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Hammerknife !7ITukp3Pj2
A general exercise topic was /r/ed.

So you want to work out.

There are three very basic components: Exercise, Diet, and Rest. Regardless of gender, weight, height, whatever, you're going to want to do all 3 of these properly if you want to lose weight, bulk up muscle, tone, anything.

Exercise burns calories and builds muscle. You obviously burn more calories if activity is more strenuous, but keep in mind that if you're just starting out sprinting for a minute burns less calories than keeping up a jog over a half hour. Exercise builds muscle by making miniature tears into your muscles (this causes soreness), which are mended and rebuilt after exercise, during rest.

Two main types of exercise: Cardio, and lifting. Cardio is designed to burn calories, while lifting generally builds muscle. Any cardio works - as long as your heart rate up and you go as long as you can, you're building up stamina. These exercises are roughly equivalent:

60min Recumbent Bike
60min Jogging, flat surface
60min Powerwalking, inclines
30min Jogging, inclines
30min Normal biking
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>> Hammerknife !7ITukp3Pj2
Now that your heart rate is up, you can go into lifting. Look up an anatomy or a basic fitness book to get an idea of how your muscles work. Muscles are only 'exercised' by contracting, which is why all muscles are paired. When lifting, you have to work out both muscles in a pair and keep it balanced, or else you can have one of those fuckups where you're hunched over because your trapezius isn't strong enough to lift your bulked up pecs.

Before lifting, STRETCH. Stretching reduces soreness, and if you don't stretch before a strenuous workout you can have a real tear in a muscle, which *will* fuck you over.

Find a bunch of isolation lifts with free weights, and combine those into a workout with full-body exercises. Push-ups and pull-ups are the standard for full-body exercise. Full situps or crunches work well. Isolation lifts are divided into sets of 'repetitions', where you can do (for example) three 'sets' of 15 'reps' of a bicep lift. Generally you want to gradually increase your total amount of lifts as you get stronger. If you're looking to bulk up, increase the amount of reps in a set while either decreasing the number of total sets you do or using heavier free weights. To tone and lose weight, increase sets and decrease reps/use lighter free weights.
>> Hammerknife !7ITukp3Pj2
Now after you've worked out, you need to rest. Your muscles will be sore, sore muscles do not build if you keep working them out. Muscles need time and carbs to mend all those small tears I mentioned earlier, so lifting again within the next 12 hours is a waste of time.

The ideal workout schedule for most people is a daily cardio exercise to get your heart rate up and burn calories, followed by stretching. After stretching, do an hour of weight lifting every *other* day to tone muscles or bulk up.

Finally, diet. There is quite frankly no need to fuck around with hippie food or any of the 'low fat' 'low carb' garbage you see. Cut out all junk food and fast food, cook things yourself or at relatively healthy restaurants, and most importantly WORK OFF ALL YOU EAT. You can chow down on steaks every day as long as you do enough exercise to work it off, i.e. don't overeat. Stay away from fried stuff, fast-food, HFCS (sodas in particular). Chow on steaks, healthy burgers, fruits, vegetables, rice, mashed potatoes, whatever.

Happy working out, and remember ultimately it's willpower that loses weight, this is just a guide to using it.
>> Anonymous
Hey, if I run a mile every other day, and eat better... will I actually lose any weight? I'm 5'10" and 195. Or am I just annoying my muscles?
>> Anonymous
>>3544
>>60min Powerwalking, inclines

fuck off

that's equivalent to 0.1 minute of scratching my balls AT MOST
>> Anonymous
>>3575
a mile is nothing
>> Anonymous
>>3578

So if I cant run more than a mile, should I just an Hero?
>> Hammerknife !7ITukp3Pj2
>>3576

Agreed, but some fatasses can't jog. If you're huge, powerwalking will get your heart rate up.
>> Hammerknife !7ITukp3Pj2
>>3582
Run that mile, then jog until the 60min mark.

Or jog till you're not tired, then start running again.
>> Anonymous
>>3602

If I maintain that, every other day, do you have any idea how long it would take me to lose 10 lbs?
>> Hammerknife !7ITukp3Pj2
>>3611

If you don't lift, probably a month.

