer than that and if you start training all the time now, you will just be exhausted when you do the run and have a bad time. But it's a good idea to just start training at all so you improve your fitness level for the next time you have to run laps and reap the benefits of a healthier lifestyle in general.

No. 436121

>>436108
i tried that and my leg still hurts real bad almost a month later

No. 436173

I just bought a jump rope. I'm looking forward to increased stamina

No. 436191

>>436108
No for an increase in strength and stamina, but getting your body used to walking and light jogging has got to be good to some extent. Re-oil those joints, you know?

No. 436192

>>436108
I actually think it may be possible to see notable results in just 7 days if you are already otherwise healthy. Eat clean (no sweeteners, no refined grains, lot's of fiber, some probiotics), plenty of sleep and some walking and/or light cardio and resistance training. Do that and you will look and feel noticeably better within 7 days, even if it isn't night and day.

No. 436204

>>436192
I guess therre's some possibility

No. 436381

Anyone else here addicted to working out?
Like when I’m not at the gym, I’m thinking about working out, etc.

No. 436774

File: 1728700013073.jpg (73.52 KB, 900x743, GYoMbjObgAADjND.jpg)

What would you guys do if your regular routine doesn't work anymore? No matter how much I tried to work out harder or eat less my weight just didn't budge. Any possible solution for this?

No. 436826

>>436774
Switch up your routine. Maybe you're not eating enough. Plateau is a normal occurrence and happens to everyone. Remember that weight is not a good measure of progress.
I find fasting is good. Or stopping exercise for a day or two also works. Or doing completely different exercises from what you've been doing altogether eg if you've been weight lifting all the time, switch only to cardio for a few days etc. or go on a few hour hike.

No. 436836

>>436774
Sounds like you need a deload or rest period. Your body has adjusted to your current routine and is determined to hang onto its resources, you need to give it a break.

No. 436861

Stupid question but do leg slimming exercises work?
I know you can’t do target workouts but I’m hoping that with enough cardio for weight loss in combination with leg slimming exercises will help.
Sorry Nonnas, I’m new to all this.

No. 436871

>>436861
Weight lifting will give you slimmer legs than any cardio

No. 436873

haven't been regularly to the gym in like 7 years but i just got rec center passes (side note 100x better than gym passes, no contract, mostly just older people and women, way cleaner…) and i'm feeling very motivated! i'm going on a trip that will feature extensive walking about i have the stamina of a grandma. do any nonnies have a recommendation for a like 30 day program that would help? also any shoe recommendations? a lot of the ones i see have these ugly thick soles (like hokas) and i'd rather not add any height to myself if i can avoid it. i want shoes that i can wear regular outfits with and will still look cute.

No. 436878

File: 1728754239328.jpg (82.7 KB, 666x1024, GWuUptAbgAAuRX_.jpg)

>>436836
>>436826
Thank you for you insights nonnas, I greatly appreciate it. Here's to a skinnier future!

No. 436881

>Go to gym for months
>Get sick beyond repair
>So sick that 3 stairs now makes me out of breath
>Get better
>Go back to gym
>Repeat
I'm so fucking pissed and upset, it's been 3 times this year. I just want to have my stamina back without getting sick. I've been taking multi vitamins and eating better so being sick doesn't feel like a truck.

No. 436999

>>430335
so i finally had my bodpod appointment. i went in expecting to have 20% bf (which was my goal) but i ended up with 15.5%.. holy fuck, i did not mean to do that. i found out genetics are in my favor when it comes to burning body fat, but now i obviously need to get that body fat back. i've upped my calorie intake by 400 for proper muscle growth and that should be enough for slow and healthy weight gain. the bulk is gonna go crazy kek

No. 437047

i reached my first goal weight & then ate some less than healthy food (still decently within my maint i should add) due to a family event and now im up a kg again. what the fuck why does my body hate me so bad

No. 437077

>>437047
>1 kg
you will soon learn it means nothing

No. 437078

love cycling but it makes my ass hurt even with the padded pants and seat. Any other way to fix this?

No. 437107

File: 1728839594913.png (566.69 KB, 536x494, yuriko.png)

>>437047
It's not the kilograms or pounds that matter, but what you look like in front of the mirror

No. 437108

>>436774
You need to do more cardio, but the kind of hard cardio, not just brisk walking. You need to start doing 5k runs and going for 10k runs, totaling 20 miles each week

No. 437110

>>437107
ntayrt but I can't tell if you used picrel as encouragement or passive aggression. I would hate to look like that and then wear that garbage on top of it

No. 437112

File: 1728840862647.jpg (952.82 KB, 1365x2048, yurik.jpg)

>>437110
It's just that wide hips wide shoulders strong legs doesn't change into stereotypically thin even with workouts and cardio, so you work with what you have and do your best

No. 437114

File: 1728842618716.jpeg (40.3 KB, 429x715, images - 2024-01-31T224133.913…)

Anyone have a much larger chest than bottom? I'm quite busty on top but I feel like my lower half is lacking. Basically, I just want a bigger ass and more defined thighs.

No. 437115

>>437114
okay, first of all yes, this is me exactly. I don't gain weight or muscle easily in my ass and thighs and it sucks. second of all, I am so so sad that I missed the discussion from whenever these photos were taken.

No. 437116

>>437115
She's Bianca Censori. She's the only celebrity I can think of who has a similar body type to me. My body is the same way tbh. If I gain weight, it all goes to my upper body.

No. 437118

>>437116
Oh, I know exactly who she is, I'm just shocked that kanye decided to put her in (let her wear?) a strap on harness in public because I get that her whole thing is wearing very sexual outfits and being half naked in public but I can't imagine kanye wanting to advertise that he loves strap ons. her body always looks amazing in those terrible outfits, though, for what it's worth.

No. 437174

>>437114
Her body is so hot. Sorry for being a horny lesbo. I just love big pendulous tits like hers.

No. 437210

>>436095
I hit legs hard as fuck today and I pray you're right.

No. 437334

>>436095
depends on the bodily proportions and height you already have to an extent, as well as past sport experience

No. 437344

Nonnas has anyone else had great results using PHA training (method where you alternate upper and lower in a circuit for the whole workout with minimal rest)? I know people talk it to death how you have to rest a certain amount when doing certain things and like yes, I’ve done my studying and I know that when I bench or squat my max I’m not gonna run around and do 3 other sets in rapid succession…idk I have a lot of energy and it helps me actually feel relaxed when I’m done kek. If any other adhd nonnas have trouble with rest periods maybe consider trying it also. Keep in mind I do have to eat a fuck ton to keep up with this regime lmao

No. 437345

>>437110
That anon was being a cunt I suspect a scrote lurking and the picrel was weirdly proportioned and fat. Anyone can look thin if they weigh little enough, that’s why nonnas all over this board like to talk big shit about “anyone can look better thin that’s why most Ana’s are broad af ugly apple shapes who have unfeminine bodies” while half of them also have to add or imply “but not me I’d be hot at any weight bc muh fat distriboootion”

No. 437358

Tired of being a lazy cunt so I'm going to start training for a half marathon. It's not on till end of spring next year so, I've got plenty of time to ramp up for it. I run but never trained with purpose before, so I'm going to follow a training program that spans 12 weeks and update my progress here for accountability. Starts off easy though - today is a rest day. Tomorrow will be a 5k.

No. 437359

>>437345
The way anons call every woman fat or "tranny looking" proves how popular this site is with anachans kek

No. 437435

File: 1728937007536.gif (67.88 KB, 267x196, 1619803624672.gif)

>>437118
>>437174
Thanks for making me feel better about my body nonnies

No. 437464

I haven't weighed myself since I started losing weight about a month and a half ago. I finally got a new battery for my weighing scale today. I went from being completely sedentary (less than 2k steps a day) and eating like shit, to getting 8k-10k steps every single day and eating healthier(more vegetables, less carbs). I had to have made some progress right? But no. I'm the exact same fucking weight I always was. Have these past 6 weeks been for nothing? And no, I didn't gain muscle because all I did was walking. Didn't lift any weights. How did I not even lose 0.5kg at least?

No. 437470

>>437359
Nobody hates women's bodies more than dog-faced bone-rattlers kek. >>437107 Thinking this is "weirdly proportioned and fat" when this is a perfectly attractive, feminine body is hilarious. You have to be repulsed by femininity to find that image unappealing, only fags and straight girls think lanky curveless brittle looking hard-to-cuddle bodies are the female ideal.
>cope fatty!!
Thinner than picrel, just a lesbian. A woman who's 15lbs overweight is more attractive than one who's 15lbs underweight 100% of the time.

No. 437475

>>437470
Ana-chans are low E, hangry and bitter all the time. They secretly hate being women, they hate other women, and they despise any show of round, plump, feminine flesh, it's why so many former skellies become Aidens.

No. 437517

>>437464
Don’t worry too much Nonna. You probably changed your body composition and gained more muscle definition in your legs/back. Remember to eat enough protein too and you’ll see results.

No. 437522

>>437464
"Eating healthier" doesn't mean much when it comes to weight loss. Count your calories, weigh your food, do it properly because you might be eating more than you think. And weigh yourself every day - your weight can fluctuate quite a lot, if you weigh sporadically there's every chance you might happen to weigh yourself on a day where you've got extra water weight or something.

>>437517
That's almost certainly not the case. It's hard enough to gain muscle when you're lifting and eating lots of protein and it generally requires a decent surplus, walking isn't gonna do jack shit.

No. 437524

Posted here a few times. Going through major weightloss. I am on a high protein and fat diet. I swim for exercise and play basketball. I finally hit about 90lbs. I no longer buy plus size clothing. I have 60lbs to go. I hope everyone is doing well and staying healthy and not hurting their bodies.

No. 437528

>>437524
is there a typo in your post or are you planning on weighing 30lbs when you're done?
>>437464
give it six months not weeks

No. 437530

>>437528
She means she hit 90lbs down

No. 437532

>>437528
Started at 300lbs. What the fuck???????? LMFAOOOO i didnt realize that was confusing thats why i started off saying GOING THROUGH MAJOR WEIGHTLOSS

No. 437659

>>437358
5k done today in just over 32 minutes, another 5k due tomorrow

No. 437951

I hate my impatience. I’ve only been going for a couple days and I’m already frustrated that I haven’t transformed. I will stay strong though, I cannot fail again.

