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Bump When Glowing: Summer Is Near Edition by Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325 Ignore Report Reply Quick Reply
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Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
151 posts and 63 images omitted. Click Reply to view.
>>
Cyril Bommlenot - Sun, 06 May 2018 03:25:42 EST ID:4JfZYihO No.94739 Ignore Report Quick Reply
>>93325
Just did my first gym workout in years
Bikerode about 21 miles with 6 per minute
Did 21 pushups
Fkn glowing af
>>
Walter Drettingsutch - Wed, 09 May 2018 14:43:40 EST ID:RGb9yuOg No.94743 Ignore Report Quick Reply
>>93325

I live super close to my gym so i've been experimenting with going twice in a day for slightly shorter sessions instead of just once. Today i focused on chest and arms in the morning and shoulders and arms in the evening with stomach and lower back exercises thrown in both times.

Now im savoring an ice cold beer and eating some delicious turkish cured beef. Heaven.
>>
Edward Battingwill - Wed, 16 May 2018 13:01:22 EST ID:PAwB191c No.94753 Ignore Report Quick Reply
I've lost 70lbs since I started dieting. I have gone from 260-190lbs. Just hit 190lbs on the scale this morning. Super happy!!
>>
Angus Duckworth - Sun, 20 May 2018 15:26:45 EST ID:TZNZ2qRF No.94754 Ignore Report Quick Reply
>>93325

Glow glow glow still glowing from the work out. I was supposed to jog this morning but I had to work late last night and I decided to sleep in. I'm off work tomorrow, so I'll go for a jog on the mountain bike trails followed by a hike!!

I love jogging in the forest. It's so nice. It's been hot, humid, and rainy for the last week, but I have a feeling tomorrow is going to be an absolutely beautiful day
>>
Ebenezer Crammleson - Mon, 21 May 2018 08:51:16 EST ID:5lPZtfFe No.94755 Ignore Report Quick Reply
Feels weird to come back here after weeks unable to really work out duo to college and reading my old posts, anyway did squats and bench, my legs hurt as hell.


Wtf is this by Wesley Hengerbanks - Thu, 03 May 2018 20:52:50 EST ID:1zx7oQKY No.94736 Ignore Report Reply Quick Reply
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And what do you think of it?

(i forgot what its called and am lookin for a user guide online :p )
>>
Doris Gumblefield - Mon, 07 May 2018 04:24:23 EST ID:+y7GeAn6 No.94741 Ignore Report Quick Reply
>>94736
idk but my roommate has one and it mystifies me
>>
Rebecca Nizzledale - Sat, 12 May 2018 15:15:58 EST ID:BmEl1mg2 No.94746 Ignore Report Quick Reply
It's a pull-up bar that fits in your door frame

I have one, it's alright
>>
Shit Chickledale - Mon, 14 May 2018 13:41:54 EST ID:kqRszReL No.94749 Ignore Report Quick Reply
^^

They're pretty neat, I used to use one a lot but that was when I was a skinny bitch. Nowadays I'd pull off the edging around the door frame because I weigh like 180
>>
Charles Hannerpudge - Tue, 15 May 2018 10:15:31 EST ID:HPQPGUs5 No.94751 Ignore Report Quick Reply
>>94749

You're fine, dude. 180lbs on a cheap door frame with this pull up bar is still far from its total capacity.

I forget what they're called, but I'd had one now for about four years and I love it because it fits in every doorframe I've ever tried and it has zero installation. I use it once or twice a week to compliment my weight lifting sessions.

It's amazing to me how many people can't do a single pull up. Or friends of mine who are well within a healthy bmi but they can't do three pull ups in a set.

Another good way to build upper body strength is climbing trees. Climbing trees puts a lot of focus on each arm individually, and many different muscles. It also helps build your lower body, especially on largely branchless trunks where you climb by clamping your things around the tree.

Honestly climbing trees is one of the best, most natural work outs you could do. You won't get as muscular as with traditional weight lifting, but you will absolutely get ripped as fuck.


