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Hanh !uYPdNE/joA
/fit/,

I'm looking for any advice/how-to/images that can help teach me tone up my upper abdomen. Aswell are weight training, are they any tips in terms of working out my arms.

Side note; yes. I know I'm a fatty. Cardio/Dieting/Weight Training FTW. It's processing, slowly.
>> Somewhat !rK4K86e49M
in before 100 anons trying to extract your address
>> Anonymous
Your arm and midsection definition will come in naturally as you lower your bodyfat. Don't be afraid of weights heavier than the pink dbs the aerobigeeks use.

Any specific questions?
>> Yoshi ? !ozOtJW9BFA
Work them out 2-3 times per week, and use a rep range of 10-15.
Side note: Fuck the arms head to the squat rack. :D
>> Hanh !uYPdNE/joA
I'm leaving for the gym in about 30 minutes, so hopefully I can start tonight with whatever advice is given. Thanks.
>> Hanh !uYPdNE/joA
What's the best way to work out tri-ceps?
>> Ted
Your not a fatty. Though Im getting a chubby.
>> Anonymous
>>36115
SQUATZ! Seriously though, do some squats. For triceps, you can do skullcrushers, standing tricep extensions, tricep pulldowns on a machine, or close-grip benchpress.
>> Anonymous
By letting me put my dick between your nice big tits and doing ab crunches until I jizz.
>> Yoshi ? !ozOtJW9BFA
>>36123
What about triceps?
>> Ted
I dont like where this is going, even though I posted the lame chubby joke.
>> Anonymous
jump rope or swim.
>> Hanh !uYPdNE/joA
>>36123
So what? 2 crunchs and we're done? Weak. Ahahaha.
>> Hanh !uYPdNE/joA
>>36124
I want to strengthen my tri-ceps, except I'm clueless to what work out is most effective there.
>> Anonymous
>>36133
http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
>> Hammerknife !7ITukp3Pj2
Bench Press. Military Press. Go.
>> Yoshi ? !ozOtJW9BFA
>>36128
Jump roping is great, however I wouldn't suggest swimming to anyone, simply because walking or jogging has the same cardio effect plus they strengthen bones.

http://www.shapefit.com/training.html
This is a great web site with gif's to show you how many different lifts are done. There are over 30 different tricep exercises with instructions and gifs for each one. Hope it helps.
AND DON'T FORGET TO HIT THE SQUAT RACK AT THE GYM!
>> Anonymous
>>36144
Just for future reference, what cardio do you do after your legs are sore from the ass-kicking SQUATZ (and weighted lunges, deadlifts, etc.) gave them?
>> Anonymous
     File :-(, x)
>>36087
This.

It may look like a plastic piece of shit, but it works. This pretty much fixes your entire upper body and you pretty much fix your legs with the cardio, so this is all you'll need.

Trust me.
>> Anonymous
Tits or GTFO. Gogogogogogo
>> Yoshi ? !ozOtJW9BFA
>>36158
I either jog for 30 mins firs thing in the morning when I wake up. If I do cardio after lifting I'll do 20-30 mins of what ever(bike, elliptical, or treadmill).

Do you have something against squats? Or are you one of the many people who are too scared to put a little bit more effort in to their work outs to try and better them selves.
>> Old Geezer !YI1jEQivlM
>>36158

None. Swap out one of the days you run for leg resistance exercises (SQUATZ!!!, leg extensions, and leg curls; 2 sets of each to begin with).

>>36167

Good for your abs and latissimus dorsi; not much else.
>> Old Geezer !YI1jEQivlM
>>36170

No, most likely just tired of seeing SQUATZ in every fucking post like it's God's gift to exercise.
>> Anonymous
>>36170
No, I always lift legs once a week. By legs I mean Hamstrings, Quadriceps, and Gluts, utilizing lifts such as squats, deadlifts, weighted lunges, etc. I was merely asking what cardio one typically does after one's legs get worked to exhaustion.
>> Anonymous
>>36172
>Good for your abs and latissimus dorsi; not much else.

