File :-(, x, )
A FAQ for New Guys Anonymous
When I first came to fit all of those months ago I figured I'd see thousands of self styled guides on how
to do "it" right. Everyone posting forth their miracle FAQs on fitness and getting in shape, eating healthy
etc. And for the first two weeks or so I was right. Then it slacked off, and then it slowly turned into
thousands of people asking the same two question over and over again.
"How do I look like this ____" and "How do I get rid of _____ fat"

This is going to be a multi part post, but I'd like to present to you a FAQ from my end of things for
new kids on the block, and old ones to appreciate.
As far as my credentials, I'm a physical fitness instructor on a first name basis with a dietician from school and I've been doing amateur boxing, jiujitsu, and general MMA for about two years now. (with splashes of Kali, Eskrima, Kung fu and such here and there)
I don't claim to be Moses descended down from on high, but I'd like to maybe clear up a few things for people, and just try (probably for not) to reduce the number of people coming here and asking the same questions.
>> Anonymous
1. How do I reduce _____ fat?
Exercise. It is impossible to "spot" reduce fat. Your body pulls energy from wherever it wants, and you really don't have control over that.
If you want to lose weight exercise. I know that is not the answer anyone wants to hear. But it's the truth.

2. What should I eat?
A question with a lot of answers really, having talked with said dietician on numerous occasions here is what I can say.
If your trying to lose weight you want to keep a diet of 1500-2000 calories.
A lot of people go, "I know! I'll eat like 300 calories a day and that shit will scream off of my body."
Bad idea. Little known fact. The body is built to survive hardship. Biologically speaking. If your body doesn't get enough food
your metabolism will slow down. Because your body believes that it needs to conserve fat reserves in order to stay alive.
As a result there will not be miracle weight loss, rather you will see a few pounds fall off real quick. Then the rest will drag out.
You will probably feel fatigued and lazy due to not having a proper intake of fuel, and slowly you will lose your will to continue.
Try and eat vegetables, fruits, and meats. If you want to be super health conscious fish and chicken only.
It's a lot healthier than pork and beef. Though, if your just getting started, try not to worry. If you cut too much out of your
life you diet will seem hellish. Bad idea.
If your eating to GAIN weight (muscle mass) protein protein protein.
>> Anonymous
3. Dietary supplements?
Don't trust them. I'm not some purist but for the large part most of them will not do more than give you an added psychological boost.
And the ones that actually promise miracle weight loss can have some really bad side effects. May not. But they might, and if losing 50 pounds
is so important to you that you will risk heart attack and other serious problems, then you probably aren't listening to me anyway.

4. Workout supplements?
I hear creatine thrown around a lot. It at the moment has no proven long term side effects. It has however only been on the market for less than
fifteen years. As such, the long term is really not something we can vouch for. Dietary supplements are NOT FDA approved and do not have to go through the
extensive lab testing. Often times they do not. To er on the side of caution. Avoid it.
They have been building heruclean muscles and physique long before that shit came along. If you are looking to cheat your way to an awesome body
then you probably shouldn't be reading this.
It takes hard work. Period. If you're looking for the EASIEST way to get to where you want to be, re-evaluate why you are doing this.
>> Anonymous
5. Im running ____ Miles per day and Im not losing a pound! Help!
(I get this one a lot from people)
Little known fact again. Cardio, will often slow your metabolism down. If your body thinks it is going to have to do a shit ton of running it is going
conserve fat for energy. It is not going to burn it all away. That is why it is hard to burn fat in the first place. Your body whole heartidly believes that you need it.
Because when shit hits the fan and your fellow cavemen cannot find any buffalo to eat. Your going to have to be able to live off of your gut for a few days.
(Bit of an exaggeration, but you see my point). I am not saying cardio will halt your metabolism and cause everything you eat to go to your ass,
but if your looking for a sure fire way to lose weight and slim down fast. Pure cardio won't cut it.

