- 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
>inb4 nothing works, Bryan Johnson looks 90.
Glycine and N-acetyl-cysteine actually went through a HUMAN clinical trial a couple years ago showing they indeed do shit: https://www.bcm.edu/news/glynac-supplementation-reverses-aging-hallmarks-in-aging-humans
I think there's a pretty decent consensus that methylene blue and astaxanthin also do shit too. I recently started on a few grams a day of chokeberry and blackcurrant powders, thoughts on those?
What kinda pills are /fit/'s elite reaper cheaters poppin'?
I fear sarcastic responses but I’m genuinely curious and willing to learn how to be /fit/
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 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://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
previous
>>75573341
I could probably kill a medium-sized dog, but an eagle would probably slit my throat.
>Post things you want for Christmas
>Can do 1/2/3/4 for reps minus the 1/4 because deadlifts are a meme and I do overhead with DBs
>Had a cardio phase a few years back, peaked at 6:30 min/mile
>Used to climb up long sets of stairs in an apartment building I'd sneak into
>Wear baggy clothes to hide my powerlevel
>Get mires irl here and there
>Have over ~300k in savings and various investments
>Make ~50k a year
>Never touched, kissed or even smelled a Women outside of arm length in my life
>Never talked to a women outside of obligation
>Fap once a week to because I've noticed fapping more than that makes me lethargic
>No fastfood, no smoking, no alcohol/drugs, meditation, dont really own a lot of stuff
Any other Wizards living the life?
For diligent dieters 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 lose fat much quicker. No lifting results in the body eating 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: >>75602317
>she tells me that she shouldn't have to and that I need to take personal responsibility
are people not meant to help each other? what the fuck does 'personal responsibility' even mean anymore when people say it? 'personal responsibility' has just become a buzzword now for not helping someone
>find out the max. stretch position for the specific muscle
>take a weight that you could hold in that position for 45-60 sec.
>execute
>You're done with this set. Rest for approx. 30 - 90 sec and repeat 4 more time.
Ditch X reps x Y sets for 1 rep - max. stretch workout, /fit/. Full ROM is the .wav of strength training. 1 rep max stretch (1RMS) is the new .mp3 of fitness. All the data prove that the eccentric phase grows the muscle, so why would you want to waste your time for all the noise that does nothing for you and perform full ROM or even lengthen partials?
Embrace the new deity and bow to 1RMS. Tear your muscles for the fitness gods. You will grow like a beast and will never feel fatigued again.
I don't trust "the science" because the same retards who say smoking is "LITERALLY THE WORST" also think basedbean oil is better for you than butter and that red meat is less nutritious than peanut butter.
What the fuck should I do, this shit drives me crazy
>gently down the stream
>merrily, merrily, merrily, merrily
>life is just a dream
Are there back exercises which are better and more complete than this?
>inb4 do several exercises
Yes yes but if you had to pick ONE
>angel: but he’s already only 5’7”, why don’t we let him keep his hair?
>g*d: no! and for your insolence I’m going to also give him an IQ of 85 so he has to work shitty jobs his entire wretched life
>angel: yes m’lord
>currently no appetite in over a week
>still go to the gym but can feel the gains wither
how the FUCK do i eat without throwing up right now?
>no longer coughing up tons of mucus
>breathing feels easier than it ever has
>tremors have subsided
>can actually focus at work now
>running stamina practically doubled overnight
I can finally see a light at the end of the tunnel but even more than a month out... All I can think about is that stupid fucking vape and how badly I want another.
Has anyone here quit successfully?
>Vegan diet? I don't promote self harm.
>I'm a VEGETARIAN.
it's extremely similar to mine except i have a slightly higher sagittal crest
https://youtu.be/ROn5XQbSVwY?si=GitZG3sRatUG_yf2&t=79
Is this true?
I started on 15 "UNPROVEN" "ALTERNATIVE" hair chemicals a couple months ago that actually appear to fucking work, at least in combination.
What is this board using for hair besides min/fin/dut that ACTUALLY WORKS?
>Protein Bar
>Protein Shake
Lunch
>Protein Bar
>Protein Shake
Dinner
>Protein Bar
>Protein Shake
Every time I do a certain exercise, I always feel a connection towards the "incorrect" or opposite muscle goups.
Example:
>lower back with squats
>forearms when doing pull-ups/pulldowns
>triceps with bench press
>back and brachialis with curls
It's as if my weaker muscles are taking over when doing more taxing movements. Anyone else experience this?
