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I used to increase the number of reps once I didn't get tired during exercising.
Since I was training at home my possibilities were limited (this was before the whole crossfit craze) so I never really mixed up my routine.
I used to do pushups, situps, had a pair of 1-2 kg drum bells and a single 10kg one. For "leg day" I went cycling one day and running the other, 30 and 10 km respectively.
I was time consuming so I stopped after HS.
Started on this, since I'm in the same boat as >>190154
. Right now Im at the end of week 2 and increased the weights from 3-5 to 5-8lbs. Takes me about 40 minutes to complete.
>Day 1: Cardio, stretch>Day 2: Circuits A & C>Day 3: Cardio, stretch>Day 4: Circuits B & C>Day 5: Circuit A, stretch>Day 6: Circuits B & C>Day 7: Rest
>Circuit A (x4)>Push-Up/Plank Combo (25 reps), Chest Flye (10 reps heavier weight, 15 lighter weight), Reverse Lunge (15 reps),Squat/Chair Pose (25 reps)
>Circuit B (x4)>Pile Squat (15 reps), Biceps Curl (10 heavier weight, 15 lighter), Inner/Outer Leg Lift (15 reps), Back Flye (25)
>Circuit C (Abs x4)>Roll-Up (8 reps), Side Reach (8 reps), Boat Pose (hold for 8 breathes, 3 reps)
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I get motivated to work out when watching legend of korra a lot kek
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Zarya is absolute body goals
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I need to train my triceps and putter arms a lot more, I've been doing way too many bicep and shoulder workouts. I've fine so big chest too so I'm pirkier but I've still got lunch lady arms justvwith nicer shoulders and inner arms
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Just bulk at used calories + 1-200cal and youll be fine. Youll gain a bit of weight obviously, but eh it's fine really. Its not like youll bulk for more than 3-4 months at a time>>190291
Read the /fit/ sticky. You will end up as an emanciated with lower calorie intake. To gain muscle you need to eat over your expenditure, since lifting causes a catabolic breakdown that is later overcompensated in the anabolic phase, also known as building muslce. We gain muscle since our bodies realise we need more strength, but since we can't pull energy out of our arses, we gotta eat more to get that energy.
I wish I wasn't a DYEL atm and had my glorious back. Had surgery a while back so I look like a flat muscled skeleton trying to look big.
Wednesday, Friday and Sunday are weighttraining days. I always lift the heaviest I can do 8-10 reps with, full body workout, lots of different movements to target all muscles. I also make use of resistance bands. Sometimes I do a bit of circuittraining on the same day.
On Saturday I have 5 rounds of tabata, but I sometimes sneak another session in on Tuesday. On the remaining days I do kickboxing.
Other than that I cycle at least 30 minutes everyday.
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Not the anon that suggested it but I was considering adding them to my routine since I heard them mentioned in her thread so I'll fed be adding them in now
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I've been using an elliptical bike for about 30-45 minutes five days a week.
I've gained 85 pounds and let myself become a hambeast during college, when I used to weigh 168(I'm 5'9) and now I weigh fucking 253. Any advice on should I strictly do just cardio or mix in some strength training during the week too? I want to lose this fat but tone up at the same time, but not get like "bulky" I guess I should say. And how long would it take for me to lose all of this weight? I'd rather it be faster results, but I want to keep it off. ugh
Diet, diet, diet. Losing weight is so much about diet.Cut it sugar, reduce snacking, drink only water and s fucktom of it. Make your own food, keep it simple and regular.
Weight training helps build muscle which burns calories and you don't have to worry about becoming bulky if you're a woman and not aiming for it. You also need to do more than just one thing. I run 20-30 minutes and then do several weight training circuits, focusing on different muscle groups.
But the most important thing is your diet, you HAVE to have self control if you want to see results.
I've mainly been eating Progressive soups, flavored rice cakes, veggies and fruit for smoothies, only thing I do is drink 1 can of soda a day. I'm trying to switch to tea and coffee, I need the caffeine but my problem is the soda.
If I cut it out I'd lose much more but I'm a fatfuck that can't seem to put down the Dr. Pepper.
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Yeah man, you really gotta drop the soda, shit is sugary weight gaining poison
Also take it easy with the progresso soups, they're really good but have a shitton of salt. What I usually do is pour out some of the broth(but keep enough to keep the flavor when I mix it with water) to help reduce the salt intake.
My problem is fucking chips, anytime I break my diet it's always because someone in my house buys a bag of chips and I can't fucking resist. I've found an alternative, thin seasoned pretzels with hummus, but I just keep running back to fucking cheeto-ville, its horrible
I strongly suggest swimming.
Burns a lot of calories (more than most regular exercises), tones the entire body (every single muscle group is activated), removes pressure from the joints brought on by exercising at such a weight (very important for your current and future health!), plus you can do more of it then since the weight will not hinder you as much.
same exact story same exact stats
no advice but we can do this!
Soup has tons of salt like other anon said. I'd recommend the My Fitness app or something similar, it's not great but gives you a good idea of your daily calorie limit. It can be a bitch to add your own recipes to but it's still useful.
