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File: 1494564014069.jpg (99.35 KB, 422x576, IMG_5843.JPG)

No. 190153

The old fitness thread on here died so I figured I'd make a new one. Postibg about diet and weight loss is fine too as long as it's fitness/exercise related.

No. 190154

Op here. I just stated working out with weights because I want to build muscles (I'm a girl though) and get fit. I'm overweight but focusing on building muscle mass rather than weight loss has really helped me to focus and stick to it way better than any thinspo or diet stuff. I'm at the end of my 5th week of it and going well.

No. 190180

What're everyone's workout routines? And how often do you change them up or increase the intensity?

No. 190189

>>190180
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.

No. 190191

>>190180

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)

No. 190197

Is it worth buying a barbell if I absolutely hate going to the gym?

No. 190217

>>190197
If you absolutely don't want to go to a gym and know what you're doing form-wise. I like going to a gym because of the full size mirrors on the walls and occasionally other people help me with exercises I'm new to doing.

No. 190277

I've seen so many #girlswholift get fat as fuck. It's like they're on a permanent bulk and don't realize they're supposed to cut. Or they were already getting fat and were using "muh lifting" to hide behind it.

Sage for autistic rant, but pls remember to cut or do a lean bulk

No. 190286

File: 1494637195845.jpg (149.93 KB, 800x1108, IMG_5999.JPG)

I get motivated to work out when watching legend of korra a lot kek

No. 190287

File: 1494637315626.jpg (394.18 KB, 1600x1904, IMG_2963.JPG)

Zarya is absolute body goals

No. 190288

File: 1494637377059.jpg (99.66 KB, 564x626, IMG_0847.JPG)


No. 190291

>>190277
What kind of diet do you recommend for beginners to weight lifting then? Is ur supposed to be the same as a diet? Cause right not I'm calourie counting and eating 1500cals a day but thinking of cutting down to 1200cals since I need to lose fat as well as gain muscle

No. 190318

>>190288
do these five minute quick workouts even amount to anything? just curious.

No. 190321

>>190318
For a total beginner it might yea, otherwise no.

No. 190330

File: 1494664220129.jpg (58.83 KB, 384x640, IMG_6473.JPG)


No. 190339

File: 1494677364257.jpg (122.11 KB, 400x622, IMG_6520.JPG)

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

No. 190340

File: 1494677391419.jpg (134.4 KB, 640x1452, IMG_6519.JPG)


No. 190341

>>190277
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.

No. 190369

>>190180
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.

No. 190446

File: 1494767438055.jpg (128.17 KB, 541x960, IMG_6625.JPG)


No. 190449

https://musclewiki.org

Clear, informative, easy-to-use website.

No. 190523

>>190449
Thanks for this anon

No. 190526

There's like 3 active /fit/ threads in /ot/ rn just fuck off already and pick one

No. 190541

File: 1494845582840.jpg (50.36 KB, 500x500, IMG_0833.JPG)


No. 190547

Whoever in the Momokun thread that suggested she do Romanian deadlifts; THANK YOU.
Gets that booty job done when i added it to my lift cycle for legs.
Have a good workout anons!

No. 190549

>>190547
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
Thanks anon

No. 190551

>>190549
>>190547
No problem, glad to help. Am whoring off advice/tips on the /ot/ fitspo thread if you need any.

No. 190558

Anyone else /sedentary/ here?
I want to start working out but I cannot go to a gym.
What should I start out with and what's a good exercise routine I could do from home?

No. 190559

>>190558
Samefag, I should also add that I physically cannot run without getting very ill (this was also the case when I was healthy fyi)

No. 190770

>>190559
I'd try some lite weight lifting

No. 191109

File: 1495192445641.jpg (57.11 KB, 226x625, IMG_7843.JPG)


No. 191130

>>190559
>>190558
If you're a total beginner I suggest blogilates, specifically her beginner's calendar. I like her a lot, and you can always move onto harder stuff.

No. 191145

File: 1495211938143.gif (131.32 KB, 540x350, e98202fd5323ec91ba00c686ff15d2…)

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

No. 191148

>>191145
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.

No. 191152

>>191148
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.

No. 191161

File: 1495216177687.jpg (44.69 KB, 640x497, 18554552_1542678892411571_4876…)

>>191152
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

No. 191163

>>191145
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.

No. 191174

>>191145
Cardiovascular exercise + weight lifting + control your diet

No. 191180

>>191145
girl

same exact story same exact stats
no advice but we can do this!