6. Okay so how do I lose weight get in shape etc?
Do cardio, lift weights, eat a semblance of a normal diet.
Cardio can include running, biking, Martial arts (my favorite), hiking, swimming, etc.
Of these I recommend swimming for a lot of people because it helps get rid of that subconscious self aware block.
"I want to jog, but I don't want to be embarrassed because I'm a fatass jogging."
Lifting weights boosts metabolism and cardio burns off unneeded fat. The combination will get you looking better in no time.
Try and get into a routine of hitting the weights once a week minimum (some is better than none) and try and get some cardio at least 3 days out of the week.
Again. Some is better than none to start with.
>> Anonymous
7. Any real workout advice?
Keep a balance of upper and lower body exercise. For every upper body weight exercise do a lower body weight exercise.
Do not forget your back. Yes curls give you sexy arms and such, but if you work the front of your upper body and not the muscles in back you will begin to look misshapen.
(No joke). If you only get to the gym one day a week alternate every exercise. If you get to the gym multiple days, then make a lower body upper body day.
(or you can still just alternate, personal preference really).
Remember, small weight, many reps will burn fat faster and build more tone in the muscles, but ultimately you will not progress in real HULK SMASH strength as quickly.
High weight low repition for big muscles, but they will not look as sexy.
You should be doing 3 sets of anything you do, repitions should range from 8-16 depending. There are exceptions to this but I'm trying to give you a beginners guide.
Some more specific stuff.
If you are going for Raw Hulk Smash giant muscle, you don't do as much cardio. It ultimately slims you down. The more you run or swim or what have ye the thinner you will stay despite how hard you work out.
It's just the way it is. Not to say you should ONLY lift weights, as it is important to keep your cardiovascular shit in gear, it also ultimately helps with the weights.
>> Anonymous
8. Which martial art is the best for kicking ass?
Look for a striking art and a grappling art.
Kung Fu, Karate, etc are all well and fun but if you get taken to the ground (and most all fights go there) you need to be able to grapple.
Having gotten in real fights myself, it was ultimately the grappling that saved my ass.
How to tell a good martial art from a bad one all comes down to one key thing.
Do they actively promote full contact full speed sparring among students?
If no. Leave. I don't care what your explanation for why is. Do not stay another day. Leave.
"We're too deadly to spar" is a laughable joke.
If you never get a chance to apply what you've learned in a "real" fight at "real" fight speeds with "real" resistance then you aren't learning shit.
That's basically it. Because even if what they teach is crap if you get into a ring two three times a week and beat the shit out of someone, your body will eventually figure out
how to beat the shit out of them better.
Stuff to be wary of as far as what not to get into that may try and snow you into thinking your learning stuff your not.
-Karate
-Kung Fu
-Aikido
-Tae Kwan Do
-Ken Po
-Wing Chun
-Don't trust schools that try and lock you in for a year long contract, they are after your money, not trying to teach
-Don't trust schools that give black belts to kids
-Don't trust schools that demand you say shit like "sifu" or "sensei" it's ultimately just anachronistic garbage

Not saying those are all bad. But they are in fact infamous within the community for not letting their students go full contact.
There are many *good* schools of the above martial arts out there. I'm just saying be wary.
cont in next-
>> Anonymous
I know Krav Maga gets thrown around a lot as some sort of elite killing machine system, but having fought Krav Maga students I can say its really just
like a lot of other stuff out there. It just likes to focus on what we in the "biz" call "Immediate Competancy" and that means drilling the pratical simple stuff
over and over and over again until you are good at it.
As such it's got a very good initial curve of Badassery so to speak. But in the end I'd trust any competant Boxer with Jiujitsu training to take any Krav Maga student of an equal years of study.
Krav Maga just gets a lot of press due to it being new, and being taught to special forces.

Muay Thai is a good striking art (regarded by many to be the best) but you still need ground work as well. For ground work look to Jiujitsu and Brazilian Jiujitsu. Sambo works well too.
>> Anonymous
9. Good things to eat, and things to cut out?
Do not eat fast food, drink soda, and keep a cap on candy bars.
Candy is to be taken in moderation, you don't have to do without it, but keep a limit on it.
Avoid all junk food. It's more a psychological addiction than it is anything. I've been off the sauce (har har) for about three years now and I have no desire for any of it.

-Eat Tuna. It is cheap, it has little to no calories or fat, and is full of protein
-Eat Peanutbutter. Good source of calories, tastes great, and has protein
-Rice, it is something to munch on that tastes good and you might as well be eating air.
-Incoprorate a splurge day into your diet. Mine is once a week, I go out and get shit faced and eat barbeque with my friends. It doesn't ruin my health and it gives me
something to look forward to. That way if I get a craving during the week for something really unhealthy, I know I can have it, so it doesn't drive me mad.
-Eat three meals a day, or try your best. The fewer meals you eat, the more your metabolism will begin to slow
-Apples (no real reason, just a personal favorite)
-Salads are good, but for the love of god do if you are eating salad dressing soup you are accomplishing nothing
-Chicken when grilled, always a good choice