Soda is a big no no, it's just liquid garbage. Dark chocolate or even plain ass espresso can give you the caffeine boost with 0 calories. Like I said, it's all self control. You CAN put it down and KNOW you can eat/drink something better, it's just a matter of doing it.
Don't just say you're a fat fuck anon cause you're giving yourself excuses to continue bad habits.
It takes work but that's why losing weight is hard and gaining it is easy. Best of luck to you.
I also used to vomit if I ran. It will pass.
Start slow (couch to 5k perhaps?) and you'll start feeling better. Also, eat a small meal a few hours before running, like a sandwich or banana to help your blood sugar.
You might start bloating the first month as well, and it can be quite painful, but it also goes away eventually.
*high amounts of sodium
Oh and peanut butter. It's calorie dense so I carefully measure it and it provides a lot of protein for the rest of the day. But damn if it doesn't makes you bloat and retain some weight..
You gotta be more relaxed about this. You're fretting about normal, inconsequential bodily functions and reactions.
To me the stuff you're complaining about sounds exactly as if you blew out your nose and are exilerated about the weight in snot you just lost.
Don't be so strict and strung out, it's bad for the nerves, and it will hinder your weight loss progress if you get frustrated over minutiae.
Yes, doing cardio will help you out.
Running burns the most calories but one of the safest ways to do cardio is swimming because it has the least amount of pressure on your joints. Some people also prefer using an ARC trainer to a treadmill because it's easier on the knees.
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Basically what >>192699
said. Losing fat is all about a calorie deficit: eating fewer calories that what you are burning. While you can (and should) do cardio to increase the calories you are burning, most of your calorie deficit is going to come from diet, simply because burning huge amounts of calories through exercise is much harder than you'd think.
Here is a calorie calculator: https://www.freedieting.com/tools/calorie_calculator.htm
Be realistic about your activity level or else you won't get accurate results.
See pic for the Couch-to-5km program, which is a good beginner's guide for running.
Tell me more about your bowel problems, anon. What you eatin? What you doin? Are you sleepin?
Do you squat?
Thanks, anons. I'll give those things a try! This isn't that unusual for me though. I get like this all the time, it's just gotten more frequent and worse lately.>>192935
Not gonna lie, my diet is bad. I probably have IBS or something. But I still work out on the regular.
You can't spot reduce, just lose more body fat %
Maybe you are bloated? Try drinking some more water through the day
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Swimming, the best exercise. Works every muscle group.
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>>194359>Not wanting to GET BIG
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I second stiff-legged deadlifts, sometimes called Romanian deadliftshttps://www.youtube.com/watch?v=CdWCLR9aXoI
It's basically the ideal exercise for the muscles most women want to focus on. However, it's really really important to keep the natural lordotic curve in the spine while you're lifting; lower back pain tends to set in when your spine starts flexing inwards under load. So before you begin any kind of exercise where you bend at the hips, you should train your Erector Spinae muscle by doing 'Supermans'http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html
I'd recommend doing these before going to bed. Flex and hold for 20 seconds, then rest 20 seconds. Repeat until you can't hold for 20 seconds any more. You'll be sore as hell the next day. A couple of days later when the soreness goes away, do it again. When 20 seconds is too easy, increase to 30 seconds. Eventually you'll be able to flex that muscle at will. Remember to keep it flexed when you're doing any kind of deadlift, even if using very light weight. Deadlifts should be using the muscles in your butt and your hamstrings to lift, and not your lower back.
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I'm worried about over-training.
-Squat 3 x 10
-Jefferson deadlift 3 x 10
-Hip Adbductions 3 x 10
- Lunges 3 x 8
- Weighted hipthrust 3 x 10
- Bench press 3 x 12
- Single bent over rows 3 x 12
- Overhead press 3 x 10
-Deadlift 3 x 10
- Hack squats 3 x 10
- Weighted hyperextensions 3 x 10
- Face pulls 3 x 15
- Glute kickbacks 3 x 15
- Weighted hipthrust 3 x 10
- Reverse bicep curls 3 x 10
- Bicep curls 3 x 10
Optional: bench press
On Tuesday and Friday I do kickboxing, which is pretty intense and also includes a lot of endurance exercises. Other than that I cycle at least 45 minutes everyday. I'm still a bit sore when I lift again.
That really depends from country to country
I pay 160, which is around 25$ lol
Yes sure, that sounds great. A woman who just gave birth, can't move a lot and needs maximum energy for her recovery (even more if she needs to breastfeed) should starve herself for this meme. >>195322
Go to nutritionist and get yourself meal plans. Visit doctor and see if you can do yoga or pilates, as >>195326
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The real question here is what's the baby's routine?
How many scoops do you give a baby?
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Have body like pic and I hate it.
How can I get wider hips without surgery? Would lunges and dead lifts help with it? I'm trying to gain weight but everything goes to my fucking stomach. I go to the fitness 4x a week but, I mostly stick to cardio and stair master. I'm considering picking up spin class 2x a week and starting dead lifts soon.
I just want a little curve on my body…
There's a tiny hip muscle but idk if that would make a change. If you want to build up muscle/"curves" do more lifting and less cardio
Lunges and deads will targer your quads/hamstrings/butt, depending on which variation you do
I just meant I'm a little under 5 ft tall but not quite, didn't mean to sound retarded>>195666
Not really, no, but I guess I could give it a try
But do you eat enough? As in a balanced diet? Do you sleep enough? Are your workouts on a beginner level?