>squat racks occupied by a landwhale and her tooth pick boyfriend
>toothpick is struggling with 1pl8x5, landwhale is quarter squating with just the bar
>ask them if I could take one or work inbetween them
>"umm no sorry haha"
>just pick up a 20kg plate and do some pistol squats
>wake up next day
>legs and glutes are sore for the first time in months
man these are so based
thinking of alternating them with barbell squats and trying push the numbers up as high as possible
ONES YOU GAVE OR ONES YOU RECEIVED
Women with big asses can twerk to stay warm?? Every day I am in awe of the human body
please help
>still paying to share equipment with other "people"
Post your setups, discuss equipment, nutrition, routines, DIY solutions, etc.
>programming advice?
Try harder. Autoregulate.
>diet advice?
Put the fork down. If you can't see abs, you're fat.
Previous: >>>>75602317
Post lifts if and only if you can meet at least one of the following at a bodyweight under 145kg pounds.
>205 bench
>635 squat
>555 deadlift
>Natural hair
Why can't you follow her example, /fit/?
What more could i have done?
>no need to ohp, do couple sets of front raises or flies after if u really want to
This kid on YouTube apparently trained to failure for 300 days straight and his arms blew up.
>come back
>bench press goes up 5kg
He was right...
>compound lift PRs stopped recently
>okay, guess i am getting leaner and my bodyweight exercises like pullups and dips should incr-
no, they also dropped
>has slav muscle-building genetics
>has a jewish mind & financial resources
>still looks like shit
I'm beginning to suspect this guy is a little untrustworthy
>home gym is unaffordable because everything is so expensive
>filters lanklets
>filters bloatlords
>filters backlets
>combines two other GOATED exercises [under + overhand grip]
>does the least wear on the joints and tendons
>works out the most muscles of any pullup
give me one reason >you haven't started this exercise
![24kgironkettlebell-24kgcastiron-24kgkettlebell-castironkettlebell[1]](https://i.4cdn.org/fit/1734671462929441s.jpg)
72kg
Thoughts
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
>he has no idea what he's doing and is teaching her all wrong
>her form is all fucked up and she's headed to snap city
How do I approach this without making him look like a bitch in front of his GF?
Bonus:
Use the last Three digits for a set of Squats
>his wife comes over, rubs his shoulders and says they should pick up their son from day care
>I instantly get love-mogged
https://files.catbox.moe/35nnkn.txt
https://mega.nz/folder/iNIgxIIZ#Va7qpYjD5M7oe2pszyTZjQ
That's all
>Don't get insulted for physique
This is how you know you have made it.
>lean
>drink water
>bloated
1. white rice with sea salt
2. pressure-cooked bell pepper juice for vit c, folate etc without fermentable fiber
3. beef
3. scallops (for satiety to eat less if gut needs rest)
That'll keep you reasonably focused while you figure out how to recover.
The concept:
The Aquatic Ape Diet minimizes gut irritants by mimicking man's littoral ancestral diet, as ancient shell middens attest. (Wo)man is the wading animal, as Japanese ama divers attest. Meanwhile man is a distance-running savanna spear-chucker, hunting large fatty game. Thus humans prefer both fish and red meat, starch and fat, fruit and vegetables.
This elimination diet is meant to be the last resort before medical intervention. Few people will need to go to such extremes, except perhaps when recovering from a flu. However it's helpful to know what the minimum viable diet is, so you know how to cut back without sacrificing acuity.
Full text pastebin here, critique away:
https://rentry.org/brr9ev5h
Previous discussion of elimination diets on /fit/:
https://desuarchive.org/fit/search/text/%22elimination%20diet%22/
and Aquatic Ape:
https://desuarchive.org/fit/search/text/%22aquatic%20ape%22/
https://desuarchive.org/fit/thread/70818665/#q70820927
In 2004 she was voted sexiest woman in the world.
What has gone wrong since 2004?
Also drink ground coffee (black), raw milk from a local farmer, and tap water (not Americano), sometimes sparkling water.
Am I doing well?
my left pec is lagging behind the right
figured I'd focus on balanced exercises and "brush my teeth" with the left for a while to even them out (a week so far)
today I'm stretching with an elastic and noticed that the right side of my back activates so much more than the left
the problem is a lot worse than I thought
how do I bring 1 shoulder up to speed with the other?
Am I doomed to 3-day full body forever?
Every 4 day split has a Saturday as optimal day.
>tattooist said can do it larger cos my arm is pretty big
>Feel great
>Eat
>Suddenly feel tired, brain fog, no motivation
Why does this happen?
