- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
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Board: /fit/
"/fit/ - Fitness" is 4chan's imageboard for weightlifting, health, and fitness.
- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements
CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
Supplemental reading: Harsh's /fit/ Wiki
Muay thai
Judo
Boxing is very effective everyone knows this. Muay Thai only for leg kicks. And judo for takedowns and the basic grappling. So much in bjj doesn’t actually work in mma. All that fancy stuff simply doesn’t apply when punches and elbows come into play. Judo is just more realistic
Why am I like this? Is everyone like this really and they just say they're full when they don't want to eat which I also do even though it's a lie?
>You go to flex in the mirror as you do every morning (its routine bro)
>To your utmost horror, you discover that you now look like this gentleman
>What steps are you taking in terms of looksmaxxing and all other techniques to better your general appearance to ensure the fact that you do not die alone?
For the calorie counters who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous Thread: >>74780182
Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well
What are your goals for this week? What do you plan to achieve? List it all down.
Take a deep breath, hold it and exhale, move at your own pace
We're ALL gonna make it
The motivation thread is open
![if-you-asked-for-a-muscle-building-program-in-2012-9-times-v0-igbmfkypzr1c1[1]](https://i.4cdn.org/fit/1722091042998739s.jpg)
He also posted a lot of photos on social of him eating asperigus and fish.
What is the likelyhood he did get big again, or if he put on muscle he was on steroids? I don't see how anyone could put on much mass with as little fish as he was eating.
Deadlift?
Roman chair back extensions?
Gay sex?
It's 2024 and nobody has questioned this yet....
I am a high-school drop out, so you can imagine my intelligence level not being very high, right?
Well, why is it me, the person of very low intellect, who failed high-school, who will now ask the following question to you all
Protein Synthesis does not take into account the repairing of joint, tendon, cartilage, and other micro-tears to the non-Muscle tissue related parts of the body that also require repairing and rebuilding, and these repairs take longer than 48 hours, it can take upwards of a week for these other parts of the body to heal and repair
So how is having a frequency of only training each lift once a week a bad thing then? Seems like taking 7 days off between each time you train a specific muscle is actually the best way, so the brosplit guys who train chest monday, back tuesday, legs wednesday, shoulders thursday, arms friday, they were actually right all along it seems.....
It is baffling to me that 100's of PhD exercise science experts failed to take into account the healing process for joints, tendons and cartilage and only zoomed into focusing on the protein synthesis for muscle tissue repairs... how did i, as a high-school drop out dumb person, think about something that nobody else does?
Seems like the bros were unironically right
Brosplit is the best routine, because it takes into account repairing of joints, tendons, ligaments, cartilage
Do you agree/disagree with him?
Why are we not all eating horse
How is bulking so fucking hard, I ate like 2500 calories a day and still it's dropping.
Vitamin A, C, B3, Zinc, Copper, K2, D3, E (Natural sources as much as possible)
Supps:
Collagen, Glucosamine
Creams:
Moisturizer with Vit A, aloe vera
Workout:
Weight train 5 days, heavy cardio 2 days, 10k steps a day
Avoid:
Sun at midday (morning or evening sun for less than 20-30 minutes is good)
STRESS
Bad diet
Bad sleep
STEROIDS
2.Vit D
3.Magnesium
4.Creatine
5.Beef Liver
Let me guess, you need more
>less anxious
>can sleep anytime i want
>workouts are still banging
>never sore anymore
Wtf is going on
I've been on a Arnie split where I train chest+back then Arms (bicep, tricep, shoulders) then legs.
Would chest+biceps, back+triceps be better? where would I fit shoulders in? Leg day? That sucks since I only do 1 leg day a week.
But in reality there are 4 (four) plates on the bar, wouldn't it make more sense to say you bench 4pl8 instead?
Am I retarded or is it intentionnal to say you bench less weight while in reality you're lifting more.
