File: 1519703587547.jpg (46.26 KB, 318x400, Evil Legs.jpg)
File: 1519727587196.jpg (137.55 KB, 2048x1427, merlin_132589841_18726186-5ebd…)
I'm the one who asked about obtaining a figure skaters body in the vent thread.
The lovely anon who answered my questions said that the key are slow twitch muscle exercises, instead of fast twitch, since those make your muscles look bigger and more bulky.
I quite do enjoy running already, but are there any additional exercises that focus on endurance rather than on strenght?
There was a time there i was skinnier and ran more, but my legs still look rather muscular, why could that be?
And what diet would be best/how many ccalories to reach that goal?
File: 1519741542181.jpeg (299.49 KB, 1200x895, C4B03E19-2311-4802-8A30-817100…)
So I used to be scared of weightlifting
I usually went for ribs or walking
At my fittest I did sprinting
Now I lift 4 days a week/ish
I went from lifting 10kg to 100kg.
My calfs and legs have never looked better and I love it
Combined with low appetite thanks to weed I’m smaller than ever
My boyfriend went from lifting 60kg to 160kg and he looks so lean.
Anyone that tells you lifting weights makes you bulky doesn’t know how to eat/lift
File: 1519742257013.jpg (41.74 KB, 640x553, 2142342.jpg)
>>75645>low appetite thanks to weed
how?? weed just makes me lazy and crave garbage food, I can eat so much when I'm stoned and never get full
File: 1519744002704.png (138.16 KB, 500x610, september-2016-vs-july-2017-sq…)
Different people have different perceptions of what they consider 'lean'. I'm not saying that i doubt that you're fit and it probably also makes you lose weight, but it certainly creates a different, more 'stocky' look than cardio does.
There are tons of these comparison pics and i know that most, if not the majority of people prefer the lifting side, but i simply don't like the current trend of bigger butt, thighs, etc.
File: 1519747326037.jpg (57.71 KB, 634x632, Fake-transformation-by-Melanie…)
I hate deceptive images like this, if that's the same girl, and if she really did make such a huge progress, she wouldn't have to hide behind common tricks such as: good lighting to show off the muscles, pulling up underwear to reveal more, taking a side pose since weightlifting doesn't grow hips, sticking butt out, etc. Pic related, body transformation in 15 mins.>>75642
Whoa, I entered the thread to write about wanting to obtain figure skater body after I've seen one beautiful lady on youtube, she was slender and had beautiful long hair.
Why not just take up ice-skating, Anon? Maybe rollerblading too since it activates the same muscles.
As for me, I liked the best how I looked while I was taking belly-dance classes. You can look absolutely amazing with extra chub around you and if you know how to express your body is attractive no matter how many "flaws" it has, something belly dance teaches you.
Anon, i'm glad i'm not the only one wanting to look like that!
I'm rather shy, so i don't have any friends to with and going alone is also awkward
File: 1519749921322.jpeg (53.25 KB, 324x453, B0DECFFF-69A5-451E-83C8-23E751…)
My workout is usually 500+ rope jumps
X4 per week
I’m working towards “Korean” ideal lean.
Weightlifting gives you a really petite frame if you lift the correctly + no loose skin.
Here's the video I was talking about that inspired me.
Also, I was like that too, but then I realized I'm wasting my life waiting for others to join me at something that I really want to do and from what I will benefit from. I started by going to the swimming pool on my own (friend was complaining she was too fat and that I should wait for a few months until she loses weight so we could both go together - I went on my own, she never lost that weight) and I was ice-skating on my own this entire winter.
Try it, anon! It might seem awkward first few times, but trust me, you'll get used to it. Don't let (lack of) others stop you from achieving what you want!
Omg this girl is so cute :3 Like, her personality even. Something just makes you instantly want to be her friend.
Anyway, as you can see, she does a looot of cardio. Anything you can do with your legs will mimic this- biking, running, dancing, hiking, etc. Her weight-lifting that she mentioned at the gym is probably more stamina based, but maybe with a day or 2 of strength training. Her upper body is very toned as well, but not bulky.
What kind of time would you girls like to put into working out? That will help with developing a routine to work towards this.
You can get a better idea of what her body is like with this video. Her quads look strong and her biceps are toned too. By the way the bulge a little bit (without being necessarily large) you can tell she has extremely low body fat. I saw another picture where the veins in her arms actually pop out a little.
She's only 5'3" and I think her frame is probably naturally petite. So that's something to keep in mind.
Thank you for the video anon, she's really lovely.
I still don't know whether i dare to try and go on my own though… and now the winter is nearly over anyways; maybe i should just stick to running for now
I'm sorry to say this anon, but you can't tell me that a 30 lbs weight gain isn't noticable, even if the latter is all muscle…>>75713
Lessons not, but just casually going to a rink is something most people do with friends, so i'm worried about getting stared at for being a lone loser (plus i'm from a very small town, so the chance i meet somebody who knows me is pretty high)
Oh Anon, I wish I could come with you to the skating rink!
