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becoming a /fit/ member 135 lbs of STEEL
ok heres for you all wondering how to work out and what will make u a true /fit/ member.
Just think about it, you do everything you did before like stroking it to naked ladies, posting memes and hack sites all while being /fit/, sounds great doesnt it?

Well first lets set up a basic routine
Sunday:
Deadlifts
Rows
Pull ups
(Bicep curls)

Tuesday:
Bench
Military press
(Tricep push down)
(flyes)
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>> Anonymous
Sounds good but what are
Rows = ?
Lounges = ?
>> Anonymous
there is a difference between having big muscles and being fit.
>> Youbee
>>26327
Rows: http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
(The motion is a 'row' because it's the action you would make if you were rowing a boat, basically).

Lounge = lunge, I believe (unless OP has a really clever new lift I don't know)
See: http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
>> Anonymous
>>26332
Thanks.
>> Anonymous
>>26327
agreed
>>26290
i spose not so bad going from sunday to tuesday, but for people who dont have much upper body strength to begin with, you should allow more rest between the shoulders and backs on sunday and the Mltry press on tuesday. just depends how well you rest up
>> Anonymous
>>26290
why bother with calfs man..seriously. Calves are for Gymhards who could actually give a shit. rather include some more core/arms to your program. but yeah looks like alright plan all up
>> 135 lbs of STEEL
youbee those are correct, its possible to do with a barbell aswell.

And its true if you really want to go under the category /fit/ i belevie you should be able to do some cardiovascular work as well, running and stuff.

but this is a great start, it focuses on compound movements wich are the best for growth and it works your whole body.

all im saying is this is some solid starting adivce i think everyone wish they "knew" when they started instead of just focusing on some small muscles like biceps and shoulders. Those movements does not realease nearly as much hormones as the big compound lifts.
Also /fit/ skip the machines if you can. Free weights for the win
>> Youbee
>>26342
True, but I've found that dumbbells are easier, especially when just starting out, given the freer range of motion.

Also, good stuff for a beginner's bit of info, though I might add the importance of eating 5-6 meals/day if possible. Plus, a couple of myths should be debunked in every 'intro' guide: no "spot reducing" (you can't do hundreds of crunches to get a 6 pack if you're fat everywhere else), and you can't have it both ways (gotta cut then bulk, or bulk then cut -- unless you're VERY big, it's nearly impossible to do both efficiently).
>> 135 lbs of STEEL
I feel i should have added some for the guys/girls out there wanting to lose fat aswell.
While lifting weights works pretty good, especially for guys, to lose weight running is more time efficient. Running if you are too overweight is not good though. Spare your knees it and just cut down on your intake of food.

If you wish to lose weights, obviously you shouldnt eat as much as someone trying to build muscle because that will only add more to it.
Instead try going about 500 kcal under your daily intake. That will make you lose 0.5kg per week wich is a decent rate to lose at.
If you intend to start building muscle after your done with the "cut" its not bad to start lifting meanwhile. it will make your CNS (central nerve system) more used to moving weights and your tendons. Which will reduce risk of injury and increase performance.

If you dispise the thought of counting calories then just "feel" for it. Try cutting down a little on what you eat and take measurements as well as weighing yourself on a weekly basis.
If nothing happens, eat less and do more work its the only answer to this.

Eating things with slow digestion is good if you dont want to feel hungry all the time. Water is also good for that, drink alot.
Cottage cheese is a good protein source for cutting, aswell as eggs and oatmeal. If you wish to know more just google it, this is some basic info.