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.

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…

Comment too long. Click here to view the full text.

>>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".

go to the gym
ask cosmetologist for help

>>94738
to to he cosmetologist <a href="https://www.beautyfixmedspa.com/">beautyfixmedspa</a>

>>93325
Just did my first gym workout in years
Bikerode about 21 miles with 6 per minute
Did 21 pushups
Fkn glowing af

>>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.

I've lost 70lbs since I started dieting. I have gone from 260-190lbs. Just hit 190lbs on the scale this morning. Super happy!!

>>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

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.

>>94736
idk but my roommate has one and it mystifies me

It's a pull-up bar that fits in your door frame

I have one, it's alright

^^

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

>>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.

>>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.

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.

change in the toilet stall if they are literally staring you down.

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?

Slap them in the head with your meat bat, they'll know who the real boss is after that.

there are many types of workouts. yoga is one of them.

What type of yoga do you practise?

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.

isometric holds + stretching

you get really good at stretching and isometric holds

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.

gold's gym still has the oldschool feel

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>

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.

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.

you dont need drugs to get in shape you lazy faggot

go with sarms, orals are way too dangerous
>>94731
and you need to understand what thread is about before posting

>>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?

>>94734
whether he needs or don't needs them is not for as to say

>>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...

>>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.

>>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.

>>94718
This guy loves the smell of his own protein farts.

>>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.

>>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.

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!

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.

thoracic foam rolling

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.

>>94591
this post made me try a handstand in my room... damn, that shit is hard!

>>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

>>94707

>eastern wellness

Ahahahaha you know that shit is fake as fuck right? Besides meditating is gay

>>94708

>Meditating is gay

Wow dude, it's like I'm a freshman in highschool all over again. You should join debate class

>>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

>>94708

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

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

>>94596
Drink milk, eat out beef-slices and shuck oysters

>>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.

Just DO it

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