No. 438022

Weigh in
260 in July
244 today
All I did was I just started being aware of how calorie expensive food is, it is real easy to ignore it.

No. 438097

>>437659
5k done yesterday in just over 30 minutes, rest day today, then 5k again friday

No. 438161

File: 1729182886769.png (672.41 KB, 584x724, fiona.png)

>>437359
>>437475
Just curious, but would this be considered an ana-chan body? This singer hated herself at them time because she considered herself "bait for men so she had to look unhealthy"

No. 438163

>>438161
ana-chan is a state of mind not a body type

No. 438166

>>438161
Well she was anorexic at that time so I'd say she fits the bill. Unrelated but she was so beautiful (probably still is, haven't checked). Her skin looks amazing for someone who has anorexia.

No. 438167

>>437659
I thought y'all were talking about money and was already seething

No. 438183

Guys what do you think of Ozempic for an obese person who's never managed to keep off the weight? My mom has always tried to lose weight without much success and I'm considering just buying it for her since I've heard it has good results? But I need to lookup more about the potentially hidden health risks

No. 438192

I've let myself balloon up from 47kg to 84kg. I've managed to lose weight before and kept it at 54kg for a year but after a really rough bout of depression and heavy drinking I'm right back to my fattest.
I've started a diet and exercise plan again and I'm feeling confident (already losing weight slowly and steadily), but I’m frustrated because even when I hit my goal my body is already messed up. My tits are fucked, I’ve got stretch marks everywhere and I'll never look like I used to. Sucks because I'm naturally built like an AirPod, everything goes straight to my chest and nothing to my butt. I guess I’m just mad at myself for ruining my body, even after all this hard work I’ll probably still look like shit.
But whatever, I’m still doing it. I’m so over being a fattychan I at least want my health back.

No. 438207

Can anynona recommend a basic stretching routine?

No. 438256

i need to hit the gym and start lifting but man i hate exercising around other people. i'm not necessarily afraid of them judging me, they just freak me out. i need to always be aware of where they are and if they know i'm there, it's like being in a room with a bunch of creepy spiders.

No. 438294

>>438183
I wouldn't recommend it, keeping off the weight is a mindset that she would have to build. I understand you're coming from a well meaning place but what happens when the Ozempic runs out and your mom regains that weight?

No. 438298

>>438183
I'd be worried about the side effects especially if she's older. Sometimes losing a lot of weight like that can be harder on an elderly body than staying big. Depends on her size, of course. If she's life threateningly obese or can't move around properly it would probably be worth the risk. If she's just kind of fat it so isn't worth it.

No. 438358

1 week down, half a kilo down!

No. 438382

>>438256
normal people don't judge people for being less fit

No. 438397

>>438183
Only if the risks of obesity outweigh the risks of side-effects

No. 438404

>>438183
Honestly I recommend it a lot. I work with people who have taken it and they've seen amazing results, being obese (especially when older) in my opinion, poses more health risks than weight loss drugs. My friend lost around 30kg with ozempic and it wasn't dangeorusly fast or anything and she could still enjoy food, just with less of an appetite. She didn't experience any side effects apart from having no desire to drink alcohol anymore.

If you can get your mom a full checkup and just go through it all with a medical professional if you're worried, but from what I've seen it seems to work really well.

No. 438413


No. 438415

>>438097
5k done today in just under 32 minutes, rest day tomorrow. 6k run Sunday!
>>438167
cute kek

No. 438416

>>438413
thank you ♥

No. 438905

>>438415
Bah, it's been raining all day here today and not due to stop, so I'm going to bump my 6k to tomorrow morning. Never run in the morning before so I'm not looking forward to it but oh well. I really need to get some better workout clothes for the colder/wetter season.

No. 439187

How should I go about making my hips wider? My quads are my most built muscle group but still don’t translate and my hip to waist ratio is close to 1.0. Is that weird leg spreading machine worth it?

No. 439191

finally deadlifted a 100 kilos (220 in burger units), i'm so happy. went for a 1RM, but i managed two reps, which is usually what happens when i try to max out, something about women being able to handle higher volume closer to their max.

anyway, food is magic, bulking is great, highly recommend it to anyone not overweight who is trying to gain strength. in 2 and a half months i went 90 to 100 kg on DL, 85 to 95kg on squats, 45 to 55kg on bench (bench and squat might be a bit more, i don't really max out on those). and i didn't even gain an insane amount of fat, went from 60 to 65ish kilos, lost my abs and have a bit of extra on my lower belly, but i don't look fat rn. and i'm not even doing a lean bulk, just eating what i want (lots of protein obviously) and lifting 4x a week, running 2x.

cutting's gonna suck, but i'm planning to ramp up running, so i don't have to eat below 1500 kcals. also planning to do 3-4 week mini cuts, with maintenance between them, to try and curb the eating disorder behaviors that tend to appear when i'm in a deficit for a long time.
but i'm definitely not gonna cut until i'm really comfortable lifting 100 kg. too proud of that number to let it go lol (i know it's not actually a lot, just let me have this).

my long term goals are 2x bodyweight squat and deadlift, 1x bw bench. for running i wanna do a sub 45 min 10k, problem is i basically never get to run on flat terrain, it's super hilly where i live. the running thing will be a good goal while i'm cutting, always gotta have some kind of performance based goal so i keep the ED/body dysmorphia at bay.

No. 439252

does anyone have any podcasts (or audiobooks i guess) to recommend that pertain to women's fitness in a way that isn't oriented around weight loss or getting a fat ass for men?

No. 439280

>>439252
if those aren't things you are interested in then you aren't really interested in "women's fitness", just "fitness". What works for a man works for a woman.
Look up podcasts of female Crossfitters

No. 439281

My core seems to be too weak even for ab weel. How can I fix this?

No. 439288

>>439280
don't be retarded

No. 439305

>>439280
Not true, women are built more for endurance but need to work harder to build muscle. Most weight lifting moids would have a heart attack if they tried the average barre or hot yoga class and their workout routines are lazy and sloppy compared to women's

No. 439313

File: 1729541866511.jpg (67.45 KB, 828x828, IMG_5820.JPG)

just hit 6 pull ups! i want to hit 10 by 2025.

No. 439315

>>439313
amazing nona

No. 439338

>>439313
that's really impressive. What did you start at?

No. 439344

>>439338
i couldn't do a single one (without wriggling around a bit). i don't think it's an impressive number, but it's a fun challenge. plus i get to eat a lot of burgers to grow the muscle.

No. 439345

>>439344
if you couldn't do one, how did you build up to your first?

When i started I could do 2 and then trained up to 2 but never got past that. Haven't trained them in a while though

No. 439346

>>439345
trained up to 6, I mean

No. 439350

>>439345
well i was borderline anemic so changing the diet probably helped and i did negative pull ups. still do them all the time, they're really helpful. i might hit a plateau at some point and i'm going to break out the added weights if that happens. good luck nonna, it sounds like you have a good base to build upon!

No. 439426

>>439313
congratulations nona!

No. 439498

I’m trying to gain weight, I mean really put on the pounds. I’ve always struggled with eating, it’s just not something I particularly enjoy. I don’t own a scale but went to my moms house recently and weighed myself on a whim—108 pounds. This is extremely unhealthy for my age and measurements and I look borderline anorexic. I probably am anorexic by definition. Since then I’ve been making a real effort to eat 2500kcal a day. It’s hard but I’m determined to put on at least 25 pounds. Any other nonnas struggle to gain weight? Any tips or tricks that helped you? I also smoke which I’ve heard isn’t the best for weight gain, wondering if it’s something I need to quit in favor of this.

No. 439508

>>439498
Track your calories with something like MyFitnessPal, it has basically everything you'd eat in it's database. Even if you're just loosely tracking, it's good to get an idea of how much food you actually need to eat in order to be in a surplus. If you're not sure, under estimate so you eat more. Eat larger portions, try to eat more calorie dense foods, peanut butter, nuts, you can find more online, make sure to eat protein. Exercise a bit to increase your appetite and build a bit of muscle while you're at it. Add in a meal replacement as a snack, it's like a free 400 calories. You should probably quit smoking in general for your health, not just cause you're trying to gain weight. It'll be a long road, but just keep consistent and it'll get easier with time. Hopefully you'll start to notice benefits like stronger nails, fuller hair, and brighter skin as you become less underweight. Good luck!

No. 439511

>>439498
Drinking your calories via milkshakes and boba (or in milder cases, milk instead of water etc) really help, though gaining weight via mostly unhealthy foods is called "dirty bulking."
Definitely add in some physical activity as you gain weight though. Even a short 5-minute post-meal walk does wonders to stabilizing your blood sugar.

No. 439746

I know there’s no wrong reason to lose the weight but is it mentally ill that I want to lose it that way I can enter a ‘villain arc’, I see moids talk about it on tiktok and it’s just them being shitty to women.
I’ve been treated like shit for years specifically by men because I was fat but as I continue to lose the weight and see my face coming back, I remembered that I’m not as fucking ugly as I thought I was and that people weren’t just placating me my whole life.

No. 439747

>>439746
yeah it’s a kinda retarded motivation but if it works do it. who cares?

No. 439838

>>439747
I once went on a diet just to spite my family. When I stopped being angry at them, I lost my motivation and gained all the weight back

No. 439954

Nonnies give me strength, I started counting calories about a week ago with an app and I'm trying to eat less.
Please tell me you eventually get used to eating less and stop being so hungry? I barely reduced my quantities of food and all I can think of is how much I wanna eat at any given time.
I know it's too early to feel the changes, but I'm constantly stressed and I have poor impulse control so I just need the reassurance. Does anyone else struggle with this? Am I stuck eating eggs and cabbage for the rest of my life?

No. 439997

>>439954
Honestly you just have to tough it out. It's extremely difficult at the start especially if you're a person who relies on food for boredom/emotional problems, but once you actually start to see the weight coming off there's no better motivation. You will get used to less calories and you will start to think less about food overtime. Not good advice but for me I replaced food with a different vice to take my mind off of it. Would you rather be overweight and unhappy for the rest of your life or go through a few months of pain to feel the best you've ever felt? Be strict with yourself.