You sure you get angry or just really motivated and energized?
Old post, but I thought I'd share some supplements that help me, coffee has been suggested but for a long time I couldn't handle stimulants of any kind and I'm sure that may be the case for other anons who can't "go" regularly.
Chia seeds, magnesium, folic acid, and leafy greens are all guaranteed to help out your digestive system, chia especially tbh
They help clean out your digestive tract and you can put them in anything!
A tablespoon in yogurt is really good, or you can make a pudding out of 2-3 tbs chia, milk of choice, stevia (or sweetener of choice), and vanilla or whatever flavor you prefer!
They're also high in protein although since they push through your digestive system so quickly idk how much is actually absorbed lol.
Hope this helps you/someone though!
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why not do the whole thing? i'm going to try it tonight, though. thanks anon.
Do you really see results after only a few days?? That's crazy! Adding this to my routine, anon.
How many times a week did you do this to get a "ballerina body"? I'm thinking of doing this and the Cindy Crawford one 3x, with light yoga and some bike riding 3x as well.
Sports leggings + sports bra + racerback anti-sweat tanktop. Sweat pants if I feel lazy.
For kickboxing, kickboxing shorts obviously. I never workout in just a sports bra, though eventually for fighting I will have to fight in a sportsbra + shorts. I hope by then that I will have proper defined abs.
omg, i just finished doing the advanced workout. it was SO hard, i think i should have done the first one first. i'm not flexible enough for this. does anyone else feel pain in their arm and elbow while they're doing the leg exercises?
but if it'll give me a dancer's body, i'll keep doing it… i just want slim thighs.
honestly cardio never did anything for me. lifting is what got me my ideal body and burnt fat but some girls dont like the big butt look.
i dont think cardio is necessary but like the anon said it's good for your heart and its nice to run when youre late and not be out of breath or to be able to keep up with friends who play sports.
maybe im wrong here but cardio bunnies look bad to me.. still skinny fat after running an hour a day several times a week.
True, steady state cardio won't build muscle and will just lead to being skinnyfat, which a lot of men claim to like.
So I prefer to just lift, but I have to do cardio to get better at the sport I do.
You can't spot reduce.
Maintain your weight (or gain) and keep working out.
You probably just have high body fat, you should work on reducing that.
This could be helpfulhttp://www.livestrong.com/article/72756-reduce-body-fat-losing-weight/
start lifting baby weights while you sit at the computer or standing and i'd say to take daily walks and swimming and just adding more distance each day. then when your joints are feeling better get into actual exercise.
but honestly, eating at a normal calorie diet will help you shed pounds, not the exercise..
if you're that fucking fat you're going to have to lose weight by just eating less first before you do much activity
it's far more effective anyway, fatties always think they burn way more via exercise than they actually do
Losing weight is always more about cutting calories in your diet, more than exercising. If you do cardio for example, you'd need to do like an hour of treadmill to get rid of one cookie. Its time consuming and makes it harder than it should be. If it takes a longer time, you're more likely to give up.
There are charts with suggested calorie intake for you height, take a loot at them. I would join myfitnesspal and log what you're eating each day and cut whatever's unnecessary(do you drink lots of soda?), but at your weight you should be able to lose pretty quickly once you eat the correct amount of calories per day, hell I think you can go a little over even.
Fellow fatty anon here and I have to say it's literally all about calories.
I'm curently 83kgs from 87kgs and I started weight lifting to get muscles but to lose weight I count all my calories and stick to a budget. If I go over my calorie budget a few times a week then I won't lose much but if I stick to my budget it go below it then I lose slot more that week. I literally lost .6kgs in less than a week from reducing my cals by 100 recently! Not to a dangerous amount though! I have a lot of fat to lose so I'm cutting cals but to gain muscle mass (my end goal) I'll have to increase my calories and bulk, though i won't do a dirty bulk (eating unhealthy high calorie foods to gain faster). To increase over all fitness lifting small weights is good since you won't have a heart attack like you could from running since weight lifting doesn't really depend on your cardiovascular fitness being high (it can increase it though with weighted squats and other higher level lifting).
Sorry for the long post but hope this helps! Remember it's all about calories for weight loss, nutrients for health and exercise for fitness
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Does anyone here do pole dance/fitness? If so, how is it? Do you have any tips?
I bought some classes, and everyone that does it look super fit, I am envious. I always wanted to try it.
Yeah this is not true, even bigger people can learn to do things like climbing and doing inverts as long as they've got the arm and core muscles to do so. If you're just starting out it's going to take some time. Although I didn't use classes, I had a pole I installed at home and watched youtube tutorials. I was pretty skinny fat at first and for me it took a long time (like a month or two just to be able to climb the damn thing) just because I didn't have the muscles to do anything to start out with. It took a while to build that strength.
I also recommend using that sports chalk/liquid chalk if you have a home pole, I don't know how classes would feel about that sort of thing since it will dirty up the pole.