No. 191210

>>191152
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.

No. 191211

>>190559
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.

Good luck!

No. 191393

I've been eating sodium again and my measurements increased and my weight has slightly gone up while being on a heavy calorie deficit + exercise. I hate this shit.

No. 191394

>>191393
*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..

No. 191410

>>191394
>>191393
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.

No. 191639

Help! i started working out 7 weeks ago and I've gained a nice amount of muscle but since I'm overweight it's jut that noticeable that I've changed at all (unless I'm flexing you can't tell how much muscle I've actually gained) and although I'm really happy with that I finally decided to tell my family (partly dreading this and partly so I actually stick to it) but all I got was lots of insults and questions everythibgvcaisr I haven't lost an amazing amount (they expect me to have lost 10+ kilos instead of the 2-3kgs I have lost on fat alone) and it's really upsetting since I've discovered I actually love fitness! And I really want to get some nice muscles I'm a girl so their focus is on weight loss alone.. now they won't stop bothering me when ever I try to workout… and some of them keep trying to derail me cause they've actually gained weight in the time I've been working out. Ugh what should I do? I'm not going to quit working out anytime soon but they have really bad eating habits and you can't out exercise a bad diet
Sorry for the blog post I just need some advice and google has failed me

No. 191640

>>191639
Fuck 'em anon. If they can't be supportive and happy for you they don't need to be a part of your journey to health. Can you find a time when they're not around to workout? Or maybe even move your workout away from home? Regarding the diet, is it possible for you to make your own meals? Or depending on the type of diet you're trying to follow you may be able to find work arounds for what they're eating. When I was doing a strict LCHF diet and my family wanted pizza I would just take off all the toppings and eat that by itself and throw away the crust. Or if they were having hamburgers I would throw out the bun and not eat any fries.

No. 191707

>>191640
Oh those are some good ideas anon! I make my own meals except for dinner but I've started leaving leftovers on my plate (as long as j put it in the fridge so it doesn't go off no one freaks) and I've had to workout late at night lately cause I workout in my room but I play music so thy know and bug me. So now I have the Rv on and earphones in so they don't know and can't bug me

No. 191815

this is one of my favourite workout videos. it's effective, and it has a beautiful 90s aesthetic.

No. 191902

>do kickbacks
>mess up my form the entire time because my dumbass is laying on my side instead of my spine being straight

I hate this

No. 192599

Where's a good place to start when trying to lose fat? I'm currently overweight and started weight lifting about 3 months ago and have quite a buy of muscle mass now but need to start working on losing fat so you can actually see them other than when I'm flexing. Should I add in cardio? I walk a lot and work out 5 days a week, x3 weights and x2 walking but I'm thinking of taking up jogging but I'm not got enough to actually run yet. I've been working on my arms not legs to build muscles

No. 192608

>>192599
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.

No. 192699

>>192599
Eating a bit less helps. Use a TDEE calc to figure out how much you should be eating in a day to reach the weight you want, and make sure to eat close to that number. For running, running at a pace you can keep pretty constant for at least a mile helped me. The more you run, the distance you can hold that pace should increase, and the speed you can hold for a mile should increase. It also helps to have a friend or a group of friends to run with.

No. 192708

File: 1496092519678.png (66.62 KB, 613x631, 1307791006247.png)

>>192599
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.

No. 192710

>>192699
Also, when looking to lose fat, be careful not to fall for meme shit like "cleanses" or Dr Fung's magic fasting bullshit. Many people try things like this and get discouraged when (predictably), they don't lose weight.

No. 192721

>>192710
I hate seeing cleaners at work because of their ingredients. Most of them have 40+ grams of sugar in them so all they're going to do is make a person shit their brains out for a day after drinking it.

No. 192729

File: 1496096061622.jpg (12.65 KB, 262x103, No it doesn't.jpg)

>>192721
But anon
IT WORKS

No. 192929

Has anyone tried Strong Curves? How did it work out for you?

No. 192931

This is OT, but you guys talk about it a good bit, so I just figured this would be a good thread to ask. I've been constipated for like a week. Should I get some of this diarrhea tea you warn against? I hate laxatives.

No. 192935

>>192931
Tell me more about your bowel problems, anon. What you eatin? What you doin? Are you sleepin?
Do you squat?

No. 192941

Can I work out the day after getting an IUD? I'm not in pain but I don't want to do anything to dislodge it or inflict pain upon myself..