No. 440254

>>439954
you can eat pretty much anything you want so long as you stick within your calorie range, though it's best to stay away from foods that you think might cause you to overeat. if you stick to eating just eggs and cabbage you're likely to feel hungry and slip back into old habits. maybe try eating foods that are more filling but not high in calories, like grilled/baked chicken or seafood with vegetables

No. 440626

>>440254
>>439997
Thanks to you two! On a semi-related note, I'm going back to jogging with a friend on Sundays, it's a fun hang out and hopefully involving a friend in my effort to be healthier will be extra motivation to be careful about my diet.

No. 440629

>>439954
Try eating foods that are more filling but have less calories and foods that take longer to digest. Also try to eat fiber first when having meals, it will make you feel full faster.

No. 440649

>>439954
I really disagree with calorie counting, especially at first. The first part of your diet should be about adjusting to eating healthy foods. Don't worry about weight loss or calories until you've fully adjusted to healthy eating

No. 440802

Went from leg pressing 5x109kg on Wednesday to 10x109 today. I am so excited to top it next week!!!

No. 440940

Is it possible for you to "look" skinner even if you weigh more? I gained some weight from my sedentary office jobs (like 15 lbs) over 2 years. I got another job and decided I was going to lose the weight. I went from maybe 1-2k steps a day to 5-6k steps a day (I make sure to take a walk before I leave work) and I have been eating less. I also started working out regularly, but nothing strenuous, just calisthenics and toning exercises. I look a lot slimmer in my stomach area, I've never really gained weight there and my abs are far more prominent. I assumed I had lost weight and so had others. I don't weigh myself because I used to have a severe ED. Well, I weighed myself the other day and I actually weigh like 4 lbs more than I did at the beginning of my "journey". It makes me sad because I am way more active than I used to be and I am more "toned" everywhere. But I feel like I've failed somehow? I'm still within a regular BMI. Everyone has told me that they thought I lost weight. But I guess it's just because maybe my body fat percentage has changed? Any insight on this would be helpful. Thank you.

No. 440947

>>440940
Muscle weighs something too. You may have traded fat mass for muscle mass, so while you look slimmer the weight isn't much different. Body measurements are also a good way to see changes that may not reflect weight.

I have an embarrassingly high fat percentage due to being sedentary. I have a bathroom scale that gives me an approximate fat/muscle % alongside the pounds. Between that and measuring my self with a tape measure, I'm hoping to tone up more myself.

No. 441008

>>440940
You earned muscle mass, nonna. Keep it going if it makes you feel great! Numbers on the scale aren't everything, health and disposition are important, too. Also, from what you're saying, you basically look better now, so why worry and bring yourself down, when you're doing exactly what you're supposed to do to feel better?
Think about getting some new clothes to show off your toned physique lol.

No. 441009

>>440802
That's awesome, keep it going!

No. 441045

Has anyone here tried the Mediterranean diet? It's high fat so it might actually satiate my insatiable fat ass

No. 441047

>>440940
that's a good thing! if you're getting slimmer and the scale goes up, you're getting stronger and more toned. muscle weighs more than fat. you look better and got slimmer and toned.
maybe you should go back to not weighing yourself and instead you should take body measurements if you have to track something. this is definitely an ED brain problem if seeing that number go up has made you feel like a failure when all indicators in reality are positive. number-go-up does NOT equal a bad thing because muscle weighs a lot more than fat, you know this in your head but your mind is playing tricks on you.

No. 441068

I'm so tired of being a fatass but I have a major sweet tooth… eating fruit helps but I mostly overeat as a form of self-harm. I can't stop and it sucks, I suppose I'll just have to tough it out

No. 441104

>>441068
have you tried using exercise as a form of self harm

No. 441207

Scale hasn’t budged all week but this morning I’m down a kilogram!

No. 441219

>>441068
Try healthy chocolates and zero sugar snacks that use artificial sweeteners. Use stevia for you tea, coffee, deserts, baking, oatmeal etc. Doesn't work as powdered sugar for dusting baked good unfortunately.

No. 441306

File: 1730143031157.png (Spoiler Image,369.44 KB, 664x268, rei.png)

>>441104
It can actually work

No. 441331

>>441068
I also have a sweet tooth, especially for baked goods. I love fruit so I don't mind eating that more often. But sometimes I crave more. One thing I could suggest is "upgrade" fruit a little. Berries with a little condensed milk, banana slices with the bottoms dipped in dark chocolate, apples with a light caramel drizzle, etc. They're more caloric than plain fruit, but less than carb-y baked goods and feel a little fancier. They also make low-carb or lighter brownie/cake mixes that are a little lighter than their normal versions.

Another thing is access. I try to just not buy and have sweets laying around. I keep individual wrapped small chocolates so I can have portion control.

No. 441408

>>441068
Eat something savoury and protein rich like eggs or meat before giving into your sweet cravings. It will fill you up with actual nutritious food and lessen how much sweets you eat.

No. 441848

>>440802
5x118! I’ve almost maxed out the machine.

No. 442109

>>441104

I did this and now I lost my period and will likely have horrible irreversible health consequences unless I gain most of the weight back lol

No. 442240

File: 1730450647455.jpeg (38.18 KB, 589x255, yeaaah motherfucker.jpeg)

Are any of you anons aiming for a more androgynous body type? i would like to go to the gym to see if i can gain muscle mass, i really dislike how curvy my body is. I was hoping that by losing weight i would lose most of my thighs/breast fat but they stayed basically the same except now i am even more curvy because i dont have as much stomach fat. It makes wearing cute tshirts impossible without looking chubby and weird.

No. 442245

>>442240
i personally don’t think muscle tone affects androgyny much, unlike literally being a skeleton or a blob. muscles just sort of refine your figure, and it’s not super healthy to work out with a mindset against your body.

No. 442419

not sure if this is the right place to ask.
is tdee calculator accurate? i recently reached my ideal weight and my maintenance calories intake is ~1600. isn't that a bit too high? i'm 47.5 kg at 160 cm

No. 442428

>>442419
Tdee's definition of actvity levels can be a bit generous. Apparently it can be more accurate if you think along the lines of how physical your job is, i.e office job -> sedentary, jobs where you stand a lot (teacher, cashier) -> light, etc

No. 442431

Is it worth cutting out all added sugar in my diet? I feel like I eat too much candy and junk food with lots of added sugar, and I thought of cutting all of that out of my diet completely for my acne.

No. 442438

>>442240

I have an "androgynous/athletic" body type (broad shoulders, long limbs, flat chest, straight waist). I have a decent amount of muscle now but my body would have this structure even if I was just skinnyfat and didn't do any exercise. From what I have seen, muscle mass usually tends to refine "curviness" in women (if they have it), not eliminate it. The fit women who look androgynous are ones who naturally have that straight body shape.

I doubt you look the way you think you do in those shirts… personally I look weird as fuck in anything "cute" because of my body type.

No. 442445

>>442431
Of course it's worth it. You'll feel amazing.

No. 442447

>>442419

That sounds completely adequate at the very least, if you are mostly sedentary. I would not worry about it. If you find you are gaining actual fat mass on that low of an intake, you already know you are capable of reversing it. The consequences of chronic low energy availability are way worse than having to diet again for a couple of weeks.

No. 442452

File: 1730555462895.png (296.72 KB, 1125x2436, IMG_2422.png)

Finally 158lbs and all the weight I gained is in my ass and legs, pure muscle. Any other tall/fast metabolism girlies, bring lots of high sugar snacks to eat while working out. I can’t stop staring at my own butt kek if anyone wants here’s part of one of my workouts. I’ve recently gotten my CPT and I make daily/weekly for myself and my friends, maybe I can practice on some nonnas ITT!

No. 442454

File: 1730555832962.png (311.31 KB, 1125x2436, IMG_2553.png)

>>442452
Samefag here’s part of my Halloween workout! I do PHA so I don’t rest a lot between sets but obviously rest as much or as little as you like!

No. 442469

Does anyone have experience losing weight through a deficit via cardio vs calorie restriction, and how that affects how your body looks? I’ve heard some say you lose more facial fat with restriction or more muscle with cardio etc. And before anons say parotting “you can’t spot reduce/change how you lose weight!!” like that’s the objective truth, in my experience that is not true. How I exercised and especially what I eat definitely affects where I lose from, for example more sugar causes central distribution for sure with more loss from the thighs.

No. 442472

>>442469
Good question. I think facially I'm at my most attractive when I'm exercising as well as dieting. I've lost weight through pure restriction many times and although I feel like I look good at first eventually it gets to a point where I feel like I just look fat but small. I guess that's what you call skinnyfat. It's true you can't spot reduce, but when I neglect areas of my physique, they look noticeably worse. For example right now my legs look like shit because I stopped giving a fuck about leg day six months ago. They're an appropriate size for my height but they look untoned and flabby compared to my arms. Oops.

No. 442546

>>442445
Alright,I'll start off by cutting out all the candy I eat. How strict do you think I should be in terms of sugar? (i.e would things like baked goods or chocolate milk be ok)?

No. 442551

File: 1730596938515.jpeg (40.2 KB, 639x479, IMG_7886.jpeg)

Apparently my BMI is too low to qualify for GLP-1. Kinda bummed out. I’ve been stuck at 130-135 lbs for a while now and I stand at around 5’3”. Sometimes, with effort I can get down to 125 lbs but I don’t stay for long. I wish I could get down to 105-110 lbs, and lose most of the weight in my hips and thighs. I’m gonna try again this winter and if this doesn’t work out I’m saving up for liposuction.

No. 442560

>>442551
may as well buy ozempic for lipo prices.

No. 442569

>>442551
not to destroy your dreams but I went from 145 at 5'3.5 to 114 and I didn't lose any of the fat on my ass and thighs, which was the only reason I even started losing weight in the first place. I think I have to come to terms with giving up on ever looking good in slacks. Hurts.

No. 442624

hey guys, im extremely fat, i was 132lbs and now im fucking 198lbs, i need your motivation please.. i want to reach 110 lbs but the fat logic is like a parasite in my brain, especially the fat positive in my country and everywhere makes me stay a fattie

No. 442639

I was doing really well but got busy with work last week and just fucking gave up. Binged this whole weekend and I’m probably gonna be back at square one on Monday morning. I will try get back into routine next week but it feels so pointless knowing my self control is only temporary

No. 442665

File: 1730660805055.gif (4.8 MB, 480x640, gigastacy.gif)

gained 5 kg and went from bmi 16 to bmi 18 not an anachan just scrawny

No. 442676

>>442546
Strict, but not too strict. For example, some people go too far and even cut out fruit, which is ridiculous. Enjoy fruits, they're great for your skin. Chocolate milk is just liquid calories and has way too much sugar. You'd be better off eating proper food. If you're having baked goods, make sure it's a healthier alternative. The less sugar you eat, the less you'll crave it. But you can still treat yourself from time to time.