I understand that you feel awkward going alone, but you should push yourself a little bit. As you said, winter is over in a month and if you don't go soon you will have to wait an entire year. If it's possible, try to go at an hour or day were there aren't many people.
My advice to you would be to just get to the rink, but without telling yourself that you're going to actually skate. When you're there, see if you feel comfortable getting into the rink, just for 20 or 30 minutes. It's the little steps! The point of this all is to remove any anxiety you feel at the idea of going ice skating alone: you're not going ice skating, you're just going near the skating rink, and then you will do as you feel.
I apologize if my message is not clear!
Well, you've got a few options>accept that people don't actually care about you that much and if they do, they're petty af and probably teenagers. You're going to practice, not have a social outing.>join group classes, especially an adult class if you can find one. You might make friends and it's by far the best/easiest/cheapest way to learn to skate. Once you're done you'll probably be confident enough to go to public sessions. >get a private coach straight off the bat and start learning in freestyle figure sessions. Honestly they can be intimidating at first, but you won't run into people you know unless they're training too.
I'm not sure if these will help because it sounds like you have some sort of social anxiety which goes deeper than just the practical reality of skating. I do see a lot of adults nervous about starting skating but it's always because they worry about being too old or fat or sucking at it.
Nope but I’ve made progress! My goal is to reach a different hip to waist ratio.
When I started
Hips: 34 in
Waist: 27.5 in
Hips: 35.5 in
Waist: 26.5 in
Not sure how attainable that is, but I’m gonna keep working towards it. My waist can get smaller for sure but I’m not so sure about my hips (been focusing on increasing this by working both hip adductors and glutes) Mainly, I want to look good in clothes! They’ve always fit me awkwardly. So I am trying to tone my body up and add muscle where some extra girth is needed.
Some days my waist is more than 27 in, so I was surprised to find that my waist has actually gotten a bit smaller even as I’ve put on muscle weight. I was expecting that I would need to bulk then cut to achieve that effect.
Thirded. I've been an out of shape couch potato all my life and I have asthma.
Please athletic anons, help us.
Congrats on the progress anon, good job!
What has your routine been and how long have you been doing it?
My current measurments:
Hips: 26 in
I've been lifting for a month now, bulking for longer and have had no changes, even though my scale says I gained a few pounds.
Thanks anon! I feel like I’ve made a good start now.
I use the cross trainer or small weights when watching tv, do most of the housework, and have started doing squats and planks when I’ve got time to sit on my ass. When I flex my arms I even have discernible muscle now!
Having dogs has been the biggest help in my case because if they want to play I feel mean saying no so we run around and play tag and fetch. The dogs are much happier since I’ve been able to do that again which is pretty much what keeps me eating.
Fellow out-of-shape anons >>75924
basic yoga is a really good place to start too. Stretching feels amazing if you haven’t for a while
Omg anon has your waist always been that small?? I’m jealous! No matter how I work out I won’t have proportions like that. How cute :3
What are your goals?
Check out this vid anon https://youtu.be/_7yfkkDMLPE
I didn’t have “hip dips” but I’ve gotten noticeable shape to my hips from doing the reverse lunges and sumo squats. Started incorporating these about 3 months ago. I don’t think it’s added much to the actual width of my hips, but in progress pics you can see how it creates a smoother curve to my body. Weirdly out of all the changes I’ve seen to my body, this has made me feel the prettiest. Well… after seeing posture improvements from working my back out. That’s the biggest one.
I'm short (5'2) and hourglass shaped so my fat always went to my fucking lower belly but my waist only became this small when I lost weight, I'm around 97lbs now so that's probably why it's this small (I never measured when I was heavier)
>No matter how I work out I won’t have proportions like that.
It doesn't really matter, tbh. I'm sure you have features I'm working my ass off at the gym for. I'd rather have bigger hips and a bigger butt with a normal waist than a really small waist with everything else being small/average too. You'd just end up looking kinda teenage-y like I do, which sucks when you're not trying to be jail bait. I like womanly full bodies and that's my goal!
>What are your goals
I don't have specific measurement goals because I'm not sure what will be realistic for my body type, but I want a flat toned stomach(my lower belly protrudes), a bigger butt and stronger thighs, stronger back for better posture, and strong pecs to lift up my breasts. My workout targets all of my body's muscle groups but the ones I mentioned are the ones I care about the most.
