File :-(, x, )
Anonymous
Hey /fit/ First time poster here... and I was wondering if I could get some advice/ help.

I am 5'6", 200 lbs and female. Last week I changed up my diet to all health foods.. and this week I am going to start exercising.

Before I do, I was hoping to get some recommendations of things to do for legs and abbs mostly.
>> Anonymous
>>323548
jiji... squatz...
>> Anonymous
>>323553

I am not familiar... this will probably be the first time I actually force myself to exercise.
>> Anonymous
You are gonna have to do cardio first. Don't even bother with lifting till you get your fat ratio way down. Just go running for at least 30 minutes 3 times a week. you'll lose about a pound per week that way.
>> Anonymous
>>323573

Really? I am trying to drop between 25-40lbs before next September. I am getting married then and do not want to jiggle down the aisle.
>> Anonymous
Ab work would be wasted time for you. You aren't going to see those abs for years. Start walking daily. Then jogging daily. Mix up with swimming, biking.

work hard, man
>> Anonymous
Do a SMALL warmup before cardio (like 1/4 a mile),
Stretch out well,
Run forever,
Stretch out when done w/ running,
eat little,
repeat 3-5 times a week for a year,
don't eat like crap,
presto!
>> Anonymous
>>323588

I am not necessarily looking to get a six-pack, I just want to tighten/smooth out my tummy.
>> Anonymous
the harpoons
man them
>> Anonymous
>>323593
Then I will speak slowly.

You. need. to. lose. fat. Focus. on. cardio. Abs. are. a. waste. of. time. at. this. point.
>> Anonymous
>>323593
No such thing as spot reduction.
>> Anonymous
>>323602

Basically, do cardio (walking, running, jump rope) to get rid of fat. It is much more efficient than doing crunches or whatever you were planning to do with your abs.
>> Anonymous
>>323602
because god forbid she should develople core strength, especiall not to counter that torque she'll be putting on her lower back due to all the running you're proscribing. and cardio is best for weight loss, despite protein synthesis using more energy.

don't let reality or ignorance stop you. just pile on in there fucktard.

or gtfo. the latter preferably. you fucking monkey.
>> Anonymous !ErY2TknG0w
Let's just make sure you don't think exercising your legs and abs is going to magically make them lean?

Spot reduction is a myth.

Then I'd say do every variation of situps for your abs and do squats and deadlifts for your legs.

Use the RHS here: http://www.exrx.net/Lists/Directory.html
>> Anonymous
Don't lose any weight, just come to daddy.
>> Anonymous
>>323628
Back off; I saw her first.
>> Anonymous
>>323616
cardio /= running,

If she wants core strength do squats and deadlifts. 15 situps are worthless. I doubt she can even run. I told her to start with walking because this is the first time she has really exercised.

She is thinking spot reduction and I am trying to disuade her of that.

If she just does situps and leg presses for 2 months, nothing much will happen, she will get depressed and give up.

and, you GTFO!!! BAAWWW!!! MOM!!!!
>> Anonymous
>>323633
>>leg presses for 2 months, nothing much will happen,

what part of gtfo do you not understand?
>> Anonymous
>>323633
She should bike instead of walking.

Sit ups will help, she will feel better with them in.
>> Anonymous !ErY2TknG0w
FFS. Read this. Everything but the last 2 points is info that you should absorb.

http://web.archive.org/web/20071015035443/lol.7chan.org/fit/res/11288.html
>> Anonymous
>>323647
>wants recommendation for legs and abs

What part of I don't give a fuck about you don't you understand
>> Anonymous
>>323663
what part of you're an ignorant fuckhead that should go back to reading flex magazine and stop giving people advice when you don't know shit do you not understand, double nigger?

why haven't you gtfo yet?
>> Anonymous
>>323674
I recommend cardio and I read flex?

I'm here all day, try the veal
>> Anonymous
I like how my simple inquiry turned into a racial argument
>> Anonymous
>>323695
its 4chan baby
>> Anonymous
OP here, I guess I should specify that I need to strengthen my legs as being on them all day (I waitress) can cause ridiculous stiffness, and I want to stop that.

I wanted to see if strengthening my core would help at all with weight loss. I didn't mean to sound retarded or anything. I just don't know these things. That's why I am asking.
>> Anonymous
>>323701

I know.. that's why I said "I Like How..." it amuses me.
>> Anonymous
>>323706

DO SOME HEAVY-ASS SQUATS

THIS WILL ALSO GET YOU A SQUAT BUTT EVENTUALLY WHICH IS QUADRUPLE WIN PAIRED WITH THUNDER THIGHS
>> Anonymous
>>323706
You can burn calories through cardio
You can build muscle and then burn calories with higher basal metabolic rate.
You can do both.

