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From Weeaboo to FITaboo - A Complete Beginner's Guide to Fitness Anonymous
Never did any regular exercise in your life? Have you never lifted a single weight? Never played any sports while growing up? That's fine. I know I didn't do shit either, until some years ago anyway.

Want to change all that? Get into shape, look and feel damn great, and truly develop your motherfucking potential as a person? You can, and this guide will get your started.

Experienced /fit/ anons, feel free to thrown in your own tips and/or story, but keep in mind all this shit here is intended for those who have primarily lived a sedentary lifestyle, and with no experience in ANY regular physical fitness. Keep it simple.

1) Exercise? Why should I bother doing this shit?
2) Preparation and precautions, and what to expect.
3) What the fuck should I eat and drink?
4) Cardiovascular exercise - The main fucking course.
5) Beginning to strengthen your upper body.
6) Taking it beyond the basics.
>> Anonymous
1) Exercise? Why should I bother doing this shit?

To make it simple: the benefits of regular exercise are obvious, but there's also the non-obvious shit as well: You will perform better at pretty much every area in your life. In school? You will be a better learner. Have a hobby like playing a music instrument, art, or shit, even vidya games? Proper fitness will enable to you be better at those as well (yes, many top/pro gamers do keep a regular exercise regimen). Then there's the obvious shit: looking good, having confidence, and living a long, healthy life. You are capable of achieving all of this.

2) Preparation and precautions, and what to expect.

You will need access to cardiovascular equipment, such as a treadmill or say, recumbent bike. Make use of a gym membership or YMCA, or even buy your own equipment if you got the cash and space. It's worth it. Students: take advantage of your university/college fitness centers. For those too "embarrased" to go to the gym... Try to get over it. Other people, who are probably twice the size of you, have got over it. I know, because I've seen them at the gym. I greatly respect those people, because I know how it much discipline it takes to start exercising after a life of doing nothing.

Anyway, the golden rule of fitness: consistency. Stick with exercising, and make it your habit and part of your life. You will need to exercise at least three times per week. No once or twice a week crap, that will not work and you'll just be wasting your efforts. You deserve progress. Consistency is the key. Also, proper rest. PLEASE get your 7-9 hours of sleep per day.

Recommended: Get a physical. Everyone no-matter-the-fuck-what needs a yearly physical. If it's been a while, you might have shit going on that you're not even aware of, such as high blood pressure, or cholesterol. Then there's also the hereditary shit to watch out for. Yes, physicals are shitty and annoying, but they must be done.
>> Anonymous
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3) What the fuck should I eat and drink?

Food: This shit is simple for beginners. Eat your three main meals a day, ESPECIALLY breakfast. Stay away from fried foods, junk foods, and frozen tv-dinners and such. Eat food that's low in fat, ALWAYS read those nutritional labels. Chicken (baked) and pasta are my favorites. Subway sandwiches with lots of veggies, and no mayo or other fatty condiments. Get your fiber, such as from wheat bread/rice that's whole grain (for bread, check the ingredients label. If it says "enriched flour" first, try to instead go for something that says "whole grain"). For now, sky's the limit, as long as it's low in fat and not fried.

Drink: Don't drink soda. If you like juices: don't drink the ones with high sugar, and just go for the "light" brands. They taste pretty much the same anyways. Try to primarily drink water. Tea works too, but watch the caffine on some teas. Drink non-fat/skim milk, or if you can't then say, soy milk (it's far tastier than cow's milk anyway, IMO). All I personally really drink is water and soy milk, with the occasional iced tea.
>> Anonymous
4) Cardiovascular exercise - The main fucking course.

Done at least 3 times per week, with rest days in between. If you want faster progress do 4 days, but DO get your rest. Say something like:

Sunday: Cardio
Monday: Rest
Tuesday: Cardio
Wednesday: Rest
Thurs: Rest
Friday: Cardio
Saturday: Rest

Then repeat. You want your rest days, your body will be sore and "stiff" at first the days after.

Pick between the bike or tredmill, whatever you prefer. Try out both. But if you're a fucking big, then stick with the bike at first, since it's low impact. Prior to starting your workout, make sure you're well-hydrated.

Now, what to do on this shit? You will always be on these things at least 30 minutes. NEVER any less, but feel free to stay longer, especially at this beginning stage. Cap yourself at 45 minutes for now.