File: 1520526167876.jpeg (1.03 MB, 1125x1910, 8A2685C9-4BB6-4A8D-B98D-31B1F7…)
To everyone looking for “petite” at home exercises
This PT from japan is the bomb
Personally I:>figure out which muscle(s) I want to target>Google to find which exercises target what muscle>pick like 2-4 of them that look fun>look at yt videos/pictures that show/explain how to execute the move/proper form/how to use the machine>watch other people do/use the same stuff and look at their form
If I'm REALLY not sure how to do it, I ask the trainer/staff
File: 1521425276221.jpg (338.57 KB, 800x1364, Red-Velvet-Joy-08.jpg)
How much do you guys reckon she weighs (at 1,68m) and how can i achieve this?
She's really my "goal", not just her body, but everything…
File: 1521426007401.jpg (175.98 KB, 1067x1600, unnamed-1.jpg)
Another pic as reference
run. a lot.
her legs have a lot of definition but everywhere else she's just super thin.
File: 1521434463968.gif (2.98 MB, 268x375, tumblr_ozngl6pFMX1tizu4so4_400…)
I love Joy too, fellow anon.
Her weight fluctuates a bit, and it depends on her muscle mass, but I think she's about 48~54kg at most.
I always thought she's clearly over 50…?
How about here?
File: 1521492916390.png (108.01 KB, 1006x640, 21321.png)
Well, it's a guesstimate. I think she's about 52kg in general. I could be wrong though, if any other anons want to comment on it
Start with diet imo. Focus on getting more proteins and more healthy fats. Plus fiber to help with digestion. Cut carbs where you can unless you intend to work out that day. Carbs cause your body to produce insulin, and if you’re not expending the energy that day, then the insulin will cause what you eat to be stored as fat.
Doing this will get you in the mindset of starting healthy habits.
In the meantime for exercise I would recommend finding a fitness YouTuber who uploads workouts for people to follow. Watching this channel called fitness blender helped me figure out what I was looking for in a routine and what exercises I enjoyed. I would do a 15-20 min workout with their videos a couple days a week. What I liked about their videos is that they were geared towards working out at home with whatever you have available. (In the beginning for me that was 5 and 7 pound weights.) It was natural to progress from there! As you get more established and the routine becomes easy for you, you’ll start to look for other ways to develop it.
I can do only one at the moment but could do up to five (with fully extended arms) at my fittest. I never had a work-out routine but did regular climbing and kayaking, with a few gym days there and here. I'd say I was doing between 4 and 12 hours of exercise a week (it varied a lot).
I'm 5'2 and weighted 104 lbs back then. I think being short is an advantage for pull-ups because it's easier to leverage short arms. So if you're tall you will need to be proportionally more muscular than a short girl to do pull-ups.
Here's a list of basics I do; squats, deadlifts, bench, rows, curls (barbell, dumbell, hammer), shoulder press, leg press/curls, planks, mountain climbers, tricep extensions, lateral raises.
Those are what I do regularly, sometimes I will do other things like power sled pushing, TRX body weight exercises, spinning and yoga. I just started doing standing wall push ups as I read they are good for gradually getting horizontal.
Not well, but I can.
Back strength: lat pulldowns, any and all type of rows, negative/banded/assisted pullups/chinups.
Core strength and stability: any holds, especially hollow holds. but even something as simple as planking is good.
Grip strength: hanging anything (I like leg raises), deadlifts, farmer's walks, shrugs.
You probably won't want to do heavy back work more than a few times a week but you can throw in some core and grip work into every workout.
Also I've never tried this but some people swear by putting a pull-up bar in your home and doing whatever you can do quickly/easily several times a day. Like a few negatives or even just hanging as long as you can.
Also depending on your size you may want to lower your body fat. I'm at about 27% so you don't have to be super lean but I'm sure if I lost 10-20 pounds they'd be way easier.
I'm currently on my period and I refuse to even weigh myself. I've gained a tiny bit of weight and this on top of it has actually made me suicidal (I know but it's true)
It's the first time my legs have touched since high school (I'm 23) and my face just looks so swollen and bloated
I literally think I'm going to fast for a week so I don't actually want to die. I know that's not what's right though.
Maybe I'll cut carbs? Run a bunch? What's the quickest way to lose a bunch of people after weight so I can feel well enough to actually take care of myself and go to the gym etc? Because st this point I feel so fat I don't even want to get out of bed.
File: 1522441622376.gif (1.96 MB, 268x370, tumblr_ok6hap6EYF1qbdywuo4_400…)
How to look like this?
I'm so tired of having no confidence because of how i look, but i read that she only eats one meal a day.
Is there a way to eat healthier than her and still get this thin?
Invest in glasses >>77480
First of all, do you have a similar bone structure? You can diet your body fat down but if you're naturally wider you'll never look that slender
File: 1522482550808.jpg (63.7 KB, 529x500, 8f1acf73-536d-4a12-849a-09316b…)
I'm fatter than she was at her biggest, but i do think i have a similar body type; my waist was always very slim, even nowadays and hips/shoulders around the same.