No. 442677

>>442624
Just start today. Even if you eat 100 calories less than usual, or walk 1k steps more than usual, it's still doing something good for you. If you lose weight now, you're helping out your future self. It only gets harder the older you get so start NOW. A healthy body means a fulfilling life and you'll be thankful. For every kg of weight loss, 3–4 kg of force is lifted from your knees. Good luck nona, I know you can do it. Don't let anyone get in your way. Those fat positive tards are miserable and they want you to be miserable too. Don't listen to them. Don't turn into an skeletal anachan either. That's bad for health too.

No. 442698

>>442676
Thank you for your help nonna!

No. 442730

>>442546
You already got a good response but I just wanted to let you know that I had a really, really bad sweet tooth, like literally replacing my healthy carbs with gummy candies because I craved it so bad but didn't want to be in a surplus. I replaced it all with fruit and I feel absolutely amazing. I bought mostly fresh, some dried, and and some chocolate covered fruits. I don't currently restrict or count calories, I eat as much as I want. So far, no weight gain and I haven't craved any additional sugar. Definitely would recommend.
>>442624
>>442677
Seriously anon, do it for your knees if nothing else.

No. 442735

>>442665
Well done nonny! I bet you look great and feel stronger! How did you do it? (i need to do the same)

No. 442739

Why have I been so fucking ravenous and insatiable? How do I make it stop? I probably just need to go cold turkey and like suffer through the constant food noise for a day or two but I swear to god I'm on the fast track to being on My 600 lb Life. Honestly I've been delaying eating because I feel like once I start I won't be able to stop.

No. 442742

>>442739
are you sleeping well? poor sleep can affect your appetite and ability to feel full.

No. 442743

>>442739
Do you have any vitamin deficiencies anon? I noticed I start to crave certain foods or just straight up binge until I eat something that helps my b12 or vit d levels

No. 442748

>>442739
There’s no way you’re that hungry, you must be confusing other emotions for hunger signals. I’m not a doctor or any sort of expert but I feel like you need to train yourself into recognizing actual hunger cues, and also realizing cues that you’re full. Although if you’re actually that obese already than idk maybe the stomach stretches…?

No. 442754

>>442677
>>442730
Thank you nonas for the support.
I'll update you on my progress every time I lose 10kg

No. 442759

>>442742
I get TERRIBLE sleep I've had chronic insomnia since I was a child but doctors refuse to give me actual medication other than SSRIs, I take magnesium, melatonin, and L-tryptophan but still don't get enough sleep.
>>442743
That's a good point, I'm gonna start drinking these nutrition shakes I was gifted.
>>442748
I know it's not real hunger it's just this constant preoccupation with food. I usually get it before my period and then it goes away, but this has been going on for like 3 weeks. For the record I'm nowhere close to being overweight I'm just saying I will be if I can't stop this. I know I need to just stop eating but I can't stop thinking about it and it doesn't go away unless I eat a shit-ton at a time

Thanks nonas and I saw you sparkling water anon; i'll try it out tomorrow.

No. 442766

>>442759
Depression also makes you overeat, so engage in activities that stimulate dopamine for you

No. 442783

>>442739

How long have you been trying to diet, and how restrictively? I noticed that the more successful I was at losing weight, the more my brain was dominated by food noise. My body didn't really evolve to see weight loss as a "good thing".

No. 442786

>>442624

I would not try to exceed your natural lowest weight by too much. I have recent experience with this. I overexercised to "push" my body past its natural "floor", and became skinnier than I ever was in my life. Now I have lost my period (even though I wasn't doing anachan levels of calorie restriction and never had an underweight BMI) and I may need to gain back most of the weight to avoid osteoporosis, cognitive decline and hair loss. Also I looked like shit at my skinniest lol, I have a naturally broad and athletic physique so my figure was just dominated by a giant ribcage, I wasn't dainty or cute at all.

The healthiest times I reversed unwanted weight gain, I didn't count calories. I just targeted the "problem habits", usually mindlessly eating high-energy-density snacks, while keeping most other aspects of my diet the same, and modestly increased my activity level. Try eliminating 1 "problem thing" (whatever that is for you) for a month, while also incorporating more activity into your normal daily activities (i.e. try walking anywhere that is within an hour's walking distance of you, rather than taking transit or a car) and see what happens.

What do you mean when you say "everywhere makes me stay a fattie"? Do other people decide/influence your meals a lot?

No. 442787

>>442754
Ayrt, 10 kg is a lot! Report back anytime you feel like it, even if it's just to say you cut out soda or started biking or something. I like hearing from successful nonas itt.

No. 442809

I’m taking a beginner Pilates class and the instructor keeps correcting me constantly, like 2-4 times per class, every class, which she doesn’t do nearly as frequently for anyone else. She might correct one or two other people during a class but it’s never the same person multiple times or multiple classes in a row. I’m a complete newbie and I know my form sucks, but a lot of other participants’ form suck even worse than mine so I don’t know why she keeps singling me out. Even though being corrected is obviously helpful it’s also kind of demoralising that it happens so often and I end up feeling like I can’t do anything right.

No. 442811

>>442809
She might think you show promise and wants you to get good. It is unusual though, usually adult classes don't involve much correction because it will turn paying customers off by making it too serious, I would feel demoralized too. But if you really like pilates it might be worth just sucking it up, taking advantage and trying to improve. Or just find another class.

No. 442872

File: 1730780330810.gif (2.16 MB, 211x374, viking-jump-viking-leap-off-cl…)

worked out until i tasted metal in my mouth + jumpstarted my period by doing crunches (it's a good thing because it usually comes late)
>>442735
thank you nona. i just try not to skip meals, eat lots of eggs and workout. change of seasons and my new antidepressants are definetly contributing too

No. 442891

>>442739
eat fiber pills and drink lots of water.

No. 442925

>>442639
Tried doing some cardio today but I could hardly handle 20 mins. I usually do about an hour. Why did I do this to myself? Praying things get easier again fast, I can’t believe I’ve gained half of it back in a couple of days.

No. 443306

File: 1731010793330.png (306.7 KB, 475x691, fdsjSU28n.png)

Nonnies, I've been keeping at it most of the year and I'm so proud of my progress. I go to the gym 2x a week but if I'm feeling weaker or strapped for time, I'll do my workout at home with dumbbells (ranging 12lbs-36lbs) and focus more on form rather than maxing out on weight. I am now able to do TWO full body pull-ups. I barely could lift myself off the ground months ago. I'm currently on a bulk and loving it so far, I'm up roughly 10 lbs, my BMI is just overweight (25+) but my waist is the same as what it was when I weighed 10 lbs less and my hips have gained a whole inch. I also do deep core workouts 2x a week, this is probably the reason why my waist hasn't gained despite bulking. These are short 10-15 minute workouts that I do during downtime when I'm working at home. If I'm really busy I'll break these into exercise snacks. Even if you're really busy, moving your body for a minute or two in an hour is better than sitting on your ass the whole hour. I would recommend doing this to any woman, regardless of her goals.
I used to think that only elite athletes and bodybuilders are the only exception to healthy people having overweight/obese BMIs but I've only been working out this year. I also was scared of weight lifting for the longest time because I'm 5'11 and was called fat back when my BMI was around 21. I can't imagine weighing that little now.
I'm proud that I've mostly healed my relationship with food after doing horrible crash diets and over exercising in the past. I used to starve myself so hard that I'd rebound with the craziest 4K+ calorie binges. I couldn't imagine having to remind myself I'm on a bulk and I need to have a dessert or some other treat to keep my calories up. If lower calorie diets (I'm talking 1400-1800 calories depending on height/weight I don't recommend going lower unless you are tiny or low mobility) don't work for you try doing a couple of days of weight training. You will be able to eat a satiating diet while meeting your goals and will be reducing your risk of fractures, high blood sugar, falls, etc. as you age. I hope this is a habit for life because I love it!

No. 443307

>>443306
What core exercises do you do?

No. 443309

>>443307
Glute bridge marches, reverse plank knee crunches, deadbugs, plank toe taps and plank pull throughs. Everything but the pull throughs can be done without weights if you are starting out but I do them with a couple of 12 lb dumbbells. I also do clam shell abductions which is in this video. I don't do them with a resistance band because I find them pretty challenging with just my body weight but they're great for activating your glutes which will help every other muscle in your body and reduce back pain!

No. 443311

>>443309
Thank you, nonna! and congratulations with your progress.

No. 443406

>>442739
My fix for that is to smoke a lot of weed for a week or two, then my appetite goes back to normal lol

No. 443833

File: 1731267442373.webp (171.79 KB, 1920x1080, Cloud_wins_in_squats_from_FFVI…)

Went to the gym for the first time today. I have a lot of work ahead of me but I'm kind of proud of myself for starting instead of continuing to make excuses. I see a lot of time on the stair master in my future nonnies.

No. 444109

>>443309
How have you gone about reps and sets?

No. 444121

File: 1731421230633.png (307.06 KB, 1125x2436, IMG_2828.png)

Trainernonna back at it, here’s part of my workout from the other day! Also I just want to say I CAN HIP THRUST 285 NOW. I can do 10 good reps. I’m proud of myself and I can’t believe I can do something so intimidating on paper. I can’t wait to keep pushing.

No. 444153

what's a good absolute beginner sprinting speed to aim for? i'm switching from long distance running to sprints and idk what's a reasonable goal. i'm using a treadmill and doing intervals with 60 sec jog/30 sec sprint. right now i jog around 4.5 mph and sprint at 10mph. i realize my sprinting speed is currently just a normal running speed, not really a sprint at all. how fast should i aim to run to make it a true sprint?

No. 444229

i really like reformer pilates. its so cheap too since i found out my university offers classes for like $50 a semester. so i do it twice a week.

though i will say ive not really noticed any changes in my body besides my core getting stronger and muscles in my stick arms.

