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Harm Reduction Notes for the COVID-19 Pandemic


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- Sat, 06 Apr 2019 17:49:10 EST IzmO64gs No.95297
File: 1554587350336.jpg -(39791B / 38.86KB, 600x398) Thumbnail displayed, click image for full size. Stretching
How important is stretching to keeping /fit/?
10 posts and 5 images omitted. Click View Thread to read.
Molly Smallhood - Wed, 30 Oct 2019 16:54:48 EST 3avA0oaz No.95879 Reply
it can and will ruin your body.
just remember to at least go for some brisk walking or dance to some music to loosen your body once in a while buddy
Cedric Clinnerdale - Thu, 31 Oct 2019 08:42:51 EST 57GY0SAM No.95880 Reply
These memes are boring please get new memes.

One retard's anecdote

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- Fri, 09 Aug 2019 22:10:15 EST kBG1yzDV No.95666
File: 1565403015669.jpg -(8834B / 8.63KB, 355x355) Thumbnail displayed, click image for full size. One retard's anecdote
This is how I got fit.

Wake up 1hr before I used to.
Purchase this freestanding device: Stamina 1690 Power Tower Free Standing Pull Up Bar https://youtu.be/l16LGA1Ucbw
Now, at first I could not even hang off the bar. I just spent about a month everyday trying to hang off it until I could simply hang for about half minute.
Doing chin ups was easiest, so I started with that. About another month or so of just hanging, trying to pull myself up and failing.
I then did rows with the high dip bars, everyday.
So after doing these rows, one day I just walked up to the chin up bar, and tried to fail as I usually did, but magically I pulled myself all the way to the top of the bar.
I repeated this and eventually I could do about 3 or 4 without a break. Every time I lowered myself down as slow and as controlled as possible. The negatives really build 'gains' when trying to do a single chin up. Then I switched to pullups.
Same thing here, cannot for the life of me do one pullup but I kept watching youtube vids on proper pullup form, and again one day, after doing many, many chin ups, and many attempts at pulling myself in pullup position, I could do one pull up.

I repeated this every 2 days or so. Do some chin ups, the next day do one pullup, if I couldn't pull myself all the way up I'd just hang there in flex mode for as long as possible, or lower myself down as slow as possible.

Eventually I got to doing 12 pullups, and 25 chin ups no problem. I switched to dips with the dip bar and could do about 30 of those. Then I started doing pushups with the lower bars and could do 30 of those after a while. At this point I started looking for calisthetics people, stumbled upon this Ukraine guy and tried his routine https://youtu.be/U_I9LcWNrBg and I also tried his diet, just eating meat, small amount of veg, small amount of rice.
The hanging leg lifts he does hurt like fuck for the first few weeks. Then you get used to that stomach pain. The extra weight I had fell off (I weighed 250lbs when I started, the max limit for the pull up bar). The more weight I lost the easier these became where I could start doing planche positions while doing pull ups. Then I could do pull up, switch grip and push up above the bar. Then I became beast mode.

This was all accomplished just 1hr before I had to do my regular things in life. If I put it off, I noticed as the day went on, I was less likely to do any pullups. Anyway good luck anons
Jack Pockwater - Mon, 28 Oct 2019 10:45:42 EST LvBNBOiz No.95876 Reply
I did a bodyweight routine for months and I got excellent results. I ended up working in a full body bodyweight and calisthenics day when I saw how easy and quick the gains started rolling in.
Rebecca Buzzhall - Fri, 01 Nov 2019 01:21:23 EST VYRh7b+b No.95887 Reply
why even try to be healty with that rig? seriously how poor does your former soviet repubilic have to be that you couldn't even lift cinder blocks with pullys like in garys mod

what is that image, =? shut it down destroy that piece of exercise e"equipment " and go play fortnite witht he other causuls

jseriously that things is ridiculous its like two bars of metal and I would call it a death trap, I mean this thing proves that gravity is not real because the surface tension would flip that thing over if I tried to do a sit up or a flying tackle on it

basically you a basic bitch and you lift like one


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- Wed, 24 Apr 2019 11:49:35 EST GanhevWh No.95345
File: 1556120975990.jpg -(718294B / 701.46KB, 1600x800) Thumbnail displayed, click image for full size. Abs
I have been sooo close to a six pack like three times but have always let circumstances get out of control and ended up in a bad place.
I'm now 260 lbs and want to be at least 220 lbs to achieve this (i am a big guy)