HELP WITH WEIGHT LOSS! by Nigel Chubblesog - Sat, 05 May 2018 20:07:04 EST ID:ORQ92UGj No.94738 Ignore Report Reply Quick Reply
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I’ve personally always felt like finding any kind of good working advice on losing weight is some kind of secret, probably because of being constantly hit with barrages of “ONE SECRET TO WEIGHT LOSS YOU JUST HAVE TO KNOW!” ads on different sites. I want to know what the ACTUAL best method of losing weight quickly is. I know diet and exercise are obviously the key factors to looking better and really I only want to lose about 30 or so pounds (I’m currently approaching 200, about 180 or so and used to being 140, I’m 5’8” and 26 so I feel like I’ve gotta do this NOW and get into a routine otherwise I’ll be a fat slob at 30 and that’s not how I’m trying to be). I live in an apartment complex with a basic gym that has treadmills and weights/lifting contraptions so it’s pretty basic but I don’t know where to start. I have significant belly fat now and really only need to get rid of that, as I’m what you could call “skinny fat” from drinking so much beer (I quit recently, as in a week ago). I have a huge thing of protein powder and I think doing a meal replacement thing would be best for me but not totally sure, which is why I can to the ones I trust; you guys.

TL;DR I’m trying to lose about 40 pounds of belly fat and don’t have an exercise routine but have access to gear to use and need to know some tips on quickly losing said weight. Thanks y’all
>>
Emma Chidgeshit - Sun, 06 May 2018 09:49:53 EST ID:hK8x6Vcu No.94740 Ignore Report Quick Reply
>>94738
The quickest answer is eat less than you burn. There is no easy quick route. You just consistently burn more than you eat.

Things like having a well balanced diet, exercising properly, avoiding certain foods will help with either the eating or burning or both, or just make you look good.

You can't target weight loss but if you've got a fat belly, you're carrying elsewhere too.

The key is diet, eat less, drink less. Exercise will accelerate the process but you can't outrun a bad diet. Exercise will also help you retain more muscle as you lose weight which is also good and it will generally improve your quality of life. You absolutely should exercise and I'd recommend a mix of cardio and weights. The former will burn calories immediately and is good for your heart and lungs, the latter will help you retain or even increase muscle mass, is good for your bones and coordination etc. Muscles at rest burn a little more energy than fat does, but if you use your muscles they burn A LOT more and the more muscles the more you can burn.

If you give a fuck about your health then eat lots of fibre, avoid processed carbs, get a good number of veg in and a couple of fruit, still lift weights, this will help you feel great. Oh and fat is only "bad" because its high density calories. Protein powder supplies you with protein it doesn't have any other miraculous properties, its just high density relatively low calorie protein (chicken breast also does the job). You need a certain amount to maintain your muscles and a bit more to ensure they grow. If you're losing weight generally the requirement for both goes up a bit. It will not help you lose weight but honestly what you want to do is lose fat. Calories in calories out is key but if you *just* do that you will do your health a lot less good than if you use this opportunity to rebuild your habits.

If you want to rigorously calculate what you put in and burn and can control that then the as long as it's sound it'll work. But if you want to wing it a bit then I would advise avoiding diet drinks, they work if you calorie count, but if you're just replacing non diet sodas then they increase your appetite…
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Rebecca Hobbleville - Thu, 10 May 2018 00:15:47 EST ID:+nestRVT No.94744 Ignore Report Quick Reply
As >>94740 said: limit your intake.

Workout, preferably a mix of resistance (weight) training and cardio. For a beginner, get a few good lift exercises you can do and do all of them every 3 days. On off days, go running or something. What you do in the gym won't make as much of a difference as how much you eat will, though.

Eat less. Count calories. Counting calories is not fun but it is effective. Make sure you're getting enough protein and good carbs, and then just worry about meeting your calorie requirement. The pounds will come off quickly.
>>
Hannah Mudgestad - Mon, 14 May 2018 20:35:39 EST ID:7lmGEXBW No.94750 Ignore Report Quick Reply
I have to concur with the 2 dudes above me, especially on counting your calories.

In September 2017 (29 yo, 5'11", weighing 202) I started counting calories after 5 years of little gains in the gym. It's now May 2018 and I'm at 172, almost at my target weight of 165. I'm happy with the progress I've made, and I'm starting to be proud of my physique after 20 years of being skinny-fat.
It's neither a "secret technique" nor is it the only way to lose and MAINTAIN weight. I don't believe there's a universal way to lose fat and weight because we all have different needs, tolerances, schedules, lives.
However, I have found that for me personally, counting calories is the most efficient, effective and tolerable way to lose and maintain weight.
It wasn't easy, atleast not at first because you suddenly have to put a LOT of thought in what you eat, and weigh everything. It requires you to drastically change your eating habits if you only thought about protein on your lifting days.
There's going to be sacrifices, but I promise you it's all going to be worth it.