File: 1522495315958.jpg (93.18 KB, 1040x900, gigi_hadid_corbis_main.jpg)
I really want to get her body. I am already quite skinny, and have her body type and height but I have some extra fat on my stomach and hips.
I guess I could get her body in a month if I just ate extremely little or starved myself but I dont want to do that cause I don't want to lose all my muscle.
Do any of you anons have any recommendations on how I can achieve this?
weight training tailored for lengthening
band resistance exercise
File: 1522608527985.jpg (156.17 KB, 690x1032, 9420096b-978f-44da-96e5-191e58…)
I'm 5'10 and weigh 180lbs. My body looks pretty much like Lorde's. Cankles, too big/muscular calves, fat/bulky thighs, wide hips, love handles and chubby arms. Even though i'm tall my legs look super stubby.
How do i fix this?
I still live with my parents, so choosing what to eat is a bit difficult, especially going carb free would be impossible.
This tbh >>77643
And let's not forget that with unstaged and not so flattering pics people tend to look heavier.
She does have cankles if that's not photoshooped.
I am 5'9 and 130 myself. I'd say cut out carbs as >>77685
said, and drink lots of water. Work out a bit. I havent been eating that healthy recently, but I still drink a lot of water. I always wake up with a flat stomach and my body does not have an issue with digesting even hard foods such as meat.
I think eating good food will make you feel and look a lot better.
File: 1522966949697.jpg (7.25 KB, 315x315, spin_prod_748527312.jpg)
I bought pic related so I can move a bit when I am working/browsing the interwebs, and I've being liking it so far (I was able to even break a sweat, something that I wasn't expecting considering this is such light cardio), but I feel like I am doing it wrong because now my left knee is hurting.
Any anon here that is more well versed with cycling or such could give me hints on how to cycle correctly so I don't fuck up my joints? What's the apropriate form for this?
I tried googling it but it wasn't that helpful.
File: 1527232954889.jpg (849.77 KB, 1080x1080, okoro.jpg)
This is kind of a dead thread it seems but figured I'd try.
Michelle Okoro's body is my dream body. https://www.instagram.com/themichelleokoro/?hl=en
I'd like to know what sorts of exercises would give me that kind of tone. Is it one of those meme workout routines that are basically dancing? Resistance band? If you could point out muscle groups to focus on or exercise types I'd really appreciate it!
I really don't like running and would prefer not to swim (pools gross me out) but if those are the way… I'll do it.
I'm 158 cm, 45kg
I'm just so… soft. I want to be firm! Due to my height (lackthereof) I can't carry much bulk or I look fat.
86-60-90 (in cm) are my measurements if that helps.
File: 1527569545090.png (4.73 MB, 1125x1399, IMG_8903.PNG)
My problem is I don't even know where to start… I'm 5ft10in, probably around 180 lbs (I don't have a scale), I've been overweight literally my whole life and don't know how to exercise or eat healthily. I am so out of shape I can work out on the elliptical machine for 15 mins tops… let alone cook healthy foods… help! ultimately I would like to look like this picture but I don't know if that would ever even be an attainable goal for me given that i'm borderline obese
Anything is an attainable goal anon. Also, when you're pretty big you'll begin to notice results much quicker than your smaller counterpart, which is always motivation to keep going.
I'd start with diet. it doesnt matter how much you exercise if your diet is shit and thats the truth. But Healthy =/= tasteless. You can eat delicious food but you're not going to get anywhere if you're eating too much of it. begin with a calculating TDEE (You can do it here https://tdeecalculator.net/
) And start lowering your calorie intake. Workout wise 15 minutes is PLENTY for a beginner, don't expect to start and think it'll be easy straight away, but 15 minutes a day is great and then gradually keep doing more. I think thats a great start. Good luck!
Your pic look like a shorter girl, maybe try to find a girl who's 5'10 and have the same kind of body type as you to have a idea of what you might look like once you'll lose weight.
And tbh you don't have to eat healthy food or exercise a lot to lose weight, you mainly have to eat less.
I don't know if this advice could help, and if someone thinks it might be counterproductive they are welcome to say against it, I just want to say that what helped me with diet in the very beginning was to take a picture of everything I ate in a day for a whole month.
I did it with my phone and slapped on a little text labelling it as "breakfast", "lunch", "snack" etc.
I had no idea how to exercise or eat healthily, let alone avoid snacking, but by doing this I actually felt a sense of control for once. There's no calorie counting involved, so if all that seems overwhelming at first, I think this could be a nice way to ease yourself into logging your food and also get motivated to create meals that look nice on camera.
It also made me make certain choices when buying groceries because I knew that it would all end up in a picture later. I stopped after one month and moved further on to counting calories instead, which for me was a much easier transition.
