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re-upload of 7chan /fit/ faq Anonymous
this is a re-upload of 7chan /fit/ faq. ALL CREDITS GOES TO ZC. (pic not related)

THE FAQ

Your question has most likely been asked before. If you make it clear that you've overlooked an obvious answer in this thread, your own thread is likely to be ignored, mocked, or saged. Show in your post, to the helpful people on this board, that you took the time to study through what we have already provided you... and you will likely get the advice you are seeking.

Do not forget for a second that /fit/ is hosted on a *chan. The LURK MOAR theory still applies.

I'm ZC. Pic related.

I won't say I'm perfect. I don't think I am, not by a long shot. But I didn't always look like this, and I've come a long, long way from where I personally used to be. I'm 20, and I believe I still have a lot of time to become stronger, faster, achieve a better aesthetic look, and live a completely /fit/ life. I consider myself to be someone who was a beginner some years ago, and has been working hard and picking up as much knowledge as possible along the way.

Come in here acting like a dick. We don't care. So far, we have never, and will never claim to be professionals. We are not dieticians, doctors, or any of that shit.

We're here to try and help each other, and to help you, without compensation or reward. Take it or leave it.
>> Anonymous
>>140392
1. I want to lose weight.
I want to be thinner.
I want to lose these love handles.
I want to burn off extra fat.
I want to tone up.
What/how much should I eat in order to lose weight?
ANSWER: Do you want to lose WEIGHT? or do you want to lose FAT? In order to lose fat:

You must count your calories, and consume foods that your body needs. No more fats, sweets, oils, and unnecessary starches. Huge helpings of pasta, rice, and white-bread sandwiches are out.

Eat whole wheat bread and pasta, oatmeal, fresh fruits and vegetables, lowfat/fat free dairies, and lean meats such as chicken/turkey breast, fish, etc. One classic staple is the garden vegetable/chicken breast salad. Satisfying, healthy (garden greens are extremely nutritious), and cheap.

You should aim to eat five or six smaller meals a day. This keeps the body in a state of constant metabolism. It takes energy to digest food. Eating three big squares a day lets your body settle into a routine, digesting one big lump and then remaining dormant for hours until the next meal.

Determine your target caloric intake at http://weightloss.about.com/cs/nutrition101/l/blcalories.htm
Count the calories in your food at
http://www.nal.usda.gov/fnic/foodcomp/search/
>> Anonymous
>>140393
ANSWER: A proper diet and excellent workout program should get anyone without a genetic disorder into shape. Where to start depends on what shape you're in now. For the best results, you should include cardio AND weightlifting in your regimen.
For the best results, you should include cardio AND weightlifting in your regimen.
For the best results, you should include cardio AND weightlifting in your regimen.

First, the CARDIO.

If you're one of the bigger overweight guys (around 200+, tall guys around 250+) or just generally new to exercise, you should start with a low-impact cardio activity such as cycling or using the elliptical. The weight of your body causes added stress to the joints, so you shouldn't start jogging until your regular exercise causes your body to reinforce itself (takes just a few months normally). Exercise and weightlifting naturally prevent injury by strengthening most aspects of the body, especially the joints.

For your cardio program, you should aim for at least 20-30 minutes of continuous exercise within the first two months. Take yourself seriously in making progress: settling for less will get you less. One of the keys to getting much stronger, increasing stamina, and jumpstarting your metabolism is using interval training. Wiki "HIIT" to learn more about it. Generally, you want to alternate periods of high intensity with periods of low intensity.
>> Anonymous
>>140402
Let's create a very basic, beginner's interval program. Say it's your first time using the stationary bike at the gym. Aim for 20 minutes of total cycling time.
00:00: Bike 10 minutes at a steady, even pace. Don't tire yourself out.
10:00: At the 10 minute mark, push it harder for about a minute.
11:00: Slow down and keep steady for two minutes.
13:00: Push it again. If you have the energy to go all out, do it. If not, just keep an increased pace.
14:00: Slow it down. Even out your pace for two minutes.
16:00: Increased pace again.
17:00: 2 minutes normal pace again.
19:00: All out max effort for 1 minute.
20:00: End.
The effect of interval training on the body is very different from that of normal slow-paced cardio, so it's difficult to compare the two. If you had to compare, we can say that you just did the equivalent of maybe 30-40mins of slow biking, in 20 minutes. On top of that, the anaerobic nature of the fast intervals you did will increase your strength, and create a great nutrient demand from the muscles. See what I'm saying? Long, slow cardio DOES burn fat. Interval training burns less fat during the exercise, but burns MUCH more over a long period, throughout the day when your body is repairing itself.

Lifting is explained for the next question.
>> Anonymous
jhkjh
>> Anonymous
>>140403
3. How do I lift weights?
I want to get stronger/bigger/toned, critique my routine.
What should I do for lifting when I go to the gym?

ANSWER: For any beginner or novice lifter (let's clear this up right now: someone who cannot bench press 1.5x, deadlift 2x, and squat 2x their own weight), a strength training program is imperative. Drop that bullshit you read in Muscle & Fitness, Men's Health, or whatever you heard from the ignorant musclehead jock next door.
>> Anonymous
>>140406
The fastest rates of growth and increased strength for beginner lifters are attained through compound lifting.
The fastest rates of growth and increased strength for beginner lifters are attained through compound lifting.
The fastest rates of growth and increased strength for beginner lifters are attained through compound lifting.

I'll explain. Isolated lifts are exercises that recruit few, usually one, major muscle group to perform the exercise. One good example is leg press. The motion specifically targets the quadriceps (the frontal half of your ourter thigh). It involves, to a lesser extent, other muscles in the area, including the glutes and hamstrings. Compound lifts are exercises that recruit a great amount of muscle groups, both major and minor. The body has many smaller muscles that are involved in compound lifts but neglected in most isolated lifts. One example of a compound lift is the squat. The squat directly recruits several major groups including the buttocks, quads, and hamstrings. The nature of the squat also creates a vast demand for stabilization from the adductors, calves, back, and abdomen.

When you exercise, the body releases hormones and other chemicals, basically signaling the demand for repair, for nutrients, and for growth. Consider the leg press. The muscles targeted are mainly the quads, and then somewhat the hamstrings and glutes. Now consider the massive muscle participation required by the squat. Which exercise do you think creates a greater need for growth, for more power, for more nutrients? The compound lift, of course. At this point you're probably starting to grasp the difference. Let me tell you, it is a major and invaluable difference.
>> Anonymous
upload this somewhere else in html format, add bigger fonts to post titles, otherwise it looks bad
>> Anonymous
     File :-(, x)
>> Anonymous
>>140408
Let's create a basic strength training program. Each day of your regimen (for strength training I say 3 or 4 days a week) should have a target exercise. Most of this is from copypasta that I use whenever this question is asked. Instructions for most of these exercises should be easy to find at http://www.exrx.net/Lists/Directory.html

Monday
Deadlift 5x5
Bent Over Rows 4x4-8
Weighted Pullups or Lat Pulldowns 3x4-8
Seated Row 4x4-8
Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.

Wednesday
Squats: 5x5
Front Squats or Leg Presses: 4x4-8
Lunges: 4x4-8
Jump Squats: 3x6-10
Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.

Friday
Flat Bench Press: 5 sets of 5, or 5x5
Incline Dumbbell Bench Press: 4 sets of 4-8
Overhead Press: 4 sets of 4-8
Weighted Tricep Dips: 4 sets of 4-8
Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength.
>> Anonymous
>>140392
it's already saved here stop posting it
http://www.megaupload.com/?d=YEUW173Y