>>94858
Sit ups don't work because you don't make muscles smaller by exercising them. They have value but they don't "Pull in" your gut. Sit ups work one set of muscles. Do you really think 36 sit ups is going to transform your body?

If you want to lose weight you need to burn more than you eat. There's no cheat exercise. The harder you work the better the results. If all you care about is remaining tall and skinny, which is fine then just do cardio. Running, or swimming or biking all work wonders. If you want to gain some definition (especially if you're only slowly gaining weight) then weights will burn energy and build muscle. if you want to lose weight eating less requires the least doing stuff but may be harder. Just remember not to overcompensate. Don't eat more.

>Oh I ran 2 miles, I can have a giant cupcake and a beer
>fattening intensifies

If it's easy then it probably won't work whatever you pick.

You didnt get that way over the course of 30 days so you will not reverse it within 30 days, in the same sense that you did not gain it without small habits like over eating and no exercise, so you will need to do a lot more than that small exercise routine.

Spot reduction doesnt work to the point to be effective if you are ignoring the rest of your body, so please focus on strength and get on starting strength.

focus on technqiue first, and use that easy lifting time to dial in your diet.

If you need help with your diet, please comment your
height
weight
bodyfat (optional)
and how many times a week you will exercise
and I will help you

i'm in the same boat as OP. i'm currently out of work due to a shoulder injury. my weight fluctuates between 180-190 and i'm 5'11. i'm trying to lose excess body fat and iv'e been biking almost everyday (10 miles a day) and I really want to get into running/jogging. I actually just got back from jogging around in the woods near my house for about 30 minutes and I really enjoyed it. I have been trying to eat healthier but often times I turn to less healthy options when I think of my wallet. I do about 50 crunches a day and about 50 push ups a day, i curl only about 25 lbs. I dont really want to get into the weight lifting stuff right now because of my shoulder but I also don't want to turn into a lanky, skinny tooth pick

>>94858
Dietary changes are key OP. If losing excess body fat is the goal, but out or reduce your intake of fatty foods like meats and dairy products.

>>95053
If you want to inject roids then fine, you compete with people inject roids. Or you're doing what you do and paying that cost for what you get. Personally I'm not a serious lifter or bodybuilder and I'm just trying to live longer and not look like shit so I don't do roids.

There is some damage in roids, aside from (maybe even if you include them) risks to the users of fucking with their body chemistry though these aren't always significant, there's a different between a middle aged man taking a low dose to keep it at the levels it used to be and a 25 stone slab of beef exceeding what the human body can be normally for years at a time the biggest dangers are usually comparison to non roid users. Competitively (because it's usually cheating) and also in terms of image. Men haven't reached women's level of body image issues but we're making good headway and there's plenty of hollywood A listers we can thank for that. I guess if there was less stigma then people would admit it and we'd feel less inadequete for not being Christian "The Rock" Jackedman.

I am actually bumping though.

Day off work due to them switching over shit. So I hit the gym early in the day hoping it'd be super quiet and my energy levels would be higher. Not quite but I did my shit but and I've lost the weight from the last few weeks excesses, my pull ups have not been so easy since the middle of September. Hopefully I'm back to a 32 inch waist again now. Then I walked a few miles because the benefits of being not a fat sack of crap can actually be felt in terms of mundane shit too. Also I really needed a banana and a corgette and some vaseli.. a cabbage.

Weighed in at 176.6lbs this morning. 6lbs to go and then its bulk time. Back in the gym on Monday and I'm going to make my comeback in powerlifting after not doing it for 10 years. Train hard and train hard like a motherfucker which I'll be doing over the next year and then once 1 year passes by and I become jacked and strong, I'm finding a meet and will be prepping for it aka peaking. I'm coming back 10x stronger and much bigger than I was before but at a much lighter BW unlike when I was 220lbs.

I'm really excited to do what I have always had a passion for after being away from it for so long. I will always be a warrior of the iron. I will powerlift until the day I die and this time I wont give up this lifestyle ever again.

I'm just going to embrace my destiny and my fate by doing what my heart has been trying to say to me for so long; go back to the gym and be happy with what I'm doing by powerlifting. This flame in me has been lit and it will always stay lit this time.

>>95051

Your mental gymnastics doesn't make you any less of a bitch for using roids.

>>95061
Okay. Seems like you and me don't see eye to eye. But, I respect your opinion and you have all the right to think what you want. Good luck with your gym endeavors and train hard.

>>95061
One more thing. Who said I was on roids? I'm natural and even if I wanted to I couldn't get on roids because I'm mentally unstable. Don't assume shit bro.

I have to do subscap releases on so many of my cleints, but I teach them how to do it themselves eventually

I tore my rotator cuff and has surgery on it and let it heal. That was 7 years ago. Still to this day it acts up sometimes. But, I've also lost mobility in it.