I hope things goes well for you!
You could do some hyperextensions on a roman chair if you have access to one. If not, you can do them on a flat bench but the range of motion is going to be more limited.
They are good for strengthening the lower back muscles mostly, but can offer benefits to the mid and upper back too.
thanks girls! Going to start today by eating less and taking my dog on a long walk…. I know it's not much but it's better than nothing. >>83729
I guess I am kind of over dramatic haha… but I just am feeling gross recently (my double chin is in full force)
Are you literally me? Fucked over with distribution here, no tits or ass but lunch lady arms and love handles, minimal stomach.
My strategy thus far has been to focus on making my legs and butt bigger so it changes the proportion, then the love handles at least wont be wider than my actual butt.
Was going pretty well, my diet is on point,finally getting good definition on the front abs, but those fucking love handles are just made so much worse by the stupid hip dip which is so much worse from behind… argh.
I got injured really badly in yoga funnily enough and it's put me out of the gym for a while.
File: 1527935672473.jpg (54.11 KB, 564x557, 1e7bbea7f382ddc9a5e5b5540de847…)
Hey everyone. I want to become more fit and have a nice bod. I'm basically the before (maybe a little heavier) in pic and want to become the after. I'm 175cm and ~68 kilo (BMi floats between 22-22.2). So I'm at a healthy weight but skinnyfat. My diet is reasonably healthy, I defenitely eat vegetables and fruit everyday during the week and junk food is generally reserved for the weekends and I don't drink. But I know there's a lot to improve like cutting out processed foods and drinking more water, I'm working on that. But what else? Should I lose weight? Or lift, gain muscle and then lose weight? Cardio? Something else? I'm lost!
Just my opinion here, but pic related looks like it was achieved with moderate-light cardio and strength training. I usually suggest people do strength training before they start cardio, just because building and having muscle alone will make you burn calories (at a slower rate but still). If you clean up your diet a bit more like you mentioned and build a good routine also depending on your genetics
you may not even need cardio. Make sure you get enough protein in your diet, without it building muscle will be a lot more difficult. Good luck, anon!
Yeah, every progress shot is from a slightly lower angle. Weight loss doesn't change where your waist is.
But it's still evident she lost weight and built muscle so it's not that dishonest. Just an exaggeration on both sides, she looks worse in the before pic than she probably actually did.
File: 1527985773124.jpg (81.46 KB, 960x540, DdQE5bMW0AAb1wZ.jpg)
5'1, 11 stone, quite active at work and slowly working into a diet but it only ever seems to come off my face and legs
How do I lose weight everywhere else and what do I eat that's gonna help me lose weight? Whether I eat healthy or not I always seem to still be the same weight
I lost a stone and a half and now it's stopped.
You need to find your tdee and eat fewer calories than that number everyday. Weight loss and gain is all just simple math.
Weight will drop off all over regardless of exercise. Spot reducing (losing weight from say, just the thighs) is a meme. It’s easy once you know what numbers you’ve got to work with. Disregard anything anyone says about shakes, pills, organic only, vegan, keto, fat activists, and anything marketed to you as a weight loss tool or supplement.
It’s easier to maintain weight loss consistently when you eat low calorie and filling foods like vegetables, lean protein, complex carbs, (whole grains as opposed to refined etc) and healthy fats.
Avoiding added sugar can be enough for some people to end up in a caloric deficit. That shit is really energy dense and provides practically zero satiety.
Does anyone have advice/resources for someone who has basically been a NEET for a while with practically no exercise, and wants to begin a fitness routine?
I'm mid-20s, 5'6", 110 lbs. I used to be a skelly ana but I've gained like 20 lbs since then. My build is quite small, so no one knows I'm skinny fat unless I'm naked kek. I'm vegan and my diet is pretty healthy, but I'm shit at exercise. I just want to be more healthy and lean.
I have these at home:
- stationary bike
- exercise ball
- jump rope
- hand weights
- yoga mat
+ my neighborhood would be nice for jogging.
But I have no idea how to incorporate all of this into a routine that I'll actually stick to, and that I won't get burnt out on by going too hard at first, after years of minimal activity.
I found out my job offers gym discounts, so I want to eventually get a membership and start going regularly, but I want to kinda work up to it, because as it is my endurance is terrible and I feel like I'm about to die after a few minutes of the stationary bike or jump rope. Embarrassing…
I'm in a similar situation to you, thin but very out of shape. I just follow online videos. My favorite is myfitnessblender, you can go to their website and sort by difficulty level, time, equipment, part of the body worked out, etc. I have a rotation of videos that I come back to so that I don't get bored. I set up the rule that I can't have breakfast/play on the computer until I've done at least one video, that seems to work for me. Also, if you're willing to pay, they offer workout plans for longer periods of time (a month for example) but the free videos are perfectly fine imo, and there are a lot to choose from. If you're just starting out, make sure to go easy or you'll be too sore to do anything for days. Just start off with a beginner 5-10 minute cardio, or a gentle stretching/yoga video. Sometimes it won't seem like you're doing anything, but then the next day you'll be really sore in weird places. Over time as you get stronger/more flexible you can do the harder videos (they're rated by difficulty). Good luck anon!