Hey there, I am >>198968
and thank you for your reply. Although I am a bit overweight now (10kg overweight, so not super mega fatty), I think I am somewhat strong because I'm always doing some exercises. Like Jillian's 30 day shred and other bodyweight workouts, for example.
I mean, by no means I think I'll ace it lmao I'll probably be beaten at my first class, but I am whiling to try, I wanna get stronger.
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I'm not overweight but can see myself turning doughier as time goes by and don't want to be a tubby-tan. I've got my exercise and diet plan, but still have some questions, if anyone can answer I'd be super grateful.
1) I have a bloated stomach that makes me look like I'm 3 months pregnant. I've always had it, it only goes down when I get bad diarrhoea and there's nothing left in there. Fibre doesn't prevent it, and my mum has it too, even though we don't live together and our diets are very different. Why is this? Can I get rid of it? There's some fat on there too, but the glut (no pun intended) of it is just bloating.
2) I have no thigh gap and my thighs 'flare out' quite a bit from the sides when I'm standing with my feet together, they're wider than my hips. I don't get chub rub or anything, in any other position they look more or less proportionate to the rest of my body. Is this just my body shape or can it be eliminated with exercise/diet?
3)Everyone always tells me to NEVER EVER go under 1200kcal when I'm dieting, but my TDEE is like… 1308kcal. I'm not super small (163cm), but I don't exercise yet aside from light walking. In order to lose weight I should eat at a deficit, right? So how can I do that if I shouldn't eat below 1200kcal? Does that mean my only option is to exercise?
1: have you tried testing for food sensitivities? It can make a big difference to be aware of that stuff. I've also found that just drinking lots of water really bloats me even though it's great for me in other ways.
2: Sounds normal but also like a thing that can be changed with weight loss depending on how far you want to go.
3: Have you tried eating at 1200 for an extended period of time and seeing how you feel? Do you count calories now and are you sure you're eating exactly at your TDEE already? Based on you mentioning a new exercise plan I'd just say try 1200 and and see if you loose a couple of pounds in a couple of weeks, that and exercise sounds just fine for some moderate weight loss. If you don't see any weight loss in 2-4 weeks then you can consider going lower.>>199245
lol no. Different studios have different crowds, a lot of them have only very slim and fit young women, which is fine, but it also feels awkward if you don't look just like that. I go to a more hippy dippy place with a good mix of men and women that focuses on a variety of apparatuses but does have aerial pole classes and the people have a range of body sizes. Any one really, really big does slim down after doing it for a while, but plenty of people are over 120.
So I should be lifting weights and things like that?
And thanks for the advice!
I'm gonna sound like an ana-chan but I have questions for anyone who feels able to answer
I'm very slim/petite but have a bit of an hourglass figure, leaning more pear than hourglass. It feels like I notice every bit of weight fluctuation, especially because I'm so skinny that if I eat, it noticeably makes my stomach bigger. I've accepted this as normal/natural, it's just something I can tell. My body frame is so petite that I have child-sized wrists.
My dad and his family gain weight in their stomachs, but my mom gains in her boobs/hips/ass first, then stomach. I can't tell which weight distribution I fall into because it feels like sometimes it's stomach, or I worry it is, but most of my late-puberty weight gain was straight to the ass. It feels like when I lose weight, I lose the ass, but it also feels like I do when I gain weight like my torso grows, but that is probably just perfectionist anxiety talking and it's something else or not really different.
tl;dr is there any way for me to tell without gaining a bunch of weight? And if I work my core out, will that help keep my waist trim?
I want to work out in a way that accentuates my figure, rather than completely changes it; if anything, keeping the waist trim, and having a nice big but squeezable butt lol (so not losing a bunch of fat)
If you want a butt you'll have to eat more so you'll learn where you gain at the same time.
Just working on your waist won't change much if you don't lose some fat around it
You seem to be very anxious. Kek
So, you wanna keep your pear/hourglass figure but with a bigger butt, right?
Well, this is completely possible, with a good and painful squat, for example.
There's some exercises who help you keep the blessed waist you have, like oblique abs, Trunk lateral flexion, isometric side-bridge and other.
Of course I'm giving generical tips, a instructor on the gym will help you better.
And about gaining a bunch of weight, it's better if all this weight is muscles and not of the fat.
It's come from exercises dedicated to the butt and good alimentation. There isn't mistery, it's completely possible have a waist trim and a sexy butt, even more you have a genetics that helps.>>208111
HIIT definitely is the better exercise for lose weight.
This isn't a specific exercise but a way of doing the exercises, which is intervaling the intensity, because of that it's called High-Intensity Interval Training.
Here you can read more about that: http://dailyburn.com/life/fitness/high-intensity-hiit-workout/https://www.bodybuilding.com/content/what-is-the-best-hiit-workout.html
There're a lot of apps for Android or iOS that help a lot with time and exercise.
And there's some "guide" to help you with the exercises and time, one of that is Insanity Workout, here there're the videos for free;http://skinnydreaming.tumblr.com/post/119742941670/free-insanity-workout-videos
You can do that in your home.
And remember, changing the diet is essential.
Good luck, anon.