No. 192950

>>192931
If you need to poop I'd recommend drinking black coffee (might not work if you have a tolerance already) or using a fiber supplement. Psyllium husk powder is kind of hard to mix in liquid but it works really well.

No. 192964

>>192950
>>192931
Running/sprints always end in a sprint to the bathroom for me. Thinly chopped mushrooms work too.

No. 192967

>>192950
>>192964
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.

No. 194303

>>192708
Thanks I was already on a calorie budget. I was just going through that phase where you stop losing weight right before u lose a huge amount at one. I've lost 4cm since I started and can do a 30 second plank from a 5 second one! Srsly happy here

No. 194319

What are some effective workouts to get rid of fat on the lower tummy? I've toned my stomach down enough to where my obliques are fairly visible, but I still have a little pouch of pudge underneath my belly button. It looks like I'm bloated and it drives me crazy.

No. 194323

>>194319
You can't spot reduce, just lose more body fat %

Maybe you are bloated? Try drinking some more water through the day

No. 194347

You guys have any experience with swimming as a form of exercise? Maybe I should take a swim class, I look like a drowning dog in water.

No. 194348

File: 1496929558110.jpg (42.52 KB, 1280x720, big puss.jpg)

>>194347
Swimming, the best exercise. Works every muscle group.

No. 194349

>>194347
Love it, recommend it. Very easy on the joints so don't be surprised if you go to the pool and see nothing but elderly grannies.

No. 194359

>>194348
>>194349
Not that anon, but doesn't swimming cause your traps and shoulders to get big? I have fairly broad shoulders and the last thing I want is for them to look bulkier.

No. 194362

>>194359
Not unless you swim for hours at a time, every morning, for years.

No. 194390

File: 1496947582677.jpg (478.52 KB, 1218x824, pianoman red.jpg)

>>194359
>Not wanting to GET BIG
CMON

No. 194392

>>194390
This, what's the point of living if you can't be at your JOOCYest

No. 194402

File: 1496959202796.png (663.52 KB, 500x963, revolver scoops a lot.png)

>>194392
C M O N

No. 194578

Which one would help tone my legs and butt more? Running outside or biking? I want to increase my stamina while toning the lower half of my body too…

No. 194582

I started the Insanity workout today.

I weigh 259 and I'm 5'9. I did it years back when I was fit, but it kicked my ass today. I was wondering if this would be ideal for my weight to come off quickly(I recently have been going on bike rides and walks). I just wanted to bump it up, and I'm on an Atkins diet and only drink water and green tea. Any advice?

No. 194609

>>194578
Cycling can cause you to have some noob gains, so your legs aren't just pure fat. If you want proper shapely legs, you'll have to do squats,curtsy lunges, weighted hip thrusts, glute bridges, stiff legged deadlifts etc.

No. 194611

File: 1497092797515.jpg (31.82 KB, 400x300, CgLRtDeUAAATirG[1].jpg)

>>194578
>>194609
I second stiff-legged deadlifts, sometimes called Romanian deadlifts

https://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.

No. 194619

>>194578
try biking up really steep hills.

No. 195083

File: 1497420178196.jpg (7.77 KB, 256x197, girls best friend.jpg)

I'm worried about over-training.
AxBxAxx
BxAxBxx

A:
-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

B:
-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.

No. 195122

>>195083
I think the amount of strength training you do is fine but you might want to cut back on the cardio and give your body more time to rest and restore. Maybe on a couple days just do stretching or something similar? If you don't let your body rest, it will be harder to get any progress.

No. 195125

How much do you guys pay for your gym membership?

No. 195133

>>195125
That really depends from country to country

I pay 160, which is around 25$ lol

No. 195138

>>195125
£15.99 or $19.20 a month. It's considered a budget gym but they have 5 squat racks and a massive free weights area. Classes are also free with the membership too.

No. 195141

>>195125
I pay $10 for Planet Fitness. People make fun of them all the time online but it seems more like the ones with restricted equipment or "lunk alarm" incidents have crappier management.

No. 195322

I need some help. I just had a baby 3 weeks ago and I was told by my midwife I wouldn't be able to run for another month or so until everything is all healed up down there. I gained almost 20kg and I'm desperate to at least do something exercise wise to get the weight off quickly because dieting only helps me maintain not loose. Any suggestions anon?

No. 195323

does anyone else experience a weird tingle/tickle from their vagina when they do any jumping, like w/ jumping jacks or bouncing on a trampoline

I trying to be more active to lose weight and such but i don't remember this odd sensation when i was a kid jumping around
is it just something you get used to?

