General Fitness Thread - Discuss all things fitness here!

[Mamisu]

You've all inspired me to stop being lazy. Starting a workout routine today.

 

[SolidStateSurvivor]

I know this is the most basic question/issue imaginable, but where do I begin? Ever since quarantine I got out of shape and I want to finally do something about it. I don't have access to a gym, but am looking for decent resources on diets/basic stuff I can do to start losing weight and get back into my old cross country running shape. I don't really trust the stuff that shows up on internet searches since I assume they all just want to sell me shit.

Wanted to do a progress check in. It's been about 5 months in since I took the advice in this thread and seriously dedicated myself to getting back in shape. I combined the suggestions regarding calorie intake with an elimination of carbs and intermittent fasting and am down a little over 40lbs, sitting at around 158lbs total. Feels fantastic fitting in my old clothes and feeling comfortable in my own skin again, not feeling like I have this bulky gut awkwardly sticking out. Finally getting back to my pre-lockdown form.

Hoping I can reach 150lbs by the end of the year, but probably a little unrealistic, especially with Thanksgiving coming up

After that I'll move onto toning/improving my figure.

 

[Taleisin]

If you aren't training your tendons you are missing out

View: https://youtu.be/0OViN3q7sHY

 

[PizzaW0lf]

It's been a while but I've started working out.

Here's my progress so far. I still have a long way to go.

 

[IlluminatiPirate]

Here's some gym motivation
Tren 200 MG

View: https://youtube.com/watch?v=dTTxoZthmNE&feature=shares

Super saiyan 4d

View: https://youtube.com/watch?v=y7zQm5SXJkc&feature=shares

Legend- Mystique

View: https://youtube.com/watch?v=5OZ-JOSWx1Q&feature=shares

 

[glacial_pace]

It's been a while but I've started working out.

Here's my progress so far. I still have a long way to go.
View attachment 49061

dam bro lookin good keep it up

 

[IlluminatiPirate]

Fuck the doomers and blackpillers. WAGMI

 

[Craige]

Has anyone taken the monkey diet pill?
View attachment 8648

/fit/, a magical place

 

[DIGIT4L_]

Personally I have done weight training for a year consistently, then took a long time off and now coming back to it. I didn't lose much of my gains, but I have just surpassed them last week. I usually do full body of exercises I enjoy.
I start with a circuit of:
6-8 reps x 3 sets of dumbell curls, currently curling 35 pounders, this trains my biceps.
6-8 reps x 3 sets of dumbbell front raises, at 25 pounds, these train my shoulders and forearms.
10 reps x 3 sets of kettlebell swings, These help train glutes
This takes about 20 minutes. then I do 10 reps x 2 sets on a squat machine at 235 pounds. This trains my thighs and a little of my calves. By this point, I have fried my legs and arms. If I can handle it, I will also do cable flys for my chest. Usually 10 reps x 2 sets. Then I do some preacher curls at 80 pounds, do 10 reps x 2 sets of dips(not assisted). Then I do 10 pull ups for my back, as well as 10 reps x 2 sets of lateral pulldowns at 120 pounds. I usually finish off with Pectoral flys at 120 pounds. I stick to this about every other day, at 23:30-00:30.

In terms of diet, I used a TDEE calculator and found I burn 2200 calories sedentary. I took that and I made my calorie goal 2000 in MyFitnessPal. I eat around 400 calories every meal, spread out every 4 hours, so 4 meals in total. I also leave 400 extra for snacks. I usually eat around 1500 calories a day because it is hard to reach. It has reset my appetite so I am not super hungry so often. I log EVERYTHING in the app, including water. To help with this, I moved my lunch later in the day at work. At this rate, I have lost 6 pounds in about 2 weeks.

I also ensure I am losing weight by weighing myself everyday. The number usually fluctuates, but that's normal. I take my weight every day each week, add them up and then divide by 7 to get my weekly average. If my weekly average went down, I am losing weight. I have found great success with this. I have gained some good muscle and strength.

