- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
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Board: /fit/
"/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness.
- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).
>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png
>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous: >>76310761
She struggles to achieve a record of 27 reps despite having trained her whole adult life and having cycled countless doses of roids for nearly a decade.
Some fat nobody midget who has only ever worked out with a fork gets 25 reps and then some average guy smokes her record easily
Is there something i'm missing?!?!?!?!?! Or is she just aesthetic and functionally weak
starts at 3:00
https://www.youtube.com/watch?v=kggvuuJknvc
No. No i can't. I lift for myself. My gains are mine and mine only.
This is why I don't get the skeletor dudes whining cause they can get bitches just off not being a fat fuck. When I hear how a third of men aren't beating cheeks I believe it cause most of them don't look it.
>Not being able to last long in bed because you're out of shape
>get surprised when she cheats on you
That's why I don't get why you tards only focus on lifting and not putting in work doing cardio. Same with abs, fucking HARD requires a really strong core which is why women get wet at abs.
Basically, this is why the skinny dyel gets more bitches than you fat fucks!
also yes im hospitalized cause reasons. lets not get into it, lol
3 plate bench & 4 plate deadlift no straps = super saiyan god
4 plate bench 5 plate deadlift no straps = super saiyan blue
5 plate bench 6plate deadlift no straps = Mastered Autonomous Ultra Instinct
>Primo and var are what actually makes you look aesthetic.
Don't need to add 20-30 lbs of muscle to your frame, just add 5-10 lbs of lean, high quality muscle that sticks around after you cycle off so you actually look good.
>b-but it's expensive
Of course it is, it's actually effective and makes you look sexy. Theres a reason the bloatlord drugs like Dibal are so cheap.
>body looks great but no progress with women
>just assumed its beacuse im 5'9 and blackpilled myself
>went on business trip to Cali last week, hit the beach
>fitter than everyone on there, took my shirt off
>2 differemt pairs of hot girls sat next to me and blatently gave me looks, I didnt do anything cuz I wasn't excepting it and not mentally prepared(I just fapped before I left the hotel..) and of course being stuck in Colorado my whole life is dont even see any young pretty women in general in years.. I even found the most secluded place cuz i was embarrassed to take my shirt off in front of people as I haven't done that since middle school pool days.. u litteraly cant avoid them if u tried in cali
Maybe not Cali but im definetly moving next to a beach. Its either skin cancer or i will never fulfill my biological imperative.. There is no point in having a 6 pack if u live inland. It a liability even beacuse it will make u look dyel in shirts. If u aren't on roids bascially working out women help u get women when u are inland, if u are next to a beach u can even do nothing but basic calisthenics and u will have a plethora of women to choose from..
>anyone can start lifting, you don't need any prior sports experience
>you can escape skinnyfat mode in less than six months
>it takes less than a year for people to notice you lift
>programming as a beginner is piss easy, everything works
>diet is just as easy, just eat some protein and avoid fast food, candy and soda
>you don't need a gym subscription to achieve a decent physique, you can get a good workout even with a pair of dumbbells from home
>mires become so common they don't even register anymore
>people notice you lift even under winter clothes
>1/2/3/4 makes you stronger than mostly anyone you'll come across in your daily life
>once you see results you won't even think about skipping the gym
>consistency is the key to a good physique, even if you drag yourself to the gym you'll appreciate every single workout in retrospect
>a good physique has a halo effect on anything you do
>muscle building genetics don't matter in everyday life, being consistent in the gym is what makes the difference
>being motivated by hope and love is much more effective than being motivated by anger
>You can maintain a great physique despite terrible conditions
I have been a coomer for as long as I can remember and im dedicated to quitting porn and therefore doing nofap for an extended amount of time to achieve it.
Im 5 days in and noticing music sounds better lately. Early symptom of success. Hopefully everything becomes easier and more pleasurable in life post-porn.
>1.7m / 5'7" tall
>lose 5kg
>reach 78.5kg, 27.5 BMI
>have slightly high FFM according to InBody machine
>still looks like a whale
Why, anons?