Your ulimate GOAL is to reach 30 continual minutes of jogging/riding at a FAST pace. It will take time to reach this, it's perfectly normal. For your first session, do 30+ minutes of brisk walking/riding.
>> Anonymous
>>1488
For your next session, it's different. Do 5 (or more if you can) minutes of JOGGING/riding at a moderately fast pace, enough where you start to feel it, and sweat. You know what I mean. If you can't do 5 minutes, that's perfectly fine, do as much as you're able to, without passing out/hurting yourself. After, briskly walk/ride the rest of your 30 minutes (or more). When you're time is up, turn the speed down to a slow pace for your cool-down period (a few minutes or so).

Your next session, do 10 MINUTES (if you can) of jogging/riding at a moderately fast pace, then briskly walk/ride the rest of the 30 minutes. You see where I'm going with this? Each session you want the "fast jog/ride" part to be longer than the previous session's, eventually reaching your ulimate goal of 30 continuous minutes of fast jogging/riding. This will take weeks, maybe more than a month, or longer. It's different for everyone. But do your cardio consistently 3 times per week, and you will reach this goal. Stick with it, it's only hard at first, but it gets easier and easier. While you run, listen to the music you enjoy on your mp3 player, or watch some tv, or shit, stuff on the computer if you're at home. Keep everything enjoyable and positive.
>> Anonymous
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5) Beginning to strengthen your upper body.

So you've been doing the cario for a week or more, and you want to start strengthening the upper body? Let's do it, but at this stage we will have to keep it simple: push-ups. So our new schedule will be something like:

Sunday: Cardio
Monday: push-up session
Tuesday: Cardio
Wednesday: Rest
Thurs: push-up session
Friday: Cardio
Saturday: push-up session

For proper form, check out: http://en.wikipedia.org/wiki/Press_up

For our first push-up session, try to do as many as you can. What's a normal number for someone completely new? Maybe... one. That's right, fucking one. Or you might get more, or perhaps LESS than one, like a half. I personally got the latter when I started.

You may need to start by doing modified push-ups. As the wiki states: "'Modified' press ups are performed by supporting the lower body on the knees instead of the toes, which reduces the difficulty." Do 10 or 15 or however many you can muster WITHOUT stopping/resting. Not too quickly, but not too slowly. Then wait 5 minutes or so, and then do another set of the same number. Wait 5 minutes, and do another set. Then call it a day.

Your next push-up session? Merely increase the number. 20-25, then rest 5-8 minutes. Repeat two times, like the previous session. Slowly AND consistantly increasing is the key, like the cardio sessions.

Eventually, you're going to want to move onto "real" push-ups. You are the best judge on when this should happen. Set a goal of being able to do 10 real push-ups without stopping, then the next session more, then the next session even more. And so on. Keep at it, good ol' consistency will make it easier and easier. I started with "half" a push-up, and after a long time, I'm able to do at least 50 good and slow push-ups continuously. Multiple sets.
>> Anonymous
6) Taking it beyond the basics.

After many, many months, or perhaps far more than a year of work and dedication, all of this will be simple and routine shit to you. You will have lost body fat, and gained muscle in your upper and lower body. For the person with a good, non-shitty diet like youself: 30 minutes of good cardio 3 times per week, plus the push-ups is all that's really needed to maintain a healthy and pretty good-looking body. For those who want bigger muscles, move onto serious weight training. You will ALWAYS need some form of intense cardio though. But shit, sky is the limit. Long distance running is my favorite. Just be consistant in exercising, eat good food, properly rest your body, and that's all there is to it. Enjoy your long, healthy, and prosperous life.

also: in b4 tl;dr
>> Anonymous
sex is excersize
but that's not an option
>> Anonymous
Sticky this shit
>> Anonymous
Nice one, should be stickied like on some other chans.
>> Anonymous
You weren't joking when you said "primarily lived a sedentary lifestyle" ...
I mean, that first "real" pushup goal. Damn.
>> Anonymous
>>1496

you do the exercise, and you'll eventually get the sex.

problem solved.
>> Anonymous
thanks anon, this guide is really helpful. i've actually put off my an hero date to a bit later to see if i actually get progress w/ my flab
>> Anonymous
>>1498
>>1498
>>1498
>>1498
>>1498
>>1498
>>1498
>> Anonymous
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Requesting sticky!
>> Anonymous
congrats OP, you've convinced me to go from 2x/week to 3x/week.