If you do lift, 2 or 3 weeks, but you won't lose 10 pounds, you'll convert to muscle and gain a little.
>> hayabusa9x9 !!j2MPZsydUjU
>>3575
Any activity is good, as long as it takes some effort. And you have the right idea, exercise and eating right will help to get rid of fat,make you healthier.

A mile may start to lose it's effectiveness after a while, as the muscles adapt to the stress. You need to vary the exercise and the effort that it takes to keep the muscle working and the weight coming off.

Go with how you feel. If you can only manage a mile that is good, but try to increase the distance or lower the time it takes you to run it.
>> Anonymous
>>3602
>jog till you're not tired, then start running again.

Jesus fuck, I don't know ANYONE who doesn't get tired from jogging. How can you recover from jogging?
>> Hammerknife !7ITukp3Pj2
>>3620

When running, you run out of breath quickly, right?

You can jog at a moderate pace until you catch your breath, and start running. The burn you feel in your legs is muscle being built, and isn't part of being 'tired'.
>> Anonymous
>>3615

I dont have any lift stuff, and cant afford a gym membership. And I already graduated, so I cant goto the uni.

Is there anything else to accelerate that weight loss? healthy or not?

I need to be 185 for an Army inspection, then I can go before the board and see if I can goto Officer Candidate School. (I'm not in the army now). So, the sooner the better.
>> Hammerknife !7ITukp3Pj2
>>3627

Chow down on lots of Romaine lettuce, buy some cheap free weights. Gym memberships and huge workout machines are a waste of time, free weights and a simple bench is usually all you need.
>> Anonymous
>>3624

On running... I have terrible, terrible running form. When I was in ROTC, I could run 5 miles (once in a blue moon) but my shines were destroyed all day long, all the time. I just stomp fast, instead of bounding off your toes. Is there anyway to improve this?

New shoes? some sort of training?
>> Hammerknife !7ITukp3Pj2
>>3641

Practice this when you jog. When your foot lands, land on the ball of your foot, and as you move forward, 'roll' your foot forward so your foot is flat when you're right over it, and you lift off your toes and forefoot when you lift your foot up.

Rolling your step reduces bone stress.
>> Anonymous
>>3651

Thanks Hammerknife. I appreciate that. I'm going to try to set up a month long plan now, I appreciate your help here.
>> Hammerknife !7ITukp3Pj2
>>3659

Yeah, no problem. This is the one board I don't get called out for being a tripfag on.
>> Anonymous
Time to clarify.

If you want to get stronger, never ever do isolation shit, such bicep curls, tricep extension, etc. Movement where you use multiple muscles together are how you build real usable muscle. Building this muscle also helps you burn calories. This is because muscle requires energy just to maintain.

Anyways, compound exercises are what you want to do. These exercises, such as bench press, bent over row, squat, overhead press, and a few others use more muscles at once, allowing you to use more weight. More weight means more stress on your muscles which causes your body to release growth hormones, which makes your
muscles stronger faster. Yay compound exercises!

So why not just up the weight on isolation exercises? BAD FOR YOUR TENDONS. The stress of high weights (sets where you can only perform about 4-6 repetitions) cause sever pain, especially during tricep extensions. That means in order to do isolation exercises safely, you need to keep the weight low and the reps around 8-15, which if you're looking to get stronger, you won't get what you want, however, you will get larger muscles, however, the size and strength will not correlate. Large doesn't mean strong and strong doesn't mean large.

Now i have to go eat me a sangwich, more to come.
>> Anonymous
>>3702

Are there any exercises besides sit ups and pushups, that I can do without equipment to build up those same muscle groups?
>> Hammerknife !7ITukp3Pj2
>>3702

I still claim that isolation lifts combined with compound exercises will help specific areas of focus. My upper-body strength isn't on par with the rest of me, so I do isolation bicep/tricep/trapezius shrugs/pec lifts, as well as compound exercises.

