File :-(, x, )
TripDyke !!vlI7DMArb0l
Soup /fit/. I've come to the conclusion that this would probably be the best place to come for unbiased advice; sad huh?

I'm a 20 year old female, 5'5", and weight approximately 178 pounds (89kgs). Not sure of my exact body measurements, but I have a size 16G (in Australian measurements) chest which is my main problem with my body. It's basically impossible to find clothes that fit my upper body that AREN'T for fat old women or pregnant mothers.

I'm not a particularly fit person, but I do have a semi-decent amount of toned muscle underneath my layer of fat. Regarding the fat; there's no rolls, just sort of a broad covering of fat that makes me look quite stout. I'm looking for a way to lose some of this excess fat slowly enough that my breasts don't turn into flappy skin.

My diet is pretty freaking pathetic. I know it's unhealthy, but not in the way you think. I rarely eat, normally 1 meal a day. It's not out of wanting to lose weight or any of that stupid girly shit, but because I'm too lazy to cook for myself. I don't live with my parents and I work night shifts which means I'm not around to eat with my housemates.

I believe you guys are mature enough for me not to have to state the normally obligatory "inb4 no girls on the interwebs, TITS OR GTFO etc"

tl;dr, help me lose weight gradually enough that my tits don't turn into flaps of skin.
>> Anonymous
No, saying it does not make you exempt.

TITS THEN GTFO.
>> Anonymous
First come to grips with the truth: You're fat.

Until you accept that, the odds of you finding success are slim. Dont tell yourself you have muscle underneath a "broad covering of fat."

You're overweight.

You're probably eating more than you're saying as well. You have to be honest with yourself. Do you eat 1 meal a day and then eat some candy here, some chips there, a couple of sodas then. You don't get fat by eating 1 meal a day. Hell, if your 1 meal a day was pretty much the nastiest fast food shit you could find, you wouldn't weigh as much as you do, as long as that was all you ate.

Losing weight is simple:
Calculate the calories your body needs (google calorie calculator, put in weight, height, etc)
Eat less than that. As a girl, I'd say drop right to 1850 a day or so.
Count your fucking calories.
Eat your calories from healthy sources, at least 3 meals / eating sessions a day.
Cut out caloric beverages almost completely.
Avoid carbs after 6pm.

Go to the gym.
Do 50 minutes of cardio a day, or a mix of weights (45 minutes) and cardio (30 minutes).
>> TripDyke !!vlI7DMArb0l
>>63887
Calorie counting actually works?

Also, the 1 meal a day thing has only been for the past couple of months. When I lived with my parents (who are both overweight, with my mother being morbidly obese), I ate way too fucking much. The food was fairly healthy and home-cooked, but the portions were way too large. I also binged a lot as a teenager, and am now finding that the weight has stuck with me.

Due to financial constraints, is it possible to do enough cardio/weights at home or do I need the variation that the gym offers?
>> Hammerknife !7ITukp3Pj2
FYI if you lose weight and find out it stays on your waist and drains from your tits, you're more or less screwed. You can't avoid it one way or the other.

If you're straight up concerned with working out I can repost my workout copypasta.
>> rowerfag
>>63894
rowerfag reporting in...

calorie counting should help... and for weight loss cardio, you DO NOT need a gym membership... walk, jog, stationary bike... w/e

just make sure you're working pretty hard for about an hour straight and you have semidecent cardio... good luck
>> rowerfag
>>63898
repost it anyway... i don't feel like retyping mine and it sounds like she could use some ideas
>> Anonymous
>>63898
Please post your workout.
>> TripDyke !!vlI7DMArb0l
>>63898
That's what I'm worried about the most, and I'd heard that gradual weight loss can minimise the risk of flappy boobs.

Do you also think it's worth getting a breast reduction, or should I try to get healthy/fit/lose weight first?
>> rowerfag
>>63906
get fit first... don't use surgery as a panacea
>> Anonymous
Eat maybe 200-300 calories below maintanence (yes, you'll need be strict)

If you feel you're not losing if fast enough, start throwing cardio in, if you feel losing too fast, hit the chocolate a bit.

First time a thread didn't require 1 of 3 answers:
More food, more protein, lift heavy
Do the V-diet faggot
Squat and deadlift.
>> Hammerknife !7ITukp3Pj2
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's 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 Weighted Powerwalking, inclines
30min Jogging, inclines
30min Normal biking
30min Aerobics
20min Jump Rope
20min Running, flat surface
15min Running, inclines
15min Jumping Jacks
15min High Intensity Interval Training (HIIT)

Keep in mind you can easily mix and combine these workouts for an overall better burn based on your own shape.
>> 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, do some quick stretching. Stretching will reduce soreness and reduces the chance of a full muscle tear, especially if you don't know what you're doing.