Also sticky.
>> Amuro !nA4kpJCkfU
Nice guide, Anon. Kudos. I wouldn't complain about a sticky for this.

However, I'm noticing a lot of folks here going on mainly about losing weight. I respect that, but some of us have the opposite problem-- trouble gaining mass to help fill out an unhealthy-looking frame.

Is anyone up to that task?
>> Anonymous
Great thread deserving of a sticky please.

I'm on this now. Thanks anon's.
>> Nerofag !!Ep0YyNVJr9Y
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Pasting:

Fantastic we have a /fit/ board even if it is just a trial. Hopefully user moderation will be enough to keep all the degrading comments out.

We need some books, sticky material, and goal setting strategies.

7chan actually has it down pretty well: http://lol.7chan.org/fit/

- Revamp food section to incorporate faster metabolism, 5 meals a day, carbs, fat, protein, all that shit. Complex carbohydrates, fats aren't that bad, eat your fucking veggies and BREAKFAST.
- Drink water, or no sugar/carb drinks. Suck it up.

IMO it's the most important and easily changed thing if you just buy the right food you'll eat it.

- MAIN POINT
You have to set goals for this shit to work. Every fucking day work toward your damn goal.
Whether it's to not buy a soda from the vending machine, or to get in breakfast at least 5 times a week.
>> Anonymous
How good are cross trainers compared to running/riding for cardio workout?
>> Anonymous
1) Exercise? Why should I bother doing this shit?

Because otherwise you'll die earlier, faggot. Also, you'll have a better sex life, sports life, you'll feel better, your reactions for vidya games will be faster, etc.

2) Preparation and precautions, and what to expect.

Expect to not see results for the first couple weeks. Work through it. Also sore muscles means you're doing it RIGHT.

3) What the fuck should I eat and drink?

To be simple: Oatmeal for breakfast, homemade turkey chili for lunch, fruits and veggies all day for snacks (bananas, apples, broccoli, spinach, carrots, etc.). Also drink protein shakes or something to get the protein if you're trying to bulk up.

4) Cardiovascular exercise - The main fucking course.

Run or play tennis or swim. A lot.

5) Beginning to strengthen your upper body.

exrx.net ftw

6) Taking it beyond the basics.

Keep it up and you'll get in real shape. I feel awesome now, and I've still not accomplished my goal of 5'8" 165lbs.
>> SFU2236
You simply CANNOT forget about having a healthy diet in addition to exercise.

Having a poor diet can either leave you with not enough nutrients to support the new level of physical activity, or you could have an abundance of unhealthy saturated/trans fats or LDL.


The whole reason people are fat is because they ate too much of everything. The idea is to ONLY eat what you need for physical activity, basically, since you always shed calories and especially more when you exercise. The only way to truly lose weight is to change your diet, which is very hard.


A good way to kickstart a new diet is one of the following. Find a HEALTHY diet pill, not one loaded with sugar or wayyy to much caffeine, or other additives. Especially not one with a lot of sugar. These can kickstart your motivation to start a diet, and not only that, but to exercise since you have more energy now. Remember, though, you WILL become used to the pills probably before they run out, but don't let that discourage you.

A second way for a kickstart is to take health/physed courses or lectures at any available time. If you're a college student, take a fitness course, and if you can't find anything, read up about it online. A scare tactic in food, how your body breaks down food and what can and cannot be broken down, and what foods generally contain, is a good way to get you to stay away from the bad stuff. Once you're educated, you can make healthier choices. For example, munching on walnuts instead of doritoes.
>> Anonymous
If you're partially insane like I am, feel free to have an imaginary Marine Drill Instructor yelling at you. Oddly enough, it does actually help me work to muscle failure when doing weights.
>> Anonymous
>>1598
Cross trainers are great if you want an all round shoe, less cushioning but usually more durable than normal running shoes (usually full leather, compared to running shoes which are mostly mesh to keep weight down). Good for starting out, short distances, indoor & outdoor work. If you start getting into running long distances, half or full marathons you want a proper running shoe.
>> Anonymous
This is by far the Single best Post ever in the History of 4chan.a Sticky is fine too.
>> Taka
I'm so glad I kicked my soda habit. I lost about 5 pounds just by cutting it alone. The sugar in juice is good for you as long as you work it off. Your body needs those natural sugars. Try to get artificial sugars out. If you don't work as much, cut a few carbs and natural sugars, but don't go all Atkins on it. Carbs are important for health.