Here's some tips:
  1. Find a good smartphone app (I use one that's like myfitnesspal, except with no ads)
  2. When calculating your RDI (Recommended Daily Intake), set your activity level to sendentary even if you lift 4 times a week (unless you work in a mine or something). It's better to underestimate your daily calorie burn and overestimate your calorie intake).
  3. Calculate your protein requirements/recommendations and really try your best to hit that goal every single day. This will not only ensure that you're not lacking protein, but also keep you from just eating trash foods. (I try to consume between 0.8 and 1.0 grams of protein for every pound of body weight)
  4. Weigh yourself often, preferably in the morning as soon as you get out of bed and preferably after your first shit. Don't panic if you've suddenly gained 4 pounds overnight. Weight fluctuates all throughout the day, throughout the week for multiple reasons. Instead, focus on your average weight for the week, and look for a downward trend. If your weight is trending upward or plateauing, look at your a…
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Charles Blatherwell - Tue, 15 May 2018 18:15:32 EST ID:hK8x6Vcu No.94752 Ignore Report Quick Reply
>>94750
About points 4 and 5.

Water weight is a very real thing. When you first change your diet your will often lose a lot of weight quickly but only for a week or so. If you just go back to normal this weight will come right back on.

3500 calories is 1 pound of fat so about 7000 calories is a kilo. If you drop 500 calories of carbs per day you'll lose a pound a week but for the first week you'll probably drop a kilo as your body stops holding those extra carbs for 4 or 5 days and pulling in several times as much water to maintain your "concentration".


ymca problems by Beatrice Chabberlock - Mon, 05 Mar 2018 14:00:43 EST ID:plwLtRB1 No.94675 Ignore Report Reply Quick Reply
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Ive been going to the ymca the past month or 2. Its this huge facility a block away from me, the only issue is the other members.

Every time I go into the locker room I get stared down by greasy fat ass old men in their 70s. They sit their naked and stare at me as I change. I feel super violated and its to the point where I may start a fight with one of them at some point.

Anyone else have this issue? I feel super violated, I see them go into the boys locker room for 12 year olds too. I feel like there isnt really much I can do about this except buy the upgraded locker room, but thats waste of money and i shouldnt have to deal with that.
>>
Reuben Berrylot - Sat, 10 Mar 2018 07:05:55 EST ID:XBfMJ7Fq No.94678 Ignore Report Quick Reply
>>94675
I go to a gym at a tennis club and there's a lot of 55-75 year old men strutting around naked.

Now they don't stare me down and I don't do much changing because I chose the gym due to its extreme proximity to my house. But I do notice that they just don't give a single fuck about what people think. Several of them clean their teeth in the shower.

Maybe you have a problem. Maybe you're projecting. Take another look at what's going on and if you still don't like it remember you have several steps of escalation between posting on an anonymous imageboard and committing assault. If it's the same handful of guys and there are designated kids changing rooms inform the staff you've seen those guys going in there and you're worried about it as a concerned fellow user.
>>
Augustus Nonkinwot - Sun, 11 Mar 2018 19:18:02 EST ID:JFlurBtD No.94680 Ignore Report Quick Reply
You should be flattered that they fawn over your young male physique. They wish to be young again. To be strong enough to hold down 12 year boys again.
>>
Archie Chublingdon - Fri, 20 Apr 2018 16:01:06 EST ID:2HBT7EdU No.94719 Ignore Report Quick Reply
change in the toilet stall if they are literally staring you down.
>>
Eliza Nubberpurk - Tue, 01 May 2018 04:12:42 EST ID:8nK5F7ie No.94732 Ignore Report Quick Reply
ymca is some gay club isn't it? maybe you are the problem here, not them? I think it's absolutely normal that gay guys look at each other, you wouldn't look at naked woman in front of you?
>>
Fuck Mubberludge - Mon, 14 May 2018 03:29:45 EST ID:ojXEuFqy No.94748 Ignore Report Quick Reply
Slap them in the head with your meat bat, they'll know who the real boss is after that.


Yoga = Workout ? by Ian Gacklechetch - Fri, 20 Apr 2018 16:33:51 EST ID:bzTnzxD1 No.94721 Ignore Report Reply Quick Reply
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Hey what's up!

Is Yoga really a workout? I find it very relaxing and good for releaving tension. It even raises my heartrate when I do it long enough, but of course it's not nearly as intense as cardio or other bodyweight exercises.