OK so
beyond simple calorie reduction, cardio, and of course, copious amounts of lifting, what else can I do?

Two things come in mind as of particular interest, the first being carb cycling, the second being psychological tactics that I can use to motivate myself when I feel like it's not achievable.
23 posts and 10 images omitted. Click View Thread to read.
James Nocklemug - Thu, 05 Sep 2019 21:53:50 EST Wc4dfmYk No.95768 Reply

What the fuck is wrong with her leg? Holy shit wtf dude that's not fucking normal
Thomas Billinglock - Wed, 25 Sep 2019 13:37:52 EST nE+fnQwj No.95824 Reply
I laughed my ass off. Dude you're totally right she's been stretching all fucking wrong bro.

Hey /A N A/ Just wanted your opinion

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- Thu, 12 Sep 2019 21:43:32 EST cPs4exGr No.95781
File: 1568339012738.png -(154360B / 150.74KB, 257x303) Thumbnail displayed, click image for full size. Hey /A N A/ Just wanted your opinion
How do you feel about this cook book?

Would you follow it? I'm trying to find a decent cookbook then start getting into shape.
OP - Thu, 12 Sep 2019 23:39:45 EST L8LmydPt No.95782 Reply
yeah if you want to fucking die!

That dude was found guilty of hiding monies and vital nutrients from the children

Full body 3 days or Upper/Lower 4 days?

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- Mon, 26 Aug 2019 16:24:21 EST 6OMz1/Rf No.95736
File: 1566851061648.jpg -(65927B / 64.38KB, 680x634) Thumbnail displayed, click image for full size. Full body 3 days or Upper/Lower 4 days?
I dont really post here much but I need some help. Currently weigh 180 with a bench max of 375 and squat max of 550. Been working out on and off for awhile but im ready to step back in fulltime, only problem is that I cant find the proper routine. I usually did 3 day full body and 4 days of rest but I am not seeing much growth anymore like I used to. I'm considering on doing 4 day upper/lower but need advice. My goal is bulk and growth. Help me out guys!!!
3 posts and 1 images omitted. Click View Thread to read.
Molly Dallylatch - Wed, 04 Sep 2019 01:26:03 EST YxU1eyER No.95761 Reply
you're more full of shit than lettuce
get fucked Gullibrand 2020
Grizz Rustles - Mon, 21 Oct 2019 18:10:03 EST 3FJviBsk No.95865 Reply
Come back when you weigh 125 and can max 500 on bench, and deadlift 900, big guy.
Frederick Tillingfuck - Mon, 21 Oct 2019 19:55:44 EST 9Ky3lYby No.95866 Reply
Both options would lead to gains as far as I know. I don't know that there's any differentiation between major muscle gains from either of these ways. Maybe somebody else has knowledge in this area. I think rest days matter but I don't know the full nature of how they're of necessity for people when it comes down to it entirely. I've heard of 7-days a week gym goers who are in shape and people who only go 3 days who are in shape so it's pretty unclear there to me. It could be any and all exercises lead to significant gains. The scenario is not one I really would say I have a full understanding of, I don't know the complete picture on how all this stuff is in place. lol I'm not just gonna put out swaths of health advice. People have been good and will be doing good. This is in terms of what I say to people because I don't want to express things excessively in this area and get people to a place where they have bad information.