Also, remember to treat yourself every once in a while. A candy bar or ice cream isn't going to kill you. That's the one problem I see with people who try to get in shape: They try to cut everything. Don't do it, just cut back. You can eat everything you like as long as you work out and eat in moderation.
>> Anonymous
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>> Anonymous
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Great post anon!

NOW GO MY WEABOOS! GET YOURSELVES IN SHAPE! THE SKY IS THE LIMIT!
>> Nerofag !!Ep0YyNVJr9Y
>>1652
Cheat days = win

Only thing that makes my diet possible
>> Anonymous
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>>1614sex life
>> Anonymous
>>1479
tl;dr - Wii sports for 30 minutes every time you gain a level or farm for an hour in WoW
>> Anonymous
>>1492

"push up-session"...

haha, oh wow
>> Anonymous
>>1484

"Drink: Don't drink soda. If you like juices: don't drink the ones with high sugar, and just go for the "light" brands. They taste pretty much the same anyways."

DON'T DRINK / EAT THOSE GODDAMN "LIGHT" PRODUCTS THEY WILL MAKE YOU _HEAVY_. Intaking that shit just makes your body think it is getting lots of energy when it actually isn't and makes you hungrier than you should be. If you don't believe me, just google it.

http://news.google.fi/news?hl=en&tab=wn&ned=us&q=diet+drink&btnG=Search+News

Otherwise, really good thread and somebody sticky this shit asap.
>> Anonymous
>>1694
perfect guide for the typical Anon who has never done a single push-up in his life.

also, remember to stretch after your workouts. google that shit.
>> Anonymous
thanks for this, im not too bad but i definitely need to get into shape.

Im going to the gym tomorrow on my afternoon off, and Im goona get into a routine!
>> Anonymous
Sticky this shit
>> Anonymous
Sticky, for great justice!
>> Anonymous
Enjoying this post so far. I don't really have access to any exercise equipment, so I'm happy about the fact that recommendations thus far haven't really hinged upon having tons of equipment. I bicycle fairly regularly around the city, is this comparable to an exercise bike? (Usually ride at least half an hour, easily, and its one of the few forms of exercise I actually enjoy - tennis being the other notable one, but I have no one to play with / no where to play atm).

Anyway, my somewhat related question: anyone have any recommendations for a good diet for a vegetarian? Might be helpful for those of us who don't eat meat if anyone out there has suggestions. I'd imagine lots of veggies, beans, etc. but someone has got to have better suggestions?
>> Anonymous
Monday - Chest, Arms and Back
Tuesday - Cardio 30-45 minutes
Wednesday - Legs and Abs
Thursday - Cardio 30-45 Minutes
Friday - Chest, Arms and Back
Saturday - Cardio 30-45 Minutes

70-100 g protien/day
Hydroxycut
Mega Man Sport
Black Powder
>> Anonymous
Good sir, you need to be the fucking tripfriend of /fit/
>> Anonymous
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This is excellent anon, thank you.

I do have a question though--if you happen to be female, will the push ups make your boobs regress into the twelve year old boy range? And if it does, is there a good upper body workout where I don't run the risk of becoming flatter than flat?

Don't get me wrong, if I had to choose between my boobs and not being fat I'd choose to not be fat, but I'd rather not be fat and have boobs too.

Also, sticky this shit!
>> Anonymous
Rather than 30 minutes of continuous exercise for cardio, High Intensity Interval Training has been proven to work just as well, plus it only takes around 15 minutes, three times a week. All you have to do is, say 20 seconds flat out at your top speed, followed by 40 seconds of active rest (or a similar ratio) where you are exercising at a steady pace. Rinse and repeat.

Since your body can't understand the level of energy you require, it simply decides "OKAY FUCK THIS GUY" and will up your metabolism rate for the next 24 hours.

