File :-(, x, )
Anonymous
Hi. First time here.

First of all, I weigh 105lbs and I am 5' 2''

I have shoulder and back pains.

I would like to know what i could do to make my stomach flat instead of what it is.
>> Anonymous
     File :-(, x)
another pic
>> Anonymous
>>54616
What the fuck is that massive bulge on your stomach? It looks like you're trying to shoplift a book underneath your flesh.
>> Anonymous
run, ecliptic or whatever you call it.. just do cardio. burn fat, and you'll get flat abs. spot trainning dont work =D
>> Anonymous
>>54620

This.

Also move to California and make sweet sweet love to me. (Optional, but recommended.)
>> svenska
looks like you need to take a big shit.
>> Anonymous
your gut sticks out because your posture is fucking terrible and probably the reason for both the shoulder and the back pain. tnation, articles by eric cressey; he writes a lot on postural correction and it's contributions to health and fitness.

basically bad posture means muscle imbalances and sundry things being too tight. you're a girl so you should know all about that. so it's stretching and strengthening for you.

tnation. get.
>> Anonymous
SQUATZ!!
>> Anonymous
ITS A TRAP!
>> Anonymous
California you say?

Interesting? or interested? am I.
>> Anonymous
1. posture problems, read:
http://www.t-nation.com/readArticle.do?id=459379

2. you look malnourished and pale, see those girls on the side of the website i linked you? thats what 5'2" 105 should look like

3. find parts 2,3,4,5 of the article i linked you, fix your diet and posture.

4. start lifting some weights, you look all sorts of flabby and out of shape.
>> Anonymous
haha

OP is PREGNANT.
>> Anonymous
>>54651
In that case her solution is FALCON PUNCH!
>> Anonymous
>>54651
Beat me to it.
>> Anonymous
post tits
>> Anonymous
>>54641

As long as you aren't a trap or incredibly ugly upstairs, I love small girls. Oh yes, and fix posture, cardio, squatz, etc.
>> Anonymous
OP here.

This is not a trap. Thanks for the help. I do really need to start running again and stretching. I am small and pale naturally. I even get out in the sun for an hour a day or more to garden.

Also, my left shoulder is larger than my right so it is a big reason why I deal with shoulder and back pain.

Should I do sit ups or anything like that? (I don't want to look muscle-yyyy though)
>> Anonymous
>>54685
>>Should I do sit ups or anything like that? (I don't want to look muscle-yyyy though)

what you really mean is that you don't want to look like a physique class she-man. don't even worry about that, work on getting fit first.
(ps, you need to inject more testosterone than occurs naturally in a teenage boy to look like that).
>> Hammerknife !7ITukp3Pj2
>>54685

Full-body exercises like push-ups will even things out nicely.
>> Nerofag !!Ep0YyNVJr9Y
>>54623
Seconded
>> Anonymous
I am really not educated when it comes to getting fit.
Could I have more examples of "Full-body exercises"
>> Anonymous
>>54690
Push ups count as fully body exercises now? Huh.

Better go do some preacher curls to get some compound work done on my bicep
>> Anonymous
>>54697
the first thing you need to know about full body exercises is to ignore everything hammerknife says, until he goes and gets some learnin' under his belt.
>> Hammerknife !7ITukp3Pj2
>>54699

Confusing people is almost as entertaining as actively trolling.
>> Anonymous
Op here again. I have an ok idea about what to do, but I haven't run/worked out in a while, how should I start? Exercise 2 to 3 times a week? Stretch first?
>> Anonymous
     File :-(, x)
>> Hammerknife !7ITukp3Pj2
>>54712

OK christ I'll give you my exercise copypasta.