For me it's either out of shape middle aged dudes who are passive agressive about it and make jokes when there's other women around about my muscles
>anon careful not to break this jar when you open it
> on dress down Friday : I see you be put a t-shirt today anon, do you want to show off?Aren't you cold?
or about what I eat
>oh anon can't eat that he has used all his calories for today
Or it's young single lads that are really competitive (I'm married I'm not in the competition) and act very aggressively towards me, stretching out their back when crossing path, flaring pecs, trying to act cool. They really seethe when I ask them to do a task for me, I can see it physically.
What about you? Share your stories and experience
>bench 1RM probably 231lbs, working weight is 213lbs
>underhand row is 209lbs
Will I look pretty good if after a cut with these numbers? I am no where near close to being overweight but no veins at the moment, jawline present but not sharp, etc. I estimate 6-8 weeks of strict cutting and cardio every single day (12kg minimum) should do it in terms of getting the water and fat out of me.
Two weeks ago I got chest pain after sprinting thirty yards. I would keel over in exhaustion at a quarter mile.
Today I just ran 2.5 miles before breakfast without running out of energy, and I only stopped because I was going to be late to work if I kept it up.
I know this is just noob gains and I will hit a wall soon, but how will I keep motivated when that happens? I know enough about myself to know I will feel like shit when I stop seeing immediate results.
post s/b/d@bw+height
>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y
>High Scores
https://pastebin.com/tMdLwJjZ
Previous:>>76295354
The one machine I use for it was taken and then I just stood there like an idiot not knowing any alternative to do. 5 minutes later I ended up doing Smith Upright Rows but apparently that doesn't even work the traps and only made my front delts more sore lmao
Help me
it seems like it got its time under the sun with the TRX trend.
but for me, HIIT training seems harmful.
https://pubmed.ncbi.nlm.nih.gov/40312299/
>Gynecomastia with Ketoconazole
https://pmc.ncbi.nlm.nih.gov/articles/PMC181611/
"Research finds finasteride causes penis shrinkage in rats"
>A new study in the Journal of Sexual Medicine finds that male rats receiving oral finasteride treatment for four weeks had a 25% reduction in the weight of their penis (corpora cavernosa).
Effects of oral finasteride on erectile function in a rat model:
https://pubmed.ncbi.nlm.nih.gov/22375859/
>Rodents have long been the preferred species of lab animals in biomedical research, with sporadic experiments on common brown rats stemming back 150 years. Though laboratory animal research continues to pose ethical questions, particularly with respect to animal welfare, the scientific achievements linked to lab rats are innumerous. This primarily relates to the extraordinary anatomical, genetic, and physiological similarities between humans and rodents.
https://www.kentscientific.com/blog/why-rats-used-research/
the results shown in rat testing suggest the need for human clinical trials. it should be highly concerning that preliminary trials show a large incidence and 25% shrinkage of penile tissue.
it's very well medically established that finasteride reduces the size of the prostate, which is also male reproductive tissue by 20%.
it's also very well established that penile tissue in humans is responsive to dht.
rodent studies are showing penile tissue (the same kind as prostate tissue) shrinks by roughly the same amount.
this is highly concerning.
this did more good to my lower back/si joint pain than months of stretching and mobility.
what the fuck.
How can I deal with it without jerking off?
100% natty trad life edition
No one here roids or lifts, just some pushups before bed fyi
>love equipoise
>simple as
read leddit r/steroids wiki before you tell us about your 250mg test and sarm cycle and how you are a hyper-responder
Previous
>>76265376
All I see is subscription shit, are these pirateable?
5am wake, rock hard erection
4 hr 34 min restorative sleep (deep + REM)
46 bpm resting heart rate
sleep stress: zero
10 min breath work
hair serum, scalp massage
6 min red light hair cap
10000 lux in eyes
shower, clean scalp/hair
vitamin stack (nutrients, proteins, fats, creatine)
45 min: strength, flexibility, balance, plyometrics
45 min: high intensity interval training
20 min 200F (93C) sauna
10 min NIR + RED light therapy
breakfast: legumes, evoo, veggies, berries, nuts
inspirational, roid destruction, botched
Maybe you guys were right.
this cant possibly be worth it
this is that type of new surgery where niggas in 100 years will look back like
>what the actual FUCK were they thinking!
like we look back on stuff like lobotomies or shock therapy for fags
Pic related is that last seed-oil food in my kitchen.