This shit is reddit tier non-sense.
this board legit feels like a bunch of bots, brainrotted millennials/zoomers and schizos right now
/fit/ is even being outposted by /pw/ and /adv/ these days, /adv/ being one of the slowest boards lmao
how do you even go about fixing this?
>tired of auschwitz mode
>started lifting semi consistantly 8 months ago
>went from 140-160lbs
>been stalling for a month
Some days are just harder than others.
>its one of those days
oh well
- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)
>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png
>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/
>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculators
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
Previous:
>>74750725
For your suffering you have nothing but this body but $500k in cash in a safe
What do you do to get in shape
No meme answers
> Regular shoes deform the feet, negatively alter posture and hurt the knees.
> The fed state is as, if not more important than the fasted.
> High serum cholesterol levels are the biggest atherosclerosis risk factor.
> Carbohydrate, including sugar, doesn't cause type II diabetes.
> The condition of the galea aponeurotica likely is at the root of male-pattern baldness.
> Sunlight does not necessarily produce permanent photodamage.
> A diet should be as diverse as possible.
>programs
Simon Says Starr
>advice
Try harder.
Being your 20s is absolutely nothing like taking steroids lol, the fuck is this retard on about
Great argument
why did I do something so stupid
the first day was fine, the second time my legs were already sore before starting and by the end i finished on the ground with cramps on both my calfs
should i keep pushing or wait?
pic is unrelated
>drop 70 lbs. and get fit
>get rated a 7 or 8 on /soc/
>girls start hitting on me now
>invited to go partying & drinking
>they find out how awkward and un chad like I am\
>girls lose girls lose all interest
Don't let the incels fool you. Being attractive is simply not enough. Girls only want 4 types of man: The confident chad, the daddy, the thug, and the dark triad psycho. If you're not one of them, you either larp as one or it's game over
wtf was his problem?
FACT: life is better for attractive men, even heterosexual men treat handsome men better
FACT: the physique that women find the most attractive in men has consistent been shown to be a physique with low bodyfat and moderate(!) muscle mass
FACT: this is achievable natty
FACT: this type of physique will improve overall physical performance and health
FACT: this physique, or rather the steps need to acquire and maintain it, are beneficial to longevity
Conclusion: lift for women, not for mentally ill roidtrannies.
BONUS FACT: Homosexual men consistently prefer far more muscular male physiques compared to women
Read the r/steroids wiki.
No Steroid Source Talk.
If you ask about sarms you're not going to get a good answer.
Previous: >>74753447
I refuse to do deadlifts and squats.
I refuse to do low reps for strength training.
I refuse to eat plant-based protein.
Cry about it.
![Screenshot 2024-07-27 at 13-51-15 Coach Brads Vlog Epis[...]](https://i.4cdn.org/fit/1722081323850382s.jpg)
https://www.youtube.com/watch?v=I5E8DJxP1Zg
>Free testosterone: 11 pg/mL
>31 years old
How bad is it? Do I just transition at this point?
Is the Mongolian diet of fresh meats and fermented dairy actually healthier than a standard bodybuilding diet (balanced carbs, low fat, with the right amount of protein)?
For the dessert devourers who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).
>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html
>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous Thread: >>74773171
>"looking huge"
>most womens arms are still bigger than mine because of fat
>all of them eat high carb high sugar diets
Ketobros?
They have a good looking face, are tall, most of the time are rich but they still roid.
They live life on easy mode but still wanna risk their health and longevity beauty with roids, why does it really happen? Is the hoe market really that inflated?
My hip bones are just too wide and there's nothing I can do about it.
All I can strive for now is looking as big as I can with a shirt on, focusing mostly on arms, lats and delts.
>the most dyel statement you've ever heard
Every time. Except for this one because I'm just referencing it. You see it and you know he's about to say something stupid. Is it just one guy who's retarded? Or is he just trolling us? Or did the image come from some anime who's entire target audience is retarded non lifters?