Not really a "what to eat" guide but here's a good one for all of you out there.
Do not buy instant meals. Only buy the ingredients with which to make meals.
1. it will cause you to eat healthier because you will be eating real things
2. you will not eat as much. Many (all) people will be want to eat out of boredom, or just because they can. And they have things in the house they can make in five seconds.
If it takes you ten to twenty minutes to make any form of food in your house you will be much less likely to eat anything for the wrong reason. As it will not seem "worth it" to make that midnight snack.
>> Anonymous
Anyway, I wrote this all up in a notepad doc for you guys so forgive the spelling grammar mistakes.
And I'm opening up the floor for Q&A.
Or if you don't really have a question and just want to call me a faggot for stating the seemingly obvious, look around at a lot of the threads you see that make you rage, that's what I'm trying to clear up.
(Pic related because Brock Samson is awesome and what we all secretly want to be)
>> Anonymous
This'll be a stupid question. Should I be exercising every day of the week? I've been doing curls/sit ups/push ups (try to focus on different things on different days) etc for about 20 minutes and then get on my (stationary =/) bike for 20 or 40 minutes doing one or two interval programs. I'm a fat ass by the way, about 6'3" and 230 lbs.

Didn't want to start a new thread bawing about being fat and asking dumb questions that I'm sure have been answered multiple times.
>> Anonymous
Assuming this is the first time this has been posted, this looks like hot shit. Stickying it would be loverly but I don't rate yer chances. You could help lower the amount of repeat questions with some links to a few good "find out for yourself" websites with "how to" excercises based on different muscles, we get so many "whats a good _____ workout?". I had a few bookmarked on my old lappy but that exploded not long ago and alas all is lost. Anyway good work contributing, I think this is the first time i've ever said this but it might pay for you to become a tripfaggot as someone with your credentials would be useful and counter the "Rub mayonnaise on your balls." responses to most queries.
>> Anonymous
>>129549

Every day is a bad idea. You need to leave in a break day every 2 or 3 workout days so that your body can do a good job of repairing itself and thus making you fitter/stronger... pushing yourself 7 days a week is a sure way to overtrain.
>> Boxer !!jFKURGmgyNq
>>129551
Tripped away, and yeah this is the first time I've posted this. I'm actually pulling up some sites and such now to help get a more comprehensive guide going. Thanks for the support.

As to the guy who asked about the seven days a week thing. Bad idea.
Cardio seven days a week isn't that bad necessarily, as a lot of people go for a morning jog or what have you. So long as it is light cardio just out there to get the blood pumping and not to push yourself until you vomit.

So yeah, it wasn't me who answered you first, but yeah seven days a week is a bad idea.
>> Anonymous
>>129561
thanks
>> Anonymous
What are your thoughts on HIIT?
>> Anonymous
Wow! Thanks for all the advice
Saved it all to notepad : )
>> Anonymous
>>129513


Hey this is awesome thanks so much.

My question..what is your thoughts on whey protein?

Meaning when to take it and if you should drink it on your off days. I am wondering because some anons have said here that excess protein turns to fat.
>> Boxer !!jFKURGmgyNq
>>129583
I support it really, I don't practice it myself, but that's because I'm comfortable with where I am fitness wise. I'm not the kind of person that always strives to be better than everyone around me because I AM A MAN. I just like being in shape.

HIIT though has a lot of positive benefits though, the problem that a lot of people run into is that it's hard. You need other people doing it with you and people pushing you through it if you really want to get the full benefit. You need to push yourself as hard as you physically can. Which is mentally very hard for people to do if they are exercising by themselves/ if they don't have someone in the background yelling at them to get off the ground.

It's not something for new people either because it will really wreck you. Bad. As such it can be discouraging to people who are out of shape trying to get into the whole exercise thing. It's a good thing to do if you've been exercising for a few weeks and have gotten past that initial "I feel like I've been hit by a truck" phase of muscle soreness.
>> Anonymous
>>129605
Thanks, sounds good.

I've been lifting for a few months now, and recently started doing a bit of cardio, so I wanted to start doing some HIIT to kick the weight loss up a notch.
>> Boxer !!jFKURGmgyNq
>>129602
Well Protip: Excess Anything turns to fat.

Honestly I was raised on the idea that its better to get all of your protein from natural sources. IE real food.
So that's always the way I've preferred to do it. Whey protein really doesn't have any negative side effects though. I try and drink a glass of the mix stuff every day I work out. And it helps for sure.
Really though what people tend to forget is that ultimately it will only help you get stronger faster.

It won't really make or break your exercise regimen.
So try not to worry too much. Err on the side of moderation when possible.
I know people who will drink three glasses a day every day, and they are fine. They also bust their ass doing construction all day every day. So its important to scale to whatever you're doing.
Rule of Thumb for me is. Drink on the days I work out, the longer I work out. The more I drink.
About 1.5 hours at the gym = 1 glass.