Find a bunch of combination exercises (http://www.bodybuilding.com/fun/exercises.htm) with free weights, and combine those into a workout with isolation exercises based on what muscle group you want to focus on. Push-ups and pull-ups are the standard for full-body exercise. Squats, full situps or crunches work as well. 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 reps 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.

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, protein, and carbs to mend all those small tears I mentioned earlier, so lifting again within the next 12 hours is a waste of time and can damage your muscles.
>> Anonymous
This is always the same awnser. drink more water, watch what you eat ( no macdonalds ect. ), more fruits and vegies and vibers. move alot, lift some weights and stick to this plan.

And as always people who hear this advice take it lightly but never follow it. Thats why I hate putting this little effort in helping people.

(lousy spelling I know)
>> Hammerknife !7ITukp3Pj2
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 weight lifting every *other* day to tone muscles or bulk up. If you're not sore and tired, you can at least do some cardio that day. STICK TO YOUR SCHEDULE. Missing a day leads to missing the next day leads to slippery slope leads to weighing 400 pounds and benching 90. You can NEVER AFFORD TO MISS A WORKOUT.

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. Ideally, you'll have a friend or significant other giving you some motiviation, either by insulting your fat ass or giving you treats.

And remember, this is a general guide. It worked for me, and I used to fit the profile of most anons. It may not work for you, the best workout would be something tailormade by a personal trainer.

/fit/ copypasta v3, post ideas for improvement etc
>> Anonymous
>>63918
Wow I never read your workout copy pasta and I wish I would have. Because its FUCKING HORRIBLE.

Your equivalent exercises are all FUCKED.

And you should not be doing cardio before lifting. That is horrendous. That is like, the most basic tenant of modern exercise thought and you don't even know it, and you're fucking trying to teach others? GTFO.

You always want to lift weights first, for many reasons. You can do a light warm up (under 15 minutes) and stretches, sure. But you lift first so you can lift heavier, do more reps, and lift safer - you're not tired. Also, weight lifting is anarobic and will use up your glycogen stores first. That way, when you switch to cardio, it will draw primarily from fat.

Doing cardio first will work on your glycogen (takes about 45 minutes of cardio to work through the average persons glycogen stores). Then you go to lifting and the primary fuel is not going to be glycogen, you used it, or fat, but the muscle itself. You're going to break down the muscle and eat it as food. Shit.

And yes, calorie counting does work.

If you cant afford a gym, you need to RUN and do sprints and push ups and sit ups and chin ups. You need to work HARD, not just work. Most fatties jog for 30 minutes and call it a day. I call that a start.

Buy some cheapo weights to help out, but you need to workout like an hour a day to really get any benefit in terms of fat loss.
>> Hammerknife !7ITukp3Pj2
>>63929
>Your equivalent exercises are all FUCKED.

/shrug

>And you should not be doing cardio before lifting.

Fucking new-age shit right there. Cardio before lift is how I learned it, it's how my instructor learned it, and it's how his instructor learned it.
>> TripDyke !!vlI7DMArb0l
>>63929
>Your equivalent exercises are all FUCKED
Offer alternatives then? You've gotta remember that a fatty like me is clueless here.
>> rowerfag
>>63938
if i may make a rowing anecdote... you do the easy shit (stadiums) before the hard shit (hour of power)

i'm with hammer on this
>> Hammerknife !7ITukp3Pj2
>>63939

http://www.nutristrategy.com/activitylist4.htm

I can revise my exercise list later to make the anal retentive people happy.
>> rowerfag
>>63939
actually i thought they were pretty accurate...
map i suggest:
biking
aerobics
running/jogging

try running first i think... but it's not for everyone so try something else if it's unpleasant or you lose motivation... i don't know anyone who has a hard time finishing an aerobics routine for example
>> Anonymous
>>63929
you need to remember hammerknife is a douche bag. who likes to intentionally give misinformation because he is, as he put it, "sick of seeing the same questions asked every 5 minutes." he's barely any better than RAAAGE was.

>>63938
he explained pretty well why cardio comes after lifting, and it is correct in theory and practice. who the fuck is your instructor and why does that mean anything to any of us you lousy chink?
>> rowerfag
>>63945
drop your bullshit
>> Anonymous
>>63938
You're underaged b& or close to it. Who the fuck do you think you are, Luke Skywalker, talking about the previous generations of your instructors? Do you mean gym teachers?

"New Age." If you mean realistically updated as science progresses and a staple of the community for years, then I guess it is new age shit.