>put like 2 dl of it in my water bottle every time i refill it
>literally feels like i'm on stimulants
>better than any energy drink
>don't even need caffeine anymore
why aren't you baking soda maxxing?
I'm going to show the person cutting my hair pics of the actor here, But I just want to be able to explain to them what I want so they don't fuck it up.
I'm working out for 3 and half months and not seeing any change. Getting bodyweight equal protein. (sometimes lower)
today is my first day in the gym , is there a routine i should follow or something i should do? or spending an hour on the treadmill seems very mundane
What's for brekkie lads?
I've been lifting 4 days a week for 7 weeks now (I'm a beginner) and I'm experiencing a few things :
General fatigue/completely drained after my workout
Waking up at night and being unable to fall asleep
Lifts are a still progressing but I think at a slower rate
Generally feeling more anxious throughout the day (could be poor sleep)
I'm scared to take a week off though because I'm worried ill lose progress
![ad4397cccdc00aad786823bc861a7938[1]](https://i.4cdn.org/fit/1721964195261993s.jpg)
### Day 1: Upper Body Strength
**Warm-up:**
- Jump rope: 5 minutes
- Dynamic stretches
**Workout:**
1. **Bench Press**: 4 sets of 6-8 reps
2. **Pull-Ups**: 4 sets of 6-8 reps
3. **Overhead Press**: 3 sets of 8-10 reps
4. **Bent Over Rows**: 3 sets of 8-10 reps
5. **Dumbbell Flyes**: 3 sets of 10-12 reps
6. **Face Pulls**: 3 sets of 12-15 reps
**Cool-down:**
- Static stretches
### Day 2: Lower Body & Core
**Warm-up:**
- Jump rope: 5 minutes
- Dynamic stretches
**Workout:**
1. **Squats**: 4 sets of 6-8 reps
2. **Deadlifts**: 4 sets of 6-8 reps
3. **Lunges**: 3 sets of 10-12 reps per leg
4. **Leg Press**: 3 sets of 10-12 reps
5. **Russian Twists**: 3 sets of 15-20 reps
6. **Plank**: 3 sets of 1 minute
**Cool-down:**
- Static stretches
### Day 3: Power & Endurance
**Warm-up:**
- Jump rope: 5 minutes
- Dynamic stretches
**Workout:**
1. **Power Cleans**: 4 sets of 4-6 reps
2. **Medicine Ball Slams**: 4 sets of 10-12 reps
3. **Kettlebell Swings**: 3 sets of 15-20 reps
4. **Battle Ropes**: 3 sets of 30 seconds
5. **Box Jumps**: 3 sets of 10-12 reps
6. **Farmer's Walk**: 3 sets of 1 minute
**Cool-down:**
- Static stretches
> Will it ever return?
>Is there any other substance that has very similar effects??
It's not fair bros. I should have stocked up when I had the chance.
-20 situps
-200 jumping jacks
-10 bench presses
-5 pushups
what should i change/add?
>Follow the program
But as I am not a pro or even a functioning human, me following instructions is just prone to failure. I am fucking something up without knowing and waste all my time. Problem is that even if you say what I need to do, I could just be doing it wrong but think I do it right and ruin everything.
>Ask friends for help
I have no friends
I started using supplements - Creatine (idk how long I've been using it, maybe 4-5 months?), Whey Protein (a month and a half ago), and now I started using Beta Alanine.
I go 3 times a week , it's what my gym trainer recommended, I stay there about 2 hours. but I'll ask him to write a Monday to Friday workout sheet to spread it out a bit more.
you should be doing this everyday, especially if you sit a lot or are experiencing knee pain.
I'm so glad I didn't eat this garbage that much growing up. No wonder Amerimutts are obese. It's over for them the moment they are born.
These individuals are some of the most soulless, automated and emotionally barren people who for some reason have their advice championed by millions.