That is just me though, hope that helps.
>> Anonymous
>>129621

It does, thanks
>> Anonymous
>>129513

Swimming vs. Running

I am 5'8 155 so I am not really overweight I just want to tone up cause I am some flab here and there. I also lift 3 days a week. what would be better for my days that I dont lift, Swimming or Running?

thanks in advance.
>> Boxer !!jFKURGmgyNq
>>129633
Swimming by a long shot. It works your whole body, and its better for your joints in the long run.
Most people are just not capable of swimming because that takes time, and a body of water to swim in.
Swimming is regarded by most people to be the most "efficient" form of cardio. As in it works everything in one exercise. It will tone everything much better and faster. It will also work you harder.

Running is more accessible to most people, and you don't have to do it shirtless. (A big stickler for the self conscious)
>> Anonymous
>>129648
Thanks!
>> Anonymous
>>129633

Swimming won't make you a good runner or sprinter, it will make you a swimmer. I have a lifeguard friend who swims every morning and has been all his life but he isn't a good runner. Nothing is stopping you from doing both....
>> Boxer !!jFKURGmgyNq
>>129671
True. Ultimately whatever you exercise for is what you will be good at.
But swimming will help you tone a lot faster, and that was the question.
He did not ask how to get better at running.
>> Anonymous
I can't get to a pool or a gym, i'm not looking to be pumped but how would i tone myself up, especially my stomach?
>> Anonymous
>>129690
>especially my stomach?
Raptor fucking jesus did you even read the fucking thing?
>> Anonymous
>>129695

Yes, i know theres no way to lose weight on a specified spot but to tone up is a different thing
>> Anonymous
>>129697
It wont matter because you have FAT all over it.
>> Anonymous
>>129697

YOU KEEP USING THIS WORD 'tone.' IT DOES NOT MEAN WHAT YOU THINK IT MEANS.
>> Anonymous
>tone up
lols
>> Anonymous
How the DICK do i work my back?
>> Anonymous
>>129715

Pullups / Rows, there is a lot of exercises really.
>> Boxer !!jFKURGmgyNq
>>129697
Okay.
Toning up, is in short adding definition to your muscle. This can be obtained by doing low weight exercises in repeat amounts.
Buy a set of dumb bells. You can exercise most all of your muscles with properly with dumbbells.
That being said.
You can in fact tone the muscles on your body, the ones on your stomach etc.
However the point was made that it will not matter if there is fat on top of it. Hollywood six pack abs are incredibly hard to achieve.
It requires a ridiculously low body fat % to get Ryan Reynolds abs.

Though assuming you already have that low body fat % a good way to tone the muscles on your stomach are
-situps
-crunches
-leg lifts
-v ups
-static holds

You need to lose weight before any *tone* will show through though. Which is why the stereotypical Curls are for Gurls joke gets thrown around.
Because often times your arms are already without a lot of fat, and so if you go for tone exercise on the arms it will show through much quicker than anything else without a lot of fat loss necessary. And girls stereotypically love looking at defined muscles.
But Protip: If she likes you solely for your looks, she is not worth your time.
But I am hardly a relationship councilor.
>> Boxer !!jFKURGmgyNq
>>129715
Do you have access to a gym?
I ask this because I need to know if your looking for at DIY back working exercise... or if you just missed all of the highlighted back muscles on a lot of the machines in most gyms.
>> Anonymous
If you want to be HUEG its not a low repetition training, Its a medium repetition training. Sarcoplastic hypertrophy is most effective at exercises where you do 6-12 repetitions.

Exercises with less repetitions are HULK SMASH strengh training, but not size.

Everything above 12 repetitions is endurance training really.
>> Anonymous
>>129724

I do not have access to the gym, i use freeweights and exercises using my own bodyweight, though i dont know the name for those ( eg. pullups )
>> Anonymous
>>129723

Thanks, my body fat is pretty low and that is what i was asking for really. Got a steady gf so not in it for that, just wanna look good really.

Agree on the sticky front for this thread
>> Boxer !!jFKURGmgyNq
>>129725
By low I meant like 6-8.

Though I did not specify. I do apologize. Ill add that as a revision note.
I forget sometimes that people don't know better. And that when I say "low" I don't mean like 2 reps.
(There are those out there who advocate that kind of stuff, and do get results, but that is highly specialized training that I will not get into).
>> Boxer !!jFKURGmgyNq
For the man interested in the stomach, this is a decent guide
http://www.wikihow.com/Get-Six-Pack-Abs

But don't forget you have other muscles! It is important to work everything!

