- 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
>Who is /fat/ for?
For Hungry Riders who are 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) or LoseIt (great for both).
>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 lb 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 burn fat much quicker. No lifting results in the body burning 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, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous
>>74145340
>Who is /fat/ for?
For Unhealthy Uglies who are 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) or LoseIt (great for both).
>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 lb 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 burn fat much quicker. No lifting results in the body burning 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, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous
https://boards.4chan.org/fit/thread/74153171#bottom
>my bod
Am I still redeemable? Around 76kg here
LIFTING FOR WOMEN IS A MEME.
Here's picrel from pinterest physique, little muscle, mostly low body fat.
Results? 200 hundreds like with women thrusting and asking 'WHAT EXERCISES DO YOU DO???'
Being lean with some muscle is all it takes.
>saw wom*n "working out"
>Either 60 yo grannies, gorlock the destroyer or reminds me of her
>Gives me sanity damage no matter what
>cant give me advice nor spot me since most of them are not working out anyways
>cant give me motivation since I am not a perv and prefers buff men for motivation
>in fact a walking hazard since theres a chance I may got caught on camera by some of those creep hunter chicks since I take a glance at my fellow gymmates when i am bored
How could I get rid of these tumors of the gym?
>says it could damage floor and equipment
What do bros?
There's gotta be a less tedious way to get shredded.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266402/
You may be lifting iron, but you're also cooking with iron, right /fit/?
Is one set to failure per workout sufficient without any additional sets?
Has anyone here ever tried this out? What were your experiences?
>see new member
>see this on their arm
>what do?
a lot of ''charismatic'' people you come across are fake charismatic Have nothing inside their brains other than to use people and discard them
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
previous thread: >>74159886
- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- 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://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
previous: >>74147328
>meat causes heart disease
>dairy gives you cancer and autoimmune disease
>grains cause tooth decay and give you IBS
>vegetables have oxalates
AHHHHH what the fuck am I supposed to eat?
>Be doing upper body ORMs
>Hit 225 lb bench
>Let's fucking go
>Hit the water fountain
>Gayfag enters gym
>Gayfag immediately walks up to water fountain
>Be drinking 9002 litres of water like a king
>feel him staring at my ass
>Not comfy, vibes: disrupted
>Go do bent over rows
>95 lb LFG
>Gayfag is splayed out on the floor
>doing tiktok-woman stretches
>IN THE MIDDLE OF THE GODDAMN WEIGHT ROOM
>Gym is not large, gayfag is taking up like 40 square feet
>WTF
>He's staring at me again
>Finish ORMs and go to the designated stretching area
>Start my cool down stretches
>Gayfag fucking follows me
>Gayfag gets on a machine
>Gayfag stares at me
>stare off into space
>Very uncomfortable
>Don't want to have to beat someone up today
>Cut my stretches short
>Go piss before I leave
>Leaving the bathroom walk by gayfag
>Fucker pouts at me
>Bile in my throat
>Speedwalk out and drive away
Why the fuck are these people like this?
I just wanted to get my ORMs.
Don't they have apps for this shit or something?
Why could this guy not understand that I wasn't interested?
Should I have said something or hit him or something?
I'm not ripped why did this happen
https://www.youtube.com/watch?v=r6p2Ov-CTC8
>filters the 15%+ bodyfat powershitters
Why do you think that it is?
>fat dumbbells friend blocks me
Why? Is there not some app for using a infrared light to scan the inside of your mouth export to cad then get 3d printed?
Fitness related because dental health has a direct impact on neural, heart and lifespan.
>How do I start fasting?
By not eating. If you get a migraine or other serious side effects, break your fast with a small amount of low-carb food and start again immediately after.
Recommended app on app store is LIFE Fasting Timer & Tracker
>Electrolytes (recommended for fasts over 3 days):
sodium ~500-1,000 mg/day
potassium ~2,500 mg/day
magnesium ~400 mg/day
>thinspo
https://www.youtube.com/watch?v=mGHXQcryxik [Embed] [Embed] [Embed]
>BUT FASTING IS LE BAD!!!!!!1
Fasting is safe and effective for weight loss, improves emotional wellbeing, blood pressure, does not have life-threatening side effects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6314618/#sec029title
Fasting reduces cardiovascular and metabolic disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951503/
Fasting is good for your cock: https://pubmed.ncbi.nlm.nih.gov/33396948/
Do you follow his epic journey?
Here's his 90 months transformation:
https://www.tiktok.com/@jacksfit/video/7362494508946214176 (you don't need a tiktok account to view it)
He started of as 49kg and 6ft1. Now he's 60kg. Maybe I am wrong with the numbers though.