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Monday: Super heavy or explosive lifting, 60 minutes of running
Wednesday: Explosive or heavy, 60 minutes of running
Saturday: Heavy or Active rest
Box squats 3x55kg
Lat pulldown 3x35kg
Pendlay rows 5x40kg
Yeah I'm pretty weak
Is there not other gyms in your city?? The other anon suggested lifting because you need to be moving heavy weights to gain muscle for a nice ass, bodyweight exercises aren't enough.
Maybe you can try more regular bodyweight exercises- squat, glute bridge, hip thrus, kickbacks etc.
You'll have to start lifting…something then lol
Some of the alternatives I used were jugs filled with sand, bags filled with books etc.
Bodyweight exercises will only get you so far
There is one other, but it's 70€ a month and I can't afford that atm, so I'm pretty much fucked.
I do 200 squats every two days, but I still feel like I'm doing something wrong because I only have sore front legs and nothing else…>>210295
I'll try bags filled with books I guess!
Not like I have another option, I may buy weight bands for my arms and legs once I get paid
Have you tried these workouts >>197492
While sure they're dated and can be intense at times but they do yield results
They're the third or so result if you just google free insanity or similar stuff http://the--witcheress.tumblr.com/freeinsanityvideos
Guess I'll give them a shot here and there
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>be upper heavy with fat arms, fat face, small but saggy tits, fat around my ribs and the upper chest/armpit area, chubby stomach and flat ass with stick thin thighs, no hips, but tons of fat on my inner thighs
>look like a tranny in photos
>be /fit/ years ago but had the genius idea of eating tons of fatty foods, getting fat, then losing fat on my arms, face, waist, and back
>be poorfag, don't have gym membership so I use things such as chairs and boxes to squat with
how to I balance out my body anons? I want to gain a bunch of muscle in a short amount of time, I feel disgusted I want to at least gain outer thigh muscle to make my hips look bigger and balance out the fat they're thin with chubby inner thighs, I also want a round front thigh and larger glutes, I just need help sticking to a routine, but it's hard because my heart starts pumping way too quickly and I start feeling exhausted and sweaty within 15 side lunges, how did you anons get back into routine and what are ways of keeping my diet up?
You might be bloated. Besides, you can't spot reduce.>>212078>I want to gain a bunch of muscle in a short amount of time
Nope, it takes time, especially for women. If it were that easy everyone would be doing it. Keep eating lots of protein and lifting heavy
>how did you anons get back into routine and what are ways of keeping my diet up?
Planning meals ahead helps me to stay on track and tracking what I eat.
As for getting back into exercise - start out slow to get used to being active again, eventually after a while (in a week in my case) you'll be back at it.
It's a double edged sword. I don't do it recreationally. So that means my cardio is on fucking point, my flexibility is great, I have more control over my body. I have also gotten some ab definition.
On the other hand I get kicked and punched the shit out of me by people who have been competing for years. I'm always covered in bruises, I've been punched and kicked in the liver (which is excruciatingly painful) etc. I feel a lot more confident and stronger, but it's a price to pay if you eventually want to compete in fights yourself.
The downsides aren't there basically if you only want to do it for recreation and you don't have any ambition to do fights.
(different anon)>you need to do more weight every week
I'm struggling with this atm and am not sure where the issue lies. I use weights that are heavy, but not heavy enough to make me mess up my form. So what could it be?
Bad form? (while I doubt that could be possible)
Not eating enough?
Not enough protein?
Do I need more time to get adjusted?
Maybe I got the whole thing wrong?
Ex. week 1 I'm doing 30kg for legs and can do 8 reps
and in week 2 i up it to 35kg and can do maybe 5 reps
- but there's no way I could up the weight to 40 in week 3 and be able to lift that more than 1-3 times, mind explaining the whole thing a bit?
So you do have access to a gym (equipment)? Okay you have to choose at this point, do you want to lose fat or gain muscle? If you want to focus on ''cutting'' ie. fatloss you won't gain much strength and all you can do is preserve muscle, because indeed ding ding ding you've not had enough calories for energy for strength gains during lifting.
If you're okay with gaining a bit of weight, I'd recommend a lean bulk. Calculate your Total Daily Energy Expenditure, then go eat about 50-100 kcal above that. Then make sure you eat AT LEAST 1.2 grams of protein per kg of bodyweight. Don't avoid carbs altogether, you need it for energy in the gym.
Other than that it's normal that when you go up in weight that you can do fewer reps. Generally, I use as a rule of thumb if I can do more than 6 reps easily I up the weight, but never by so much that I can't possibly do 3 or 4 reps.
Also sometimes it can be blamed on bad form. Proper squat form is difficult to get as an example, if you want to go really heavy you have to make sure your form is on point.
Could you maybe post your routine? Could also be a result of bad programming which is fucking up your strength progression.
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Yes (I'm not >>212078 just to make clear
), the amount of machines and space is limited but we got some of the basic stuff.
I'm not really new to fitness but I still make noobish mistakes.
>I use as a rule of thumb if I can do more than 6 reps easily I up the weight, but never by so much that I can't possibly do 3 or 4 reps
Ah, thanks, I'll try to think about that next time.