For the back question
http://www.videojug.com/film/how-to-exercise-your-back-using-free-weights
Good place to get started.
If you can stand the announcer its a good place to get started.
>> sage sage
     File :-(, x)
sage everywhere
>> Anonymous
So I live pretty close to a river on campus. As a 180 lb, 6'3" male (who is skinny fat with 19% bf), if I went outside and swam (just willynilly I don't really know how to swim athletically just for recreation) against the current for about half an hour to an hour every morning or so, I'd be in good shape? (plus lifting weights of course)
>> Boxer !!jFKURGmgyNq
>>129762
Good is a bit of a relative term.
So I can't really say *good*
But you'd be in better shape.
Exercising is better than not exercising.
Pretty much case closed on that one.
Which is why I recommend to people who are like two hundred pounds over weight, just go walking for an hour a day. Yeah its not running or hardcore cardio.
But it is MORE cardio than what you were doing. And that is the important part.
If you can give me an idea of your fitness in weight, look, or performance I can give you a better estimation of where swimming will put you.

I personally am scared shitless of swimming in rivers, lakes, oceans. So more power too you though for doing it all natural.
>> Anonymous
See the reason why this thread isn't going to help is despite the fact that this man is clearly qualified and giving out decent answers.
There are still a million threads going on RIGHT NOW asking questions that are answered in this goddamn faq
>> lol, crusty old nes controller....
for the guys who are still in school and are worried about eating right and what not (thats what my worry was in school) just try and eat something small in the morning.

i used to hate getting up earlier to eat so i would just eat a banana and an apple everyday before school.

then when lunch rolled around i ate then and went for the healthier choices like stated before.

then when i got home i would eat something small to get something in my stomach, then id do my work out, after that id eat something small with a lot of protein, like tuna.

later i would eat dinner. my parents used to make dinner really late so i had to talk them into eating earlier because i wanted to stop being a fat slob. eating late is one of the worst things you can do, you eat the do nothing with the energy.

with this system in about 3 months i went from 280 to 210 (granted im 6'3 and i have a big frame to begin with) but i feel thats a pretty damn good improvement.

just working out and eating healthier will make you feel great, dont just do it cuz BAAAAWWW I DONT WANNA BE FAT ANYMORE!!! do it because you want to better your life as a whole. i dropped a mere 10 pounds and from the working out i felt so much more confident that i finally went for the girl i liked and im still with her (2 years now). its about bettering your life. you dont need to make massive drastic changes, just make your quality of life better and you will see results.
>> Anonymous
>>129518
Alright so i'm a fat whale man the harpoons anon.

I wanna go swimming, cause i like to alot, so like swim for 2-3 days in a row and then take a day off?
>> Anonymous
>>129779
pardon adding on
like swim, work out, then swim, then a break?

Monday - Swim
Tuesday - Workout
Wednesday - Swim
Thursday - Break
Friday - Workout
Saturday - Swim
Sunday - Workout

and so and so forth in a pattern of 3?
>> Boxer !!jFKURGmgyNq
>>129778
Well put really, and its something I try and stress to people. Just by being in the gym and doing ANYTHING its better than sitting at home eating cheetos.
Which is why I urge people to stop drinking soda, and stop eating massive amounts of junk food.
You really won't miss it.
You get a fantastic feeling of energy and productiveness. You feel human.
You are a biological machine, and by living healthier and improving your life you are becoming a more efficient, more powerful machine.
It will honestly feel like a haze has lifted and you will feel alive again.

To the overweight asking about swimming.
If you are planning on doing strenuous swimming like with the intention of losing weight I need to ask, are you tired of being fat, or do you want to get healthy?

There is a big difference.
>> Anonymous
>>129784
I wish i could say i want to be healthy but i want to lose this fat, its my main goal.