>No single thread on fasting, no /fast general
What happened retards?
Anybody has the copypasta for the general, because I'll start it from now on when I don't see it in the catalog
i dont know how disowning your family works but if there's a letter included in the paperwork, i'm absolutely noting that down
For fat fucks working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous thread: >>76331638
>start with split squats cause I missed leg day yesterday
>50lb dumbbells 3×8
>completely gassed after
>can't finish one set of my dumbbell incline bench
>feel lightheaded, vision fading
Welp I guess I'll just be spamming some shoulders and arms rather than doing anything heavy today. Why the fuck do splits rek so hard?
>Teach her how to do some random exercises
>Says she feels the muscles correctly
What am I doing wrong? ;-;
>Full Body Workout
>No Equipment
>can't go outside
Your routine is going to revolve around FOUR (4) excercises
Squats, Pushup, Neck Bridges, and Reverse Pushups
Reverse pushup are performed by laying on your back and using your elbows to push your self up; this works the pulling muscles of the back.
Neck bridges are performed by strating from a lying position and then walking your feet back toward your head until your body is forming a bridge
While lying on your back you can instead bridge from your shoulders if you're not strong enough
This exercise trains the entire posterior chain:
Pushups are PROPERLY perfromed while having your hands LOWER than your shoulders reletive to your orientation.
Squats are properly performed by pushing your hips BACKWARD as you lower your body
>sets/reps/frequency?
Squats: As many as posible/ As much as posible/ As often as possible
Pushups: As many as posible/ As much as posible/ As often as possible
Reverse Pushups: As many as posible/ As much as posible/ As often as possible
Bridges: As many as posible/ As much as posible/ As often as possible
In that order
>but... muh recovery
lol
lmao even
Implying you actually have the nurological adaptations to seriously fatigue yourself
I'm going to start a 10 week cut. I heard that the larger the deficit, the shorter the cut should last. For 10 weeks, what's the most I could cut a day without risking muscle loss and other adverse health complications? I'm thinking of shooting for 1000 cals a day to lose about 2 kilos a week with a high protein diet and light weightlifting as to not allow the muscles to atrophy.
Why is it bad?
no wonder thirdies are all so skinny and weak if they have to experience this through most of the year
I lost weight last year just from calorie deficit but have gradually gained it back because I lost commitment and motivation. I went from 146lbs to 120lbs and am now around 135lbs. I am 5'3 1/2.
I will be volunteering at an animal rescue centre in the Amazon Rainforest next August and I want to get strong for it. The work consists of feeding the animals, carrying heavy buckets around, repairing the enclosures and building new enrichment toys, visitor signs and some other stuff from Mon-Fri 7-5. So lots of hard labour all day.
I don't want to embarrass myself by being weak and fat and unhelpful, so what exercises and food should I focus on to help me get strong and build endurance? I currently own a step machine and some small weights. I am not too concerned over building muscle or losing weight, just strength.
I am vegetarian though b4 people tell me to go carnivore (don't bully me please).
Most men cannot do any at all.
>wow im still a bitch
>check how much that is in lbs
>352
no wonder burger units are used universally in weightlifting, it's quite a psychic cheatcode
Lmao
nothin personnel, kid
>Early atherosclerotic processes likely begin in childhood. Fibrous and gelatinous lesions have been observed in the coronary arteries of children.[23] Fatty streaks have been observed in the coronary arteries of juveniles.
How do you not worry about this?
And it happens to young people too:
>A much-cited report involved the autopsies of 300 U.S. soldiers killed in Korea. Although the average age of the men was 22.1 years, 77.3 percent had "gross evidence of coronary arteriosclerosis".
>Meat raises cholesterol
>Meat rots in your gut
>Meat causes cancer
>Meat is more expensive
>Meat production is killing the planet
>Meat tastes like death
Why do you eat meat /fit/ ?
Are you an retard?
