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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?