No. 444235

>>442551
>liposuction

Don’t do it anon. Liposuction isn’t any more permanent than dieting— if you return to your old eating habits after recovering, the fat will come back. Yes, your fat redistribution will probably change— but instead of gaining fat in your legs it’ll go to your back or belly or whatever. If you really want to lose weight you need to permanently reduce your caloric intake by a couple hundred calories a day. Tbh I doubt you “need” to though, it sounds like youre at a healthy weight. Maybe strength train so you can lose fat while maintaining your diet and weight?

No. 444315

>>444229
you're so lucky nona, that's an amazing deal for reformer pilates. all the places near me charge around that much for a class. you aren't going to get super visibly fit with pilates though (unless you're overweight and it helps you lose some). it's great for flexibility and endurance but doesn't activate fast twitch muscle fibres so you will not be able to put on muscle mass with it.

No. 445226

Are protein supplements and high protein a meme? I don't think it is for some people, but I can't help but think the marketing around protein has been so insidious and predatory that it puts me off the whole concept. I don't doubt that for bodybuilders it is helpful, but is it really all that outside of that particular use case?

No. 445232

>>442551
Have you ever considered other fat reduction techniques? Things like CoolSculpt, TruSculptID, etc.. There are lots of other treatments for weight loss besides liposuction, and usually they're less intensive too. I know someone that works in a medical spa and those treatments are some of their most popular ones.

No. 445245

>>445226
Yes and no. Some protein products are obviously a scam and have terrible macros, needlessly expensive, or just taste bad and you'd be better off eating some chicken for dinner instead. I think anyone exercising regularly should be eating a good amount of protein for the sake of their muscle function and recovery. Maybe not a gram per pound of bodyweight like some people, but more than most people (especially women) are getting for sure. That doesn't mean you need to go out and buy a whole bunch of supplements though (not unless you're aiming for a particular look or you're a high performance athlete). Just eat more lean meat and dairy, especially if you are weight training or doing anything high impact/intensity.
I think the insidious marketing aspect of protein right now comes from the explosion of popularity in weightlifting and bodybuilding that happened in the past few years. Lots of people got involved during COVID. They created a new market and it's likely hitting its peak right now before the trends cycle and it will inevitably fall off.

No. 445527

I have Shayna tier glutes. How should I fix this?

No. 445651

I've been starting a lifestyle change/weight loss attempt for the past week and every single day I've eaten less than my allotted calories (which are already targeting -.5 lbs a week) because I ate only 15% garbage carbs (potato chips, pastries, etc) a day and 30-35% total carbs (includes healthy stuff like broccoli, beans, berries) and didn't feel hungry at all at the end of the day, wasn't hungry til the next day either. Today I ate 30% garbage cals (juice, chocolate, crackers, chips, candy) and 40% carbs and I'm decently hungry right now. Is this really how it is forever??? Smh.

Also nonfat greek yogurt is very versatile, delicious, and filling. I like pairing it with strawberries for dessert/breakfast, or hot sauce + lemon juice + seasonings as a side. Or making tzatziki but without olive oil. It's great.

No. 445814

File: 1732153408635.jpg (110.6 KB, 570x713, il_570xN.3106547168_enjn.jpg)

I have been a fatty-chan my whole life and as such would never exercise my whole life. Well, this year I took up weight lifting and some light yoga, and I would like to announce for the very first time in my life at age 27, I have touched my toes. Kekk, I've never been so excited in my life for something so basic. I've literally never been able to touch my toes even as a kid. It's so exciting to actually be able to do something probably most people can already do.

Anyways, even if it's embarrassingly small progress I'm happy.

No. 445818

>>445814
Good job nonnie, don't downplay your success!

No. 445819

>>445814
Not embarrassing at all nonna! You should be proud and keep trying for more goals like that one, I bet you’ll reach them all in time!

No. 445823

>>445814
I had no idea fat people couldn't touch their toes. How do they put on shoes and socks…?

No. 445827

>>445823
Pretty sure she meant the toe touch stretch

No. 446677

File: 1732611470994.jpeg (72.62 KB, 736x724, IMG_5960.jpeg)

nonas I’m cooked and need advice.
I’m 5’3”, 140lbs. I was an anachan back in college but recovered and was sitting happily at ~120 before everything went to shit. Had a chronic injury develop, moved cities, stopped being as active, and developed a binge eating problem. I don’t think the binge eating is too crazy but over the last few years these things combined have made the scale tip into overweight. I work out a couple times a week and luckily still have a good amount of muscle (it’s genetic, my dad is a lazy ass and has a ton of muscle naturally), it’s just hidden under the fat I’ve put on. I really want to get back to my original weight, but it feels like no matter what I try, I always end up hungry, eating a bunch of random crap, and lazing around instead of working out consistently. I don’t know what to do, because I love cooking and working out, I just don’t do it for whatever reason. Any tips on how to get back into shape/fixing my eating habits?
Related, if other women have workouts they use to get defined muscles, please share them. I’m butch and want to be able to have buff arms but have no idea where to start, especially since most workouts focused on looking bulkier are for moids.

No. 446746

Has anyone experienced getting acne after changing their diet? For the first time in my life, I'm fighting off acne breakouts, and have been for the past couple of months. It's humiliating. Can zero sugar soda and diet soda be the cause of this? I didn't want to bother with the skincare thread because their answer is always to consoom.

No. 446747

>>446677
Make it a 1-2 year plan and just focus on eating better and keeping up good habits like your weekly workouts and a minimum number of steps per day (take a short morning walk or something). Add more vegetables to your diet. Minimize stress and get your sleep. It will all come off.
source: experience and exact same stats as you.

No. 446794

>>446677
I had a similar story and the same height/weight (except I was actually 5 lbs heavier). I suck at exercise, so no advice there, but I've lost 15 lbs in 3 months just by not eating like shit and taking more walks. I know it's not a super quick pace of weight loss, but it helped me feel like it is possible and not so hard. I would say focus on eating better. It is pretty sobering to realize I have more energy, feel hungry less, and sleep better now that I'm not bingeing on garbage. Meal prep helps a lot, even something simple like boiled eggs or gazpacho.

No. 446852

With leg exercises, I can never reach muscular failure no matter how high I go with the weight. My heart and lungs always give out first. They're getting stronger but I don't think they'll ever keep up with the weight I want. How can I mitigate this?

No. 446856

>>446852
More cardio. How much weight do you put up on legs if you don’t mind me asking? Generally upping your cardiovascular levels will help keep your body from fatiguing as quickly. I would recommend interval training if you’re not used to doing a lot of cardio training, but if you already do cardio then just do more. Also idk if you are using measured breathing techniques when you lift but that helps too!

No. 446865

Ok. Enough fucking around. All of my issues with my health, I can eliminate them if I just stop drinking. I've been drinking rum, gradually, for probably 4 months now almost every day. It started with 100 mL, now I'm at half a pint to a pint a day. Just drank my last pint. If I count down now, 9 PM this upcoming Thursday to 9 PM Friday should be the worst of the acute withdrawal symptoms. I'm so sick of the bloat I noticed around my belly, clearly my body trying to protect my liver from all the alcohol I'm ingesting so there's such a bloat. You can see the separation of my skin, ribs, and then the bloat. It's disgusting. It makes me feel so slow, and my back hurts. I barely walk or go outside. I haven't gone so far down into the hole that I'm homeless or jobless or toothless, but I also noticed tonight that my mouth stinks like .. like my diabetic grandpa's breath did when I was a child. It's so over for me if I don't stop now. I guess I'm just posting here because I'm tired of being stupid and playing chance when I can see my mood decreasing, my belly bloating and my skin breaking out. I look exhausted. No more nonnies. Fuck. Just wish me luck in the next 72 hours that I don't crack.

No. 446939

File: 1732698405865.jpg (528.42 KB, 2048x1365, 10ondessert-superJumbo.jpg)

>>433552
if you had a choice between being able to eat whatever you wanted, whenever you wanted and never gain weight or have even the most minor and temporary negative health effects, or to simply no longer have any desire for "bad" foods, which one would you pick?

No. 446948

>>446852
How many reps are you doing? Logically there must be a weight that would be too heavy for you to even attempt 1 rep with, letalone enough reps to put pressure on your cardiovascular system.

No. 446958

>>446865
You can do it nonna, it will be sucky but you can come out the other side sweaty and free

No. 446960

>>446948
There are certain weights where my legs can move it but I feel so much pressure in my ears and head that my nose almost bleeds and I'd rather avoid them

No. 446961

>>446939
Latter, bad foods are expensive nowadays and if I never learn to correct my hedonistic desires I'd probably hurt myself by eating and become a lil' broke Tarrare gremlin

sorry I take hypotheticals very seriously

No. 446982

>>446958
TY nona I've woken up this morning feeling all the energy in the world, just because I reduced my drinking last night. I always forget how good it feels to be sober, and I think it's because I go a bit without drinking, life feels good, and I decide "why not feel even better?" and start gradually drinking more and more until I start destroying myself lmao. I gotta make an addiction thread on here. Thank you!!! I can't tell anyone about this but lolcor as not to annoy/worry friends/family

No. 446983

>>446982
AYRT, me but with weed. I was functioning to everyone else but at home behind closed doors I couldn’t get a handle on it. I was sucking down 95% thc gram cartridges in 3 days. It starts as a way to make the day even “more fun!” But for some of us it can’t be moderation and it ends not being fun. Wishing you luck and strength in your sobriety nonna ♥

No. 447011

>>446983
tysm, I appreciate it. I used to smoke dabs like 8 or 9 years ago and I know how insane that can become. I think the hardest part is accepting that there's a cut off point where "moderation" doesn't exist

No. 447016

>>446960
Ok well it sounds like you need to see a doctor, not up your cardio. Weights might puff you out at high reps but they shouldn't be causing pressure in your sinus…

No. 447112

I bought a treadmill as a birthday gift to myself, I have agoraphobia and things have gone to far so time to look after myself and be comfy. Im aiming for 10k+ steps a day.

No. 447316

File: 1732870167580.png (Spoiler Image,273.09 KB, 1600x480, one year.png)

Lost 100 lbs in a year

No. 447344

>>447112
was it expensive? I figure a stationary bike is less expensive + you can read a book while riding it

No. 447345

How do you get rid of nasolabial folds?
Also how to get a nice defined stomach/midriff? But not by lifting weights, I can only do yoga or pilates.

No. 447395

>>447316
Congratulations nona!