Depends on how you use it. I trained my entire front, my arms and the latissimus dorsi with it.
I threw in some excersises for my back and some reverse crunches and my upper was done.
>> AnonIsAnonBitch !yzZg2XmOYY
I would fuck you just the way you are fyi.

If you want to work on your triceps, I would suggest reverse pushups. They're like regular pushups except you're body is facing the sky and not the ground.

For upper abs I would suggest just doing normal tight crunches. hands behind your head, raise your legs in the air, bend them at a 90 deg angle, then just go to work until you feel the burn.
>> Old Geezer !YI1jEQivlM
>>36181

Not sure how it'd exercise your biceps, and it won't work your pectorals or triceps as well as a simple push-up. No single exercise will ever work as well as a more complex workout.
>> Anonymous
>>36254
Of course, I used the wheel for 3 exercises every afternoon. I didn't really have time over for anything serious but it got teh job done rather quick, the things that remained I fixed afterwards.
>> Anonymous
>>36144
swimming offers more of a cardio workout, but not for everyone and can be difficult to find a location. the next best is jump rope or sparring.
>> Anonymous
>>36130
In really late after ownage.

Hope everything works out and keep posting your progress in the /fit/ sticky. I need more things to fap to.
>> Anonymous
cuet vietnamese women? in my /fit/?

DO BIG COMPOUND EXERCISES, LIKE SQUATS AND DEADLIFTS

EAT HEALTHY WITH A SMALL CALORIC DEFICIT BUT DON'T STARVE YOURSELF

DO CARDIO

GOOD LUCK
>> Anonymous
>>36087
could you post a better picture of you ( with less clothing ) so that we can determine exactly what kind of workout you need to do.
>> Anonymous
>>36281
lol
>> Anonymous
>>36266
Swimming is good for cardio, not for fat loss. Cardio = exercising the heart.

Fat loss and cardio go hand in hand, but one of the things that makes cardio an effective fat burner is the rise in body temperature that accompanies exercise. When swimming, the rise is much less significant, due to the water surrounding your body.
>> Anonymous
>>36288

Jesus christ you fail so hard. Don't listen to this dumbshit.

Lots and lots of cardio, running (look up HIIT) is the easiest and best way to lose weight. Swimming works well too if you can regiment it. Do squats and if you can, some weights to promote some muscle toning so the weight loss doesnt just result in loose skin.
>> Anonymous
First let me just say that I'd fuck you. Hard.

Secondly, you don't really need to work your arms that much if you're doing compound exercises. I'd do something for your triceps (extensions or dips) and some curls for your biceps. I wouldn't do much more than that, tbh.
>> Anonymous
>>36300
Good advice.

Whether or not HIIT is better than other cardio, it's certainly more fun. And PLEASE do some weights (or bodyweight stuff at least) if you're going to do cardio seriously; turning into a sack of bones and skin is not sexy.
>> Anonymous
>>36300
Hey faggot
http://www.thefactsaboutfitness.com/research/swimming.htm

Or do any search you fucking want. Swimming is not great at losing fat, for a wide variety of fucking reasons.

So go plug your ass before anymore of your knowledge seeps out.
>> Anonymous
>>36300
learn2fitness retard

you can making a swimming HIIT exercise. swimming is a full body workout thats not as damaging as running is.
besides, seeing as how its a chic, i dont think she will be up for running around with chains or something.

of course a circuit style workout would be good for combining cardio and anaerobic training.
>> play !3rZQiXcf5A
http://www.womenshealthmag.com/fitness
Has some good work outs for women.
>> Anonymous
do you have a bf? have lot of sex with you on top. if you don't have a bf then i'll volunteer.
>> Anonymous
>>36312
http://www.ehow.com/how_2189164_lose-weight-swimming.html
http://calorielab.com/news/2005/09/07/masters-swimming-can-aid-fitness-weight-loss/
http://calorielab.com/news/2005/05/07/exercise-in-warm-water-to-lose-weight-say-researchers/
the weight loss is probably countered by muscle gain. its important to maintain heart rate and push yourself though.
not to mention that swimming can increase appetite probably more from the burn of calories

but probably the most convenient cardio exercise to do would be to jump rope, you can do it anywhere.
>> Hanh !uYPdNE/joA
I have a gym membership, basically has everything minus a pool. But I live across a public pool.