I'm a fellow skinnyfat - 5'7 124lbs - however, I am slowly moving out of the skinny realm. I spent ages just following videos online and got nowhere. For the past few months I've been going to the gym (yes it's scary when you start but there are so many helpful people there who can give you tips and help you out if you ask!) and started doing compound lifts. So deadlifts, squats, bench, shoulder press etc. I've increased my muscle mass (and gained a little fat but that's fine as I'm bulking - will start cutting my calories in 6 months time) by doing 3 of these exercises 3 days a week with rest days in between. I have noticed that under my skinnyfat pooch there are little muscles forming, my arms are more defined and so are my legs and bum. The lifts are full body, so you're working everything all at once. And not only will you gain muscle, you'll gain strength too! I've added 40lbs to my squat and 35lbs to my deadlift in 4 weeks. The key to beating skinnyfatness is to build that muscle to fill out the fatty areas and then strip that away when you're happy with your progress. And because you need to build muscle to balance your body out, I would advise avoiding doing a lot of cardio exercises, as they don't do much to stimulate muscle growth which is what us skinnyfats need! Obviously you can still do them, but only use it to supplement your lifting workouts.
If you're up to it, I highly recommend reading up on 5x5 or Starting Strength if you're interested in lifting. I wish I had started sooner to be honest. The only pain is having to count calories and making sure you get enough protein and sleep. It's intimidating, but if I can do it, anyone can! Promise!
File: 1528594176690.jpg (34.2 KB, 700x525, Gallstones.jpg)
So about a year ago I had my gallbladder removed cause gallstones
(I landed in the ER, turns out there was a letter at my house that same day from my doc about my last ultrasound showing them lol bad timing, postal service)
Anyway, point being, I've been taking it easy, busy with work, but I'm starting to get pudgy
So I'm going to start looking into, but also want person-to-person advice, working out/dieting specifically without a galbladder.
Try using free weights more often if you don't already.
Just look up some basic routines/exercises and decide what you're most comfortable with.
Women also develop upper body strength more slowly than men, so keep that in mind and be patient.
You lose weight on keto because protein and fat are more filling than carbs so most people naturally eat less on keto than they would on a heavy carb diet. Fatty acids also generate more ATP than carbohydrates when broken down in cellular respiration.
Ultimately it all comes down to calorie deficit.
File: 1529212225015.jpg (36.25 KB, 488x488, 14774551.jpg)
Not an exercise, but try Monistat anti-chafing gel, or another brand. I use this brand because it also helps me avoid getting ingrowns, but others are probably fine, too.
Late reply, but no. Your body requires you to eat above your daily caloric requirements for you to build muscle. Eating less than that, and I am assuming you are as you said you are anorexic, you wont be building any muscle and will more than likely be damaging your growth in the long run. Your body will be burning through your fat reserves and your muscle mass will be up next. At that stage, you will suffer with severe muscle atrophy (muscle break down) and end up looking droopy and saggy, much like a skinny melted candle.
You can exercise to keep your muscles and bones working, but if you're severely under eating, then there's no chance in hell you will hold onto that muscle. Food fuels everything and if you're withholding that, your body is only going to do one thing and that is eat up all of your fat and then your muscle.
I was like you when I was a teenager and had severe eating issues to the point where I was 77lbs at 5'7 tall. I am now in my late 20s and paying for what I put my body through. I've been at the gym for a year now but only started eating properly and training 6 months ago. My stomach muscles are in bits - I look like I've had 2 children when I've had 0 - my lower legs look terrible and I'm all-over skinnyfat. I am now eating 2500 cals a day to bulk and putting on the small amount of fat that I have while building muscle is very triggering
, I know that I will get rid of it one day during a cut period. It's really hard.
Tl;dr No. You need to eat at a healthy maintenance or surplus to keep or build muscle. Try calculating your TDEE and then looking at what you should be eating. https://bioketo.com/macro-calculator/
is what I use.
File: 1548334936802.jpg (46.69 KB, 396x694, b336bf61250dc5a4e97112691cbc62…)
Not sure if I should post here or in th fashion thread but here it goes:
Where do you guys buy your workout clothes? I'm from EU so I buy from H&M and New Yorker, their stuff is alright and also affordable but their section is REALLY small. :/
Are there any other brands that I might be able to buy online? Reebok, Nike, UA, Zoe, Gymshark are just way too expensive at the moment despite going to the gym daily.