>>63939
Those numbers aren't really necessary to begin with. Ask yourself this question: What is easier - 30 minutes on a bicycle or 30 minutes jogging? The bicycle is less effective than jogging, in terms of fat loss. But you're more likely to stick with bicycle, because there is less strain.

Whatever cardio options you choose, and it should/can be more than just one, you need to do for 45 or more minutes. If you pick jump roping, dont look at his chart and say "Well after 15 minutes of jump roping I can quit." No, you can't. You can do 15 minutes of rope, but follow it up with 30 minutes of something else.

Time In is Time In.

>>63940
I'm not a rower, so I don't know what stadiums or hours of power are.

All I know is that I've been taught, not by "instructors of instructors" but by a higher learning institute (aka College) and through 3 different strength coaches, and my own personal experience, that in regards to fat loss and strength gain, doing lifting first and cardio last is more efficient in both aspects.

Google it. The science is out there. It works under the same principle as "Do cardio on an empty stomach."

Years back I was 265lbs and benching 145lbs like 8 times. Body fat was probably like 30% or more.

Now I'm 230lbs and benching 275 for 3x8 and maxing over 350.

I can say from personal experience and personal results what I recommend works. It also works for all the other athletes I've known over the past few years, tennis players, soccer players, football players, and martial artists.

tl;dr I' m an internet smart guy
= (
>> Anonymous
you look awesome

like you could break me in half

just build more muscle and be super beefy, who cares about the fat
>> rowerfag
>>63950
actually swimming is awesome... i just don't think of it offhand... hop in a pool and start doing laps (fast ones... not a sprint but good speed)
>> Anonymous
>>63942
60min of Recumbent biking is never going to be equal to 60min of jogging. Maybe if you have a machine hooked up to a treadmill and a bike and each outputs the exact same energy, the results look similar.

But jogging includes arms, when they move, shoulders for the moving arms, hips, abs to stabilize, etc. Your whole body does something during jogging. Not all strenous, but something.

Leaning back on a bicycle and peddling is pure legs, and most people coast on bikes because its boring. Aside from cyclists and spinners, no one rides a bike hard.

When it comes down to it, I wont recommend a person the bike over a treadmill or elliptical unless i feel they'll quit the others. The bike is too easy for people to just be lazy on. But in their head, they think they worked out.
>> rowerfag
>>63953
he seems to be genuinely helping... he hasn't given any seriously unsound advice...

but primarily I say drop your BS because you aren't being constructive
>> TripDyke !!vlI7DMArb0l
Okay /fit/, looks like I'll be starting with cycling and swimming laps tomorrow, then buying some dumbbells later in the week when my paycheck comes through. I'm tempted to go out cycling now, but it's 11pm and my sleep pattern's fucked up enough as it is.

I've just sold all my soda to my fat housemate (she's, like, twice my size) and thrown out all my chips and candy and shit. Hopefully the increased intake of water and veggies will be good for my overall health, let alone my fitness and weight loss.

Now I'm interested in seeing how much of this is just intention.
>> Anonymous
>>63948
are you me? lol you sound exactly like me a year ago.

i was 258, i could barely do 135 for 5-6. in 3 months i dropped 60 pounds and my bench went up to 225x4

i was eating 5 small meals a day, and going to the gym twice a day most days. i'd lift for an hour to an hour and a half in the afternoon (squats, deadlifts, bench, etc etc), then shower, take my whey protein and eat lunch right after. wait two hours and go do my 45 minutes of cardio. i'd lift 5 days a week and run 6 days a week.

meals were usually plain tuna on wheat bread, salad, mixed vegetables, 1% milk and fruit (apples/oranges/bananas depends what they had) and at least a gallon of water a day. between main meals i'd usually do whey protein and fruit. there are no tricks. eat right and exercise and you'll see results.
>> Anonymous
>>63950
Swimming isnt optimal for fat loss. Fat loss is somewhat dependent on the bodies internal temperature rising. Being surrounded by cold water hampers that. It is great for your cardiovascular health but relatively weak in terms of fat loss.

As I'm sure some of the tripfags will disagree, might I suggest googling it and you'll find a few research studies showing that swimming is less effective than jogging or running or the elliptical, for the reason I stated.

But, if swimming is something you'll do everyday for 50 minutes, then swim a few times a week. Also jog run squat push up sit up and jumping jack yourself every week.

As long as your putting forth real effort an hour a day 5 days a week you'll lose weight.
>> Anonymous
>>63956
hang around enough and you'll see him troll quite frequently.
>> Anonymous
>>63959
good work
= )

>eat right and exercise and you'll see results.