>Focus on form
>Lower back is tight days later
>Can't bend over
I can't believe I fell for the squat meme
Is there a workout or routine I can brainlessly follow, that doesn't take long, that I can do with basic equipment?
I average 12-15k steps per day already
Mentally and physically, I'm at my limit here.
I DON'T NEED IT!
I DON'T NEED IT!
I DON'T NEED IT!
I DON'T NEED IT!
I DON'T NEED IT!
AAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!
Has anyone else taken the row pill?
What the hell /fit/
A few months ago I came across someone named Scott Herman. He had videos that were short but detailed, right to the point, all under like 3 minutes, and seemed like they were made before video length was a monetization thing on youtube (like 15 years ago). So I looked up for how to properly do facepulls, as I have been using some of his other vids.
Here is the video: https://www.youtube.com/watch?v=rep-qVOkqgk
Doesn't look like a facepull at all, so I went straight to the comments, and everyone is saying things like "good way to tear your rotator cuff" like wtf and people recommended Athletan-X instead? man idk I just want to know how to do something, it's crazy because his other videos looked so legit but then him being wrong on this one is just crazy and now I don't know what to think.
here's an example of one of Scott Herman's videos that made me think he was legit: https://www.youtube.com/watch?v=2-LAMcpzODU
tl;dr I was looking at YT videos for some exercises, liked ones by Scott Herman, but then one of his videos is bunk so now I need to find a new YTer, and Athletan-X seems ok but idk. thanks
cant do a single pull up (wont even go half way)
cant row for shit (my elbow/arm just stop working after 6 reps)
cant run for shit without feling like throwing up (170bpm all the time)
cant stop looknig like a fucking jobless incel
I'm just so desperate bros. I'm starting to believe some people are just born to NGMI
>gain weight
>Still look okay in clothing
>be muscular/athletic
>gain weight
>look like a complete fat ass
No one ever warns you that once you get big/muscular, you're stuck having to stay with low bf% for life or you'll just be seen as a fat ass and have a bunch of health problems.
He doesn't even know what cutting is
>he already lifts more than me and unironically looks better
I fucking hate having shit tier genetics.
I'm looking to get into rucking a few times a week to simulate the effect since there isn't enough time for me to simply walk that much every day now. Assuming this will work, how should I start and what kind of basic equipment is best to get started with? Weights in a backpack seems the obvious answer, but I see vests etc out there too and I'm not sure which way to go.
What is the best cheap, vaguely high protein, vaguely palatable food I can buy in bulk every week and just eat for every meal. If it can be altered or improved by adding different fresh fruits or veggies, that's fine. But I wan the main thing, the carbs+protein or whatever, to be solved. I don't want to have to think about food for the next 18 months
>feeling good and healthy like this.
Would you care more about aesthetics than lifting and diet to feel healthy? What’s the goal one should aim for, looking cut or being sustainable?
>shoulder clicks during band extensions
>wrist pops when doing hand circles externally
Will cracking be fixed if I build muscle near these joints? I have no pain currently but this amount of forceful tendon movement surely can't be good long term
>Proper caloric deficit
>Absolute zero fat/weightloss
>Tired all the time
>Eat mostly meat, fruit and fruit juices are the primary source of carbs
>Eat at a massive caloric surplus (1000+ a day)
>Get leaner, weight goes down, strength and muscle improve
>Feel great
Guys if ur metabolically healthy and dont fuck up your hormones, the extra calories will just be used to improve the body's ability to function. CICO is a fucking joke, your body will just slow itself down to save energy if you're eating shit foods anyways.
>do it in the morning to avoid fluid pooling in your limbs
>go to the bathroom prior
>avoid food 2 hours prior
>avoid exercise 12-6 hours prior
Its says if you exercise you'll get a pump and it'll overestimate lean mass.
It says if you sweat it'll overestimate fat mass.
I walk 3 miles up and down hill to get the gym and I usually do it after work. Would it really fuck up my results i walked to the gym and dripped sweat in the 90° heat? I choose to license without a car and I hate asking for rides so thats really not an option.
>suddenly remember that if i step on a crack i'll break my mother's back