'd love to hear your thoughts.
>>
Clara Monnershit - Sat, 21 Apr 2018 20:23:55 EST ID:2HBT7EdU No.94722 Ignore Report Quick Reply
there are many types of workouts. yoga is one of them.
>>
Isabella Dapperlag - Mon, 23 Apr 2018 17:01:27 EST ID:fzaU1Re6 No.94727 Ignore Report Quick Reply
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What type of yoga do you practise?
>>
Matilda Climmlebanks - Fri, 27 Apr 2018 12:56:36 EST ID:l3waVUKM No.94729 Ignore Report Quick Reply
There is a yoga instructor who attends my gym sometimes as a patron. Which is to say she is SERIOUS about yoga but also does strength training and cardio.

Now she obviously believes in yoga but she doesn't rely on it alone.
>>
Fanny Crogglespear - Sat, 12 May 2018 17:28:31 EST ID:iwodAe30 No.94747 Ignore Report Quick Reply
isometric holds + stretching

you get really good at stretching and isometric holds


changes by Nell Shakeworth - Mon, 12 Mar 2018 01:56:22 EST ID:plwLtRB1 No.94681 Ignore Report Reply Quick Reply
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>1996
>Be 4
>My dad owns a gym
>Vividly remember these days, its literally just straight muscle heads and aerobic bitches
>All of the men are super jacked, all of them know eachother very well, its like a brotherhood
>Gym closes in 2002 because huge fitness center comes to town, its bitter sweet but time to move on, never forget my days growing up in that gym and how overtly masculine everyone there was while still being extremely caring and kind

>2018
>be 25
>Start working out with the intention of someday being a muscle dummy, want to get into fighting, starting out doing strength training, slowly getting stronger
>Go to the gym a few times a week
>Dont see anyone thats super jacked their that often
>Lots of dudes in man buns, lots of overweight women doing treadmill
>The gym just seems like a weird hipster thing for most people, nothing like what I remember from growing up
>Go to a few other gyms in the area to see if its different, it isnt, its worse at most places.
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Fucking Blytheridge - Sat, 17 Mar 2018 23:31:58 EST ID:t+j8nMqD No.94688 Ignore Report Quick Reply
I don't know what the hell you are talking about. You have to seek out hipster gyms like this. You are doing something wrong. It is just the same shit that you are talking about except. My gym has a half cardio/weights section and has roid dudes. Go to one of the chain gyms and it will probably like the "good old days." They play music according to the area. More hip hop if I go to the other gym that has less white people. But most will play top 40 wear headphones but top 40 is really easy to ignore.
>>
Betsy Breshwater - Tue, 20 Mar 2018 19:41:29 EST ID:2HBT7EdU No.94693 Ignore Report Quick Reply
gold's gym still has the oldschool feel
>>
Charles Shittingwell - Mon, 09 Apr 2018 02:37:30 EST ID:/rIlrguy No.94702 Ignore Report Quick Reply
The gym I went to for years had a really even cross section of America in it, it was pretty damn chill

As for the masculine thing I have no real idea what's causing it but it is absolutely infuriating me atm. I mean anyone my age, mid twenties just wants to talk about fantasy and multi-media crap instead of doing shit and smashing pussy, it's truly the age of the kidults <sigh>
>>
Charlotte Clabberham - Sat, 14 Apr 2018 22:47:17 EST ID:rczpLG/B No.94712 Ignore Report Quick Reply
Lol at the deadlifting 350 line. Maybe I just follow too many deadlift pages on instagram. I myself hit 470 right before the new year (was trying to go for an even 500 but didn't get it) and I'm not a super jacked up dude.

Commercial gyms are one thing but there's still hole in the wall places you can clank around actual metal plates with the big boys at least in my area. Look for powerlifting/strongman gyms. I used to go to one for a while but it was like $80 a month. I loved it though, they had atlas stones, sleds, power racks, the whole 9.
>>
Rebecca Hobbleville - Thu, 10 May 2018 00:19:44 EST ID:+nestRVT No.94745 Ignore Report Quick Reply
I don't know, even all of the Planet Fitness' I've been to have at least 3 or 4 super muscle-y guys there at any given time. I've never been to a gym without at least a few meatheads.


Swimming by Cedric Forryfuck - Mon, 07 May 2018 07:30:14 EST ID:xf1M4Vak No.94742 Ignore Report Reply Quick Reply
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Hey guys, so I'm considering getting into swimming. I plan on going weekly.

