File :-(, x, )
Anonymous
So how much work are we talking about here?
I'm not morbidly obese but I'm not in good shape.

Right now I'm doing 30 minutes of cardio 3 times a week and 45 to an hour on 2 days.

The three half hour days I do a common weightlifting split of chest/back, legs/shoulders and arms.

I cut out soda and cheese from my diet, eat my vegies and fruits and about 5 times a day, smaller meals.
>> Anonymous
an hero, it's the only solution
>> Anonymous
>>369420
this
>> Anonymous
Drink coffee and run run run run run run run run run urn
>> Anonymous
>>369410
your not that big, continue working out, eat right and be patient about it.
>> Anonymous
>>369429
Drink coffee and run run run run run run run run run >urn

lol
>> Anonymous
>>369410
>>369420
>>369421
>>369429
>>369434
>>369436
samefag!!!
>> Anonymous
I look like OP.

Would it be wise for me to replace
Lifting weights 3x a week (low rep, high weight)
with
Doing cardio 5x a week (go till machine says 600 cals)

was at 234 about a week ago, at 231 now. I suspect most of the loss was water/intestine shit/other loss.
>> Anonymous
Work in some HIIT and give it some time. If things don't improve, refine your diet further.
>> Anonymous
The only way to weight loss is to consume more calories than you intake.

But in your situation I'd say it's wiser to convert all that fat to muscle mass.

Forget about veggies, eat a lot of low fat meat.
>> Anonymous
>>369445
OP here, must be taller then me then since I'm at 202lbs, actually 2lbs more then I was a few weeks ago when I started at the gym due to muscle gain I guess.
I stand at 5'9"
>> Anonymous
>>369454
>The only way to weight loss is to consume more calories than you intake.
wat

>But in your situation I'd say it's wiser to convert all that fat to muscle mass.

I was thinking the same since I sort of have a stocky build

>Forget about veggies, eat a lot of low fat meat.

I am taking whey isolate after workouts, and sometimes casein after waking up or when I know I won't eat for a few hours.
>> Anonymous
>>369471
fuck that, its 6 inches hard.
if anything losing my pudge will make it look longer.
>> Anonymous
Begin by limiting your protein intake, as it is converted to fat more rapidly than sodium and carbs. Feel free to enjoy caffiene free soda on occasion as the caff is where the real health problems come from.

Once you do that, you can slowly adjust your main meal untill it is high sodium and carb based (such as healthy asian instant noodle dishes that are quite cheap from most nearby stores). Be sure to get the plain 'beef' or 'chicken' flavors, as the terms 'creamy' or 'savory' usually imply lard was added to the seasonings.

Once your diet is in check then, and only then, should you begin your weightloss workout regime. Try to be regular, and do the same workout at the same time every day, that way you get used to it and don't get bored and quit early. Some may recommend a combo of strength and aerobic training, but for the starter with a focus on weight loss like you I would say you are much better off just doing 1 or 2 hours of HIIT (broken down into 3 or 4 intervals) daily for a few months.

This should be fine for your first step! See you later on your road to health!!
>> Anonymous
>>369474
6 delicious inches I bet. You're totally my type too :) Perfect weight!
>> Anonymous
>>369478
ok taking pics brb
>> the ides of march !!7Z/3gj5ZXsu
>>369475
Ohhhh lawd.
>> Anonymous
>>369485
and an average heart rate of 158... I'm 24
>> Anonymous
>>369490
flattered really but I don't see the point.
there's more sausage on 4chan than a gay Oktoberfest in San Fransisco.
i'm not going to turn the lights on, open my girlfriends macbook while she sleeps, pull my average crooked cock out, take a picture of it and distribute it for random shemanons
>> Anonymous
>>369495
Pretty pretty please? The body is DERICIOUS, I wanna see the rest :3
>> Anonymous
>>369485
>>369475
>for the starter with a focus on weight loss like you I would say you are much better off just doing 1 or 2 hours of HIIT (broken down into 3 or 4 intervals) daily for a few months.
GOD FUCKING DAMMIT

If you two are trolls, you just made me rage so fucking hard.

This is NOT motherfucking HIIT. The HI in HIIT stands for HIGH FUCKING INTENSITY. No, it is not physically possible to do "HIIT" for an hour. No, the retard on the bike is not doing HIIT, he is doing interval training.

I've been doing HIIT for the past 6 months. Let me tell you, if you're not doing it outside, on physically running, it's not motherfucking HIIT. You simply can't go intense enough on a bike, treadmill, or exercise machine to do it. If you don't collapse and vomit within 4 minutes of first doing it, it's not motherfucking HIIT.