If you want to build muscle, look at all the 5x5 stuff that is floating around. islolation ab exercises are not a good way to build a lot of muscle . I agree with>>323616
to look into them if you have back problems.

also I agree with him that I am a monkey and a double nigger.


Personally I think it would be good to start with cardio. walking, jogging, swimming, biking, sex with fiance (good ab workout).

Don't feel stupid, it is a complicated thing, many get it wrong.

Its hard to go too wrong with cardio, though.
>> Anonymous
>>323727

So I should obtain a quadruple win butt? sounds entertaining.

>>323628
>>323630

Wow..I would like to know how either of you saw me without a pic.. dun dun dunnnnn creepy
>> Anonymous
>>323739
He definitely said "PAIRED" ...which concerns me a little.

Could you imagine? "WOw your tight plump ass looks great with those jiggly thighs!"
>> Anonymous
>>323573

Don't listen to this guy.

Weight training > than cardio
>> Anonymous
>>323741
I've been stalking you...I'm in your house RIGHT NOW!!!

RUUUN!!!

also you posted it earlier
>> Anonymous
Weight training burns more calories and fat than cardio. Don't listen to the idiots saying to do only cardio. Do about 20 minutes of cardio a day along with squats, bench pressing and core work-outs 3 times a week.
>> Anonymous
>>323749

hurr durr.. go me. I forgot I mentioned that.
>> Anonymous
>>323751
Its not a bad idea, but it seems like a lot to start with.

Bench press 45lbs, Squat 45lbs, situps vs Spin Class?

Come on guys, we aren't talking to a 18 year old guy looking to buff up a bit.

She actually has a fair amount of strength relative to other girls from moving her weight around. (no offense).

It blows my mind you would put weight training over cardio for her purposes. It would be beneficial, but I wouldn't have her focus on it.

ITT I debate endlessly for some reason

Oh, and OP diet is going to be very critical
>> Anonymous
>>323769

I think I have a pretty decent diet going... I eat a bowl of Special K red berries with Soy milk in the morning... Then have a grilled chicken wrap (whole wheat tortilla) with baby spinach, dried cranberries and fat free italian dressing and a glass of soy milk. Then for dinner I have like, a veggie burger or a salad, again with a glass of soy milk.
>> Anonymous
working out large muscle groups is a good way to burn fat
>> Anonymous
>>323769
ALso, no offense taken at the wight comment. I know I am heavy.
>> Anonymous
I should add to>>323776that when I snack between meals, I eat baby carrots, or celery with peanut butter, or a trail mix type thing.

Changing my diet wasn't hard, as I have always loved healthy food... I just also like crappy food too.
>> Anonymous
>>323769

If weight training is too hard, then sure . . . go with cardio.

But if someone wants to burn fat the most efficient way possible, they eat a high protein diet and they lift weights to build strength and muscle.

The fact that she's calorie restricting is all the more reason to eat protein and lift weights, because she'll be losing muscle from her diet AND she'll be losing muscle if all she does is over-work cardio like running/biking hard for 40 minutes like some here are saying.

I can understand the attempt to give her something she's more likely to complete but I get sick and tired of hearing people say that you SHOULD start with cardio to lose fat, then move to weights. It's just plain wrong and I hear it all the time on this board.

The best way to burn fat is a high protein diet with restricted calories along with weight lifting 3x a week and HIIT 3x a week.

It's not even that hard. With the right programs you could spend 30 minutes a day (including the warm-up) exercising and see fantastic results.
>> Anonymous
>>323782

Try and eat six times a day.

If necessary, reduce the size of your "meals" while increasing the size of your snacks. Get a Nake Juice Protein juice once a day and eat some veggies with it as a meal.

While this isn't do-able for everyone, I try and eat about every hour and a half to two and a half hours. . . but I work in a restaurant so it's easy for me to look at the clock and ask my cook for a plate of scrambled eggs or something.
>> Anonymous
>>323778
Are legs a major muscle group? Are arms and torso? Are these used in biking and swimming?

Aren't we agreeing? Everyone start thinking about the physiology behind the exercises. There are different routes for different goals. Resistance exercises and cardio are both good for everyone. Take awhile to get educated on why you do what you do.

O.K. I really will stop now. Diet sounds good op. I think you got plenty of advice to work with.
>> Anonymous
OP here.. I am off to the gym now. I am going to do the treadmill today for probably about 40 minutes. I am also going to see what else is there. I really don't remember because I only just peaked in it the other day.

I appreciate the help and have save the sites and info given. Thank you!
>> Anonymous
OP here.. I am off to the gym now. I am going to do the treadmill today for probably about 40 minutes. I am also going to see what else is there. I really don't remember because I only just peaked in it the other day.

I appreciate the help and have save the sites and info given. Thank you!