This would be what I usually do during leg day;
(I use dumbbells because the bars are most of the time taken and we only have 1 squat rack)
Wide stance squats 4 x 8 (12 kg)
Stiff leg deadlift 4 x 8 (14 kg)
Walking lunges 4 x 8 (14 kg)
Glute bridge 4 x 8 (7 kg)
Kickbacks (standing abductor machine) 4 x 8 (30kg)
Abductor machine (pic related, except ours only goes down to mid calf) 4 x 8 (30kg)
[spolier]I'm ready to be called an idiot and noob lol[/spoiler]
That makes sense.
added (7kg + 7kg), unfortunately my upper body is still really weak so I can't hold much heavier weight in my hands lol
Thank you for pointing me in the right direction!
Guess I know now what I'll be working on next month (:
>around 30 pounds>can't hold much weight in my hands
Anon just use a barball and add weights on it. Doing a deadlift and squat is mostly all leg while it rests on your shoulder pads
you're gonna have to start making your way up to at least 3 times the weight and eat good food if you want to develop muscle.
And don't cry when you gain weight or else you won't get the muscle you want.
This is just in general. I've felt shit about my weight in the winter but it's all necesssry to get the results you want because you'll probably be smaller than you expected once you do a proper cut.
quick question for the others in this thread, I've been meaning to incorporate resistance bands in my training/rest days. Do you find an effect when you do glute exercises with a band?
Ive been wanting to do weightless exercises at home on my days off or in the mornings and was wondering if it is a good tool, thanks!
>>212375>Nope, it takes time, especially for women. If it were that easy everyone would be doing it. Keep eating lots of protein and lifting heavy
I mean I don't expect to get XL thighs within a week, I just want to build the most progress possible within 3 or 4 ish months
>Planning meals ahead helps me to stay on track and tracking what I eat.
As for getting back into exercise - start out slow to get used to being active again, eventually after a while (in a week in my case) you'll be back at it.
alright, I'll try this, thanks anon!>>212381>high rep range
and I don't exactly use body weight, I use random heavy objects to squat with and ankle weights
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do bulk/cut cycles fuck up your boobs?
If you have lots of money to spend, you should talk to a private trainer who can recommend what kind of equipment to buy for working out at home. Do you have any friends who are fitness experts and can help you?
Otherwise I think you're better off going to a gym and you can use as much equipment there to build up the lower half of your body. You can also take conditioning classes at the gym. A personal trainer at the gym can work with you too. I go to my gym almost everyday and I'm feeling better and getting stronger and thinner. I used to work out at home but I'd feel too lazy or tired but since I signed up for gym ($80 a month) I've pushed myself to go there everyday after work because I don't want all that money to go to waste.
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>gym piano is out of tune
Eh, I'm planning to include some bodyweight stuff (and general advice like nutrition and sleep applies too of course), but I'm mostly writing about lifting weights. You don't necessarily have to go to a gym, but working out at home with a few light dumbbells is close to useless. What drives progress (at least with beginners) is progressive overload, which just so happens to be perfectly achievable with free weights, and kinda doable with calisthenics (if done right).
Just be aware that, if your reason for not going to the gym is that you're scared of people/getting judged/getting hit on/whatever, nobody really cares about you. If you legitimately have no gym anywhere near you, or are dirt poor and can't spend $20 a month on a gym subscription, only then should you look at the bodyweight stuff.
There is only one gym in my town but I'm the only girl there even though I attended during different times from late afternoon to evening. I wasn't harassed but I'm socially inept with social anxiety and they workout for 10 minutes and then stand and sit around all the weightlifting and other equipment, they talk and joke and I feel like I'm breaking their party if I ask. The only spot that's available for me are those bikes, I don't know how they're called.
I can always search online for bodyweight exercises so you don't have to cover that if it wasn't in your plan.
>>218088>I'm socially inept with social anxiety
Aren't we all>they workout for 10 minutes and then stand and sit around all the weightlifting and other equipment, they talk and joke and I feel like I'm breaking their party if I ask.
You definitely should ask them if they're done with the equipment, and if not, to share the equipment, it's a very standard thing to do (especially if they're just lounging around). Seriously, literally nobody besides the biggest of assholes will tell you you can't work in.
Based on what you wrote, I really think you should give it a try again, but ultimately it's your choice of course.
>>218120>The equipment is cramped, so even if they moved a little bit, they would be right next to me while I workout and I don't feel comfortable with that.
Maybe you could use the gym to work on your anxiety too, although that really depends on how severe it is.
When I started lifting I knew absolutely nobody there and was super awkward, after a few months I started opening up and occasionally talking a little with people, now I consider them as friends (still don't know most of their names lel).
Uh-uh, one step at the time. We probably don't have much in common and I don't feel like making aquaintances there.
> When I started lifting I knew absolutely nobody there and was super awkward, after a few months I started opening up and occasionally talking a little with people, now I consider them as friends (still don't know most of their names lel).
That's great to hear! I know that people there would be most likely even glad to help but I just want to exercise on my own, so I'll stick to bodyweight stuff.
Though thanks for your advice and listening, I appreciate it. Maybe I should work on my social anxiety first.
>>218165>I just want to exercise on my own, so I'll stick to bodyweight stuff
If you're committed to this and have some space available, you should really consider buying your own gear for $~1k.