 

[Deadchief1175]

I do a PPL split and go 6 days a week and have rest day on sunday. Right now im on my last training program before i go into my cut. I've bulked since october and have gained about 20 pounds (165lbs-185lbs). I plan to cut for 17 weeks and then maintain for a month and start all over again. Wish me luck as its my first cut but this is also the most progress ive ever made at the gym. Currently suppleminting with creatine on rest day and Gorilla mode nitric preworkout on training days. Cheers everyone on their progress so far~

 

[Remember_Summer_Days]

How do I find out how many calories I burn while sedentary? I've tried losing weight in the past but it never works, I stay the same (Though I dont get more body mass either). Like how do i find out how may calories I burn a day so that I can calculate an appropiate Calorie intake?

And are you supossed to do exercise everyday? Doesnt that fuck your muscles up? (not in a good way) Like some people say do cardio everyday, I've tried that. But say I do a circuit the day before, then the next day I do cardio and my legs hurt too much, not the feels-good pain you get while exercising, but rather an acute pain on the muscle of the legs. That cant be good right?

I remember there was a point too where I was doing a lot of exercise and I was actually gaining more weight, that went on for about a month or two with the same diet I had while I didn't exercise. My gym coach told me it was cause my body thought I needed more energy it started saving more fat.

It doesn't help that I'm autistic so I have trouble getting the right position for some exercises.

I'm not in a bad shape, and I exercise 3-4 times a week, but I feel like I will never loose weight. Thankfully I've built some muscle lol.

But agorafit bros, where to look in order to lose weight? I think the first thing is to figure out the metabolism of your body, but how do I do that?

 

[Remember_Summer_Days]

AFTER I POSTED MY PREVIOUS POST NOW IM GETING GYM ADS

This is worse than the time I got gay dating ads.

 

[PizzaW0lf]

AFTER I POSTED MY PREVIOUS POST NOW IM GETING GYM ADS

This is worse than the time I got gay dating ads.

View: https://youtu.be/ooOELrGMn14?t=11

 

[PizzaW0lf]

This one is a bit more specific but does anyone have good facial exercises they can recommend?

 

[JihyoParkXX]

How do I find out how many calories I burn while sedentary? I've tried losing weight in the past but it never works, I stay the same (Though I dont get more body mass either). Like how do i find out how may calories I burn a day so that I can calculate an appropiate Calorie intake?

A young male person usually burns around 2000 calories each day, most of it at night when you sleep. High volume low calorie foods like pretty much anything unprocessed and plant-based are a good way to keep your intake under control.

And are you supossed to do exercise everyday? Doesnt that fuck your muscles up? (not in a good way) Like some people say do cardio everyday, I've tried that. But say I do a circuit the day before, then the next day I do cardio and my legs hurt too much, not the feels-good pain you get while exercising, but rather an acute pain on the muscle of the legs. That cant be good right?

No, you should be resting at least a day every week. Some calisthenics and light cardio like slow jogging or skipping is fine every day if you have that itch to exercise but it's a bad idea to run a few miles every day. If you lift weights it's generally recommended to train two muscle groups with each workout and have a day all for legs.

I'm not in a bad shape, and I exercise 3-4 times a week, but I feel like I will never loose weight. Thankfully I've built some muscle lol.

You can't lose weight and build muscle at the same time. Losing weight is pretty straightforward, calories in < calories out. Thankfully, assuming that you're quite young you should get your beginner gains quickly and become visibly muscular in no time. Don't worry much about your weight, it'll fix itself if you eat clean (no junk food, processed sugars) consistently. It's also a good idea to consume more protein since that's what helps increase your height.

 

[Sketch Relics]

How do I find out how many calories I burn while sedentary? I've tried losing weight in the past but it never works, I stay the same (Though I dont get more body mass either). Like how do i find out how may calories I burn a day so that I can calculate an appropiate Calorie intake?

And are you supossed to do exercise everyday? Doesnt that fuck your muscles up? (not in a good way) Like some people say do cardio everyday, I've tried that. But say I do a circuit the day before, then the next day I do cardio and my legs hurt too much, not the feels-good pain you get while exercising, but rather an acute pain on the muscle of the legs. That cant be good right?