>>3730

Get free weights and you can easily do squats. Hold the free weights directly out in front of you in both hands.
>> sage Anonymous
sage for tripfag
>> Hammerknife !7ITukp3Pj2
>>3752

t_t
>> sage sage!sage
sage
>> Hammerknife !7ITukp3Pj2
>>3873
no.
>> Anonymous
>>3651
So I just ran a mile out, then powerwalked it back. I had the breath and the strength to run it back... but my calves were on fire. the last quarter mile of my run out there, i did what you suggested to work on form... and it was terrible awful burn. I mean, thats good, working those muscles, but it made it a real bitch to run on the way home.

Thanks HK
>> Ego
>>3752
>>3873

Lol, a single bump is worth a million sages.
>> ?suomynonA?
>>3873
I lol'd.

Way to tripcode, idiot.
>> Anonymous
soreness is caused by the build up of lactic acid in the muscles. Delayed soreness is what is caused by microtears.
>> Anonymous
>>4371

Does that mean I drink too much milk and dairy products?
>> Anonymous
>>4413
no, that's something different.
>> Anonymous
Don't listen to the OP, fatties aren't supposed to jog. It tears up the knees like nothing else.
>> sage sage !!SOJTvLiutsP
sage
>> Anonymous
Ok, I weigh like 200 pounds. And I don't exercise, at all. Except for walking. And I feel to damn lazy to start exercising, but I do want to start. How do I go about doing this?

I also don't have access to a gym.
>> Anonymous
>>4498

Try and get access to a gym, it really helps.

If you can't try to put yourself in a position where you have nothing to do but exercise. When you can't jump over to the computer for a round of CS, or to the fridge for a cola, you can focus on exercise and this will help you out. ALso set up a strict regime and try to stick to it as closely as possible. Once you get into a groove it becomes much easier to continue it. Break out of it, it becomes much easier to say "Well, ok, I didn't exercise yesterday, so I can skip today too. No big deal." And then BAM, two weeks without exercise.

Also... do whatever it takes. Guilt yourself into it, bribe yourself, have someone pressure you, punch yourself in the face if it helps, just make sure you DO IT. You will need about half a month to a month and then your body will really start changing noticeably. At that point satisfaction kicks in, along with the mental realization that this shit really does work. And then it should be much easier to keep going.
>> Anonymous
I'm looking to get in shape as well.

I have access to the uni gym, however if I were to go to the gym I would have no clue which machines do what, and how to use them. What the proper form was, etc. Is there some sort of guide or something where I can learn how to effectively use the gym? I don't have the extra cash for a personal trainer. Thanks!
>> Anonymous
I posted a couple up.

Should I start doing what the OP says? I mean 60 minutes of strait jogging, I think I would be dead.
>> Hammerknife !7ITukp3Pj2
>>4599

If you can't take it, jog as long as you can then powerwalk. You do what's just within your limits, no more or less.
>> Giovanni Sinclair !kPeYgxvYE2
So am planing to start working out at my uni gym, what I really want to do is to lose my gut so what type exercise should I try? For your information am 5'9 and 225lbs.
>> Hammerknife !7ITukp3Pj2
>>4570

Stay at home with free weights, look up free weight isolation exercises, and after you work a bit with those you'll have a better idea what the gym machines do.
>> Anonymous
Also, one more question. Would doing sit-ups before I go to sleep help any? And if so, how many?

Don't suggest push-ups please. I cannot do them. =(
>> Hammerknife !7ITukp3Pj2
>>4616

You can't lose only the gut. Like someone else said, the body's like a lake of fat, when you drain the lake you drain everything equally.

1 hour generic cardio, 1 hour high-rep light lifting to lose weight and tone muscles.
>> Anonymous
Keep pictures of body builders and fat asses on your fridge. Every time you go and get some cake, ask yourself which one gets more pussy? Grab your veggies, and get your ass back on the bike or elliptical.

Do push ups or sit ups between rounds of cs. Or just limit your gaming/computer time, For every hour you work out, you get an hour of play time. Eventually you'll start seeing progress you wont really want to play games, you'll get the bug and want to go workout, or get a real hobby.
>> Hammerknife !7ITukp3Pj2
>>4626

The odds are you won't be able to do sit-ups if you can't do push-ups. Not talking about crunches, full sit-ups.