I'm just trying to figure this shit out.
>> lol, crusty old nes controller....
>>129784
very true.

just cutting out the soda and junk alone makes you feel much better, mentally and physically. i also reccomend drinking a good amount of water just so you can get used to it (thats all i drink unless its orange juice), a lot of prople hate drinking water ( i used to) and i just made myself get used to it and its all good now.
>> Anonymous
Sticky this, It's about time the 4chan /fit/ got a comprehensive FAQ.
>> Boxer !!jFKURGmgyNq
>>129788
Hey no sweat its not like some zen question with a right and wrong answer. If you were trying to get healthier I'd recommend a different pattern than just weight loss is why I asked.
Any reason to get into shape is a good reason.
(unless you doing it because you feel emasculated, that is a psychological lack of confidence more than anything)

I'd recommend you swim hard for a day then lift weights the next day hard.
Usually this is the pain day afterwards. You will feel like a buick backed up over you while you were sleeping. Easiest way to get rid of it is the worst. You have to stretch and stretch, take hot showers and stretch.
But either way give it two to three days. Then swim and workout again. Give it a day. See if you still feel like someone ruined you with a lead pipe.
Once that initial body shock of extreme pain and soreness is over you can move onto a real exercise regimen.
I say this because its good to start slow and not to push yourself while your sore in the beginning. It leads to disappointment and feeling weak. Ultimately encourages quitting.

After you get the initial "oh god I want to die" stuff out of the way. The standard (for good reason) would be
Saturday Sunday break
Monday Weights
Tuesday Swim
Wednesday Weights
Thursday Swim
Friday Weights

Not to say you can't swim or do cardio on your off days, or the days you lift weights.
But its a good starting regimen. Any other questions?
Nothing is a stupid question man. Everyone has gotta find out sometime.
>> Anonymous
>>129794
Cool shit man i love the references. Alright i'll start with that tommorow morning w/ some swimming and then work out on saturday.

I'm already drinking water and eating fairly healthy i just need this workout element.

By the way, Sticky this!
>> Boxer !!jFKURGmgyNq
>>129790
My advice to people who hate water is to keep a jug of it on hand and cold next to you while you are on the computer, or sitting. Whatever.
You will find yourself begin to sip on it before you know it.

That way when you get thirsty it is at hand and you don't have to get up and make the choice between soda and water or what have you. It's already there.
If you want to take it in baby steps I recommend drinking Fresca or Root Beer.
They are the Least Bad For You of the sodas out there. Fresca especially. If you really need to drink something with flavor. Juice is for sure your best bet. Not 100% healthy, but it certainly is a league ahead of anything you'll find carbonated.
>> Anonymous
>>129799
>My advice to people who hate water is to keep a jug of it on hand and cold next to you while you are on the computer, or sitting. Whatever.
You will find yourself begin to sip on it before you know it.

This is so true.
>> ThirdNiplz
I have some questions, in the "how do I work my ___" area. I already have a good diet without sodas (5 months baby!) and all that good shit. Steadily losing weight.

I know how to work my arms and pecs. I need to work my back shoulders, my abs and my thighs/calves.

I cannot run or do anything that requires intense work at the knees (like squatz), or the meniscus in my right knee will tear further and I will be fucked. I need some advice here.
>> Boxer !!jFKURGmgyNq
>>129825
again, gym or free weights?
>> Anonymous
>>129520
>-Don't trust schools that try and lock you in for a year long contract, they are after your money, not trying to teach
>-Don't trust schools that give black belts to kids
>-Don't trust schools that demand you say shit like "sifu" or "sensei" it's ultimately just anachronistic garbage
>> Anonymous
What about diet Arizona ice tea?
>> ThirdNiplz
>>129837

Freeweights.
>> ThirdNiplz
>>129843

Diet's are usually okay I assume, albeit they usually contain aspartame (sometimes sucralose), but not that gut-growing high fructose corn syrup that spells death for anyone trying to drop the pounds.
>> Anonymous
>>129520
>-Don't trust schools that try and lock you in for a year long contract, they are after your money, not trying to teach
>-Don't trust schools that give black belts to kids
>-Don't trust schools that demand you say shit like "sifu" or "sensei" it's ultimately just anachronistic garbage

Proud to say i teach at a karate school that practices all of those. Children at our dojo get a youth black belt, but not without showing that they can hurt somebody and handle being hurt. And i choke my students so they know how it feels.

Most fights go to the ground because people who get in fights usually don't know how to hit hard or go for vitals. People who know what they're doing won't go too the ground unless the guy their fighting is an expert grappler.
>> Anonymous
Im about 140-50 ish and have pretty good leg muscles (i run/walk 2 hrs a day,just because im bored and don't feel like sitting in front of a screen).but I have no upper body strength what so ever(abs pecs,esp arms).I aslo have no money.The only excercise equipment I own is a stationary bike from ages ago,and a pair of 5-25 lb ajustable dumbbells.What excercises do you suggest I do?
(I can't buy anything sadly,im paying off tons of shit)
>> Boxer !!jFKURGmgyNq
>>129850
Hey guys I'm hitting the sack (My work schedule is funny so its about midnight for my body clock)

Anyway. If this is still here when I wake up I'll answer what I can.