I just want more cute workout clothes without breaking the bank. :( and yes I know I can wear just regular shirts and leggings which I do, but still…
File: 1548374355615.jpg (197.2 KB, 1080x1350, mc.jpg)
anyone on here aiming for a more muscular body? just curious considering it seems like most people on here want to be skinny
>tfw can't achieve dream body without steroids or photoshop
I am and it's hard af since I'm cheap and really hate giving money for food.
But my baby quads are starting to show so I'm really happy
File: 1549925633663.gif (650.06 KB, 500x281, source.gif)
I don't know where else to put this and I guess this should be an appropriate place for it. But I've literally been obese all my life (literally no excuses from me I've just been lazy af) I've seen my gyno maybe two months ago and I seen my current weight and I don't know whats different but it really lit a fire under my ass. Since then I've been working on becoming healthier/fitter and I've actually be keeping up with it. For the first in forever I think I'm finally comfortable in my body. I don't see my gyno again in three months and I'm not going to weigh myself until then to see how far I've actually gotten. But I see a difference in my face and the way my clothes fit me. Even my boyfriend says he can see I've lost a lot of weight (though I feel like he's exaggerating a bit). I'm happy that I'm actually one of those girls who actually likes going to the gym!(I go after work 5-6 times a week). I don't know I'm proud of myself.. I was tired of being fat and making excuses on why I can't change that.
why would you work out your arms to make them smaller? lul
do squats, lunges and deadlifts
That's the thing lol I just like rowing for, not even for exercise it's just fun.
I'll be sure to do more squats and lunges. Need to work on deadlifts as well. I don't think I'm doing them right.
cardio burns more fat, idiot.
also it's difficult for women to get abs unless they have an extemely lean diet.
Uhhh didn't >>107993 say
to burn fat with cardio? Why are you pissy?
I'm assuming you mean visible abs.
- Eat low carb and avoid fizzy drinks. It will reduce bloat and make your stomach look nicer depending on your current size
- Do lots of ab exercises and maybe some back exercises to complement the rest, which can be easily done at home
- Get your BF% down to around 20
- No, you don't need protein shakes>>107998
I think anon meant weight lifting burns more fat
>>107995>cardio burns more fat
that's what i said…
you can't have abs with a fat belly
dif euro anon, but the grocery store fitness pants ime fit terribly and are NOT squat friendly. A lot of them seem to be really sheer if you bend over. Propbably okay if youre running or doing yoga in a darkish classroom but not for most gym workouts.>>106409
personally i wait for department stores to have big clearances and buy them from brand names when theyre marked down a ton. Myprotein sometimes has huge sales too (i bought mine for 13 and 17 euros). January was a good time because most places had additional off clearance. >>106449
to be fair if thats carrie june she was/is on anavar. A lot of influncers who claim natty arent or they use SARMS because its not banned/drug tested yet.
Im working on a muscular body though nad its hard because i dont want to physically eat so much. I already feel like im eating a ton and eating a bunch of protein just makes me feel full all of the time. Ive noticed my quads and butt have gotten bigger and i havent even touched meme butt routines, just stuck to compound exercises and good mornings.
I was in the same boat, it takes some time but it's possible to gain without gaining too much fat.
If it's safe for you, you can try to count calories. Calculate your tdee online and put it into an app like my fitness pal.
Food wise you can eat pretty much anything in moderation, just try to stay away from too much junk food. Also weight gain shakes are pretty good.
You can find online a lot of beginner programs, you just have to google it.
>>108398>the only place i have privacy is in the bathroom at work
You could do high knees, push ups against the wall, squats, chair pose, eagle pose, tree pose or any other standing yoga poses for balance and core strength
Grain of salt since I started off CHONK, but without that hurdle it should work like this:
If you're starting off skinny just start lifting and eat OVER your tdee a bit with high intake of protein (0.8 grams/lbs of body weight or more). You will gain weight, and if you stick to whatever routine you choose it will mostly be muscle. Once you're happy with the muscle, you can cut the fat by keeping up your routine while cutting calories (try to keep the protein up to preserve muscle though) and doing extra cardio.
I'm not a bodybuilder but…at least know that no, you don't need to get chubby first lmao. If you are
overweight you will lose weight though. I lost 30 lbs pretty fast.
It really depends on your current size. We'll be able to help you more if you can tell us your height/weight.
But try to look up recomping, it sounds like what you're looking for
Recomping is what I'm looking for thanks!
I'm 5'9 at 145 lbs. It's "healthy" BMI but as I've said I haven't worked out before and I'm flabby. I'd like to lose fat and gain muscle.
I considered getting my weight down to 130s first, but I don't know if that will happen when I start lifting.
To be clear, I'm afraid of gaining weight and not gaining muscle when I start.