I can swim, as in, I can not drown and swim the length of the pool a couple of times. Are there any resources or tips that you guys can offer for improving on my basics and becoming a stronger swimmer?


Sarms or orals by Jarvis Pemmlechudge - Thu, 26 Apr 2018 20:12:10 EST ID:BM20VrMp No.94728 Ignore Report Reply Quick Reply
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short post because of a fuck up

I just want a little boost so I'm that extra fit looking for the summer for a change.

I don't want to use test because..
>I've trained enough to know it doesn't magical make you huge but I Still I don't need them sort of gains from it and I also don't want feel like I'm cheating too much.

>I'm not scared to use needles but I am sort of scared to get used to injecting and thinking it's a normal thing to do.

Now I'm thinking of doing either winny/anavar or somthing like ostrine and mk677

Online people say not to do orals on there own..shit gains and dangerous.

In real life I've seen a few people do winny and anavar and they have looked good.Nice lean gains,body has went hard and they have gotten a lot stronger and More energy even though they have been dieting hard.
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Martha Grimforth - Sat, 28 Apr 2018 23:49:37 EST ID:2HBT7EdU No.94731 Ignore Report Quick Reply
you dont need drugs to get in shape you lazy faggot
>>
Eliza Nubberpurk - Tue, 01 May 2018 04:22:45 EST ID:8nK5F7ie No.94733 Ignore Report Quick Reply
go with sarms, orals are way too dangerous
>>94731
and you need to understand what thread is about before posting
>>
Edwin Sollerterk - Tue, 01 May 2018 18:56:32 EST ID:2HBT7EdU No.94734 Ignore Report Quick Reply
>>94733

OP asked which drugs he could take to help him get in shape. I mocked him for his line of thinking. Care to elucidate?
>>
James Chebbleway - Thu, 03 May 2018 02:46:57 EST ID:8nK5F7ie No.94735 Ignore Report Quick Reply
>>94734
whether he needs or don't needs them is not for as to say
>>
Barnaby Sozzlefield - Fri, 04 May 2018 01:03:50 EST ID:QRbgnf6i No.94737 Ignore Report Quick Reply
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>>94733
Can you get ok gains from the orals tho ?

Also just smashed it for 4-5 weeks super strict diet cut down around 6-7lbs no booze got my self used to only having fiberoise veggies for my carbs(no bread,rice or even potatos ect) and sticking to IF

Then bang
2 cheat meals lead to not even eating enough protien for 5 days then I went out for a meal what wasn't bad but I started to drink after it and now it nearly 2 weeks of fucked up meals lack of training because my night shifts in work fucked my sleeping up again and also because o have some how caught some sort of stomach bug

Haven't lost or put on weight but my whole shape of my body looks a little fucked...


total beginner by Doris Dronnerdale - Mon, 16 Apr 2018 15:41:53 EST ID:WXqQo7h2 No.94715 Ignore Report Reply Quick Reply
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help

i've been lurking for a while and doing my best to learn. i calculated my daily calories and protien and bought a fat jug of protien powder that i use as a daily supplement because i'm skinny and poor and want muscles. since i started eating extra protien i've had way more energy and i actually want to work out.

the problem is all i'm doing is cardio (jogging biking and hiit) and an at home core strength routine

i have access to a student gym and i want to get better defined arms. i don't know what any of the machines are or how to use them.

can you guys help or point me to some websites that break it down for absolute beginners or some other forums?
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Shitting Fandletidge - Sun, 22 Apr 2018 09:16:08 EST ID:7qbCV9SW No.94723 Ignore Report Quick Reply
>>94715

>i calculated my daily calories and protien and bought a fat jug of protien powder that i use as a daily supplement because i'm skinny and poor and want muscles.

I hate to be the bearer of bad news, but if your goal is to get bigger, you're going to have to spend more money. There's just no way around that. You need to consume 3-4000 calories a day if you want to gain weight, and don't eat shit while you do it. Animal protein, rice, pasta, vegetables, oatmeal, nuts. All the protein powder will do is make you leaner, it won't help you gain weight if that's what you think it'll do.
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Clara Mupperdeck - Sun, 22 Apr 2018 18:07:58 EST ID:7rucDfzM No.94724 Ignore Report Quick Reply
>>94723
I don't think that's entirely true. The further along you go the harder it gets and the more thought you need. Running a surplus isn't expensive. OP needs some protein but yeah, not tonnes but if he's not trying to fit in a tight calorie budget there's tonnes of cheap ways to get the food he needs. Oatmeal isn't expensive. Nuts vary. Rice and pasta are cheap. OP can buy half that shit in bulk and do it cheap. Eggs provide animal protein cheaply, beans are another good source. None of this is costly.