No. 447418

>>445814
Good for you nonny!
>>443306
We love to hear it

No. 447467

im fat as hell and I have decided to lock in. I don't know why but I do fine when I fast but it's like when I eat, I cannot stop eating. I'm like a vaccuum and it doesn't matter how protein dense the food is, I have such a ravenous apetite, any advice?

No. 447492

>>447467
fiber pills

No. 447554

Sorry for the tmi in advance.
I've been drinking these meal replacement shakes to make up for a bunch of food allergies. They keep me full, I'm losing weight, it's great. Problem is these fuckers have so much fiber that they make me extremely constipated. My butthole is bleeding and burning and every bathroom visit is hell. I tried to balance it out with laxatives but they did nothing.
Any tips? Do I really have to quit the only thing that's worked for me?

No. 447567

Please share the ass growing secrets, nonnie in the shatna thread

No. 447571

Any ways I can grow my boobs? I know its all genetics but Im willing to try
also >>447567 same

No. 447580

>>447567
I am here, sorry I’m late! I recommend doing not only squats but squats of different varieties, lunges, pulses, step-ups and stair climbing! I have many workout plans for this, but hip thrusts, curtsey lunges, surrenders and kettlebell pulses and step ups have grown me an ass that people are like DAMN about when before I had nothing. I would post a side by side pic if allowed cuz I have some of just my ass and legs in leggings kek. Eating lean protein and enough carbs is also important. Uphill hiking and walking is also GREAT for the gluteus. Trust me you can get a lil more junk back there even if you aren’t genetically blessed with it

No. 447581

>>447580
Samefag, doing a ladder style workout is a great place to start. I have posted a few of my workout routines upthread but I’m also an insane person so could make a quick beginner (or any fitness level really) glute building program and post it later!

No. 447598

>>447571
>Any ways I can grow my boobs?
Not sure how effective it is, but picrel has some advice.

No. 447599

File: 1732993522338.jpg (1.07 MB, 1822x2874, how_to_naturally_increase_brea…)

>>447598
Dang it. Forgot the image.

No. 447602

>>447571
Booty growing anon here. You can’t REALLY grow your boobs without gaining weight or fucking with your hormones, but you can grow your pecs and the surrounding muscles to lift and firm your bust (kek I sound like the 1950s) try getting a thigh master (yes the one from the old commercials) bc it has a function as a little chest press as well. Pec pumping exercises ftw, and also push-ups and pull-ups with all hand positions

No. 447612

If I lose weight, will my tits deflate/sag/wrinkle? I want to lose 10kg but I'm kinda worried. And if yes, how do I decrease that happening?

No. 447624

>>447599
holy shit imagine taking advice from some /int/ tranny

No. 447637

>>447624
For real, and I'm pretty sure some of those herbs can be carcinogenic.

No. 447738

>>447554
I used 1-2 dulcolax drops in my meal shakes as I had the same issue. You also need to seriously increase your water content if it's happening every time. What shakes are you using?

No. 447761

File: 1733046546261.jpg (21 KB, 1200x720, The-Zig-Zag-Diet-.jpg)

Has anyone heard of zig zag dieting?
It sounds pretty good on theory from what I understand, multiple cheat days a week AND it helps lose weight without plateauing?
Does anyone have experience with it and can confirm it works?

No. 447765

>>447761
Any consistent calorific deficit is going to make you lose weight, don't overthink it.

No. 447773

>>447738
Thanks nona. That particular laxative doesn't seem to be sold in my country but maybe I can find something similar.
I'm using the nutrilett Very Low Calorie Diet shakes.

No. 447832

Whats a reasonable bodybuilding goal for a female natty? I can never tell if my aspirations are artificial…

No. 447862

File: 1733084313861.png (234.8 KB, 583x600, despair.png)

i went out for one meal with some drinks to celebrate graduating and it made me gain a kg. this was two-odd days ago now and it's not come down at all. i lost all my progress from the month of november in one night. nonnies, am i fucked?

No. 447863

>>447862
that's an excess of 8k calories on top of your maintenance that you must've eaten to gain 1 kilo, seems somewhat unlikely.

No. 447864

>>447862
That could just be because you have extra shit inside your body.

No. 447903

Locking the fuck in, nonnas.. I’m tired of my clothes not fitting and having rolls. I feel bad for doing this for aesthetic reasons, but my main goal is dressing like I’ve always wanted to, some elegant way without looking fat, dressing for myself. And also to reduce my blood fat levels. I’ll need to battle against the food noise and finally develop a sense of discipline.
I just want to be proud of myself, I’ve wanted to lose weight for years. If any nonna is reading this, thinking they can’t do this (as inget fit, get muscular, get skinny, basically, improve yourself the way you want), I believe in you. I’m trying to believe in myself. I think we can all do it, we can all break the bad patterns we’re in. Let’s do it!

No. 447911

>>447832
If she’s a fitness influencer and she’s super fucking cut but also got reasonable bulk (LeanBeefPatty, Sara Saffari, Faith Ordway, that whole little cadre) they’re ALL fake natty. It’s best not to go look at women who compete either. You can sculpt yourself but you’ll always have to sacrifice a little bulk for tone and vise versa

>t. natty bodybuilder/CPT

No. 447924

>>447864
did you put a curse on me or something??? i ended up having a massive one today after i ate and i weigh the same as what i woke up as, so i'm probably in the clear now kek. thank you

No. 447930

>>447761
Not to single you out, but I really hate seeing these types of posts. Losing weight is so easy: eat less calories than you burn per day. That's it. That's the whole concept. If your BMR is 1500cal/day, you will lose weight if you stick to eating 1400cal/day. If you want to maintain your weight, you eat the exact number of calories that you burn in a day. If you want to gain weight, you eat more calories than you burn per day. Every time something like this is posted in this thread, it's always the exact same answer. If you can't stick to a caloric deficit, no diet program is going to work for you. All you need to do to lose weight is maintain a caloric deficit. It's that simple.

No. 447936

>>447930
Oh, I have been sticking to a calorie deficit (lost 5 kilos in the past 6 weeks). I'm thinking long run here, since from what I heard the body can just get used to functionning on less calories than usual.

No. 447943

>>447862
uugh if you get demoralized by slight fluxuations in weight just make a graph of the overall trend of your weight, calorie counting apps like cronometer do it for free

No. 447996

I gained a bit of weight recently (3-5 lbs) and would like to lose it healthily in the next month or two. I really don't want to count calories or obsess at all because that's how I lost the weight to begin with, and it obviously wasn't sustainable and I gained it back by binging.

My diet is healthy and I cook for myself. I usually eat two big meals a day and some other snacks like fresh fruit, lattes, cheese, dates.

I have a gym membership and have recently liked going to use the stairmaster or treadmill for 40-50 minutes, which for me burns around 400 calories.

Would it be possible to lose the weight through this cardio alone, without really changing how I eat? Assuming I continue to eat at what would be my maintenance without the cardio. I could go to the gym 3-4 times a week.

No. 448008

>>447996
You don't have to hit enter after every two sentences, it makes your posts across boards stick out. Anyway, cardio is a scam. You should focus on weight-lifting and strength training at the gym. The reason why I say this is because with cardio, you're only burning calories for as long as you're doing the cardio exercise: but, with weight-lifting, you're burning calories while you do the exercise and you continue to burn calories once you go home, because the muscle repair that's happening post-workout burns calories. My recommendation is to keep going to the gym, but create a workout routine for yourself where cardio isn't the main focus. Maybe it could look something like a 15 minute cardio warmup, a 30 minute weight-training regimen, and then a 15 minute cardio cool-down. You'd still be getting the benefits cardiovascular benefits of cardio, all while toning your muscles, improving your strength, and losing weight.
>Would it be possible to lose the weight … without really changing how I eat?
It's really difficult to gauge this if you're not keeping track of the caloric value of the foods that you eat. Losing weight is dependent on a caloric deficit, so if you don't know how many calories you consume per day, it's more difficult to ascertain whether or not you're eating in a way that will help you lose weight. Maintaining a caloric deficit is dependent on knowing you're basal metabolic rate (BMR), which is different for everyone, so if you don't know yours, I suggest getting it tested. Knowing your BMR will help you plan your diet and workouts, and make the process much more efficient and simple.

No. 448030

>come off antidepressants
>immediately gain 15 pounds
>painstakingly manage to shave off 10 pounds after 3 months
>It all comes back a few months later
>Can't get rid of it even when I'm starving myself
What the fuck am I supposed to do now? I'm even considering trying to go back on my meds just to keep the weight off.

No. 448034

>>447344
No I just bought the cheapest one i could find called citysports and it has bluetooth speakers in it so I can just listen to my audio book. I actually had a stationary bike for years and it ended up being a clothes hanger. I feel like the treadmill has an easier entry point to build a habit.

No. 448106

A while back I picked up a part-time job as a farmhand for a few months and I genuinely started to get kind of ripped. I've lost some of the gains since I stopped working there but it was intensely satisfying seeing progress and performing feats of strength I used to not be able to do (like tipping over a big tub of water that used to be impossible to lift). Wish me luck nonnas as I try to get strong without having a job as an incentive to do so

No. 448110

>>448106
How does moderating here make you get ripped? I don't get it. Since you're posting though, what's the gossip with the other farmhands? Do they really have a Discord server to make fun of us?

No. 448133

>>448110
i think they meant as a literal farmhand nona. someone who works on a farm

No. 448141

>>448133
So the lolcow farm isn't a farm now? Please don't tell me it's a soy "milk" producing plant I want my cow secretions legit

No. 448145

>>448030
Nona, you should probably see a doctor about this. I don't think any of us are qualified enough to give real advice.

No. 448146

I've posted on one of the older threads before and have actually lost ~30 pounds since June. It's mostly a combo of eating less and eating a lot of veg/cutting out most carbs. I'm currently 153 and my ultimate goal is somewhere in the 130s (I'm 5'7). I guess I should buckle up, because it feels like the weight is getting harder and harder to shave off. I'm trying to get atleast to lower 140s before me and my gf go on a trip later this month. Do I need to start taking drastic measures and cutting half my calories?

No. 448147

>>448146
don't halve, just take it down by 200

No. 448166

so ive been doing fitness and diet for about half a year and im getting to a point where i need to actually plan and write what i eat to get to more progress. it feels so good nonnies

No. 448176

>>448110
KEK yeah no I meant I worked on a real life farm. They did have cows but not the lol variety.