This is HIIT: sprint all out like a crazy for 30 seconds, jog for 30 seconds, sprint like crazy for 30 seconds, jog for 30 seconds. Repeat. All you faggots on bicycles and all you faggots doing interval training who think you're doing HIIT... give this a shot. Seriously, try it. I invite you. You won't last 6 minutes. I guarantee it. After training intensely for 6 months, I now can last 15 minutes, but just barely. I also lost 60 pounds doing this. So fuck off.
>> Anonymous
>>369485
i don't think thats an hiit workout
this is

HIIT: High Intensity Interval Training Workout
1. Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
2. Determine your Maximum Heart Rate or MHR should be during a hiit workout session.
3. Wear a heart rate monitor (optional).
4 . Make sure you take some time to warm up to get your body temperature raised before you begin.
5 . Now begin your cardiovascular training at 75% MHR intensity for 30 seconds and then bring your intensity down to a slow dull pace for 90 seconds.
6. Repeat step 5 but bring your intensity up each time. Complete a total of 3-7 intervals in total. You'll be surprised with the results. Also see our HIIT training workout
>> Anonymous
>>369498
lol, is angry.

did you do this on an empty stomach, on hydroxycut, coffee, cocaine, strength will and determination, green tea, red bull, cock, religion, powerthirst?
>> Anonymous
>>369485
wait, so it isn't HIIT but is this a good fat burning routine even if it is on a pussy bike?
>> Anonymous
>>369498
tabata intervals were devised for a stationary bike at first. The study by Tabata comprised competition-level athletes on exercise machines.

In other words, you suck cocks and swallow, you retarded cunt.
>> Anonymous
tabata and Tremblay protocols were done on bikes because its 'less variables' to worry about in terms of a study. sprinting would be superior, less localized fatigue, more 'body' being used.

dan john likes BB thrusters (front squat to push press), i do my HIIT as "power snatch burpees" as i find that even more taxing per unit time than even 100m sprints.

tons of fun for every1
>> Anonymous
your arms look ok, your man titties are horrible thought.

push ups, chin ups, sit ups, do it now.
>> Anonymous
>>369527
i can only lift myself 4-5 times, even when i'm fresh.
so you thinking a better chest would be a vast improvement?
I do bench, incline bench, dumbell bench, chest flies but with very low weight 25lbs, ... I'm going to try dips if I can lift myself up more then 5 times.
I've always had trouble making my chest wide and full.
>> Anonymous
woke up, still fat, what am i doing wrong
>> Anonymous
>>369845
stop expecting results fatass. you gotta do it for at least 3 years
>> Anonymous
>>369850
3 years, wtf.... i'm not that fat
>> Anonymous
>>369867
yes you are, liposuction should be considered
>> Anonymous
>>369886
no i think bypass surgery would be best for him
>> Anonymous
>>369889
>>369886
srsly guiz, an hero is teh best wait lost progarm
>> Anonymous
>>369410
fatass, what do you weigh? over 9000?
>> Anonymous
keep those nasty pictures, workout for a month, take more pictures, compare
>> Anonymous
cock nao
>> Anonymous !iiA80eLVpY
hour of cardio every day. doesn't have to be running, just get your heart rate up for an hour every day.
>> Anonymous
>>371052
I did, I was doing at least 45 minutes on lifting days on intervals, about 4 minute and 15 seconds from 100 watts to something in the 130 range, but apparently HIIT is much better, and a stationary bike is supposed to be adequate.

I'm using a large muscle group, pushing as hard as I think I can.
>> Anonymous !iiA80eLVpY
>>371061
i've personally never tried HIIT
i would like to though.. halp?
>> Anonymous
>>371071
Most sites I'm browsing say sprinting is the best, warm up properly, do a light stretch, then sprint your ass off for 15-30 seconds, jog for a minute or more, then repeat about 6 to 10 times.
Puke, repeat 2-3 times a week.

I'm just wondering how to go about it on a stationary bike, if my efforts are worthwhile.
>> Anonymous
>>369492
Hmm, the bike you are referring to is called a recumbent. I also use it frequently but not yet on routine. I know that in half an hour I go 8-9miles. Does this HIIT crap really work? 580 cals in 15 minutes is quite attractive.
>> Anonymous
>>371271
thats what I'm trying to find out
>> Anonymous
go running with a sweater, pullover on, it'll make u sweat more
just do it the spartan way: push the limits to create a good condition and shape
>> Anonymous
and about burning calories
u start burning them after u've ran 45 minutes... (doctor said it to me)
>> Anonymous
>>372159
Sweating more doesn't equate to burning off more fat in a given exercise you retard.
You'll lose a bunch of water weight and perhaps even your consciousness.
>> Anonymous
>>372163
Unless athletic fitness is his expertise, most Doctors give shit advice about these things regardless of their years of study.
Like the pudgy nutritionist telling me how to eat right, fucking liberal faggot.