OP or anyone else with the right knowledge; how can I strengthen my rotator cuff and what mobility work can I do for it?

please explain how a medial shoulder rotator is the "primary muscle" in a basketball shot when it's a fixator at most.

i have a small tear in my labrum but am experiencing a pinching, burning pain in the front towards the end of my collar bone. MRI shows no sign of rotator injury. can massage therapy help this? i get a pulling feeling sometimes between my shoulder blade and spine, not sure if its related, the tear in my labrum is on the back.

For medical problems, see a doctor.

>>95001
put it on your hips with a pad or yoga mat.

Nobody cares what youre doing and glute bridges are a common exercise

>>95009
Thank you

>>94983

hamstrings flex the knee joint lol. stop babbling, layman

>>94870
This man no @$$
Like American cartoo charter Harold Hill
Eat my shorts!

>>95018
work those gluts like LORI STAINES

iv'e just started biking recently for exercise purposes, using an old, beat, rusty mountain bike with no shocks on it on some pavement trails around my town. I'm thinking of getting a specialized mountain bike to hit some dirt trails, if I find that I enjoy the paved roads more, a mountain bike is just fine right? I know road bikes exist for a reason but i just feel like a mountain bike is more versatile, can be used for road and dirt.

>>95017
Good on you

>>95017

I only have a mountain bike and I've ridden it on paved trails over 30 miles before without issue. I think the biggest difference is that a road bike will go faster and the tires have better traction on pavement than your average mountain bike wheels.

That said if it came down to owning one or the other I would absolutely go with the mountain bike if just for its versatility. Mountain biking is really fun, but it can be really tiring and dangerous. Bad technique can cause damage long term, as can when riding on pavement.

Anyway, have fun! I haven't ridden in nearly a year, but I've been doing jogging and weight lifting. I might get back into biking again now that the weather is cooling down.

To my mind bycycling and correct nutrition are the best ways for weight loss. I used both of them in the past and now I am in good shape. Recently I was interested in non-surgical ways that help to lose some weight too. So, I decided to try to use it when I visit New York. I found full information about non-surgical ways on https://www.beautyfixmedspa.com/ I hope it will be successful for me.

>Oktoberfest Bike Ride Fun Run time?

>>93699

Fuck I forgot, sizing and fit are more important than brand name. Make sure you spend some time in a store trying out a few bikes to see what is best for your body shape. Not just how long your legs are but also your torso length and arm wingspan in relation to your leg length.

When i first started I bought a bike too small for me (I have a short torso medium wingspan and long legs) and nearly quit because of knee pain. Dont be like me. Take some time and try out different brands and even different lines of models for different brands. These are not one size fits all kinda things, esp if you use it for performance based events.

nb

>>93696

Commuter here. I manage by not biking to the gym on leg day. I've been a commuter before I started lifting, and I am glad I did because all of that lower body work REALLY made my commutes easier. I'm not competing in BB, OWL or PL so I don't really care or think about the whole "but cardio kills yer gains brah" stuff. The heavier I squat, the heavier I deadlift, the easier it is to crush those hills. And I like to go faster.

that said, never let it be said that cyclists can't get leg gains, even if you're not a supermutant like Robert Forstemann here.

>>93703

Thanks a lot for your reply!

I have a 21 speed mountain bike, but I do more long distance with it than mountain biking. I haven't gone biking for a few months because I've been trying to gain weight and build muscle, but when I do bike I usually go for 20-30 miles on the greenway, or 2-3 miles on the off-road trails.

>>93696

>just DO it

Crucified (Army Of Lovers)
https://www.youtube.com/watch?v=wplQZidkU_o

>>93824
How about not-so-happy hardcore?
Neophyte - I Will Have That Power!
https://www.youtube.com/watch?v=0dgbwSY1Fxg
Nordcore GMBH - Robocop, Paranoia
https://www.youtube.com/watch?v=RfIUY_M0LWg
https://www.youtube.com/watch?v=o0eHl8gLSTA (REALLY not-so-happy)
Nasenbluten - Woman Hater
https://www.youtube.com/watch?v=bN0mYirOuQQ
Poizon - Ragplaat
https://www.youtube.com/watch?v=Zk2S9BAfz3k
DJ Dano - Fukem All, Starting Up
https://www.youtube.com/watch?v=MWO3014v4qU
https://www.youtube.com/watch?v=M6XxRHI0G34
Buzz Fuzz - Frequencies, D-Leria

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Africa by Toto *cover*
https://www.youtube.com/watch?v=IUlRavyDP6o

>Daft Punk - Harder Better Faster

https://www.youtube.com/watch?v=gAjR4_CbPpQ

>HATARAKU SAIBOU / Working Cells
https://www.youtube.com/watch?v=SX3n7skcwZo

Buy yourself a curl bar OP and do 4 sets of 21s, upping weight each set, but not to the point that you give yourself tennis elbow the next day

Work those arms

>>93576
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good

>>93576
OP any updates on how your training is going? Have you joined a gym yet? If you haven't you should. Being in the right environment and atmosphere will make it so you get serious with your diet and training.