Do as many straight crunches as you can to figure out how many you can do, then every day add one. As for push-ups, do the girly kind and put your knees down, and do those till you can do a real one.
>> Anonymous
>>3561
>Muscles need time and carbs

Muscles need PROTEIN
>> Anonymous
ITT: people don't actually know what they're talking about.

If you're new to cardio and relatively large, start off with lighter exercises to avoid injury.
>> Hammerknife !7ITukp3Pj2
>>4653

Oops, thanks for catching that.
>> anonymous
how long does it actually take? like i'm 5'8 170, if i started on a decent diet and exercise regiment today and kept to it, how long would it actually take to show even a bit of noticeable results?
>> Hammerknife !7ITukp3Pj2
>>4662

3-4 weeks.
>> Anonymous
With the diet and stuff, I'd assume all carbonated drinks are bad right?

So should I quit those and stick with Juices and Water?
>> anonymous
also im more inclined to drink more water, so if i only drink water most of the time, how much should i drink?
>> Hammerknife !7ITukp3Pj2
>>4678

Drink enough so your piss is a light yellow. If it's clear, you're drinking too much, which is actually a bad thing.
>> Anonymous
im 21, 5'10 and 15st (think in amerifag im 220pounds)

at moment in gym im doing:

30 mins in bike
15 mins rowing machine
45 mins weight machines
30 mins bike

doing this at least 4 times a week, good y/n for losing fat and general cardio?
>> Anonymous
>>4678

here's a good guide, drink no more than one quarter per hour, two quarts if you are working very hard in very hot conditions.

be sure to keep your electrolytes in step with your water intake, as diluting your electrolytes too much can kill you.
>> Anonymous
>>4678
8-12 glasses a day (8 fl oz).

I reccommend checking out the 7chan /fit/ and reading the FAQ.
>> Anonymous
>>4695
bump
>> Anonymous
I also eat a lot of junk food, chips and bars. I should probably cut those out too right? But it's so damn hard to give up all the good junk.
>> Hammerknife !7ITukp3Pj2
>>4695

Sounds alright. As long as your heart rate is up prior to the weights, and you're doing at least 3 sets on each muscle group.

>>4723

If you expect to lose any weight. Get addicted to steaks.
>> Anonymous
>>4723

Dont go to the store hungry or craving stuff etc. Its easier not to buy crap, and if you dont have it, you cant eat it.

Not gonna work if you have NO self control though.
>> Anonymous
Well thanks for all the help hammerknife. I think I'll go do 30 minutes of crunches or so before I go to bed. (Or try to anyways.)
>> Anonymous
I think it's important to note that you should stretch before, a little during, and after your exercise.

Also, if you're doing cardio, go at a pace you can maintain; if you start walking, your muscles will cramp up. The best way to build your endurance isn't distance running, but rather sprinting. You can either do a session of windsprints, or my preferred method of 60/30's. 60/30's mean jogging at a decent pace for 60 seconds, then sprinting for 30. After 30 minutes of this, you should have a pretty good workout.
>> bump bump
bump
>> Anonymous
>>4757
stretching is bad cause you lower muscle tension which will increase danger of sore muscles.
>> Anonymous
>>4735
thanks, im>>4695
>> Anonymous
>>4777
I agree too much stretching during a workout is bad, you should do the majority of it in the beginning and light stretching afterwards. Stretching afterwards helps reduce the stress on your muscles, reducing recovery time.
>> Giovanni Sinclair !kPeYgxvYE2
>>4628
So I have to tone out my body too? Well I was planing to do that too so thanks for pointing that out.
>> Anonymous
>>4106

and a single sage is just an angry bump
>> Hammerknife !7ITukp3Pj2
>>4777

Had a friend once who tore his ACL when he didn't stretch prior to doing leg presses.
>> Anonymous
>>4813
Other way around. Light stretching before, to loosen up and reduce danger of pulling. Afterwards, full stretches to increase flexibility when your muscles are nice and warm.