Thanks to everyone. I've saved most, if not all the links. I guess I'll post progress in the next two weeks in the sticky.
>> Anonymous
>>36420
None of these say swimming is awesome for fat loss. Especially considering swimming is hard, and swimming well is harder.

Swimming is a fun athletic activity, but should not be the main source of exercise for weight loss, it is far from efficient.
>> Anonymous
>>36433
>I guess I'll post progress in the next two weeks in the sticky.
FUCK YEAH!
>> Anonymous
Look at the DSL on her.

mmm
>> Hammerknife !7ITukp3Pj2
>>36439

Woo. More asians.
>> Hanh !uYPdNE/joA
>>36438
What do you mean by, "swimming is hard, and swimming well is harder"?

If I go swimming, I'll be swimming with a certified instructor/life-guard. Does that make a difference? (However, I do agree it's probably not the best idea for main excercise.)

Actually, my choice of cardio is the elliptical at an incline to help work out my fat-ass.
>> Hanh !uYPdNE/joA
>>36441
Tough luck, got braces.
>> Anonymous
>>36446
hahaha,

mmm yes.
>> Anonymous
Do you do squats?
>> Hanh !uYPdNE/joA
>>36464
Squats will become part of my routine next week.
I'm one of those crazy fucks who don't like change until the week ends.
>> Anonymous
>>36444
Swimming is hard = Swimming is a pretty difficult activity, especially if you're trying to use it as a way to burn fat. Beginners probably cant swim hard or long enough to really get results. It would be more like sprints, or more likely, swim for awhile and quit. (not saying you specifically)

Swimming well is harder = Swimming with proper form, at the right speed and intensity for weight loss, is very very hard. Just floating around or doggy paddling wont help you. You need intensity.
>> Anonymous
>>36472

Nice.
>> Hanh !uYPdNE/joA
Question. How long should I be doing weights and how often. Reps and all. Squats included.
>> Anonymous
>>36497

Split up squat, deadlift, and overhead press or bench onto different days with a rest day in between. Do a few warmup sets with like 10-12 reps and lower weight, then do 3 work sets of 5 reps each w/ as much weight as you can do w/ correct form.
>> Hammerknife !7ITukp3Pj2
>>36497

Weights should be heavy enough so you can only do 12-14 reps in a set. Do three sets in a workout for that muscle group, work that muscle group every other day (48hr spacing).
>> Anonymous
>>36497

You can add some supplemental lifts like pullups, dips, bent-over rows, pushups, etc. onto those days too. The deadlift, squat & press are very draining so don't add too many supplemental exercises, 2 or 3 should be fine.
>> Hanh !uYPdNE/joA
Cardio first or last? Or can I just do weights, cardio, then go back to weights, then back to cardio? Or should everything be in a 'certain' order.
>> Ted
Could you post some pics of youself doing various exercises so I could see if your using proper form, I dont want you to injure yourself.
>> Anonymous
>>36510

You can do them on different days, or maybe one in the morning and one afternoon or evening.. I'd say it's better to lift before doing cardio, so you can be strongest for your lifts.
>> Hammerknife !7ITukp3Pj2
Goddamn /b/ refugees.
>>36510
Some will say before, some will say after, I personally do cardio before weights, ultimately you could probably do either for similar results. Jury's still out.
>> Hanh !uYPdNE/joA
>>36518
I go to the gym once a day (minus Saturday), so I don't have the equipment to do it at home.