You get bigger arms by doing compounds like bench press and pull ups than you do isolations

also, your tricep makes up 66% of your arm. Hit those and youll see your arms grow. Most bicep size is based on total arm appearance

Bump. i too am interested in swimming.

former fishboi, stopped because i did it for way too long in a competitive environment and just started hating it. for beginners, i'd say focus on time, as in swimming for an extended period. it can be 5 minutes then taking a break, or 10, whatever you really feel comfortable with. freestyle is the easiest, or backstroke if you like bumping your head lightly when you first start out. just give yourself a nice, slow pace to begin, you're not really looking to cover distance or laps, just keep going really. focus on breathing on every fourth stroke, as breathing every third is pretty unnatural when you're starting out. after 45 minutes/ an hour, you'll feel worn out for sure. good luck dudes

>>94779
sorry, small sidenote: invest in a decent pair of goggles and a jammer. going in with trunks is fine, but there's a lot of extra drag with them and if you're slow anyway you'll just feel slower and have to work harder. use your whole body when you swim. it's really easy to forget you can kick as well as move your arms. to go with that, every pool should have a few kickboards and pull bouys laying around if you want to work on your kicking or pulling specifically. keep your fingers together, pretend they're a paddle. again, good luck out there, nb

Keep on swimming

>>94632
25lb dumbbell BP to start? Somehow I suspect you can and should use a weight that is challenging in that rep range and aim to progress on each session or every other session.

Muscle soreness will plague you for a few days to about a week, but from then its smooth sailing.

Squats and DLs are pretty boss exercises, require many muscles to work in coordination.

Have fun.

i see a terrible lack of stretching and range of motion

DISCIPLINE beats motivation. Just do it....

>Carry on, my wayward sun....

Children today, go and exercise!

>>94979

Exactly, so why is it creepy when guys try to go to a girl? Double standard or something?

I'd recommend you don't fuck with it.

I'm not fat I'm just young and have physical problems from being at a desk or bed 24/7.

I'd love to go to the local gym to swim, cardio, and maybe some light weights but I'm pale as a ghost skinny fat, short n ugly, and the gym is nothing but ripped dudebro's and condescending women judging you from a mile away on a treadmill in neon colored clothes. I went to a gym once at like 2 am and this dude was all playing shitty music since nobody was there and was talking about shred guitar to me for like 10 minutes as I slowly tried to back out of that place and go home.

>I'd say flirt with the men and women there OP. Just fuck up everything just because weirdo's like me can't get healthy without being bothered at these venues. I just want to swim laps like I did as a kid.

>>95013
Sounds like you went to the wrong gym. Though there are a couple of things you can do that will EARN judgment. I've been going to the same gym for years and when I see someone a few times I start to wonder how long they'll be there. Anyone that obviously makes any progress is a fucking hero in my book. Some woman did her first ever pull up last week and thought that was nice. Neon clothes and ripped dudebros are par for the course but most just want to get on with their shit the same way you do. Or maybe I just go to an older more upper middle class gym (it's across the road). I have got a job and been promoted twice and I'm still bringing this neighbourhood down though. I probably need new gym clothes mine are pretty much rags at this point. I look like a benchpress hobo at this point.

I wouldn't worry about being judged though. It has no negative effect beyond well.. nothing. None of these people who went to work out have withered and died under your judgement either.

>don't put shit back when you're done. Or put it back in the wrong places and leave no room for the shit that belongs there.

This is something I swear the instructors do worse though. He starting stacking weights end to floor, end to end instead of putting them back so when I needed he 25KG I had to put the 15KG away first.

>Find the most in demand workout bottleneck piece of equipment, if there's one good squat rack this is it
>do a superset consisting of 4 different exercises, one that actually needs the equipment in question
>take 5 minute breaks after every set because you're texting

No one is going actually resent your presence until you inconvenience them so long that they could do their shit in between your sets or they find themselves spending more time tidying than lifting.

Girls in the gym are great though. They rarely do any of the above shit. Be they middle aged women not even pushing themselves or 18 year olds doing big squats they're always much less of a pain for other gum users.

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>>94774
I have since this post somewhat altered my views a bit:
Hit on them if you want, it's not your responsibility to keep count of how many times they've been approached.
BUT if they reject you or otherwise make clear they don't want you, just leave them alone