I'm not sure OP needs to run a 1000 calorie surplus either. What you're describing might be optimal but OP is a beginner, as long as everything he does points in the right direction and he has a good routine (and commits to it) he'll make massive gains and probably to the extent he's looking for. He wants muscles, but unless he wants to be super swole he's never going to need to take it as far as you think he does.

I'm not saying your advice is bad, it's probably great advice. It's just not necessary. OP isn't even past the stage when you make gains because your brain is recruiting neurons yet.
>>
Jarvis Tillingson - Mon, 23 Apr 2018 11:57:03 EST ID:O4oCu+Vt No.94725 Ignore Report Quick Reply
>>94718
This guy loves the smell of his own protein farts.
>>
Jarvis Tillingson - Mon, 23 Apr 2018 12:17:12 EST ID:O4oCu+Vt No.94726 Ignore Report Quick Reply
>>94723
Sorry for the double post didn't see this was too busy replying to the guy who loves to stroke himself off with his superior knowledge of semantics before dropping the same tired recommendation for SS.

Protein powder will not make you leaner its just a way to supplement more protein and calories in your diet. That's like saying eating an extra chicken breast a day will make you leaner. The protein powder is good just don't use it in place of a good diet.

Honestly OP just check out the fitness FAQ here https://ceddit.com/r/fitness (I changed the website because wordfilter, but everything you need to know is in the sidebar) its really fucking comprehensive, there are routine recommendations for beginners, and it should have real informative answers on the FAQ that you won't get here.
>>
Matilda Climmlebanks - Fri, 27 Apr 2018 13:00:29 EST ID:l3waVUKM No.94730 Ignore Report Quick Reply
>>94726
Used to be a thread posted by some guy that was a good beginners guide, like it was as good as you could get without an essay and dozens of links and he'd link it in threads like this. But it only got love from new and passing posters so it was a losing battle. It might still be somewhere between here and page 12 for all I know though.


Need help with Scoliosis / Kyphosis will be getting a gym membership by Hamilton Drunnerwire - Mon, 01 Jan 2018 16:10:38 EST ID:GDCausWE No.94591 Ignore Report Reply Quick Reply
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What are the best exercises for correcting scoliosis and kyphosis back problems? Since its the new year i would like to start working out again. I'm about 330lbs I ride a bike about 5-7 miles a day but its not helping me lose weight at all. Please help a noob should i get a personal trainer? I got about 6 months of free time and will have access to a state of the art gym so i want to try to get a head start now. Thanks
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Alice Bemblestock - Thu, 15 Mar 2018 11:07:31 EST ID:C2hSFoMw No.94685 Ignore Report Quick Reply
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Im working on my scoliosis and apt atm. the apt is gone and my posture improved drastically. I cant really see my back in the mirror but I think my scoliosis is better too. I notice though while walking sometimes some imbalance is left. I would suggest to stretch as much as you can, focusing on the hips. I do all kindsa bizarre stretches but I suppose a imbalance in the hips has influence on the whole body so I do the whole thing. I do spiderman&pray, 90-90s and pidgeon, horse stance, straddle stance, hams, cossack stretch, and of course hip flexors, lunge, and everything for doing splits front and sideways. it is important to pay attention to correct form because it is easy to do it wrong with bad flexibility. For example when stretching hip-flexors imagine youd try doing them with a rounded lower back/posterior pelvic tilt. I do lifting too and all lifts improved greatly with more flexibility. In any case Id suggest strengthening glutes, abs and back and all the stuff which keeps you upright. check youtube for stretches and dig in deep for good stuff. good luck!
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Fucking Blytheridge - Sat, 17 Mar 2018 23:21:37 EST ID:t+j8nMqD No.94687 Ignore Report Quick Reply
I started with the stair machine. Be careful if you lift weights. Just make sure you don't screw something up. Google lifting with scoliosis. For cardio start slow. For weights start light. Don't be afraid to lift light. Even the jacked dudes lift the tiny weights. They just do more reps. But if you can do it ten to eight times with good form it is where you want it to be. After a month or two of going to the gym it will become a habit and you most likely won't stop probably ever.
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Beatrice Becklefield - Sun, 18 Mar 2018 00:04:01 EST ID:2HBT7EdU No.94689 Ignore Report Quick Reply
thoracic foam rolling
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Sophie Bipperwill - Mon, 19 Mar 2018 19:58:52 EST ID:UaH2AD8G No.94690 Ignore Report Quick Reply
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This comes from a person who fixed his lordosis/kyphosis in the course of 4 YEARS.
In the last year only I found what really helped me a lot and this was: Handstands and running.