Running General

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- Thu, 19 Sep 2019 18:11:06 EST YSH47fZe No.95805
File: 1568931066882.jpg -(886434B / 865.66KB, 2240x1344) Thumbnail displayed, click image for full size. Running General
Wonder if any of you meatheads on here can answer some questions I have about running.

I see a lot of training programs saying that they keep weekly mileage under 25. Why? I'm around 20-22 miles at 5days/week and feel like I could (and plan to) do more without much of a problem.

While distance/endurance running seems surmountable, I'm having trouble increasing speed. Any tips aside from fartleks? The problem I have with fartleks is I have one speed: slow. I don't have much trouble running for 50 to 60 minutes, but it is always the same speed. I need those /ana/reobic

Do long distance runners normally run without underwear? I've seen people talk about having trouble with chafing until they bought shorts with netting. It doesn't seem like this would be needed unless they're going commando. I had trouble with my inner thighs chafing when I was just wearing mesh (swishy) shorts and cotton boxer briefs, but haven't had any trouble wtih chafing since I bought more running focused shorts and still wearing the same underwear.

I've been trying to prepare for outside running during the winter. I see a big focus on shirts that wick moisture away. Normally, I wear cotton tshirts and after my runs I'm drenched. I understand I won't sweat as much on a cold, but even on a 70 degree day my chest and back are soaked through and with wick material that moisture is has to go somewhere. My shorts are supposedly fast drying and wicking, but they're always soaked through too (or is it because of my cotton underwear?). So what's the point of fast-drying wicking material on cold days if you still end up drenched in sweat?

On the bottom half of my body during winter runs, I've read that at most you need to wear tights underneath your running shorts. So am I supposed to go commando? Because as I've said above my underwear are drenched in sweat when I get done running.

On a completely subjective note, how bad is it to run in cold air? I've heard it is like daggers, from people who have never been stabbed, but yea, is it something that I'll be able to get used to in a week or two or three?

I've heard that REAL running shoes make a big difference. I'm barely an athlete, I want running to be a habit for me, but I'm never gonna be able to compete other than against myself. Do I need a $200 running shoe?

How hard is it to switch running shoes? I have a pair of Adidas that I've run in since the beginning of this summer. At the same I bought those (cause buy 1 get 1 half off, bullshit) I bought a pair of new balance that I've only run in a couple of times recently on shorter runs.

Finally, how many miles do you think I have left on my shoes? pic related
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Cedric Greenhall - Sat, 05 Oct 2019 14:03:15 EST YSH47fZe No.95845 Reply
1570298595438.jpg -(6387B / 6.24KB, 220x229) Thumbnail displayed, click image for full size.
Something else that helped me was to try and run like you're running on eggshells. Ie. try to keep your foot strike as soft as possible. For me, if I'm hearing my foot strike the ground I'm probably letting my foot fall to the ground too hard.

Right now I'm not able to justify spending $100 to $200 on a pair of shoes. Both pairs of my shoes (~$70 each) are very comfortable and work well for my current routine/mileage. I'll keep it in mind and someday, maybe. Tbh, right now I still think I'm just a novice, 3 less oz. on my feet aren't gonna do more for me than improving my form, quality miles and practice over time.

Running isn't supposed to hurt. After a run: exhausted, yea. In pain, no.
Cyril Bucklefield - Sun, 06 Oct 2019 15:07:16 EST I6hKwjD9 No.95847 Reply

I only bring it up because you asked in OP. All of my shoes before have been very comfortable, I don't think it's necessarily just a weight thing either. A proper fit really can help encourage proper impact. Idk all the shoe jargon behind it but there's an upper tier of shoe beyond just being comfortable and working, in my experience. I can't go back to a shoe that just works anymore.

