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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

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


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

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

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No. 190291

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

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

No. 190321

For a total beginner it might yea, otherwise no.

No. 190330

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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

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No. 190341

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

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

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

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No. 190449


Clear, informative, easy-to-use website.

No. 190523

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

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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

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

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

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

I'd try some lite weight lifting

No. 191109

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No. 191130

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

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

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…)

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

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

Cardiovascular exercise + weight lifting + control your diet

No. 191180


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

No. 191210

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

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

*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

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

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

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

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

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)

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

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

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)

But anon

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

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

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

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

No. 192967

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.

Not gonna lie, my diet is bad. I probably have IBS or something. But I still work out on the regular.

No. 194303

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

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)

Swimming, the best exercise. Works every muscle group.

No. 194349

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

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

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)

>Not wanting to GET BIG

No. 194392

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)


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

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)

I second stiff-legged deadlifts, sometimes called Romanian deadlifts


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'


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

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.

-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.

No. 195122

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

That really depends from country to country

I pay 160, which is around 25$ lol

No. 195138

£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

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

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

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

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

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.

Go to nutritionist and get yourself meal plans. Visit doctor and see if you can do yoga or pilates, as >>195326 said.

No. 195384

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


No. 195529

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

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)

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

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

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

>3 pounds
>2cm under 5feet

Which fucking country are you from??

No. 195666

I'm guessing Canada. Everything is wrong there.

No. 195670

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

No. 195695

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

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

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


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.

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