To Mr. Karate, I'm not responding to you, because your merely trying to start something. If you weren't you wouldn't have posted.
I'm not here to fight anyone. But I recommend you take your thoughts to www.bullshido.com and see where they get you.

That being said goodnight all.
>> Anonymous
>>129858
get a job
>> Anonymous
question! I'm a female and I've been doing 3.0 mile run for 35 min and cycling for 20 min everyday since last week. (after that I do 45 crunches, 3 sets of 5 for each ab) But by doing this, am I actually preventing weight loss? Should I change my exercise plan and how often I do it for it to be more effective?
5"3 and 125 lb btw, asian.
>> Anonymous
>>130125
PICS NAO!!!!
>> Anonymous
>>130125
only 45 crunches total???? i know that you're supposed to crunch and hold, but even then 45 seems low to me.
>> Anonymous
>>130125


lol why does it matter that you're asian?
>> Anonymous
No one has mentioned the rowing maching (ergometer). The best item of equipment any gym can have.
>> Anonymous
>>130125

I can tell you now that, by doing abdominal exercises, you're increasing the size of your abdominal area. Even if you burn fat, you'll still have a stomach, but it'll be muscle instead of fat.

You also need to do SQUATZ
>> Anonymous
Okay serious question time here.

1. OP you used the word "tone" quite a few times and said the results from a high weight-low rep versus a low weight-high rep workout are different. My understanding is that a low weight-high rep workout will just burn calories. What I took from your post was that there is a difference between a buff and toned muscle, whereas I thought a toned muscle was one that just had no fat over it was anatomically identical to a buff one (what, is the tissue stronger or something based on how you work it out)?

2. I've read on several respectable sites linked from /fit/ that eating before bed hasn't been proven to make you store any more calories as fat, since you're in the biz could you give me a link to a scientific study confirming or disproving this.

3. You differentiated between working out for size and strength.
>High weight low repition for big muscles, but they will not look as sexy. etc...
I always assumed that the bigger a muscle the stronger it is, and the reason body builders are huge buy not as strong as Olympic/power lifters is because they don't exercise the supporting muscles as much, not because of a different kind of muscle tissue. Please help clear up my confusion, don't be scared of getting technical, we all have google and can look up terms we don't know.
>> Anonymous
Hi,>>130520

NOT op here.

>I thought a toned muscle was one that just had no fat over it was anatomically identical to a buff one.

Correct.

>(what, is the tissue stronger or something based on how you work it out)?

Yes, but that's a different issue, cover it in a minute.

>I always assumed that the bigger a muscle the stronger it is

Not necessarily.

>and the reason body builders are huge buy not as strong as Olympic/power lifters is because they don't exercise the supporting muscles as much

A slight factor, any decent bodybuilder still needs to do compounds to grow, but not as heavy or as often, perhaps.

>not because of a different kind of muscle tissue.

They DO have different types of muscle tissue. The growth caused by low weight high rep exercise is largely a type of muscle fibre which is useful for endurance, highly aerobic, lots of nice blood vessels, water, glycogen storage, less dense.
The muscle you'll grow from lifting HEAVY for fewer reps is a denser kind, stronger per lb.

The type of muscle built through training is one reason that bodybuilders are often significantly less strong than powerlifters. Another factor is that there's a neurological component to strength, too. Training muscle fibres to twitch in an optimumly coordinated manner, recruiting supporting muscles correctly, all comes through practice and very heavy loading.

I am lazy, this is far less than half an answer, but I did want to give some info out, even if a shabby outline to set you off is all I have the time for just now. Sorry.
>> Anonymous
yay for misinformation!
>> Anonymous
>>130553
bamp 4 moar answers
>> Anonymous
What advice do you have for people who hate cardio? How can I make cardio fun or better yet, is it possible to lose fat just doing free weights?
>> Anonymous
No such thing as tone, toning, or toned.

/end-thread
>> Anonymous
>>130553
you're a failure.

Tone is the phenomenon wherein your muscles are tense automatically due to tonic nerve signals (light signals that don't stop) keeping you more ready to lift heavy.

The bigger a muscle is, the stronger it is. It just isn't always stronger in the same proportions. Bodybuilders VS powerlifters..

The reason powerlifters and olympic lifters are stronger pound for pound than bodybuilders is because oly and power lifters use a rep scheme that focuses on increases strength (5 reps or less) rather than increased muscle size (8-15, sometimes more).