No. 195326

>>195322
Listen to your midwife, you're still at risk for late postpartum hemorrhage. I guess if you really want to do some sort of exercise, you could probably watch yoga or pilates videos, and make sure to stop if you feel any sort of pain. Are you breastfeeding? It will help you lose weight.

No. 195327

>>195322
Calories in, calories out. If you consume less than you use, you will lose weight, not just "maintain". Well, unless you are the first person where the laws of thermodynamics do not apply, but then I would worry more about being kidnapped for scientific research than some extra pregnancy fat.

No. 195348

>>195122
I can't cut out the cycling, it's my main form of transport. I wouldn't be able to go to university or do groceries.

No. 195381

>>195327
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 said.

No. 195384

>>195381
I wasn't saying she should, I was saying that only exercise will make you lose weigh is bullshit. She obv should starve herself, but she is deluded if she thinks exercise is the only thing that will make her lose weight.

No. 195385

>>195384
*shouldn't

No. 195529

>>195384
Yup it's literally all about calories in calories out. She just needs to eat slightly less since breastfeeding uses more cals than her normal maintenance.

No. 195531

>>195529
She had a baby 3 weeks ago, and we don't even know if she's breast-feeding or not. She's also probably sleep-deprived from adjusting to the baby's sleep schedule. It won't be the end of the world if she waits a little bit before going on a diet and exercising.

No. 195559

File: 1497829856233.jpg (51.38 KB, 500x667, sanic the heghug.jpg)

>>195531
The real question here is what's the baby's routine?
How many scoops do you give a baby?

No. 195645

File: 1497895407983.jpg (96.48 KB, 540x540, tumblr_md58etKV4p1qd5uzfo2_540…)

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…

No. 195648

>>195645
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

No. 195653

>>195645
I have the same body but with wide shoulders haha RIP. Building up thigh and butt muscles definitely helps fill in the proportions.

No. 195660

Right now I'm doing a calorie deficit of 500 calories, have been doing this for 4 weeks and have lost 3 pounds
I want to incorporate exercise to burn an extra 200 calories to get a 700 deficit, but is that too unrealistic? Is a 500 the safe point?

Im 2 cm under 5 ft so my tdee is 1300,
I've been regularly eating 800 cal a day for my 500 deficit
Im not hungry but I like snacking for pleasure so sometimes I go a little over and eat 900 cal

No. 195663

>>195660
>3 pounds
>2cm under 5feet

Which fucking country are you from??

No. 195666

>>195663
I'm guessing Canada. Everything is wrong there.

No. 195670

>>195663
I just meant I'm a little under 5 ft tall but not quite, didn't mean to sound retarded
>>195666
Hawaii

No. 195695

>>195660
If you want to lose fat and not muscle, yeah you better start exercising more. Stuff that actually activates your muscles, and doesn't catabolize them. So HIIT

No. 196266

Advice on starting yoga? Any good youtube videos you like for beginners? I have a mat already, but I'm not sure where to start (apart from taking a class, and I don't know if I can do that because muh anxiety.) Thanks guys.

No. 196268

>>196266
The downdog app is awesome. Yoga with Adrienne has great videos too.

No. 196496

dear fitness anons, i had two problems with exercise since when i was young: i get really irritable and mad after i exercise and when i get tired, i can't seem to rest for a very long time, restricting my ability to work out consecutive days. i had my blood done, nothing wrong. i recently became overweight but not by much (8-10 pounds). any advice?

No. 196508

>>196496
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?

No. 196510

>>196508

yes, yes and mostly no, i start out beginner level but increase it after a short while. and yeah, i know the difference between feeling irritable and feeling motivated.

No. 196907

Does anyone here use 30 day fit or Freeletics apps?

Are they any good?

I've tried freeletics once but it was too hard for me, so I got demotivated. I am willing to try again tho, but I also would like opinions on the 30 day fit one, it recieved a prize or something?

No. 197458

>>196907
I did the 30 day fit. You really start to sweat and they will show you an easy and hard version of a move. It does get pretty boring after doing the same video for a couple days.

No. 197490

>>192931
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!

No. 197492

>>194578
About a month ago I started doing the advanced section of this workout video (at about 34:22 in) and I was not disappointed. It's not only great for cardio and toning but it's also really fun to do! Everyone here should try it at least once.

