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Health Guru
OK /fit/guys, this is your chance. While I'm not a certified fitness instructor, I am a regular at the gym, and was on the wrestling team in high school(in b4 fag), so I have vast amounts of knowledge on how to lose weight fast, how to burn fat, the best exercises to work specific muscle groups, and so on. Ask me what ye will.
>> Anonymous
just hang around and answer questions, theres plenty of them on the board already.
>> Anonymous
I have patellofemoral joint syndrome in both knees but need strengthening exercises for all the muscles that connect into the knee in order to reduce the pain of this condition. I'm supposed to avoid stairclimbing and deep knee bend type exercises. Fire away.
>> Anonymous
hey OP, what's the craziest shiat you pulled to make weight in wrestling? Pounds/day lost?
>> Anonymous
"regular at the gym" doesn't say much. op is probably one of the gym fags doing curls in the squat rack.
>> Health Guru
>>8910
have you tried using elipticals? anything that will get your full leg moving will work your knee muscles in some way. You'll have to start slowly, but eventually you might be able to do that stairclimbing.
>> Anonymous
>>8933
Gold.
>> Lil Dreamer !3GqYIJ3Obs!!FIK
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>>8933
haha!! luld
>> Anonymous
>>8936

I tried elipticals while I was still in the military, it was agony, especially because I could never find a machine that matches my running stride, so it was generally horrible.
>> Health Guru
>>8918
There was one time my junior year I lost 3 pounds in 2 hours to make 152. Wore about 4 coats and 2 pairs of sweatpants, ran up and down a flight of stairs, did 10 pushups, back up and down, 10 pushups, and so on.Maybe not as crazy as some people, but I've never had to lose more than 8 pounds in a season. I just maintain low body weight.
>> Ragnaros the Firelord
How do I make my penor muscle bigger eh?
>> Health Guru
>>8933
I know it doesn't say much, but it's supposed to mean I know what the fuck I'm doing.

>>8948
try loosening up with some stretches before a run. Depending on where you live, backroads are perfect, as the slight hills shouldn't hurt your knee too much while making them work a little more. Of course this doesn't do much for you now I assume, winter and all, but if there's something similar it could do the job just as well.
>> Anonymous
Hey OP, I've got a little tiny bit of excess chub on my stomach. However, I just broke my ankle last weekend and have to use crutches to get everywhere. Will that help me burn some fat, and get me into better shape?
>> Ragnaros the Firelord
>>8975
What are you retarded?
>> Anonymous
My calves are tiny. What's the best thing I can do to make them huge as fast as possible?
>> Anonymous
>>8970

I was in the army and stationed at fort drum, there is no such thing as too cold to run. the problem is that the impacts on the damaged areas of my knee end up in extreme pain. It's an aggravating thing to be told to strengthen a certain muscle group but then also told to not do any of the exercises that would make that possible.

I'm honestly fed up with it. I may have to get an actual membership and hope a trainer can assist me. Going from running 4-6 miles nearly every day to doing nothing for a year really fucking ruined my physique. Now I'm just a depressed blob. time to turn this shit around.
>> Ragnaros the Firelord
try swiming
>> Anonymous
>>8975

get a wheelchair, wheel your ass around as fast as you can. not op but it seems like good advice.
>> Health Guru
>>8975
probably not a whole lot.
If you're talking about a little gut, like you're flat chested until about the navel and it bulges out, that is probably one of the hardest things to change. Mostly because people say "do sit ups" which actually don't target that part(the standard ones anyway). Try this(if you can with your injury):
lie flat on your back on the floor, feet out, arms crossed on your chest.bring your knees to your chest, and your elbows above your hips(like an upright fetal position). repeat 20-25 times.
>> Anonymous
>>8964
Cock pushups, duh.

>>8954

Haha, that sucks. This year I had to get my weight down fast, day of hydration testing (CIF now has body fat and hydration testing so you can only go so low a weight class in California, idk about other states) I was 146 or 148 that day and had like 3 hrs to get as low as possible to qualify for 140... I shouldn't have eaten that god damn breakfast burrito that morning, lol. Anyway, I just borrowed a "sauna suit" (plastics) from a fatass 215 pounder, put a sweatshirt over that, wore sweats, and just worked my ass off. Went down to 143 in 3 hrs I think. I... qualified for 140.3, fucking sucked. But I did wrestle 152s most of the year then 145s for CIF duals and individuals.