DON'T eat more than your tdee. Just add more protein(like 120g per day) and cut down on carbs when you start lifting
I would like to work up to 3 days but at the moment I can't, I can only go to the gym really late (after midnight) and I got a planet fitness membership. Right now I've been doing tuesday and wednesday, I'd like to work up to monday nights too, but I don't want to fuck around and be too sore for the rest of the week. Right now I just want to work on not being so weak, primarily in my arms and back, my legs are where most of my muscle already is. I'll be sure to add on more weight as I go on!
I guess I should've given myself more credit instead of saying I "dick around" at the gym. I thought I had no idea what I was doing, but its reassuring that I'm on the right track.
Really? There isn't much difference between going 2 times a week or 3 times a week if you keep the volume the same. There is only about 10% difference while the difference between once a week and twice a week is HUGE. So it really isn't that important to go 3 times a week. What is more important is total volume. >>111175
This is called linear progression, don't do this for longer than 3 months if you actually want to get somewhere and don't want to stay in limbo forever. >>111222
1. Cardio before lifting is not a good warm-up. It doesn't prepare you for the act of lifting weights. You should lift lighter weights as a warm-up and do mobility drills like arm and hip circles.
2. Best thing is to separate your weight training sessions from your lifting completely. As an example lift in the morning and do cardio in the evening. This way you can give both your all since your glycogen stores get the time to restore in between sessions. Also I wouldn't recommend doing lots of cardio if you want to gain muscle, because you are going to have to eat all those lost calories back.
Also please people in this thread don't do random shit or a ''routine''. You are not going to progress in any way if you don't have a plan on how to do this. There is a science to these things and building muscle is nearly not as easy as losing weight. And please don't follow instagram thots advice, they don't know what they are doing.
Juggernaut Training Systems
Okay I am going to treat this case like a woman who has gone on a steroid cycle. Your own hormone production has probably tanked and needs some pct (post cycle therapy). Women already wreck their natural levels if they do it for 1 year, never mind for 5 years. Try some hormone balancing supplements, Idk where you live so I don't know what to recommend to you.
I think you first need to get your hormones in check before you can start to lose weight, it's not your fault. Your body is just not cooperating because it is still trying to adjust.
File: 1553339535931.gif (4.92 MB, 480x480, 1515177748_giphy (1).gif)
tfw when you help and motivate your bf to get in better shape and work out but with in a week he starts out lifting you
I mean I knew he was gonna start stronger then me at some point but it took him just a month what I had spent years for
LMAO I know that feeling. I think it's just easier for men to tone up.
I've been working out for almost 3 months and my boyfriend mentioned he's been starting to do planks around the house every morning for about a week and you can definitely see a difference. Like, he's been doing shit for only 10 minutes at a time and I gotta do something for 45 minutes every other day to even get results.
month not week
Same, my friend (male) started crossfit at the start of last year and he's already looking super muscular, big and is strong af. I started like 3 years ago, and sure I look "toned" but I still look like a twig next to him.
Really sucks ass
Strength training. Some amount of cellulite is normal tho>>111646
I think anon isn't bothered that he's stronger, but rather that he progressed so fast
said I'm not bothered that he became he stronger then me and I knew he was gonna become stronger then me
I didn't know it would be that quick
He worked hard I admit that but he still ate junk food and didn't care about his diet and before this he was kinda of a couch potato
very skinny and never worked out or played sports
but still with in a month he was stronger
Keto diet. The food you have to eat on a keto diet is satisfying and satietogenic. It will also help your hormones because the fat and protein you will be eating are rich sources of amino acids. Amino acids are the precursors that your body needs to synthesise hormones and neurotransmitters. You might be deficient in micronutrients, this could be why you're feeling hungry all the time. You can get this checked by speaking with your doctor.>>111703
You could be gaining muscle mass which will appear to level off weight loss. Don't rely purely on scales to track your progress. If your scale has a body fat percentage calculator you can try using that. A tape measure also works.
I come from a similar background, the first month literally anything will help you gain muscle, as long as you eat enough for them to come back.
Just do what you can really, don't bother with pushups just yet if you can only bench press the bar.
I think strength and hypertrophy would be a good goal for you. Just do whatever you can. http://www.canditotraininghq.com/app/download/956915124/candito+linear+program+%282%29.pdf
File: 1554455424634.jpg (78.01 KB, 640x640, ac0b548c95b0f77e7795b22f06bd03…)
Any tips on how to hit my quads better?
I'm already doing lunges, front squats and leg extensions but I feel like I never hit them properly. Should I just go heavier?
File: 1554708590374.jpg (14.78 KB, 650x650, Vengeance_2.jpg)
I used my old Nfinity Vengeance shoes. The outsole is a grip around the bottom edges and doesn't have any height to it. It's just a pad shaped like the bottom of my foot at this point