No. 197501

>>197492
Omg i do this too! The advanced section is killer, but you get pretty good results in a matter of days, and after a month or so you start looking like a ballerina, no lies. Also i love the music, and Jane Fonda is like a cool, reassuring aunt lol.

No. 197504

File: 1499376391308.gif (1.31 MB, 720x688, 1nAKXkr.gif)

>>197492
>>197501
why not do the whole thing? i'm going to try it tonight, though. thanks anon.

No. 197511

>>197492
Have you tried this one, anon? I do both of them but a lot times I'll just do the floor exercises so I can focus on toning my thighs

No. 197542

>>197501
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.

No. 197568

>>197492
Hmmm definitely trying, thanks anon! Will report back

No. 197569

>>197492
>>197511
I hope I'm not the only one who unironically wears tights and a onesie when exercising. How you all dress for a workout?

No. 197574

>>197569
Sports bra and a pair of loose, baggy shorts that are super comfortable. But I work out at home, so I don't have to worry about looking nice.

No. 197578

>>197569
I did that one time just to see what it felt like. Added legwarmers and a sweatband, too. It looked pretty hot, but the crotch sweat was intense. I don't know how 80s ladies did it.

No. 197609

>>197569
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.

No. 197623

>>197492
This workout is really great, especially the leg workout in the advanced version! Can we make this lolcow's official workout routine? We should all start doing it.

No. 197656

>>197569
Running shorts, sports bra and a loose tank top. If I'm weightlifting I wear shorts that go down to my thighs.

No. 197667

>>197492
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.

No. 197679

Is cardio a necessity for fitness? I really enjoy yoga and pilates but I loathe cardio. Do I need to push myself harder or can I get a great body without it?

I'm not looking to lose weight if that matters any.

No. 197688

>>197679
Well, cardio IS good for overall health. I think people forget that it's good for your heart sometimes. Is there nothing you enjoy? Like bicycling outside?

No. 197692

>>197492
I fucking love legwarmers. I have a couple and just bought a bunch more, they make my ankles and feet sweat like crazy but it's worth it.

No. 197720

>>197679

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.

No. 197732

Any other farmers have fitbits? I got a charge 2 because I wanted something to monitor my entire daily activity to help lose weight.
I feel like it's helpful connected to mfp as on days I don't do as much it will restrict my calorie intake to remain consistent, while it adds extra calories if I was more active.

I'm not really sure how much I can trust the active minutes feature or the calculation MFP uses in the negative calculations but it at least motivates me to reach the goals almost everyday in steps and floors. I can usually hit all of them on days I work since it's a retail job, but on my days off I barely move.

No. 197758

>>197720
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.

No. 198023

I'm a complete n00b when it comes to fitness but for 2 months I'm going to have access to a gym and I really want to make good use out of it and finally get fit. Ideally I'd like to lose weight and build a little muscle that will help me keep it off.

Where do I start with coming up with a routine? I'm willing to spend a few hours a day if that's what it takes. My brother said that the step climbers are good for giving your body an all-over workout. If I did that for an hour daily for a few weeks would my fitness level be enough to take on the treadmill and weights? I'd love to be able to run around my area when I get back home. Any other tips for complete beginners?

pls help me become a sexy fit girl like you, anons

No. 198042

Anyone here have any advice for stubborn mid-section fat? Especially lower belly. I'm already underweight so cutting more might be dangerous. I'm 43kg/94lbs at 156cm/5'2…should I just keep losing weight to get rid of this annoying fat belly? Core exercises don't seem to help, when my abs get stronger the fat still covers them.

No. 198055

>>198042
You can't spot reduce.
Maintain your weight (or gain) and keep working out.

No. 198314

>>198055
>You can't spot reduce.
Mass or volume? Because only one of the two matters.

No. 198315

>>198042
You probably just have high body fat, you should work on reducing that.

This could be helpful

http://www.livestrong.com/article/72756-reduce-body-fat-losing-weight/

No. 198385

>>198314
Are you dumb?

No. 198500

Hello, farmers. I'm a fattie fat fatty. I used to be pretty ok but always a little on the large side, then a few years ago I got sick and the drugs just blew me up like a Michelin man. I'm now 125kg and I desperately want to go back to 100 at least, which would still be overweight but at least less morbidly obese.

I've been trying to find a decent gym routine. I've never been a gym rat so I have no idea which ones work and which ones don't. I'm looking for one that does not, or at least initially doesn't, include treadmills (ellipticals, bikes or any other cardio is fine but my knees are fucked and treadmills just make it worse). Any suggestions? Thank you.

