File :-(, x, )
First Weight Loss Regiment Anonymous
Okay, now to sound like a total outsider to /fit/...

So I've started myself on a diet. I looked it up and to lose some pudge I have to take about 1500 calories a day. I think I've got that part down for the most part (I need to resist my coke a cola addiction and drink more water/eat more fruits and veggies).

So here's where I get lost /fit/, exercise. What kind of at home training could I add to my daily routine (I can't afford gym membership or transportation to said gym). Also I have really low blood pressure and remember almost blacking out a few times during Phys. Ed. class during cardio, so I was wondering how I could do that cardio and HIIT without passing out.

I'm about 5'8" and 141lbs, but I don't carry it well and have a lot of build up on the thighs (focus of great concern), some fat on the lower stomach and flabby arms that beg for proper weight training.

Can you guys help a out this newcomer?
>> Anonymous
>>Also I have really low blood pressure and remember almost blacking out a few times during Phys. Ed. class during cardio, so I was wondering how I could do that cardio and HIIT without passing out.

try hiit and if you pass out, the answer is no.

seriously, this is fourchan, not a fucking medical specialist. how should we know? you're anon in a land of anons. we don't know shit.
>> Anonymous
as weight training goes 4 ur arms simply to work the biceps do curls barbell recommended. what i do r is 21.curls half way to mid section 7 times then do the other half from legs 2 mid section 7 times nd finally do the full motion of a curl 4rm legs to chest. proper technique is 2 keep ur elbows tucked towards ur waist and 2 not use a rocking motion as it stresses the back hope this helps
>> Anonymous
>>55747

I guess I'm really asking how to build up endurance. My doctors are always pretty useless about the blood pressure.

>>55774

Thanks, a little hard to discern but very helpful.
>> Anonymous
     File :-(, x)
>>have a lot of build up on the thighs (focus of great concern), some fat on the lower stomach and flabby arms

<- see pic

heres a baseline HIIT session you can try out, obviously if you die w/e, you need to do some kind of other type of HIIT- maybe interval swimming.

1. Eat a banana, and some sweet sweet candy
2. let 10mins pass
3. Jump around, losen your legs and arms, skipping helps (10mins)
4. Do tabata1
5. black out? y/n?
6. come back and let us know

tabata1:
do 20 burpees [http://www.howilost80lbs.com/uploaded_images/burpee-750861.gif]
rest 10 seconds
do 20 squats
[http://www.mensjournal.com/healthFitness/0602/images/wrk_squats1.jpg]
rest 10 seconds

repeat this 5 times!
>> Anonymous
Maybe you're blacking out from lack of nutrition. 1500 cals is kinda low. And get rid of all sodas now. You'll drop 10 pounds easily if you cut it out of your diet completely. Try Atkins or South Beach for 3 months if you want to lose weight quickly, then switch off to more healthy diets like the Zone where you'll shed the weight more evenly.

For exercise, you need to start out slowly if you have no base to begin with. HIIT is a superior form of exercise, but the best advice that I can give is that you ease into working out. I would start slow jogging/other aerobics for 1-2 weeks to let your joints adapt to the stress. Also during this time you should be building up your strength. Having muscles underneath burns fat faster than trying to lose weight with small, flabby muscles. Since you're trying to tone, do heavy weights for low reps (1-5) or light weights for high reps (15-20). Don't do medium weights for medium reps (8-12), you're muscles will swell.
>> Anonymous
squats helps the legs n arse. if u can get a hold of a squat rack use it if not owell. to do squat simply put its the motion of sitting down to take a shit. 1. set legs at shoulder length (4rm shoulders down 2 legs they allign) 2. begin to squat down keeping toes pointing straight ahead. keep ur back straight bend at the waist NEVER @ the back. 3. when squatting down break 90 degrees think of it as if there was a marble resting on ur leg. when u start off it rolls off so when u go down it begins to roll at
>> Anonymous
ok marble must roll towards u breaking 90. do this 25 times in 4 sets w/ no weight
>> Anonymous
4 cardio start off slow. for 1 week slowly walk.if u feel like passing out stop. walk for about 30 mins everyday. when u feel u are ready jog a mile. keep tabs on ur time each time u run it. ur goal is going to be ATLEAST a 8 or 9 min mile. from there begins the fun. everyday run 2 miles trying to get atleast 15 mins. remember to breath in thru the nose n out the mouth. IN 5secs OUT 5. REMEMBER to go @ ur own pace. best of luck to u
>> Anonymous
>>55830

If you're reminding OP to run at his/her own pace, then you would be wiser if you took your own advice in breath regulation. 5 in/5 out is simply archaic. OP, breath easy and whatevers the most conducive for YOU.
>> Anonymous
>>55795

I was eating a normal amount of food when I still had Phys Ed. After the three cans in my fridge are gone I'll be done with it for good (except for rare occasions and such), and I'm trying to gradually lose weight and gain muscle so that theres minimal skin/health damage. I may be a vain girl, but I'm not rushing into anything because that'll get me no where in the long run.

>>55813
>>55820
>>55830
>>55835

thanks you guys, I'll get cracking on it. Power walking/jogging, running miles and then the more intense stuff. Got it.

Squats for thigh work and Burpees for cardio and HIIT.

Right now though I'll get my recommended 8 hours of sleep, kind of hope the thread will still be alive with advice in the morning.
>> Anonymous
remember to drink plenty of water to stay hydrated. usually drink 2-4 cups of water 2hrs before a workout and when u pee if its a diluted or clear color ur good to go if yellow ur dehydrated. 30 mins prior to a workout drink a cup of water. After a workout drink 2 cups once more. sorry im retarded wen it comes to measurements i believe its pints or sumtin w/e.