Google around for more info.
>> Anonymous
>>1914

no, push ups and bench press work the muscle, the pectorals, underneath the skin and fat.

what would cause your boobs to shrink is if you start to lose weight. some women lose weight everywhere else but their boobs, other women lose weight from their boobs first.

strength training won't give you the physique of a female bodybuilder. lots of women have that perception. unless you're using steroids and have committed to the insane lifestyle that is bodybuilding, your body will stay quite feminine, even if you put on a bit of muscle.
>> Anonymous
Taking up a sport you enjoy is a good way to get in shape, provided it's a sport that actually involves excercise. Going to the gym isn't everybodies thing, and it's easy to lose interest and make excuses for not going if you're not enjoying it.
>> Anonymous
As far as snacks go, what else can we have besides the fruits and veggies. I'm all for the broccoli, but I'll probably get tired of it eventually, and I don't want to skip snacks because that seems like it will help give you that "extra" energy for the workouts.
>> Anonymous
>>1925
Great, thanks man! I thought that might be a myth, but it never hurts to check
>> Boonzeet
I say this should be a sticky, well done!
>> Anonymous
Lawl. I was eating Goldfish cracker things as I read this, and halfway trough I'm like "Wow....This is good" and put them away.
>> Anonymous
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>>1940

no problem.

<---no woman will ever look like that from workout and diet alone.

it just amuses me that for some reason strength training has all sorts of rumors and myths associated with the female body. for a lot of females weight training using moderate weight can achieve fantastic results. there is just the psychological and societal barrier of feeling too masculine while doing so that prevents women from really pushing themselves when it comes to non-cardio training.
>> Anonymous
Hay guys, I went from drinking soda constantly (sometimes several cans a day) to drinking no soda whatsoever and water 95% of the time and I didn't lose any weight. And I'm not eating more either.

What's up with that?
>> Anonymous
Why exercise?

Because it will ultimately make your cardiovascular system stronger and pump more blood into you pOnOs, giving you better erections. This reason alone should be enough.
>> Anonymous
sticky plox
>> Anonymous
STICKY FFS
>> Anonymous
Pretty good advice. the only thing I would add is if at all possible find a workout partner. Preferably someone who is more experienced than you are. A good workout partner will help you stay motivated, properly spot, and help you keep good form. I've found, however, that its better to go it alone than with a bad partner. you don't need someone who will be unmotivated and drag you down. Good luck!
>> Anonymous
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/r/ sticky or this will be gone soon.
>> Boonzeet
Sticky?
>> Anonymous
>>1592
Eat LOTS of proteins and work-out. Proteins can be found in meat, eggs and fish. If you're afraid of eating too much fat and don't like fish, shakes are the way to go.
Back and chest excersises are probably best for really thin people. Be warned though, it takes some serious dedication and probably months of your time to make any real progress.
>> Anonymous
Question about the Cardio:

Every Tuesday and Thursday I assist a Jujitsu class. It can be anything from deep relaxation to throwing bitches and running around with knives. Would this could as Cardio, or would I still need to go to the Rec centre earlier in the day?
>> Boonzeet
This really really should be a sticky.
>> Anonymous
>>2043
Jujitsu is definately cardio, although since you only do it twice a week you should probably try to find another way to exercise for your third day.
>> Anonymous
Seriously someone should sticky this epic thread.
>> Anonymous
bump for sticky!
>> Anonymous
STICKY THIS FUCKER
>> Anonymous
I should get back into exercising. I dropped like 50 pounds, and then I hit a plateau. I got a horrible cold and lost another 5 pounds but I haven't exercised since. :(

I still eat pretty healthily though. I'm not gaining weight, at least. Mmm peanut butter.
>> Anonymous
STICKY THIS SHIT

ffs.
>> Anonymous
i was going to post a thread asking for help in setting up a working out routine... but instead im saving this shit
>> Anonymous
I agree with the notion of stickying this shit. Also, remove the posts only urging for a sticky maybe?
After it gets stickied, of course.
>> Anonymous
If not stickying it, give us a reason why?

IF YOU DON'T THERE WILL BE A THOUSAND TOPICS OF "Hey /fit/, how do I exercised?"
>> Anonymous
low-fat indoctrination makes me sad =/ But the rest is pretty OK I guess.
>> Anonymous
Request for sticky. There should be at least 1 Beginners guide sticky at all times, a better one replacing the old one each time.