No. 198596

>>198500

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..

No. 198638

>>198500
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

No. 198642

>>198500
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.

No. 198812

>>198500
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

No. 198968

File: 1500491451717.jpg (31.12 KB, 580x310, Pole-fitness-580x310.jpg)

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.

No. 199245

>>198968
i currently take pole classes. my only tip is give up this shit is fucking impossible if you're over 120lbs

No. 199246

>>199245
What if I'm thin, but tall? I'm 135 pounds.

No. 199290

>>199246
Different person here. Try it. You'll need time to strengthen your arm muscles.

No. 199334

>>199245

Why tho? I see a lot of overweight and even older people doing it.

No. 199336

>>199245
>>199334

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.

No. 199351

>>199336

Hey there, I am >>198968 and >>199334 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.

No. 199473

>>199351

It's really hard when you're first starting out. I almost want to recommend getting a personal pole for home and practicing at home to get stronger, but everyone's different and some people get stronger more quickly and as a result can learn more moves faster. I don't think a couple of classes alone would have helped me to build the muscle (I practiced a lot at home), but if you keep at it, it will tone you up. If you can eventually learn how to use a spinning pole, that's even more fun. It's tons harder than a stationary pole, but you use more muscles too and some of the moves look very graceful on it.

No. 200938

>>197492
any of you anons still doing this? post updates pls

No. 201276

File: 1502247139243.jpg (120.94 KB, 1000x1344, tile.jpg)

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?

Pic unrelated

No. 201297

>>201276
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.

No. 201757

Hello :) I've been going to the gym for 4 months now, because I am super insecure about my huge boobs (In European size they are a 75F, every female in my family has a big chest) and my rather large calves. I've been doing a lot of bench presses and some kind of exercise where you are laying on your back and press dumbbells above your head (I don't really know what's the actual name for that) + a lot of cardio. I am at a normal weight with a 21.3 BMI and also watched what I ate (no junk food and sweets).
Sadly, my boobs and my calves remain huge… Do you now more effective excercises, so my boobs and calves can finally be tamed?

No. 202058

I need some fitness advice. I've been on keto and riding my exercise bike/walking every day and have lost a lot of weight, not sure the amount because having a scale makes me crazy and obsess on numbers, but I want to lose even more.
What do you guys suggest to really amp up the progress? Like I said, I have lost quite a lot already judging by clothing fit, but I want more.

No. 202062

>>202058
strength training honestly. from what i've read and in my personal experience it speeds up your metabolism a lot better and for a longer duration than cardio

No. 202068

>pant size went up
>overall looking leaner
>lifting heavier than ever before
a-am i making it lads?

No. 202069

>>202062
So I should be lifting weights and things like that?
And thanks for the advice!

No. 202073

>>202069
yes! jamie eason has a pretty great free beginners weightlifting series on bodybuilding.com

No. 202074

>>202068
oh hell yeah! keep up the good work, seriously

No. 202077

>>202073
Sweet, thanks for the advice, I will definitely be checking that out!

No. 202111

>>201757
Lower your body fat percentage, that's all. Drop to a lower BMI, or go through bulking and cutting cycles so you can stay around BMI 21 but with a lower body fat percentage. Growing your pecs will only make your boobs perkier, you can't spot reduce.

No. 208101

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)

No. 208104

>>208101
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

No. 208111

Are there some vids or articles for a home workout that you'd recommend and helped you lose weight?

No. 208130

>>208101
You seem to be very anxious. Kek
Calm down.

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
Yes.
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.

No. 208140

>>208130
I love you! Thank you, anon! I will start today with these exercises.

No. 208172

>>208130
HIIT isn't optimal for women, women respond better to Low Intensity Steady State. While for men HIIT is perfect. Only reason to do HIIT imo is for the HGH (human growth hormone response) after lifting. Since women grow muscle under influence of HGH instead of testosterone.

No. 208173

File: 1507707994691.jpg (102.83 KB, 611x389, my plan.jpg)

Monday: Super heavy or explosive lifting, 60 minutes of running
Tuesday: Kickboxing
Wednesday: Explosive or heavy, 60 minutes of running
Thursday: Kickboxing
Friday: Kickboxing
Saturday: Heavy or Active rest
Sunday: rest

My maxes:
Box squats 3x55kg
Deadlifts 3x65kg
Hipthrusts 2x100kg
OHP 2x30kg
Lat pulldown 3x35kg
Pendlay rows 5x40kg

Yeah I'm pretty weak



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