Ass Exercises

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- Sun, 05 Aug 2018 22:45:10 EST olyln65y No.94870
File: 1533523510756.jpg -(238361B / 232.77KB, 580x456) Thumbnail displayed, click image for full size. Ass Exercises
I'm in the middle of my first cut and I don't want to lose any ass muscle as I'm having trouble keeping my pants on already. I really should've known that was going to happen.

My current routine is rough on my feet and I commute by walking, so my old go-to of heel raises is out. Sad! I could heel raise 90 pounds and pretend I was a big shot for that.

What other exercises work well for the glutes?
32 posts and 11 images omitted. Click View Thread to read.
Eliza Fedgestone - Thu, 29 Aug 2019 15:05:43 EST uCz/+K40 No.95748 Reply
look up slow and fast twitch muscle fibers. do explosive training like sprints or HIIT etc

Self-defense recommendations

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- Sat, 28 Sep 2019 19:56:11 EST AngVQgmH No.95830
File: 1569714971508.jpg -(40880B / 39.92KB, 580x419) Thumbnail displayed, click image for full size. Self-defense recommendations
Don't know where else to put this. I just got jumped by some guy while walking. Any advice for non-lethal weapons?
Wesley Dipperforth - Mon, 30 Sep 2019 16:37:13 EST nE+fnQwj No.95833 Reply
Did you kick him in the nuts? That's a pretty effective paralyzer.

Healthy approach.

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- Tue, 09 Jul 2019 16:18:07 EST g62RwqTQ No.95575
File: 1562703487202.jpg -(332199B / 324.41KB, 900x1200) Thumbnail displayed, click image for full size. Healthy approach.
If I wanted to maximize my benefits but minimize my risk of injury what would the best course of action be? I know about some low-impact exercise but does weight training damage anything? Does the damage incurred last a long time?

I think I workout wrong, I always hurt so bad afterwards.
Beatrice Dunkinmon - Tue, 09 Jul 2019 18:54:01 EST Tp1rP3uI No.95576 Reply
So to clarify is this actual pain or just run of the mill soreness? If it’s the latter then your “pain” should decrease dramatically in a month or so of working out. But If you’re actually fucking yourself up from lifting then I would recommend dropping down the weight and really focus on proper form then work your way up. Or try some sort of body weight routine. If your pain persists after that then I would recommend seeing a doctor because well, at the risk of sounding too technical, your shit might be fucked.
David Ciffingville - Fri, 19 Jul 2019 23:50:06 EST 2Cswusl/ No.95601 Reply
Any injury you incur from lifting and doing cardio will still be outweighed by the long term benefits of the two
User is currently banned from all boards

What is considered a 'small' meal?

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- Tue, 17 Sep 2019 04:37:44 EST cPs4exGr No.95799
File: 1568709464922.jpg -(72947B / 71.24KB, 800x450) Thumbnail displayed, click image for full size. What is considered a 'small' meal?
Is it the calorie intake or is it just a single bowl/plate of a serving?

Like a bowl of oatmeal or a plate of 6 eggs?
Nathaniel Blebblestone - Tue, 17 Sep 2019 14:42:51 EST Z2nAlm4f No.95801 Reply
... It's calories. I could make a salad out of ten heads of lettuce, never be able to eat the whole thing, but have it come in around 250 cals.

Or I could eat 2 tbsp of olive oil, or eat a snickers bar. Each of those is about 250 cal too.

It has nothing to do with sheer volume, although the more full you feel with fewest calories, the easier it is to stick to a diet plan.
Emma Mollykutch - Fri, 20 Sep 2019 17:34:32 EST uCz/+K40 No.95811 Reply
well it would depend on the context in which the word small was being used, obviously.
Matilda Wuvinglut - Sun, 22 Sep 2019 22:33:47 EST PT9qj0Lm No.95822 Reply
>although the more full you feel with fewest calories, the easier it is to stick to a diet plan

That's the key. I can eat a 5lb bowl of salad and an hour later feel as hungry as I was before, because all that fiber just goes right through me. But if I eat half a pound of moist, fatty brisket, I'll feel bloated and full for the rest of the day.