Handstands is the best exercise but not your average "loose body" banana handstand.
Go for the gymnast straight handstand, learn to use your shoudlers and pelvis (each one influences the other when moving) to achieve the straight body posture during handstands, brace your whole body from the feet to the glutes to the wrists, brace everything all the time so you can teach your body to work as one during handstands. Also be sure to breath, to breath deep but relaxed, no need to force your breath but also no need to deprive your muscles of their precious fuel (oxygen).

This exercise alone made me stand better, it strenghtened my whole spinal chain and i feel like I have tons of metalic meat protecting me there now.

For the record I started with 5 minutes of total handstand time per day (yes 7 days a week you faget), I did them through the day, for example I woke up did a 30 second handstand, then did another 30 seconds at work and then I did the other 4 minutes until the night, some days I only did 5 and 10 second handstands because I was too tired or totally out of it but I still did them.
After 5 months my handstand skills went crazy and I no longer needed a wall for support and I also raised the time to 10 minutes per day since I could easily hold a 2 minute free handstand with ease, I achieved perfect straight line at this time too and I found out that my central upper back muscles (between the 2 scapulae) were very weak since they got sore all the time from doing STRAIGHT handstands (if I had done the banana ones they wouldn't have got sore) and those muscles were the reason for my kyphosis, after 2 more months I wachtes as my posture while walking got prettieer and straighter.

All this time I was also a lot into running, when I say running I mean serious 20 to 30 minutes running with a good pace and even some sprints in there.
The running helped too I think but the handstands were what really made my posture muscles stronger.
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Ian Gacklechetch - Fri, 20 Apr 2018 16:14:36 EST ID:bzTnzxD1 No.94720 Ignore Report Quick Reply
>>94591
this post made me try a handstand in my room... damn, that shit is hard!


General Workout Tips by Frederick Chibberfine - Tue, 10 Apr 2018 08:07:55 EST ID:EFzk6XAu No.94703 Ignore Report Reply Quick Reply
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So lets get a thread going of things you have realised throughout your years or time spent working out, that can benefit others.

I have 2 pretty good things to share, and I feel if we pull together we can get some good tips going.


The first thing I want to share relates to recovery. Everybody is different of course genetically speaking, and so we all need different periods of recovery. Muscle mass is built in recovery, the gym is where we break it down, so it is crucial. I've been lifting only a little over 2 years now, and I saw some decent gains in that time. However things have really started to ramp up when I went from working out 2-3 days in a row with a rets day, to working out every other day.

I've gone from working out specific body parts to doing a push-pull routine that focuses on full body workouts every other day. I have seen a lot quicker and more obvious gains this way. If you're on juice then sue you can get away with a bro split, but I feel for beginners especially, working out every other day is best, and to go balls to the wall on a full body workout on the days you do workout. For me like I said the push-pull method works best. NOT push pull legs, but push one day full body, then pull full body the next.


the second thing that I have realised relates to my arms. Like most people my arms grow slowly, but I feel slower than what is normal as I am fairly tall. I tried all kinds of things to see better gains on my arms, like more volume, different routines etc, nothing really worked.
Then I started to do this thing where after each set that was an arm exercise, I would raise my arms above my head for 30 seconds after each set, restricting the blood flow to the muscle. After a couple of weeks I could see an uptake in gains and then researched more into this. Now I use elastic restrictor bands on my arms when I train them, and still raise them above my head after reach set, they are growing pretty quick now!


