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Anonymous
Sup /fit/

This is my first time posting on these forums, here is my story...

I used to be a fat fuck, terribly fat, obese. I lost 4 stone.

But after my 2 years of strict dieting, i'm left with this. A flat chested, piss armed, skinny-fat looking body. I have some very small definition around my uppper abs because i occasionally do a few hundred scrunches every couple of days. other than that i pritty much do no excersize, a mile walk a day maybe...

I am really unfit, quite lazy. And don't eat that well.

HALP ME /fit/! =[
>> Anonymous
EAT LIKE A SON OF A BITCH & TRAIN LIKE A MOTHERFUCKER
>> Anonymous
1. stop bein lazy
2. eat well.
>> Anonymous
google 5x5 strenght training stuff, they say it's the best for beginners
>> Anonymous
>>181684

CURLZ FOR DA GURLZ THEN


but in all seriousness, dont just lift and do this just to look pleasing for other people, do it for the sake of your own health.

Your motivation should be that youll probably live longer if you start living healthy right now. And since you want to show off them muxcos so much to da gurls, you should be motivated enough to get ripped. nao du it fgt.
>> Anonymous
>>181686
Benches and curls.
>> Anonymous
Hahahaha, i gotcha

cheers
>> Anonymous
How did it take you 2 years to lose 4 stone on a strict diet?
>> Anonymous
>>181699

Because even though i dieted properly and kept dieting, it was a very slow and steady loss...
>> Hitler
How tall are you and how much do you weigh?

If you want a big chest and bicep muscles you need to start lifting weights. The best thing you can do is to go a gym with a friend.

To work your chest, you need to bench press, using both inclined and declined bench presses. Do not bench press without a spotter, you could hurt yourself. To work your bicep muscles, you need to use dumbbell and barbell curls. There are also many machines that you can use to improve your biceps and chest, you really need to look at getting into a gym.

I'd suggest working all of your muscles instead of just your chest and biceps. If you want to lose weight do cardio and make sure you have a very healthy diet.
>> Anonymous
>>181708

I'm 6 foot, and 11stone

I think i have some excess skin also.
>> Anonymous
Time to give the same damn adivce to another lazy shit.

1. read Starting Strength
2. Follow the workout to the letter
3. Eat like Obelix
4.??????
5. PROFIT.

Squats + Deadlifts + bench press + press + power cleans + HEAVY WEIGHTS + 6 months of dedicated training = VERY, VERY STRONG PERSON.

Go do it now.
>> Anonymous
>>181723

Also... you'll be very nicely built from head to toe. Throw in some weighted pull-ups to get some nice backs, and you're going to be busting out of all your skinny-fag t-shirts.
>> JESUS
Dont forget squats. Or you'll be Mr chicken legs.
>> Hitler
>>181713
Don't worry about the excess skin, that will be taken care of once you put on muscle. A bit of cardio work wouldn't hurt either. You have a good body mass index, which means you have a good weight for your height.

You have a lot of potential to put on muscle. Give it 2-3 months at the gym and you will see results, hopefully that will be enough to keep you motivated. We cant force you to put the work in. You need to stop being lazy, get yourself into a routine, eat healthy and lift. It all comes down to how much effort and dedication you put in.
>> Anonymous
Op here.

Thanks for all the advice, its all been taken to heart
>> Anonymous
how about reading:

fighting fit - the complete SAS fitness training guide (adrian weale)

just started to work out, seems to be a good guide...