All the benefits of lifting, none of the social interaction, and "hey I spent quite some money on it, I shouldn't let it go to waste" is a great motivator.
That's not a bad idea.
I don't mind investing for the right equipment. I just wish I knew what to get. The first thing that comes to my mind is the threadmill and that bicycle, I also used to frequent a spinning group which unfortunately closed but I enjoyed it so much.
Anyways, I'll gladly read your guide and try to find appropriate equipment to follow. I'd like to get in shape, although I'm not fat just sitting on my ass most of my day feels wrong.
Here's a rough estimate of how cost would break down. I can elaborate a bit more and give you more precise recommendations for some of it if you wish.
used exercise bike: $100 (really all you need as far as cardio goes, you don't need half a dozen machines. Can be swapped out for an elliptical or a treadmill if you prefer.)
plates: $200 (+$50-100 1-2 years later)
rack and bench: $600
Yeah, most women really fail to understand that.
Google "female powerlifter", look at the images, and account for the fact that half of them are on steroids.
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I’ve been doing polefitness since August but now classes are over. I wasn’t able to pass on to the next level because I couldn’t do the two moves/tricks required for that. Everyone else passed, so now I need to go another lvl 1 class and while I definitely plan on continuing I don’t think I can do it in a class with 6+ other people there. Don’t get me wrong it’s a lot of fun but I’m so self-conscious that going-all out in a group feels impossible despite the fact I know no one else is focusing on me but it hit me extra hard when we started doing choreography because I couldn’t keep up and felt worthless afterwards. For this reason I’m considering getting private classes but it costs €65 for a single one. I know it’s expensive for just 1 hour but I genuinely don’t think I’ll be able to get to the next level without doing it with only my instructor and 100% focus on me and what I need in terms of warming up etc (I’m a stiff fucking refrigerator out dance-like warm-up sessions are also hell with 6 other girls in the room and me feeling like an idiot).
Polefitness was probably the worst possible thing I could start doing considering I’m both ridiculously introverted and insecure AND can have trouble with non-epileptic seizures (with all the spinning etc). But I love it and refuse to stop.
Sperg rant but I needed to let it out somewhere and this is the fitness thread, so I figured it was safe to do it here…
Thank you for the recommendation! I’m not sure I can find anything close enough to where I live currently and fear of heights/falling is part of the reason I have trouble advancing in polefitness but I really appreciate the tips. I will look into this.>>218333
Oh gosh I’m so sorry anon. My groups have both been super cozy and everyone has been really nice and positive (which is actually a rule/part of the studio motto lmao). Some girls seemed to already know each other but it was just regular chit-chatting and sharing a pole. I think part of the reason I feel so silly for not daring to do certain things is that I KNOW no one will judge me and one girl has even been asking how I’m feeling and complimenting the things I’ve done right, yet I’m still super scared of failing.
Part of the reason I wanted to start was that I wanted to develop better self-esteem, carry myself better and become more comfortable/secure in my own body, so it’s just part of the challenge to get there I guess. I’m still really happy I tried and will probably fix a few private sessions and see how far I’ll get. I don’t see myself stopping anytime soon.
I feel like my belly fat is never going to go away no matter what I do. I've been watching what I eat, counting calories, and exercise for an hour. I prefer lifting over cardio but I alternate between the two.
The only parts of me that aren't fit are my thighs and belly and since you can't spot reduce, I'm not sure what to do. My thighs are getting more toned, but my stomach stays the same. The fat is in the lower abdomen so…muffintop. It's been a problem for me for a couple of years now and I can't look at myself without getting depressed.
I'm 5'9" and 153lbs. Would anyone mind giving me some advice?
Lift more and sleep less.
How many calories a day are you eating, and what do your macros look like? For how long have you been exercising and counting your calories?
Are you sure you're tracking literally everything? A glass of juice, a few sweets, etc. count too.
Concerning lifting>heavy weights for low reps>press, bench, squat, deadlift are all you need>look up the starting starting strength program, and follow it
I often see thrown around that you should lift light for high reps to lose fat, which is absolute nonsense. I also see most women at my gym lift ridiculously light, easily a quarter of the weight they could handle. Don't be that girl.
wew I'm retarded
I meant eat less
To give you a better explanation as to why you're the way you are:
fat distribution is governed by genetics, and you can't do anything about it.
A thin person that gets fat might get a gut and stay skinny everywhere else, another one might get huge thighs but nothing in the upper body. Those are both extremes (usually it's distributed somewhat more evenly), but they definitely happen.
The reverse is true too: when losing weight, you might quickly lose your gut but stay chubby everywhere else, etc.
Bar actually cutting it off, the only way to lose your thigh and belly fat is to keep losing weight.
My calorie limit is 1525, that's with cutting. No idea about my macros. I've been exercising three years but only counting calories for four months. I don't eat sweets outside of fruit(I count those) or juice because they're my guilty pleasures and I'm trying to stay away from them.
I definitely don't lift light, that much I know. I try and challenge myself because I have a lot of strength in my arms.
wait for someone to tell you to buy gym pass and lift weights. Apparently every girl and her grandma lift now.
(I'm joking, pls don't bite my head off.)
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>I'm really struggling to lose weight and I think I'd really benefit from building some muscle.
