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Anonymous
Alright /fit/ I've started to give a fuck about how many body looks, but as a University student, I am not a rich man.

Basically, I'm looking for some advice on cheap and effective excercises/training regimes which don't require going to the gym (I can't afford it, and my Uni doesn't have any facilities like that), so just push ups or some shit. How to go about it would be helpful too: Do as many sit ups in a morning as I can, and then try and beat that number ever morning from then on?

Dietary changes are welcome too; I have a very high metabolism, as I can eat and eat and still be a skinny fuck, if that is any help (I am just under 6' and weigh around 9 stone)

I'm not too worried about my actual health - I'll never end up doing anything physically taxing. Just anything to start putting muscles on my skinny frame.

Thanks for all advice <3
>> Anonymous
Pushups/crunches/pull ups/chin ups, and its really worth investing in some dumbbells if at some point you can afford them.
>> Anonymous
Any advice on how often to do excercises? Once a day? Twice a day, like one session in the morning and one in the evening?
>> Anonymous
>>65965
Do some basic cardio for a short time in the morning. That should help out a bit for starters.
>> Anonymous
Skip rope. $10. 10 minutes a day should get you started.

and, of course, SQUATS!
>> Anonymous
>>66172

Would that count as cardio excercise?
>> Anonymous
>>66200

Yes, and it's a good one. I'm not sure about the 10 minute suggestion, though, unless he meant 10 minutes straight without pausing.
>> Anonymous
>>66200
exercise that holds your heart at an elevated BPM (say 40% more than normal), for a sustained amount of time. So running, swimming, skipping for a long period of time etc..
>> Anonymous
when you start jump roping you should view your workouts as skill work first, you can develop different techniques such as double unders, criss crossing arms, one foot, running on the spot. You can move forwards and backwards and sideways and make the perimeter of a square with those movements.

Once you've developed some skill you can start using jump rope as a very effective cardio exercise.. 10 minutes at a high pace you'll be very tired lol
>> Anonymous
It is going to be very difficult for you to put on a significant amount of muscle without going to a proper gym and lifting weights. Weight lifting will transform your body, and while doing bodyweight exercises and cardio do help, don't expect any dramatic changes.
>> Anonymous
>>66237

What about person/home use dumbbells? Would they offer at least a similar change/advantage to gym weight lifting?
>> Hammerknife !7ITukp3Pj2
COPY PASTA COPY PASTA etc. I updated this for version 4 as well.


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, depending of course how much effort you put into each:

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 Intensity Interval 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. Some people will tell you to lift before cardio, some people will tell you to use barbells exclusively or machine circuits. All I'm saying is that this 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.

/fit/ cp v4
>> eBookGuy !3GqYIJ3Obs
Lift heavy books, do dips leaning back on a desk, go to a park and do chin-ups, run, walk, aerobics, skipping ropes.

Tons of exercises you can do sans equipment.
>> Anonymous
>I'll never end up doing anything physically taxing.

ITT: i want to be in good shape without spending money or putting in effort.
>> Britsh Nazi Furry !!kpPFQIAz4g5
>>66721

What I meant by this was, I never end up doing anything that requires much of my body in my normal life (All I do is study, work behind a bar and go out with friends) - don't worry, I am willing to put the effort in, it's just the money that's the problem.

(And I'm not overweight, far from it, I'm skinny - I want to put ON the weight of muscles ;))

Thankyou for all the replies so far, some helpful and constructive stuff. I didn't expect this kind of response from a 4chan board.
>> Anonymous
the way i started was working my upper body and abs every other day, alternating with my lower body. There are different push-up positions that concentrate on different areas in your arms and chest, there are also different ways to do sit-ups to work different areas. If you have something you can do pull-ups on, do that too. I bought a chin-up bar that screws into the door frame and I really enjoy it, for some reason being able to lift my body up is really exciting for me (and i'm almost able to do a one armed pull-up, been working at it for a few months now). As for lower body, squats are an easy exerciser you can do in a small room. And, unless you're self conscious, running and jogging is a good excersise. You could also get some leg weights and wear them as you walk to class, or jog(maybe not during the summer, you'll be really sweaty in class).
Also, i just remembered, when i started working out my abs a few years ago, i used one of those wheels on a stick, it works really well at first, like untill you can do fifty, but after that it just takes too many to be worth it. At first it only took about 5 to get my abs to burn the next day, now I can't do them long enough without getting bored. But a wheel on a stick is pretty cheap, so I suggest it.
>> Anonymous
>>66698

copypastaiswin.
>> RSI guy !HjbWRiSTJ.
>>66237
try to visit a gym on the cheap occasionally (i.e. friend, 1 day pass), if only to get inspiration or fresh ideas from others working out.
>> RSI guy !HjbWRiSTJ.
>>Muscles are only 'exercised' by contracting, which is why all muscles are paired.

really, all 600 of them? is it dead simple to remember like 300 one way and 300 the other way? or is it more like quads vs. hamstrings (some big ones on the front vs. a small one on the back of the leg)

anon is eager for an answer.
>> RSI guy !HjbWRiSTJ.
     File :-(, x)
now i'm looking for a website in google that lists all the pictures of antagonistic muscle groups like this one.
>> Hammerknife !7ITukp3Pj2
>>68003

Muscle 'groups', then.
>> RSI guy !HjbWRiSTJ.
>>68007
Thanks.