Fasting for cutting

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- Wed, 27 Feb 2019 15:06:17 EST NQLbEmHe No.95213
File: 1551297977188.jpg -(50524B / 49.34KB, 960x767) Thumbnail displayed, click image for full size. Fasting for cutting
I've been fasting on rest days (4 days/week) and eating more to make up for it on workout days for about 2 weeks, I've lost a good amount of weight since I'm at around 8000-9000 kcal deficit/week, but working out feels incredibly difficult and I'm sure I've gotten weaker. The thing is, my main goal is fat loss and secondary is strength maintenance, but if I'm going to lose too much strength I'd rather do it the old fashioned way. Any thoughts on this approach?
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Hugh Dollysure - Mon, 16 Sep 2019 17:21:24 EST Wc4dfmYk No.95796 Reply
1568668884804.jpg -(8108B / 7.92KB, 285x249) Thumbnail displayed, click image for full size.

Sorry, I didn't mean to imply that fat literally morphs into muscle. Is that what I said? I don't think that's what I said. I mean, what I had was implicating, was that by working out you would be losing fat while gaining muscle.

I can explain further if need be? Need or needn't, friend? I have the whole rest of my life ahead of me. Or is it behind me? Behind... bees. Bees are hive creatures that collect pollen. Pollen.. pollen is like plant jizz, and as we all know tree bukkake is a serious problem in some places. Places are like things, and stuff. IF we go to them, we are there. There.. there is like where, but a command instead of question.
Ebenezer Murdshaw - Mon, 16 Sep 2019 23:52:47 EST PT9qj0Lm No.95797 Reply
1568692367360.jpg -(80413B / 78.53KB, 600x735) Thumbnail displayed, click image for full size.
man, I've got a gut muscle the size of a fuckin keg now


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- Thu, 06 Sep 2018 19:11:29 EST 5NtbGv9Z No.94988
File: 1536275489263.jpg -(37253B / 36.38KB, 283x216) Thumbnail displayed, click image for full size. Subscapularis
Hey guys massage therapist here. Ever find yourself playing a sport and you've noticed a phenomena called pulling? I.e. My shot pulled to the right or my throw pulled to the left. Well turns out what your experiencing isn't a problem of eye hand coordination but is more than likely a tight rotator cuff. With a loose and properly functioning rotator cuff passes, punches, shots and even aiming a gun shouldn't take much thought and should be a fluid experience.

One muscle people tend to have a lot of problems with and don't realize is involved in making a basketball shot. Id bet 10$ you've seen someone wing their elbow or even play mind games about how to make their shot everytime. Well I've come to save the day. The primary reason people play mind games when making a basketball shot is because their brain hasn't made the neural connections to relaxing a primary muscle in a basketball shot. The muscle in talking about is the subscapularis muscle posted in the picture. It's underneath the shoulder blade so people tend to have no clue this muscle even exists. Focus on relaxing this muscle next time you take a basketball shot and watch the sparks fly as you witness your body having correct body mechanics and watch all those mind games fade away.
Comments appreciated always trying to learn something new.
4 posts and 1 images omitted. Click View Thread to read.
Ebenezer Narringforth - Tue, 11 Jun 2019 10:20:12 EST OQOsgd+j No.95490 Reply
finally got surgery done arthroscopically and now i'm 4 months post op and I'm experiencing a tight, tender pain in my upper bicep. god i hate my life right now
Frederick Chiddlewater - Thu, 29 Aug 2019 09:34:53 EST OQOsgd+j No.95747 Reply
me again, yes pain has gone away almost completely, have about 85-90% range of motion, starting strength building at PT now. things are going okay.

What annoys me - no visible gains

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- Wed, 12 Jun 2019 07:20:20 EST yqDfCbZY No.95494
File: 1560338420117.jpg -(53566B / 52.31KB, 640x861) Thumbnail displayed, click image for full size. What annoys me - no visible gains
I can lift.. a lot. I go to the gym five days a week, run often, etc.