The two aren't really related. People often tell you things like "if you gain muscle you'll burn more calories"; that's true, but if you look at the numbers, it's actually a fairly small difference (if you assume a realistic, non-steroid induced lean mass gain, especially in women).
That being said, both losing fat and building muscle are good things.>I've been told that squats, lunges, planks and sitting against the wall are all good for building muscle.
Squats are good, the other things you listed are ok accessory exercises by they won't help much (at least as first).
You should do a beginner strength routine (for example starting strength), and cardio on your off days (but only if you're very fat, if you're just a little chubby you should only lose fat through diet). If you don't have the required gear and can't afford a gym subscription, you can make do with things like zercher squats and floor presses, but keep in mind that progressive overload is key. Don't just pick an easy comfortable weight and stick with it forever.
Concerning starting strength, this picture is a very basic outline, but you should really read the book (http://whitmatthews.com/ss.pdf
) to learn proper form, and things like when to increase weight, progression, accessories, and whatnot.>I also have a barbell and dumbbells with weight plates.
What kind of bar is it (weight, length, diameter, rotating sleeves, etc)? How heavy do the plates go? Do you have a rack and a bench?>I walk fast for about an hour every to and from work.
That's good, keep doing it.>Taking into consideration that I'm a complete beginner, is there anything else you guys could suggest I could incorporate?
Concerning exercise, see above.
Eat less. Losing fat is mostly dependent on diet. You can do cardio too to help out if you're really fat, but you shouldn't rely on it too much.
For example, by jogging for an hour you burn the calories you'd take in by eating a muffin. What's easier, eating one less muffin a day, or jogging for an hour every day?
to determine your total daily energy expenditure (TDEE), set the calculator at the bottom to "lose 0.5 kg a week", then actually eat that much. Use an app called myfitnesspal to track what you eat (and make sure you're writing literally everything except water in there).>What do you guys eat before and after a workout (or is that even important?)
It doesn't matter too much unless you're serious about your training, but you generally want to eat protein and complex carbs after, and some simple carbs before.>Are there any little muscle building/weight loss tricks you slip into your daily routines
Sleeping is very important, make sure you sleep at least 8 hours a night.>(things like avoiding elevators, standing on public transport,
Those don't really matter, unless you spend a big part of your day going up and down flights of stairs.>eating more protein)?
Yes, that one is absolutely crucial to gaining muscle. You should aim for ~2 grams per kg of bodyweight a day (~1 gram per lb), distributed evenly throughout your meals. If you can't afford (or stomach) that much meat, buy whey protein supplements.>How do you guys de-stress?
It's highly personal, try a bunch of things and find something that works for you. I like playing minesweeper and meditating (not at the same time).>>218750>Apparently every girl and her grandma lift now.
No, but they should. The grandma too.https://www.youtube.com/watch?v=3585w9FmOGs
was meant for >>218650
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Any anons know where I could get the Yoga Studio apk? I tried mobilis and similar sites but most of the links are dead and the app costs like 20€ in the app store.
Also any other app recommendations?
Right now I use MFP, UA Records, Plant Nanny and S Health
Yoga won't make you look good, but more importantly, it won't make anyone else look good either.
"Looking good", while subjective, is generally considered to mean relatively low body fat, and medium/high muscle mass. Yoga won't make you slim down, and it won't make you get big and strong muscles (or even just slightly bigger/stronger).
I can guarantee you that the so-called "yoga instagram gurus" (at least those that look good) lift weights (some likely do calisthenics, there's a big crossover between people who are into those two things) and have perfect control over their diet.
Yoga classes are essentially a big scam, marketed mostly at impressionable 20-40 years old females, that will either believe in the wishy washy chakra cleansing [insert buzzword here] bullshit, or not have any strong objections to it and still take the class because it's trendy and not too tiring.
Doing yoga on your own isn't actually bad for you (and you're not giving your money to a scam artist), but the supposed benefits are extremely exaggerated. If you're very inflexible it'll be useful to you, but that's about it.
You mentioned you like it because it's a lazy workout and you're a lazy person: if you're lazy, you should just not waste your time doing yoga, since it's not doing you any good. (It's relaxing, too, but I'm talking strictly about physical improvement here.)
If you want to improve yourself, diet+cardio+lift, but be aware it's not going to be easy or fun or quick.
Are you serious? Or do you mean the version before 1.0.3?
My download stops at 66% every time, both via wifi and data, the second link only brings me back to the same page
Ffs I'll keep trying>>219381
100% agreed, tho some poses can be a challenge (if you don't have the flexibility, endurance, strength lol)
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So, uh, yeah, this should be it.
I ended up finding a decent already existing guide for bodyweight stuff, which saved me some time. (And it left a big empty space in the image)
Well crap, already found the first mistake.
When starting out, you might not be able to press the empty bar for one rep, not 10. Pretty big difference there.
I can say that I lost about 10 kg for 2 month. I started with low carb diet. I prepared food by myself and took it to my work in special containers which I bought at https://allinpackaging.co.uk/food-packaging/
After that I consulted with trainer in my native city – and he recommended me also to try to use special supplements for weigh loss(USER HAS BEEN PUT OUT TO PASTURE)