LOVE his content! He will be a man-unit soon.
>They decide which male gym goers get to reproduce
>I’m picked to be castrated
It’s so over
>Heems your spine
What's the point?
Dates with slices of Parmesan cheese. Fucking incredible.
>you close your eyes in anguish, desperately trying to find the strength within
What is image is conjured to carry you to victory?
No source talk
Read the Reddit wiki
under 5'10 only no lankets
>that black dude that works out in gloves, hoodie and beanie even when it's 90 outside
>that overly-tan mom that refuses to act her age but kinda looks like a burnt leather bag
>that manlet that has invisible lat syndrome and tries to get in everyone's personal space
>that one dude that comes in, doesn't talk much, usually wears a hoodies and keeps his headphones in
>the girl that's clearly anorexic and does 45 mins of cardio but no one wants to say anything
>the fat chick on the elliptical with a gatorade that reports chicks wearing skimpy clothing to the staff
>the girl that does an hour of cardio while reading a 2000-page book
>the group of CHADs that text hoes the entire time they lift
>the mexican manlet crew that do chest only
>that huge black dude that runs on the treadmill and sings outloud while shadow boxing and dancing on the treadmill
>the hightest BRAPHOG that every dude wants to blow a load in that does legs every day
>I MOG ALL MAN!
>SOON,I MOG REAL MANLET!
I did do a new reps PR with a heavy for me weight so the whole area definitely got taxed but I want to protect it to ensure I never overdo it , how do I bulletproof my joints/tendons especially the knee
Anybody have any good books or videos on the topics of "joint recovery" or whatever dafuq this would be considered?
>at 41
>no one cares
Am I in the wrong age bracket? Did my train pass? Are women just more impressed by money at this age?
I hit 12% BF and get zero mires at my cubicle job
Just feels demotivating
Have you achieved your fitness goals yet?
Is 1pl8 curl an egolift? Absolutely not. It is achievable for most people who decide to overload their curl in the 4-8 rep range. Many can go further than that.
Is it dangerous? Only if you do preacher curl and don't allow enough time between workouts for the tendons to recover (you need at least 72 hours between workouts).
it’s so over for me bros
am i poor or is that an unreasonable increase
is it all a mental thing?
I tried every internal external rotation and foot position. I feel the burn in 90% in my glutes.
feels like my knees going to pop out when I drag it upward against the foot pad. happens in day to day life too sometimes. tib calf hip flexor weakness?
I want get fit and get a gf, so I was searching youtube for fitness and dating advice and found him.
One cup alone is 8 ounces, you could gain a few pounds if you drink 4 cups for instance.
No more excuses wagie
Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well
What are your goals for this week? What do you plan to achieve? List it all down.
Take a deep breath, hold it and exhale, move at your own pace
We're ALL gonna make it
The motivation thread is open
186lbs
43 years old
Any guess on bodyfat? Thinking around 18%
Diets don't work.
Now hear me out. Diets can never work. It's impossible for a diet to completely work in a fully sustainable way. The only way a diet can "succeed" is if the amount of calories you're eating becomes your new tdee, which is almost impossible to do unless you're 300lbs.
If you're a guy eating 2000 calories a day, but your maintenance is 2500. Eventually you'll have to stop dieting and you'll be eating 2500 calories again, meaning you'll gain weight. Yes you may have lost some weight, but you'll just gain it all back eventually.
To succed you would have to diet to a point where 2000 calories is your new maintenance. Good luck with that.
So diets and cuts are all temporary. Unless you have 100lbs to spare. Don't feel bad if you can't diet forever. You weren't meant to
>t. vegan smoothie enjoyer
What is their problem?
Is this condescending or am I overthinking it?
I'll dump my folder.
Post pics I need more.
Does anyone larp as one when working out (wearing short shorts and ringer tees in the gym)
Can you look like this if natty ?
Discuss.
Has anyone tried them before?
Has anyone else made a change like this?
I specifically want to grow my arms and shoulder, so I am supplementing the program with curls/tricep extension/lat raises.
And yes, I read the sticky.
I'll answer your questions.
I'll start:
>Paused Bench press is a great way to build strength if you're struggling at the bottom of the rep as well as develop strong form habits
>Visit other countries especially if you're a burgerland anon.
>Advice for new runners
- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- 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://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
previous: >>74123695
How can I still work out? Can I just go to a random gym and get a free work out just to see how the gym is? Do they do that in Yurup? I know bunch of gyms here in america will give you a free work out