This is basically the answer to every thread ever posted on /fit/.

My meals were similar. These days I'm eating a lot of turkey, chicken, and vegetables. I cut out pastas and breads a lot, and rarely eat either after 6pm. Eat a good bit of tuna. But really I upped my veggie intake a lot. I eat probably a pound of steamed vegetables in a day.
>> Hammerknife !7ITukp3Pj2
>>63962
Generally when I troll it's quite obvious.

I go anon when I do hard trolling.

>Do you mean gym teachers?

I mean a coach for the Cal boxing team. Anyway, I'm an engineer by trade, I've just got my physiology and bio books from my undergrad years stashed away that I could dig out.

"Time" doesn't matter so much as how long you spend with your heart rate at 60-90% of peak, which is why you can get better results with a half hour of HIIT than 2 hours of jogging. If someone chooses not to push really hard while biking, or chooses not to bike uphill, sucks for them.
>> Anonymous
>>63971
giving backwards information to people who don't lurk on /fit/ and don't know anything about fitness or weightlifting isn't obvious to them. you're just a mean spirited douche canoe.
>> Hammerknife !7ITukp3Pj2
>>63979
Ok, you don't have to be a genius to know not to scrub your face with 40% sodium hydroxide, eh?
>> TripDyke !!vlI7DMArb0l
>>63980
Even I knew that.

>>63960
I think it'll be a lot more likely for me to stick with swimming than jogging. My main problem with jogging is that with every step I take, every fucking ounce of fat on my body seems to stay a step behind. Besides, I really do enjoy both swimming and cycling. I sorta figure that once I've done enough of those two to improve my fitness and weight, things like jogging and aerobics will become more appealing.
>> Juggy !tr.t4dJfuU
Weight lifting before cardio.
>> Anonymous
Hammerknife:

Stop using that copypasta or make it more realistic and achievable.

>60min Recumbent Bike
>60min Jogging, flat surface
>60min Weighted Powerwalking, inclines

Are you fucking mad? 60 MINUTES , not even a professional marathon runner will do all of that and keep doing shit for 6 more a hours because that's what your examples say.

>/fit/ copypasta v3, post ideas for improvement etc

No, GTFO.
>> Hammerknife !7ITukp3Pj2
>>64017
You're supposed to pick one from that list, dickhead.
>> Anonymous
>>63878

OP:

What is your diet i mean specific examples what you ate past few weeks.

If you are "lazy" about cooking then how the fuck do you pay for all the food and still cry about money?
>> Anonymous
>>63894

If you mean keeping a food journal on a site like Fitday; yes. It keeps you honest. If you have a log of everything you're eating you know that either what you're eating is wrong; or you're hitting your target numbers and weight loss is occurring. I always find I get into trouble with food when I fail to log my intake for more then a week. Either I eat too much of the wrong things or (more likely) I don't eat enough.

Raw calories aren't the whole story though; the ratio of fats, carbohydrates and protien is also highly important. Carbs tend to be the biggest problem for most people. Most carbohydrate sources in modern times tend to be simple, highly processed sugary monstrosities that are so easily digested it's easy to put on weight eating them. Likewise the high presence of sugars such as corn syrup causes insulin spikes that inhibit weight loss.

This is why low-carb diets work so well. When you choose not to eat carbs you eliminate a fuckton of food sources that are loaded with sugar and hence a road block to fat loss.

Getting back to the question: the slowest effective diet is a body re-comp. This is a slow, slow process of exchanging pounds of fat for pounds of muscle. Why put on more muscle if you have no real interest in weights? Because lean muscle burns more calories. The more lean mass you have, the more calories you burn at rest and the fewer you have to sustain pounds of unwanted fat. If you want the slow but effective road I would go recomp and I'd take up lifting to some degree. Even 5-10lbs of muscle would make a huge difference just for fat burning purposes.

Far as the reduction goes: See a doctor and get his input on the subject. But unless you were substantially smaller before you gained the weight my guess is that you'd have to hit a VERY low body fat percentage before lot of weight comes off the bust.
>> rowerfag
>>64025
don't you just hate idiots?
>> Anonymous
>>63929
agreed. Never do cardio before lifting. Unless its only 5 min of low intensity jogging, but i still wouldnt even do that.
>> Anonymous
http://weighttraining.about.com/od/techniquesandstrategies/a/cardio_weights_2.htm

lulz google
>> TripDyke !!vlI7DMArb0l
>>64045
Thank you so much for your constructive help. In terms of my bust, I was a C cup at the age of 12. I've seen suggestions in other threads regarding the pectoral muscles giving perkier tits. Do you think that would help in my case?