The types of fibers that are built with bodybuilding rep schemes are the same as those built through powerlifting and oly lifting, however, the reason BB muscles are so hueg, is because of the sarcoplasm(cytoplasm of muscle cells) increasing in size. The strength gains a body builder sees are from have huge muscle groups that allow for better pulling angles around joints as well as the fibers that do grow when they exercise.

well, at least you got the nervous system right. good job.
>> Anonymous
>>130769
If it was fun, America wouldn't be as obese as it is. Suck it up. Work out at a gym with friends, listen to music. A lot of people at my gym watch movies on their mp3 players, partially because no one wants to watch the oxygen channel for 30 minutes.
>> Anonymous
>>130798
It is fun. The reason it's not fun is because personal trainers never know what they're doing in commercial gyms and put you on shitty routines that only get results because you're no longer sedentary.
>> Anonymous
>>130781
Is to such a thing as tone. go die.
>> Anonymous
everyone should just get a copy of practical programming for strength, that way, we wouldn't have dumbasses posting shit they don't really know except that they are a "personal trainer" which means they got certified at one of 100 businesses that aren't up to par with making sure people know what they're doing for strength or how to devise a schedule that builds strength. seriously, get your fucking shit out of here OP.
>> Anonymous
>>130803

"Toning is simply the restoration of muscle and the simultaneous decrease of fat"

Sounds like 2-3 years of bitch work with lame gains and slightly visible results. Ill stick to cutting a bulking like a normal non infomercialed fag, and save myself time and effort.
>> Anonymous
>>130802


You pay for someone to tell you to get your ass on a treadmill?

lolk
>> Anonymous
>>130811
hey stupid dick, read here>>130797

toning =/= definition, but is real. Everyone here and everywhere thinks it means what you think it means. You, and the rest of the misinformed plastic coated dumbbells fitness community are wrong.
>> Anonymous
>>130812
what are you talking about? Try comprehending what you read.
>> Anonymous
>>130813
lol hai, I like weak fluffy muscles too!

God knows id trust everything on a fitness board on a weeaboo site.
>> Anonymous
>>130816
actually, the most tone occurs in the muscles of strong athlete such as powerlifters or olympic lifters. you still don't know what toning is.
>> Anonymous
>>130802
>personal trainers, commercial gyms

Where the hell do you go where they don't charge for their services, salvation army? YMCA? They don't care about the people that have their 3 free consultations, they give you a cookie cutter diet plan and work out regiment. Pay them hourly and you'll get some service.
>> Anonymous
>>130819
no, no they don't. they don't know how to form a good program in all the cases i've seen. I don't use them, i know people who do and they put on shitty programs irrelevant to their goals. The problem is that there are over a hundred businesses that certify people, and most of them are shitty in that they don't explain the effects of rep schemes well, nor do these people get taught how to do squats or deadlifts, or other important lifts of the like.
>> Anonymous
Same can be said about any services really. Id be looking at degree holders, not certificate wavers. Every place is different.

I still stand by the notion if you want excitement take your ass to the movies. You want progress, research and implement.

Take a spinning class, work out with friends with similar levels of fitness, run somewhere exciting, idc, mix it up.
>> Anonymous
>>130827
that's true, but the fitness world is the most notorious for shitty trainers, except maybe for martial arts, which isn't as big as general fitness.
>> Anonymous
>degree holders, not certificate wavers

I lol'd, couldn't agree more. I bounce ideas and goals off of associate professors in the nutrition and fitness department at my uni; a lot of the shit is over my head, I have to research, but its quality stuff
>> Anonymous
JESUS
>> Boxer !!jFKURGmgyNq
>>130832
I'm with this man.

This turned into a parade of shit.
To those telling me to stfu. Gladly obliged. I said in the beginning I am not Moses. I don't claim to know everything. There are many fields in fitness.
To the man with the knee, you'll want to consult a physical therapist, not my territory
To Ms. Asian. Yes you are preventing weight loss.

To everyone else. You can develop big muscles without developing strong muscles. A bigger muscle is stronger than a smaller muscle yes.
But there is a difference in the way you train.
High weight low rep is best for raw strength increase ie larger muscles.

High Rep Low Weight works the muscles for a longer period of time while burning calories. As such your muscles will not get as big as High Weight Low Rep.

That's pretty much indisputable.
But I'm out. No more name faggotry for me.

Enjoy your mayo on the balls.
>> Boxer !!jFKURGmgyNq
>>131057
*Weight Gain Ms. Asian. Sorry, Typo
>> Anonymous
>>129850

WOW, WE HAVE A KARATE SCHOOL TEACHER BROWSING 4CHAN. WHAT IS THE WORLD COMING TO.