So yeah
>post your general tips of things you have come to understand and realise about training and getting gains in this thread, in a bid to offer help to others
1 posts omitted. Click Reply to view.
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Rebecca Sunkinhall - Fri, 13 Apr 2018 05:43:46 EST ID:1bIf6954 No.94707 Ignore Report Quick Reply
>>94704
This is great advice. I meditate on a regular basis, but would like to try and get in tune with my body and mind connection via tai chi or yoga. It's no good having a strong body that is essentially not functional
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Edwin Gammleford - Fri, 13 Apr 2018 10:41:55 EST ID:fbVsP24C No.94708 Ignore Report Quick Reply
>>94707
>eastern wellness
Ahahahaha you know that shit is fake as fuck right? Besides meditating is gay
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Oliver Ceggleforth - Sat, 14 Apr 2018 21:50:48 EST ID:3c37QwXm No.94711 Ignore Report Quick Reply
>>94708

>Meditating is gay

Wow dude, it's like I'm a freshman in highschool all over again. You should join debate class
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Jarvis Grandshaw - Sat, 14 Apr 2018 23:23:58 EST ID:ILbezUCV No.94713 Ignore Report Quick Reply
>>94708
you're either trolling at a lot quality level, or you're stupid.. either or.
Go and research into the science research of meditation. Brain plasticity is a real thing, as well as meditation having various physical and mental health benefits.
Stay in school kid
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Reuben Murdridge - Thu, 19 Apr 2018 17:52:38 EST ID:2HBT7EdU No.94717 Ignore Report Quick Reply
>>94708

i guess the 70 year old martial artists i know who can do back handsprings are just victims of a scam


Starting into fitness general by Sidney Nicklewire - Sun, 15 Mar 2015 14:30:02 EST ID:NVUz7zhS No.90669 Ignore Report Reply Quick Reply
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https://fitloop.co/routines/bwf-beginner-routine
Do this, for at least 1 week, best for 2, and obviously if this is challenging stick with it more.

eatthismuch.com - track your food, much better than myfitnesspal or other calorie trackers, has comprehensive search engine
if you want to track, just clear the pre-made list on the website, and then search for foods and track them in the cleared list

>TDEE
http://www.fitnessfrog.com/calculators/tdee-calculator.html

find out how many calories you burn, find out your BMR (choose 0 activity)
and then figure out your calories burned either by choosing an activity level, or googling how many calories are lost per X (bodyweight, running, jump roping) for Y time and add it to your BMR.
It's easier to use the activity setting on the calc, but it does over estimate the expenditure

>bulk
+500 calories to BMR/calculated diet
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Trump Trufflebottom - Tue, 02 Jan 2018 14:12:21 EST ID:IEtx51cK No.94596 Ignore Report Quick Reply
how much protein should you eat if your focus is burning a lot of fat with cardio but you're also strength training and don't want to demolish muscle
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2wheel jump - Thu, 04 Jan 2018 07:05:21 EST ID:3v8VFsc7 No.94601 Ignore Report Quick Reply
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>>94596
Drink milk, eat out beef-slices and shuck oysters
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Alice Ballershaw - Mon, 08 Jan 2018 18:20:49 EST ID:6CE/CuTX No.94607 Ignore Report Quick Reply
>>94596
Depends on what you already have. Also the size of the deficit. The harder you burn and the more muscle you already have the harder this shit gets. The level of exercise probably affects this. I suspect lowering your intake by x calories probably causes more muscle loss than burning x more by using your muscles but this is something experts could verify.

I eat 120-150g most days and can run a 1000cal/day deficit until I'm barely above 10% body fat and retain muscle, and even make slight gains, After that I have to reduce the deficit though I can lose a bit more weight before I start to lose muscle or just tire easily. However I'm not enormously muscular. I am hitting about 180 pounds with a 32 inch waist and I'm 6 foot 1. The girl in Octoberfest up there is marginally less muscular (if she was 6 foot 1 anyway) than me though I am nowhere near as defined. Especially just after christmas. Yeah I'm currently burning fat too.

I train for strength 3 times a week (about an hour but that includes waiting for shit and usually a toilet break because I have no intention of pissing myself and I usually hydrate pretty well pre workout) and do high intensity cardio (half an hour non stop) 3 days a week, I do some core shit (sit ups, raised leg raises etc) on my off day and walk a fair amount.
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CNY2018 - Sun, 25 Feb 2018 06:07:27 EST ID:kUQM7tbs No.94674 Ignore Report Quick Reply
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Just DO it
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Sophie Grimspear - Sun, 15 Apr 2018 08:36:55 EST ID:yeMAMUjC No.94714 Ignore Report Quick Reply
Is there an easier bodyweight routine for realllly weak overweight people because I can only do pushups on the wall, I just want to build basic proper form and as much strength as possible while losing weight right now. What exercises should I focus on, thanks


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