Everyone else: wanna lose weight? Run 3 miles 5 days a week under 20-23 minutes. Stretch before hand or run a half mile warmup then stretch, you'll lose weight in no time, it's not tough, especially at that speed.
>> Health Guru
>>8992
beyond that it does sound like you may need a professional trainer, or a physical therepist if you can afford it. Beyond my ability, I admit it.
>> Health Guru
>>8990
DDR
Seriously.
jumping around on your toes is one of the best things for your calf muscles. If you're looking to build strength, get a squat bar, add appropriate amount of weight, and just lift your heels off the ground. Some gyms have specific machines for this as well.
>> Anonymous
how do u lose more pounds than you weight?
>> Svipdag
>>8948
Swimming helps a lot, it's all low stress. Water polo would especially help with all the water treading, your legs will get massive lol.
>> Anonymous
>>9030
My calves are perfectly fine in terms of strength. It's just the shape is bugging me. The outer calf is insanely defined, but the inner calf is not full enough to give that nice look to the legs.
>> Anonymous
isnt there a formula to see how much water you should be drinking ? i remember it started with your body weight and ended in ounces ... dont remember the middle tho
>> Anonymous
>>9036
eat antimatter
>> Anonymous
I love being fat. Begone, health guru.
>> Anonymous
Are there any really good forearm exercises? My forearms are naturally skinny, so when I work biceps and triceps I still look weird in a t-shirt. I haven't found any decent exercises that really target the forearms, though.
>> Health Guru
>>9111
I've never seen anything relating to that, but I wouldn't be surprised by its existence. The "8 glasses a day" rule works for the most part anyway, except in extreme situations.
>> Anonymous
>>9141
http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
http://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html
>> Anonymous
What are the best excercises without using weights or equipment? I do pushups, situps and diffents forms of situps, jumping jacks, squats; is this going to get me fit if i do it each day?
>> Anonymous
yeah how much liquid should i drink if im 173cm and 89 kg, cus im tired of drinking soda and that crap, also im starting to exercise, what kind of routine you recomend
>> Svipdag
>>9181
No water limit, in facct most people dont drink enough. Something like 8 glasses a day is recomended, whatever the hell that is...
>> Health Guru
>>9141
The one I'm most familiar with uses only 2 light dumbbells.

Sit down, and rest your elbows on your knees, and your forearms straight out. leaning forward is actually ok in this exercise, so don't fret about that. hold the dumbbell in your fingertips as best you can(as far dawn as you can without dropping it).

curl your fingers until the weight is in your palm, then curl your wrist up. Repeat 15 times a set.
>> Anonymous
>>9141
wrist curls, reverse wrist curls. look em up. also you can do the roller thing, where you tie a rope to a weight at one side, and around a stick with the other side, and then grab the stick with both hands and turn it to wrap the rope around while bringing up the weight.
>> Health Guru
>>9176
Yes, this will help you get fit. You won't have the strength of someone who goes to the gym every day, but you'll have much more endurence if you keep increasing your reps.

>>9181
water is the best thing for you to drink obviously, but if you can't drink it plain propel tastes great and gives you the same pluses. A basic workout to start with.....

stretch: stretching prevents injury and gives your muscles a leaner look

run: depending on your level of fitness, start with anything ranging from 2 half-mile jogs to 4-5 miles a day, 5 times a week. Gets you warmed up, starts your metabolism for the day, and gets in your cardio workout.

your basic gym class exersices are all that you should really need to lose weight. Pushups, squat jumps, sit ups. If you have access to a gym, most members are not going to rip your spine out if you ask how to use a machine as well.
>> Anonymous
best lower-abdominal exercise please.
>> Anonymous
I have trouble with doing forearm exercises that don't absolutely destroy my wrists. What are some good forearm exercises that you'd recommend?
>> Anonymous
>>8892
Wrestlers are the worst people to ask for fitness advice because they have poor eating habits, dehydrate themselves, and sweat out water weight rather than burning fat.

Also, they are gay and wrestle men.