>Early 20s
>Go to the gym for years but don't make much progress, gain some strength but never any much muscle besides constant bulking/cutting cycles
>One day get some neck pain and upper back pain when standing too long or jogging
>After months of doctor appointments and physical therapy get an mri and find out I have a very minor bulging disc but is not impinging on anything
>Flash forward 2 years later
>Gain 40 lbs from a combination of being sedentary of fear of aggravating my neck and overeating to cope
>Also start developing thumb tingling which I assume is a result of overuse of the computer over the last 2 years and no exercise.
>Most recent visit with my Doctor, told me that I shouldn't be afraid to exercise more since the disc bulge was very minor and the pain I am experiencing is more likely from poor posture and stress since I have always been a very anxious person.
My question is, how silly would it be to attempt to use Anabolic Steroids being unfit as fuck just to help with my chronic conditions? I have always had a lot of trouble gaining muscle, but I feel like if I could it would help my back and neck with some actual support. I have already started a diet and restarting physcial therapy as well as planning on pushing myself with some light cardio even if it bothers my neck but I have been through all that before and am not that confident how it is going to help me. I don't even really care about looking good, I just want to feel normal again. I want to go hiking. I want to be able to go running for multiple miles again. Heck, I want to go grocery shopping without worrying about my neck acting up. I am getting pretty desperate here but don't plan to give up.
If you look up causes, they are all bullshit. Not eating enough fiber. Sitting for too long.
Fucker, plenty of animals don't eat fiber and don't get hemorrhoid. Old people almost all universally have to cut sweets and junk food because of painful shits.
Everyone that has tried any diet that cuts processed food, sugar, or inflammation causing foods has obtains a perfect asshole. Even keto bros who eat almost zero fiber, their butt trouble goes away. You could eat bacon and eggs three times a day and have a perfect butthole and take perfect 1 wipe shits
Its maddening. Especially this time of year. I have fallen off the wagon and have eaten a lot of cookies and pies and surprise surprise, painful buttons has returned.
I don't get it. Like really google it. Nothing will admit that eating sugary food causes this stuff.
Like sure, I didn't eat enough brocoli. There is no way it's caused by cake and pies despite it always happening when I eat lots of cakes and pies. It is my lack of lettuce
So that means macro-tears=Even bigger muscles?
My job? Total dream. I could bring my dog into the office if I wanted, but honestly, why would I when I’m too busy enjoying the free coffee, our cool playground, and the rec center we have on-site? Did I mention the 5% 401k matching? And the catered lunches? Oh, right, forgot about that. Anyway, back to gloves, what’s the absolute finest pair I can get? I expect nothing less than perfection. Spare no details. Only the best.
how can i maintain/retain my strength & muscle?
Seems like a good way to prank someone.
Thoughts?
>working twice as hard to look half as impressive as someone who roids
What's even the point?
>inb4 dyel
I worked my fucking ass of in the last 5 years and I doubt it was worth it. There is a ceiling that is simply impossible to break natty without having lifting be your fucking full time job.
Pic related is about as far as you can go natty unless you have 1% genetics. People unfamiliar with fitness can't even tell if you lift.
Go on without me, bros. Remember me as a man who almost made it but was struck down by God in fear I might surpass him.
Anime and manga being associated with squirting onlyfans gym girls made it lost its cool
Shit , every normie goes to japan now
So whats the cool thing to like that normies dont know about?
Chinese comics , indian comics or what? Where some mc meditates, gets jacked and rapes females?
https://www.youtube.com/watch?v=yTXfy5IWOkg
Would you call him a roidtranny to his face?
What the fuck, bros?
IM 25 AND MY BIOLOGICAL CLOCK IS TICKING, WOMEN OR MONEY WONT MAKE ME HAPPY, GETTING SENT TO A MISERABLE SHITHOLE AND GETTING SHOT AT WILL FUCK WHY IS MY ENLISTMENT TAKING SO FUCKING LONG SEND ME TO THE FRONT NOW RAAAAAAAAAAAAGJ!!!!!!
If you're not experiences you're deluded dyel
Also, how do i boost my testosterone (not using any type of steroid)
>omad
>low-carb (kills food cravings, full keto not necessary)
>no alcohol
>no sugar
in my brief experience, controlling what you eat is far more effective than the degree of exercise you do. also, eat eggs every day, and bolster your one meal with butter
>EGGS, MILK, BUTTER, GREEK YOGHURT, CHEESE
meat isn't necessary either, which ought to be good news considering how often i see complaints about how expensive it is, good luck anon <3
>https://www.youtube.com/watch?v=Dan8qtgQRi8
>https://youtu.be/KHaCKudtVi0?si=Ji9ky5ufsqbi2Yd2
Pic related: some other anons kid