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 Interval Intensity 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.
>> 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.
>> Anonymous
>>54628
>tnation
The entire point of /fit/ has probably been made void by the every existence of this website. People should just go read the articles there and get on with life.
>> Anonymous
>>54713

California. Marry.
>> defective !pMlIcBM3Xg
O wise Hammerknife, know by chance the equivalent that you were listing for swimming, at least medium intensity with some high intensity staggered in.
>> Anonymous
What part of California?
>> spanishbomb !!o2n54vlWHXd
>>54742

Southern. Duh.
>> Anonymous
San Diego? I love La Jolla too?
>> Hammerknife !7ITukp3Pj2
>>54735

I can look up one of those calorie burn meters, sec.
>> Hammerknife !7ITukp3Pj2
>>54735

About 20 minutes.

Also San Diego sucks except that the hills are great for exercise.
>> spanishbomb !!o2n54vlWHXd
>>54751
Come on! The 5 am waves in Oceanside are pretty great sometime!

I'm Riverside right now, ugh. Some really great paths for running though if you are into orange groves and hills. (Some people are allergic.)
>> spanishbomb !!o2n54vlWHXd
>>54649

Postur question. Would Yoga work to correct posture? I've heard this helps. I've read the T-Nation article before and will probably try this out as well soon, but I'm going to start doing some Yoga rather immediately. Need to gain some flexibility as well and I've always been half-assed interested in it.
>> Anonymous
     File :-(, x)
O HAI GUYS!!1!
>> Anonymous
>>54761
oceanside...lol

gutterside
>> spanishbomb !!o2n54vlWHXd
>>54773

Good surf. My lifeguard/surf fanatic friend once explained it to me why, but basically something to do with Camp Pendleton next door. I was drunk so maybe I'm off.
>> Anonymous
>>54800
your friend is not in the know. gutterside = worst polluted beaches of north county.

Pendleton has a ton of shoreline, but the breaks that I have been to are horrible. Huge swells...all closeout(bad).
>> spanishbomb !!o2n54vlWHXd
>>54802

I'm not talking about the pollution. The surf is pretty good there and not so crowded, that's all I know. As far as the friend, he's a pretty strong surf hobbyist. Has done the Hawaii, Mexico (both sides), Japan, etc. thing to surf there.

Maybe he's wrong though. Any other great surf spots in North County? Again, I'm in Riverside, so it's probably the closest drive for me. OC sucks.
>> Anonymous
>>54685
You won't instantly become a muscular hulk the moment you touch a weight. Men have to train hard and frequently for months to even start looking like that, and you're a female with only a fraction of a man's testosterone. Getting big with your level of misinformation is literally impossible, so you have nothing to worry about.
>> Anonymous
>>54809
nope. no good surf spots here

;)
>> spanishbomb !!o2n54vlWHXd
>>54829
jerk.
>> Anonymous
>>54835

Don't listen to these losers. Oceanside has some great surf spots.
>> Hammerknife !7ITukp3Pj2
>>54839

When I surf, I surf at Imperial Beach.

Fuck north county.
>> Anonymous
>>54848
I KNEW YOU WERE IN SOCAL. I just knew it. K N E W IT. Your text has this fitfag know-it-all aura that is all too common here.

Anyways, I hope you stay at coronado and the mexican stays in riverside.

=)

>>54839
Yeah, there are some good breaks, but the water is the worst...so, all in all, not a 'great' surf spot.
>> Hammerknife !7ITukp3Pj2
>>54896

Coronado? What kind of faggot lives in Coronado?

Folks live in a shithole in east county =\
>> Anonymous
>>54848
hammerknife is just a crybaby chink.
>> Hammerknife !7ITukp3Pj2
>>54921
North County is suburban hell.

I swear to fucking god I got lost once when visiting a friend at one of those master-planned communities with rows of identical houses.
>> Anonymous
>>54918
folks? as in you?

and I meant surf there, not live there.

And I will further ask: What kind of faggot says he surfs at IB?
>> Anonymous
>>54924
good looking women come from those communities, when compared to rural scum or low cost housing where the mexicans and nigs live.

But they couldn't be worth learning some map skills, would they?