But my muscles are NOT gaining in size. They appear to be the exact same size, but denser. Obviously stronger, as I've been increasing my lifts weekly. I've gained half an inch on my biceps and 3/4inch on my chest over three months, and I wasn't fat to start with or anything.

I always wanted like.. the Captain America guys physique but what's the goddamned point with stick arms that can pull and push more than the roid bros at the gym.

I have had many a day where I'll swap in on a machine with someone clearly juicing, up the plates on my turn, and watch their eyes bug out. As funny as that is, I want some actual shape and definition and having essentially none is tiring.

Note that I have tried tons of varieties of sets vs reps for size, resulting in dick all. I track my calories and make sure my protein is on point.

I'm basically at the point where I feel maybe a month or so of jabbing myself might be the last resort here.
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Martha Fanwater - Thu, 08 Aug 2019 09:14:26 EST pNWH3EoV No.95659 Reply
I get the feeling you're taking OP waaaay too literally. I got the impression of general shape/size which is still very achievable with hard work.
Augustus Shittingcocke - Wed, 21 Aug 2019 16:14:15 EST d/j94LTI No.95721 Reply
Damn I feel bad for you. I can go up and down over 10 pounds in a week and I'm 5-9ish and 175 pounds. In a month I can go from like 165 to 190 and back again. Then again, my diet is mostly soda and a couple pieces of junk food in a day so if I'm working and only eat like some crackers and a can of coke, that is probably like 500 calories a day. I also don't sleep much, maybe averaging 3-4 hours a night with lots of 30 hour days.

I'm probably going to die at 30 lol.
Archie Turveycocke - Sat, 24 Aug 2019 06:39:07 EST Wc4dfmYk No.95730 Reply

Yeah, that's really unhealthy. Chronically getting too little sleep is attributed to up to a 1/3rd loss in life expectancy. It's also directly attributed to a loss of muscle mass, even when exercising. Add to that not getting enough vitamins and minerals for your organs and you've got a veritable recipe for disaster.

Do you at least drink half a gallon of water a day?

I've been working out for 4 months now but haven't dropped a lot of weight

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- Thu, 06 Dec 2018 15:24:27 EST hAOos8By No.95171
File: 1544127867559.jpg -(55506B / 54.21KB, 723x610) Thumbnail displayed, click image for full size. I've been working out for 4 months now but haven't dropped a lot of weight
I have made a ton of gains in my biceps and pecs mostly, I'm doing about 205 with my pecs but not a ton of reps and they have gotten much better looking. My biceps won't work with me like they did 7 years ago in high school and I'm progressing much slower in that. I have been taking protein powder. Anyway I can't drop weight despite barely eating and gaining strength fast. The common knowledge I have is telling me that I am replacing fat with muscle strength and mass which I find to be partly true. My core has less flab that I noted before I started but it still looks kind of bad. I'm looking for something to do about my diet to cut. I think I slowed down my metabolism pretty badly and I don't even eat 2000 calories but can't drop weight. What should I do about it? Thanks. On a side note I used to do 300lbs with my triceps and did about 225 with my biceps back in high school.
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Nell Blecklegold - Sun, 11 Aug 2019 10:33:16 EST K6IP/DCq No.95671 Reply
>advanced age
>7 years out of highschool

FFs you're actually serious.
Phineas Bebblemidge - Sun, 11 Aug 2019 11:06:25 EST Wc4dfmYk No.95672 Reply

What point are you trying to make except maybe pointing out to us how little you know about the human body?
Ernest Bunworth - Tue, 13 Aug 2019 13:11:02 EST 9PAJO8bi No.95687 Reply
Maybe that peak physical fitness for men is reached around 30.
The math would put OP at what, 24 at the oldest? So yeah, no.

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