People need to start lifting like they have a fire lit under their asses once more. Have fun working out folks.
Like, we all knew he was roided to the gills.. But now there's proof and a confession.
How is his brand surviving that?
>173cm (5'8) barefoot in the morning
>deadhang and pic related regularly for a few extra centimetres, feeling tall
>i dont have an inversion table so i hang off my bed
>do deadhangs any time I see a bar or ledge. i hang off my stair bannisters every morning. from the ground floor looking up, it probably looks like ive hung myself
>do other stretching exercises like lie down on ground in push-up position and push up but keep waist firmly on the ground
>stand with back to wall and reach my hands as high up to the roof as possible, while maintaining finger contact with wall then try slowly inch forward
>stretch my legs/hips as much as i can
>made the seat on my bike too high so i stretch to turn the pedals, someone on /fit/ said this makes you taller
>keep a thin frame with tidy clothes that give the illusion of height
>stay slim and avoid squats incase the extra weight compresses my height
>wear lifts in my Nike Air Maxes or boots
>keep fluffy locks of hair for extra perception of height
>stand tall at all times while keeping feet together to keep torso higher to avoid height loss
>keep a distance between me and taller people so nobody notices my frauding
>gravitate towards old ladies and kids, as they are always smaller than me
>avoid taller guys like the plague
>felling taller and taller every day
>now 176cm in the morning
>"how tall are you?"
>"who me? im 5'9 chief, and you?"
I NEVER BE 12%BF
What is /fast/?
Fast is a thread for the discussion of intermittent fasting, fasting, dry fasting, and fat fasting
While fasting alone is fantastic for your health, Consider doing a ketogenic in addition to become god mode
Snake juice:
https://www.youtube.com/watch?v=-s-xjsR89XI [Embed] [Embed] [Embed]
>how can I get a quick rundown? Where can I start?
https://www.dietdoctor.com/intermittent-fasting
https://www.dietdoctor.com/longer-fasting-regimens
https://www.youtube.com/watch?v=9idhb2aAfns [Embed] [Embed] [Embed]
IF AND LIFTING:
http://www.leangains.com/2010/04/leangains-guide.html?
>any more info?
https://idmprogram.com/fed-fasted-state/
https://medium.com/the-mission/the-sweet-spot-for-intermittent-fasting-9aae12a2158c
https://www.youtube.com/watch?v=PKfR6bAXr-c [Embed] [Embed] [Embed]
https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/
>Doesn't salt make you explode?
https://www.youtube.com/watch?v=amJ-ev8Ial8 [Embed] [Embed] [Embed]
WHY YOU SHOULD BE DOING KETO:
https://www.youtube.com/watch?v=Dan8qtgQRi8 [Embed] [Embed] [Embed]
>autophagy:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/
https://greatist.com/live/autophagy-fasting-exercise
https://www.dietdoctor.com/renew-body-fasting-autophagy
https://selfhacked.com/blog/autophagy-benefits-and-how-to-harness/
http://roguehealthandfitness.com/intermittent-fasting-boosters-autophagy-enhancers/
http://roguehealthandfitness.com/coffee-is-associated-with-lower-death-rates/
http://www.tandfonline.com/doi/pdf/10.4161/auto.1.3.2017?needAccess=true
>Fung talks and lectures:
https://www.youtube.com/watch?v=tIuj-oMN-Fk [Embed] [Embed] [Embed]
https://youtu.be/PSR82vmZ5lk [Embed] [Embed] [Embed]
https://youtu.be/v9Aw0P7GjHE [Embed] [Embed] [Embed]
Extra:
DRINK COFFEE, DRINK GREEN TEAS
https://www.sciencedaily.com/releases/2017/08/170827101750.htm
https://www.ncbi.nlm.nih.gov/pubmed/24769862
>you will create a muscle imbalance
That’s not what I’m asking
>open fracture
>now x-ray shows deep bone infection developing
go on without me bros, just be careful at the gym