File :-(, x, )
Anonymous
Hey /fit/

Serious questions here. I've been trying to lose some weight by eating somewhat less, but to prevent my muscles from going to shit rather than my fat, I do some strength training as well.

1) Basically I do about 5x10 squats once a day, and 5x25 pushups twice a day. Am I missing any major muscles and should I add sit-ups to my training? And what number?

2) To get abs to show, I heard it's mostly getting body fat percentage down rather than training your abs. True?

3) I'm not part of a gym since I'm in a small village, but I run occasionally and beforementioned muscle training. Is there any way to calculate my body fat percentage at home, and how do I do it?

Thanks in advance /fit/.
>> Anonymous
1. You should find a gym or school or something that has machines you can use, you're missing out on all kinds of mucles.

2. No. I have like 20 BMI and no abs. True, you can't be fat and have visible abs, but no, weight alone is not what defines your abdominal muscles.

3. http://www.nhlbisupport.com/bmi/
>> Anonymous
>>104315
>>2. No. I have like 20 BMI and no abs. True, you can't be fat and have visible abs, but no, weight alone is not what defines your abdominal muscles.
>>body fat percentage down
Learn to read.
>> Anonymous
>>104315

Fucking idiot, BMI has nothing to do with body fat %

Buy a calliper and measure it yourself (cost: 15 to 20 dollars). You will just need some pratice to use it.
>> Anonymous
>>104311

Body fat <8%, you have abs.
Body fat <4%, you start loosing fat off your joints and you will die painfully.
>> Anonymous
>1) Basically I do about 5x10 squats once a day, and 5x25 pushups twice a day. Am I missing any major muscles and should I add sit-ups to my training? And what number?

You could try putting some pull-ups/chin-ups in there to work your back more. Might be quite hard for you if you are overweight though.


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>1. You should find a gym or school or something that has machines you can use, you're missing out on all kinds of mucles.
>1. You should find a gym or school or something that has machines
>machines

Don't use machines, use free weights.
>> Anonymous
>>104332

nahhh.. more like 10% for abs, 6% for death
>> Anonymous
>>104346

Op here.

Nah I'm 63 kg @ 1,80m, I'm not overweight, I just want a more defined body structure I guess. Also, I thought squats work your back? Or just your lower?
>> Anonymous
>>104356
I got the impression you were talking about bodyweight squats? Because otherwise if you do weighted squats everyday you are doing it very wrong. Bodyweight squats won't really hit the upper back, but you're right they do help the lower back.
>> Anonymous
5x10 bodyweight squats is for pussies. There is no reason why a man should be doing less squatz then pushups.

If your using body weight, don't do the set/reps of a guy that does the exercise with a few hundred pounds on his back.

Go for 6*50x at the start,
Then go to 4*75x,
3*100x
2*150x

Then go for 6* 50x one-leged squatz for each leg.
4* 75x one-legged squatz.
3* 100x one-legged squats.
2* 150x one-legged squats.

Do this for a year. And I guarantee a stone hard balanced body. Your not gonna be x-box huge, but you will easily shit while sitting on air if you wanted to..

Also, work up to one handed pushups.
>> Anonymous
True, if you can do 25 pushups at a go, you should be capable of doing ~3-5 one handed pushups. Work up those to 50reps.

The mass majority from the abs come from having low body fat, that is correct. But you still need muscle.
>> Anonymous
>>104390

300 pistol squats each leg would give you legs of steel. Lol.
>> Anonymous
>>104390

Wouldn't that kind of like... destroy your joints?
>> Anonymous
>>104434
Oh ye of little faith. Or perhaps too much faith... in bullshit. Bad form and bad stretches (I.E. anything Yoga) are what kill your joints. Stretching your ligaments too much will decrease joint strength.
>> Anonymous
>>104434
How do squats and press-ups damage your joints? If anything they strengthen them. Only situation where I would think you damage your joints would be doing too much plyometric stuff on a hard floor.
>> Anonymous
>bad stretches (I.E. anything Yoga)

lol
>> Anonymous
>>104434
Who needs joints? Just use your muscle.
>> Anonymous
>>104395
Hey there, OP is back.

First of all, I can do more than 25 in one go, I just went by the max / 3 x 5sets. (75 is when I lose my form). Why are one-handed so much better? I thought light + many was the latest idea of best exercise.

And>>104390
How deep do these squats you're talking about? 90° knees? Penis on ground?
>> Anonymous
(I.E. anything Yoga) are what kill your joints. Stretching your ligaments too much will decrease joint strength.

Isn't it contradictory? Many yoga exercises stretch ligaments, I'd be careful choosing yoga asanas. I wish knew what I know now when I was young...