I remember there was a point too where I was doing a lot of exercise and I was actually gaining more weight, that went on for about a month or two with the same diet I had while I didn't exercise. My gym coach told me it was cause my body thought I needed more energy it started saving more fat.

It doesn't help that I'm autistic so I have trouble getting the right position for some exercises.

I'm not in a bad shape, and I exercise 3-4 times a week, but I feel like I will never loose weight. Thankfully I've built some muscle lol.

But agorafit bros, where to look in order to lose weight? I think the first thing is to figure out the metabolism of your body, but how do I do that?

You can use this https://www.calculator.net/calorie-calculator.html to roughly estimate your calorie needs.
I you're like me it may take a long ass time before you start loosing any weight even with a consistent diet. I started at 210 pounds and increased to 220, which I maintained for 8 friggin months before suddenly shifting down to 160 over the course of 2~3 months without any changes in my diet.
Generally it's advised to have 2 full break days per week. Remember building muscle also increases weight, so it's less about weight itself and more the ratio of fat/muscle that gives a good look.

 

[DIGIT4L_]

How do I find out how many calories I burn while sedentary? I've tried losing weight in the past but it never works, I stay the same (Though I dont get more body mass either). Like how do i find out how may calories I burn a day so that I can calculate an appropiate Calorie intake?

And are you supossed to do exercise everyday? Doesnt that fuck your muscles up? (not in a good way) Like some people say do cardio everyday, I've tried that. But say I do a circuit the day before, then the next day I do cardio and my legs hurt too much, not the feels-good pain you get while exercising, but rather an acute pain on the muscle of the legs. That cant be good right?

I remember there was a point too where I was doing a lot of exercise and I was actually gaining more weight, that went on for about a month or two with the same diet I had while I didn't exercise. My gym coach told me it was cause my body thought I needed more energy it started saving more fat.

It doesn't help that I'm autistic so I have trouble getting the right position for some exercises.

I'm not in a bad shape, and I exercise 3-4 times a week, but I feel like I will never loose weight. Thankfully I've built some muscle lol.

But agorafit bros, where to look in order to lose weight? I think the first thing is to figure out the metabolism of your body, but how do I do that?

To find your sedentary calories, you can do either of two things. You could 1) https://tdeecalculator.net/ use this website and get a close approximation, or 2) go to a doctor and have them use a machine to analyze your BMI/caloric burn. I would recommend the TDEE, as it is less of a hassle and is accurate(with some approximations). From there, you can choose if you want to lose, gain, or maintain. To do any of these, follow the basic rules of thermodynamics: calories in, calories out. If you are burning more than you eat, you lose weight. If you are burning less than you eat, you gain. If you are burning about the same as you eat, you maintain. The TDEE calculator will tell you your maintenance calories. Choose a goal, and then choose how you are going to achieve that. Some people cannot lose weight and that could be a medical problem. TALK TO A DOCTOR BEFORE TRYING A DIET.

To achieve weight loss(or "cut" as bodybuilders call it), eat less than you burn. Track everything you eat. Put it into an app like MyFitnessPal(I use this one and it has absolutely helped, just remember to put in what you eat) and adjust accordingly. Don't starve yourself. DO NOT GO ANY LOWER THAN YOUR BASAL METABOLIC RATE. Talk to a doctor beforehand to ensure that what you will be doing is healthy and they might give you a meal plan. Make sure your doctor knows what you are doing. Losing too much weight in a short period of time is not healthy or sustainable. Currently, with the advice of a doctor, I am trying to eat around 200 calories less. I am in a caloric deficit, although I have not been getting my calories close to that number(I eat roughly 1500 calories a day, but I am not doing this on purpose, I am just not that hungry). It is healthy what I am doing, but if it becomes an eating disorder my doctor will step in. If you are trying to gain(or "bulk" as bodybuilders call it), you would generally eat a tiny bit more than usual. Usually 200 calories more a day gets you where you would want. A bulk allows you to build muscle much faster and better than a cut. It depends on what your goals are, however, you cannot do both at the same time. If you are super fat, then cut as you will have grown your muscle as you work out. If you are super lanky, do a bulk if you want to gain muscle. In terms of macronutrients, your doctor should also go over this with you before you start ANY diet. It is IMPERATIVE that you do not malnourish yourself.