No. 448359

>>447467
try chia seeds, but not too much because they can clog your intestine. Just one spoon

No. 448370

Down to 150 lbs from 170, it mostly all came off when I got my Garmin watch and started dancing more. It all stagnated last month though with work and the holidaays, now I'm not working until January, and I can lock in. I'm trying to run more and have been able to run 5ks regularly which was a goal of mine so yay:D I want to get down to 130 lbs and run 10k eventually. By the end of December, I want to be down to 145 lbs and run at least one 10k.(congrats anon, but don't use emojis)

No. 448715

>>448008
Thank you for your advice. I went to the gym again a couple days ago and decided to do squats for around 15 minutes, then cardio for 20. I'm sticking to just squats for now because I like it and it's what I'm comfortable with, but I will look into other strength training that could help me.

No. 448991

idk if this is the right place, but I've been prescribed iron tablets (have a deficiency). I'm not sure I can continue taking them based on what they are doing to my poop. Any nonas have experience dealing with this? Not just constipation, but also the color, it's so gross.

No. 449033

>>448991
Eat more fiber, walk around or do some squats before pooping and put a small stool under your feet while pooping. Something about that position being natural for humans or whatever.

No. 449056

>>449033
the color is really freaking me out, is it always going to be like that?! I can't wait to get my blood tested again, I hate taking these pills.

I'm taking a probiotic and a bunch of other vitamins, and I do eat a lot of fibrous food but I just ordered one of those powders too. gdi

No. 449253

What's everyone's health & fitness goals for new years? I want to stop drinking alcohol, stop smoking weed (take edibles instead), eat fruit every day, start doing pilates & yoga videos everyday and I'm going to sign up for an adult ballet class!

No. 449258

>>449253
I've been busy a lot this year with uni and other extreme personal circumstances, but once it's all over I want to:
>eat more of my own cooking
>take more, frequent walks
>take my vitamins regularly and stop skipping them
>fix my sleep schedule
>go to the hospital for a very needed colonscopy
>go to the dentist and finish my dental work that's been postponed due to my circumstances
>get my hormones checked to fix any potential issues

No. 449399

>>449253
smoking weed past age 23 is a red flag(bait)

No. 449400

>>449399
Wow why didn’t anyone tell me this when I turned 24 five months ago kek

No. 449403

Has anyone here done Keto for full body health? My mom has been keto for years and suggested I try it for mental health reasons. I did it for about 2 weeks and had my period. Usually I get bad acne and have crazy suicidal and intrusive thoughts, but my period was actually fairly light, I got NO pimples, and I felt pretty chill. Then Thanksgiving happened and I got my period on the 5th, I'm pimpley and can't sleep bc of my mental distress. I mostly just eat steak/burger, green veggies, zevia soda when I want a sweet treat. Just looking to see if anyone has been trying keto bc I know a lot of people disagree with it.

No. 449414

>>449253
weed edibles work completely different than smoking so it's a weird choice imho

No. 449440

>>449414
I know, I'm experienced with both. I just want to stop putting things in my lungs that don't belong there, so smoking and vaping are out. I stopped smoking cigarettes a few years ago so I'd like to stop all types of smoking for my cardiovascular health + my skin.

No. 449454

>>447345
Ab wheel

No. 449456

>>448991
do you drink a lot of tea nona ? tea is known to block iron absorption, be carefull not to ruin all your effort for a cuppa

also, yes, the black color and the …hardness are mandatory, not mentionning you need forever to get into normal hemoglobine level in your blood, last time i had to go throught this, it tooks me 6 months
i don't known where you are from or what are the brands you use, Tardyferon really wrecks my guts but the timoferol is a little more bearable, you could ask your doctor do change your medicine

No. 449457

>>449253
it might sound very boring and not very challenging but i'm keeping the goods habits i managed to keep theses last year, no '' go to the gym, stop drinking, eating a better diet, sleep well and drink more water'' since i'm already doing this

i know i sound like an obnoxious IG fit girl and it looks like bragging, but if i don't do that, i'm just gonna end up sick ( i have a shitty health) plus, in reality, doing all this is closer to granny lifestyle ( drinking soup and sleeping early is very grandma core) than anything glamourous

but the main change this year is getting my teeth fixed with invisalign, this is probably gonna trigger all my eating disorder because you have to keep those on for 22h a day and i'm probably rather skip any snack than having to brush my teeth all over again because ''' eeeh, i feel lazy''

No. 449466

>>448991
I am iron deficient too and the black stool is normal, don't worry about it. Absolutely keep taking them, iron deficiency is bad for your heart.

No. 449468

>>448991
It makes your poop weird colors, don't worry about it. Taking magnesium with it helps with the constipation. And stop drinking anything with caffeine, it screws up absorption and if you have an iron deficiency, you're probably allergic.

No. 449516

>>449457
Me too, I absolutely have to do all these healthy things because I get violently ill pretty easily. One thing I have yet to do though, is fix my sleep schedule. I just can't no matter how hard I try.

No. 449564

Has anyone seen weight loss progress with a very small calorie deficit, like 200-300 per day? It should be around 0.5 lbs lost per week, but since it's such small deficit I feel like it'll be easy to totally negate it by tracking a few things inaccurately.

No. 449620

>>449564
I don’t think you have to track that closely, just eat smaller portions OR less calorific foods and the weight will drop off. It’s best to be casual about it and not do it with a calculator in hand. I did it in that casual way expecting no results but lost 20 pounds without even really trying. I think people make it more painful than it has to be and then give up because they made it that way.

No. 449874

do any of you nonnies deal with scoliosis? Do you think youtube exercises work to fix it? sage for not being weight related but didnt know where else to ask

No. 450006

>>447112
I've kept on track for more than a week now im really proud of myself, unironically Infinity Nikki is a huge motivation, I want to wear clothes like Nikki

No. 450112

>>449874
Not sure about yt exercises, but I know of a girl who built her back to prevent having to do surgery

No. 450770

File: 1734013544455.png (Spoiler Image,882.33 KB, 1024x576, 3.png)

Another comparison (spoilered in case)

No. 450777

File: 1734015471427.jpg (117.53 KB, 860x1211, GDpFq1ZWgAAYVpo.jpg)

>mfw i finally see some bicep growth
it's small and i'm still generally scrawny but it's something

No. 450794

>>450770
wow nonny that is amazing! Good job!

No. 450795

>>450770
Wow! Is that you? How long did this take?

No. 450832

First time posting itt. I'm hoping to lose about 10-15 pounds, it will be my first time ever dieting. I had moderate alcoholism for the past 4 years or so, and I've been sober for 6 months now. I didn't bother trying to lose weight in early sobriety, but now I'm getting to a point where I would like to be comfortable in my body again. I'm 5'6" and about 132 pounds. I know technically that's a "healthy" BMI but I'm super bottom-heavy so I don't carry it well at all, I have tiny boobs and stupidly fat cellulite-y thighs and butt. I think I look and feel best at around 120 pounds. My plan:
-After the Christmas holidays, I'm going to do a 5-day water fast. This should kickstart my dieting, help me burn a pound or two of fat right upfront and help me adjust to smaller portions
-I already do weightlifting 2-3x a week, but I'm going to incorporate cardio as well
-Let myself eat whatever I want, just…less.

I would love any advice or tips from similarly-built nonas or those who have similar goals!

No. 450836

I've lost 20 lbs (145 to 125 at 5'3) since I stopped eating like shit, but I know I need to exercise too. But sciatic pain makes me not want to do anything more than stretch. It hurts so fucking bad trying to do twists or squats, like just pain shooting down my whole leg. Has anyone had a similar problem, or have any advice? I feel like strengthening my core and stabilizing my back will make the pain less severe, but I usually feel like I'm making it worse when I actually try to work out. Running hurts like a bitch too.

No. 450919

>>450836
>>450836
Sorry to hear that, I recommend starting with gentle daily yoga (maybe considering yin yoga?), daily ab wheel roll outs - they get much easier after a week, don't get discouraged, and picking up weight lifting after some time. Pilates should work well for you too. Also try out a cheap vibration plate, they helped me a lot with nerve pain. Warm baths with magnesium oil or epsom salt are also good for pain relief. Remember to also supplement magnesium. You can also apply magnesium oil directly on the skin before sleeping (it will not stain anything, it's not oil like food oils) this should help with the nerve pain.

No. 450922

Weighed myself and I'm 204 compared to the last time at 240. I'm proud of myself but I don't feel any different I hate this

No. 450936

I've been making an effort to lose some weight primarily by starting off by not eating fast food anymore. It's been a while since i feel like i have control over my body and i haven't given into my impulses.

No. 450955

File: 1734041921510.jpg (142.67 KB, 957x720, 1700494067329.jpg)

>start fasting irl
>youtube starts recommending ED videos
wtf

No. 450974

>>450955
this is why i will never get a tiktok account, the algorythm will know immedialty that i have ED because i'm always attracted by this insanity and will flood me with ana chan content
this will never ever leave me, better let sleeping dogs lie

No. 450991

>>450836
Think like you're rehabbing from an injury like a broken leg, and maybe look up what exercises physical therapists recommend for recovery (though be dscerning with online advice). My biggest recommendation for sure is the elliptical. Form is important, it should be a push pull motion with your arms and legs rather than a cycling motion, cycling will do almost nothing for you. Set your expectations low, it will be hard at first so don't make it unnecessarily worse by expecting to train five days a week or something intense like that; I think just twice a week for 15 minutes is a good goal to aim for, or personally I like just aiming to show up at the gym, even if I end up leaving pretty soon after. Be gentle with yourself, don't train if you're in pain and just try to be consistent. If your gym uses modern elliptical machines I recommend whatever beginner programs are available on there for a bit of structure. It may be hard to admit but it's important to acknowledge that you are disabled at this current stage and need to behave accordingly, rather than comparing yourself to abled bodied athletes. I've been in a similar position to you and held myself back by following and comparing myself to gym vlogs on YT from people who were nothing like me, like leanbeefpatty (lol).

No. 451505

>>450991
elliptical won't improve sciatica. Stretching and building muscle strength, especially core muscles is more important.

