File :-(, x, )
Anonymous
Hey /fit/!

I'm 5'11 and 159.

I have some unwanted belly fat and some manboobs if i slouch in my chair. I would be fine with it, but i also have these HUGE love handles. Not too huge, no one has even noticed them. But I really need to get rid of them. i also want some arm muscle. Recently ive been wearing shirts with shorter sleeves than average t-shirts, and my arms are like noodles. I was gonna look into HIIT, but i wanted to come here first.

Pic is not me, camera batteries died earlier today.
>> Bulbapoke
>>191935

Same fucking question I'm asking. Your gonna get HIIT as a solution so you might aswell read up on it or ask more about how to do it the right way instead of learning the wrong way.
>> Anonymous
yeah hiit is the fast, regular cardio and diet the slow way.
>> Anonymous
>>191965
Well I would expect to get HIIT feedback, but I wanna know what i should do for my arms. And maybe some alternatives to losing my belly.
>> Anonymous
Eat 500 calories below maintenance (make sure you calculate this properly), eat only unprocessed natural foods, do cardio, and lift weights. Now onward, you.
>> Anonymous
>>191970
Maintenance? How the fuck do I calculate that?
>> Anonymous
>>191986

http://www.caloriesperhour.com/index_burn.php
BMR & RMR Calculator
>> Anonymous
/fit/fag copypasta here, but it's my own for newfags that ask similar questions.

Two things you need to accomplish are diet and exercise. Diet is more essential than exercise, IMO.

Diet: Make your healthy food consumption EASY TO DO. Become a friend to oatmeal. By a giant bag of it. Eat two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better. Eat clean protein. I like hard boiled eggs and chicken breasts w/ bone in/no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2lb of chicken. The rest is tuna or some other fish. Eat 5 small meals a day if you can

here is my typical day:

breakfast: oatmeal, 2 eggs, water, coffee.
2nd breakfast after workout: a large chicken breast, no simple carbs
lunch: salad, chicken breast, cup rice or homemade whole wheat herb bread (easier than you might think).
lunch 2: tuna or chick breast or fish, fresh veggies. no simple carbs, except banana or apple or orange.
dinner: oatmeal

the protein mini meals take away a lot of hunger, and satisfy me. The oatmeal does the same, and gives you epic satisfying craps, lowers serum cholesterol, ect.
>> Anonymous
8-12 glasses of water all day long.

I spice up that chicken with curry and what not, and its not as boring as it looks. The oatmeal has raisins and coconut and chopped nuts in it. I always take a day off a week for diet. Some dessert, some pancakes, chocolate, ice cream, whatever. You need to do this. Keeps you on track, and burnout free., and eager to continue good habits. Get yourself used to this diet for a couple of weeks before starting your exercise program. Make adjustments as needed.

Exercise: obviously, this is a beginners routine. But I use it and I am not a beginner.

Buy a door frame pull up bar for $10, and a pair of running shoes.

Running: http://www.coolrunning.com/engine/2/2_3/181.shtml run 5Ks, do this for 6 months. Mix up or replace with HIIT after you build a nice core.

Start a push up/chin up/sit up routine. Learn how to maximize resistance on these exercises.
When you can do backpack on, weighted dead hang overhand chins, you are insanely strong. When you can do one handed pushups with your feet elevated on a chair, you are insanely strong. When you can do one legged pistol squats, you are insanely strong. Don't go 100% all out on anything. Always leave yourself with a little bit of energy or one more rep.

Always schedule days off for fun and no exercise to avoid burnout and plateaus. Schedule a week or two off every few months.