In terms of exercising, this is up to you to decide. If you cannot handle daily exercise, that is perfectly fine. I train weights every other day. That gives me about 48 hours for my muscles to repair and strengthen(When you lift weights, tiny tears in your muscle do happen, which when repaired, makes you gain muscle mass). Some work out every day, others 3 times a week. Some focus on cardio, others focus on weights, and some do both. Some like yoga. Whatever you choose, you are exercising. Nobody will judge you on it. The saying "No pain no gain" is absolutely true, however, it is more of an ache like your body gets tired. Not an ouch pain. If you feel bad pain, then you should do it less intensely or stop it altogether. If you are injuring yourself constantly that will fuck you up. Nobody wants a torn bicep. Whatever you do, I would recommend that you make your own workout plan based on what a personal trainer says(CERTIFIED****** CANNOT STRESS THIS ENOUGH. I know people who bought theirs online and it sucked ass because those "trainers" were not personalizing their workouts), and when you want to change things up and align better with your goals, form your own. I did that and I kept some exercises I used to do on day 1 and I added and removed a few others. It all depends on what you enjoy. Exercising should be fun, not a chore.

Before I post this, I do want to add: Wherever you are in your fitness journey, you are doing great. Most people do not ever go to a gym. The fact you showed up even on days you didn't feel like it is already impressive. Don't do supplements or steroids or whatever else(this is for everyone if absolute beginners see this), most supplements are not FDA-approved and manufacturers can sneak in whatever they like in them. The fitness industry is full of lies and truth. The truth is easy to find when you sift through the lies(More Plates More Dates on YT explains a lot of things, especially about steroid use as he used steroids in the past, much like Arnold Schwarzenegger and Noel Deyzel, who I also recommend you watch. Both Noel and MPMD have great advice). Lower expectations. You will not look like a Gymshark model after 6 months. Nobody does, almost all of them took something or spent many years (5 or more) to get to where they are. Fitness requires dedication and as you keep going through the motions it does get easier to accomplish.

I will say, one thing that shocked me after I started my diet and eating less garbage was how different soda and chips taste. Those get you at a young age, but when you stop eating them for a while and eat them again, they taste usually worse. Sprite does not hit as hard as it used to. I have lately been craving pickles, which is something I have never liked since my childhood(the dill kind) and now they slap so hard. When your tastes change, that actually can help you avoid those foods easier. Although don't deprive yourself of them, you can eat unhealthy stuff every once in a while. The key is moderation. When I started my diet I was at 172 and I dropped to 158. This was over the course of 2 years (I took a very long break between my last loss which got me down to 140) and I gained a little. But I have been losing weight consistently for about a month now, dropping from 165 to 158. Good luck, I believe in you bro.

 

[Sketch Relics]

I remember there was a point too where I was doing a lot of exercise and I was actually gaining more weight, that went on for about a month or two with the same diet I had while I didn't exercise. My gym coach told me it was cause my body thought I needed more energy it started saving more fat.

Oh something else to take into consideration is that you may not necessarily be gaining more fat, your body might just being storing fat differently than when you weren't exercising.
I used to have quite a bit of deep organ fat that made my stomach jut out a little, though the skin was tight. After I started working out my body burnt through the deep fat, causing my inner frame to shrink quite a bit, but began storing the fat under the skin. So I don't look very toned atm, though you can still tell I have muscle underneath.

 

[PizzaW0lf]

Pardon my french but,

I just want to stop looking like a skinny-fat faggot for once AARRRGHHHH!

Anyways, I have some incredible news to share. I can do 5 pull-ups in a row now. Before I could barely do 2.

 

[glacial_pace]

Pardon my french but,

I just want to stop looking like a skinny-fat faggot for once AARRRGHHHH!

Anyways, I have some incredible news to share. I can do 5 pull-ups in a row now. Before I could barely do 2.

bodies are made mostly in the kitchen, my dude. start tracking everything you put in your body