No. 451527

Will doing 10 k steps, stretches and pilates do anything for some toning? I’m not ready to lift yet and be on a diet where I need to get insane protein since I have other thingd to focus on. I do cook and eat clean already though just started eating junk last month with holidays

No. 451551

>>451527
Yes, but it will take quite some time with daily training to have visible results. If you want faster results consider getting resistance bands and use them in your pilates sessions and wear wrist and ankle weights when walking. You can also consider a weighted vest. You don't really have to eat insane amounts of protein when lifting to get toned, there's a chance you already eat enough of it. Also consider an ab wheel, this will get you visible results in a matter of weeks and increase your overall strength exponentially. The exercise works a lot of muscles in just a few reps, including muscles that are difficult to exercise like the psoas.

No. 451580

Any pics of a skinny ana-chan who reformed and became a toned gym goer?

No. 451636

>>451527
no. you have to do boring shit like focused weight training to get muscle definition

No. 451671

managed to log back into myfitnesspal for the first time in like 9 years but the app doesnt load? im also downloading the loseit but i figured all this time later mfp would have more accurate numbers…

No. 451902

>>451671
If you're serious about it being 9 years, change your password right away. There was a breach a few years ago

No. 452136

>>451902
i had to change my password to get in anyway b/c i didnt remember the old one. i deleted mfp already cause of it not loading.

No. 452640

>>450795
Three years tops

No. 452699

sharing her vids again

No. 452702


No. 452736

>>452702
I feel like coach viva is just mildly autistic but this woman had actual body image issues

No. 452741

File: 1734284979494.jpeg (609.19 KB, 1125x1120, IMG_7162.jpeg)

I’m looking into buying a Pilates mat and possibly an ab wheel and Pilates roll, and now I’m getting sucked into the exercise gadget rabbit hole. Which things are useful for core strengthening exercises and which are just gimmicks? Is there any point to getting a twist board (pic related), for example?

>>452699
Watching this video is so weird because I’ve always been the ‘thin friend’ and this is the exact (solicited!) advice I always gave to friends struggling with weight loss who kept comparing themselves to me, but they just got mad at me for it. I guess it helps that this woman started out in the ‘other side’, so to speak?

No. 452755

>>452741
Dont waste money on ab gadgets when there are a million different types of crunches you can do for free. Star crunches are great for obliques and balance, chair crunches for that middle and lower, swan crunches for full abdominal workout…

No. 452774

>>452741
get an ab wheel 100% the results are amazing after just a few minutes of daily roll outs and not only for abs but all upper body and core muscles. It's also very cheap. Nothing else will give you actual results, most of the other stuff is bullshit. But an ab wheel used regularly will make you very strong in a very short time. I went from doing 10 daily rollouts to 100 in less than 3 months and it has improved my posture, my back pain doesn't exist anymore, my arms are stronger, it's easier to run, easier to carry things. It's a huge improvement for daily life and makes other types of workouts easier as well. Not to mention the forced tension of the muscles makes you look more compact in a short time.

>>452755
fuck crunches worst fucking exercise of all time lmao

No. 452853

>>452774
Just because they don’t work for you doesn’t mean they wouldn’t work for someone else tho. If I let my clients just say fuck crunches then they’d never get the results they want.

No. 452869

>>452853
yeah I'm just kidding, biggest crunch hater here

No. 453184

File: 1734349544651.png (313.26 KB, 358x388, sagra.png)

>>452853
>>452869
You don't need crunches but you do need a decent diet and a fairly good workout routine to keep burning fats during most days and keep that body fat percentage in check

No. 453381

day 3 of getting back on track, i lost like 70lbs between 2014 and 2017 but now im almost back into the overweight range so its time to reign it in. getting used to feeling slightly hungry all the time again, tho i hope it doesn't lead me to snap at people at work, last time i was in restriction at all was like 2019 and i had a much easier job back then.

No. 453817

>>453184
don't post photoshop monsters in this thread

No. 453820

>>453817
All right

No. 453824

File: 1734443380294.png (208.1 KB, 2014x270, Screenshot 2024-12-17 at 08.49…)

>>453820
mega cringe

No. 453848

I am going to lose ten pounds before my birthday! I can plug away on my exercise bike for at least an hour a day.

No. 453852

I've started meal-prepping by freezing a couple weeks' worth of fish cakes/precooked beef and it's saving me so much time every day. Very much recommend to anyone wanting to eat protein without having to cook after work every day. The fish cakes are just made of blended fish and eggs cooked at medium heat for a while. The beef can be mixed with tomato purée and tastes fine.

No. 453860

I've started adding more vegetables into my diet and I feel much better for it. My bloating has reduced, I've lost an inch off my waist in the first week, and I don't crave junkfood or salt as much. I don't think eating meat is for me, especially with how much it bloats me up.

No. 453981

>>453848
>I can plug away on my exercise bike
Unfortunately when I stopped going to the gym lifting weights and doing serious cardio (1 hour of strenuous jogging/running every day) and only started walking every day I ended up gaining 40 lbs, the problem is that you can always out eat your exercise

No. 453998

>>453184
thanks, I don't exercise for looks and picrel is hardly a goal kek

No. 454104

my fucking coworker ate the last of the salad in the employee cafeteria and the rest of the food was gross reeeeeee. "luckily" i had some instant oatmeal packets in my desk but i hate resorting to them and the more i eat oatmeal the less i enjoy it. im also trying to eat salad to build up my tolerance for it b/c usually when i have salad for lunch im paying for it in the bathroom 48 hours later and a nonna on here said that that phase will pass so long as i keep eating it. im just trying my best to not be a total bitch because im hungry all the time now but these bitches stealing all the salad are NOT helping

No. 454179

>>454104
Add some protein to the salad. Some chicken/tuna/boiled eggs/whatever.

No. 454293

>>454179
Seconded, maybe do those roasted chickpeas as a topping.

No. 454604

does anyone take supplements here? im considering supplementing magnesium and maybe some digestive enzymes or a probiotic because i feel like my gut health is all fucked up.

No. 454726


No. 454732

>>454604
That's a shot in the dark. If you like fermented foods (kimchi or saurkraut) or something like a good yogurt it cost less and is often more balanced than standard probiotics. You also need to get macrobiotics (fruits and veg) to make sure the pros have food and don't overwhelm or overgrow. As far as Magnesium, which type and why specifically. I would say if you try mag remember it can cause some people to get sleep, retain water and cause the poops. I like glycinate but I jog and some people like mag 3 as a general catch all.

No. 454733

>>454732
macrobiotic should be prebiotics, damn auto-correct. Sorry.

No. 454778

>>454732
thanks for the yogurt suggestion, i would rather add that into my diet than a pill probiotic but i forgot it was an good alternative. i honestly just want magnesium citrate because i feel constipated while ive been in restriction, but if it can cause you to retain water i should probably look for other solutions

No. 454783

File: 1734573857548.jpg (17.63 KB, 720x417, 1733631398023.jpg)

nonitas, what's better for getting rid of skinny-fatness? cardio or resistance training? i don't think i should go lower in weight since i'm 1,59cm and 51kg and i would reach anachan levels. i just want to get rid of my thigh and arm flab, it drives me MAD

No. 454786

>>454783
I work a job doing nonstop cardio for my entire shift and my legs are pure muscle after a year. Replacing your fat with muscle is body recomp and that will take you like a year to do, given that you are doing it consistently nearly every day.

No. 454809

>>454786
thanks for the reply nona, i guess i'll have to do a mix of cardio AND resistance training everyday? my diet is already pretty good since i drink only water (and tea and yerba mate) and lots of fruits and avoid processed shit. it's lame that it's gonna take a full year but the time will pass anyway

No. 454813

>>454809
If you are doing anaerobic exercise you need to have rest days or split exercise (leg day, arm day etc) because muscle growth happens during the rest phase

No. 454822

>>454783
weight lifting

No. 454866

I used to be fat and slimmed down over half a year to the upper end of a healthy BMI. My friends aren't super healthy eaters, and now they won't stop fucking asking me if I'm an anachan. I know it's just out of concern, but it's starting to annoy me. Why does not wanting to stuff my face everytime we hang out = anorexic? Has anyone else dealt with this?

No. 454897

>>454866
Congratulations on your weight loss, that sounds great! Your friends just got used to the previous version of you and want you to stay like that. This happens when you change in almost any way, not only weight loss. A lot of the times when you implement positive changes in your life, people who have known you for a long time will try to put you back in the place you were in before because changes like that are threatening to them in various ways. They do this to preserve certain group dynamics, their own self image in relation to you etc. On the other hand, you will often find people being supportive if you behave in ways that have a negative effect on your life. It's very toxic and you should find new friends. I'm so sorry, nona. You can't change them, and you shouldn't expect them to change for you. Don't take it to heart, a lot of people do these behaviors unconsciously.

No. 455383

115kg deadlift after a couple weeks training. super excited to keep progressing!!!

No. 455478

almost a week in to getting back on track yaeee! finally my body has stopped being constipated so hopefully the number on the scale will stop inching higher despite eating at a deficit

>>454866
as someone who went from being obese to normal weight people feel insecure about their own size/choices and theyre projecting that anxiety onto you. no one wants to think they are overeating, but you turning down snacks and whatnot challenges that. the people you see the most will get over it quickly, but people you only see occasionally may have that attitude for years ime

No. 455881

>>455383
congratulations nona!

No. 455961

I'm mostly doing well but I can't stop myself from buying a huge chocolate bar every time I go to the shops. It's only once a week but I wish I could just stop. Every time I eat it it's literally like a high it just feels so good but I can't keep doing this to myself because it's like 1k calories per bar..

No. 456118

>>455961
there are so many protein bars now that have a ton of chocolate, you could try and find one to substitute the candy with. i tried this "peanutbutter silk pie" one earlier this week that was 100% just a candy bar in my opinion, except it was like 200cal and had 20g of protein

No. 456125

I think my health is greatly improving just by decreasing portion sizes of things I already like, and getting healthier ingredients. When I tried a super restrictive diet, all it did was make me binge my favorite foods when I was alone. Nowadays, instead of eating a bunch of pasta, I buy the protien Barilla, and low calorie red sauce, so that I have a better version of it, and I also reduce my meals to the exact portion written on the nutrition label. I've been doing this for about two weeks, and I'm down 5 pounds.

No. 456184

I am rebounding every second day of the week at home for 30 minutes at high to very high intensity. Can someone tell me if this qualifies as cardio or plyometrics? Is the work out too long? I can barely function the next day lol but I can see a lot of improvement in my stamina already.



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