File :-(, x, )
Anonymous
sup /fit/

Here is my situation, I'm 180 cms tall and weight 125kgs.
Needless to say, I'm kinda fat.
I never eat mcdonalds, don't drink coke, only 1L-1L5 of water a day.
Sometimes I like to eat chocolate and junk food, I know it's not "healthy" but my heart, sugar, cholesterol rate and everything else, its all just fine so I dont care and only think about the calories and I never pass 2000 or 2500 kcal a day while the average is 3000-3500 a day.
I do exercise almost everyday (sometimes I'm just too busy or lazy heh) my routine is: 15mn of jumping rope (for cardio and warming up) then I do some weightlifting, a set of 2x15 of 15kgs for both my biceps, triceps, quadriceps, shoulder and my back(which means a total of 190 moves) then I switch to my weightlifting bench and I push 2 sets of 20 moves of a 55 kgs dumbbell (or whatever its called, Im a frenchfag). I also do 2 sets of 25 exercises for my abdominals.
In addition of that all I have to walk about 25-30mn everyday..

So, /fit/, WHY CANT I LOSE WEIGHT ? ITS BEEN LIEK THAT FOR YEARS NAO.
What else should I fucking do ?

Pic is related since it's what I'd liek to be able to do.
>> Anonymous
Let me get this straight... you're trying to lose weight, and you basically do:

15 minutes of warmup. Unless you do 20+ minutes of cardio at a time, you're really not doing all that much for your cardiovascular system, raising metabolism, etc. You're just burning calories, and not much, considering 15 minutes of jump rope. Go for a longer run instead, or do HIIT.
A ton of weightlifting. This will raise your metabolism a bit, but it's not the best way to lose weight.
30 minutes of walking: Won't do shit. Everyone who isn't a fucking tub of goo walks for 30 minutes.

You need to ramp up your cardio routine hard. Or just do HIIT 3 times a week. I lost 20 pounds in a month doing that.
>> Anonymous
>>330134
Care to explain what HIIT is ? As I said I'm french and I don't really get that term..

Also the rope jumping is really fast, like boxers and I do that mostly just to warm up before I do my weightlifting.
>> Anonymous
>>330139
I was just going to reply "Google." But I decided not to be an asshole today and help you out. Here, read this. It really, honestly works wonders. It's hard, though. You have to PUSH yourself. Don't be surprised if you throw up after 4 minutes of your first try. If you don't, you're not doing it right. Push yourself as hard as you can each interval. And I mean HARD. Also, do this on a track, or running outside. Some people say it works on machines, but it's much less effective. Finally, only do it 3 times a week to start. Don't do more or you can hurt yourself.

http://musclemedia.com/training/hiit.asp
>> Anonymous
>>330153
I'll give it a try, thank you man.
>> Anonymous
hiit is not a pleasant experience when you first start. Once you get used to the nausea, throwing up and throbbing head its great fun though.
>> Anonymous
>>330156
Have any questions? I've been doing HIIT hardcore for about 3 months now. I've gotten in better shape with 3 short HIIT sessions a week than I ever did when I played sports. Unfortunately, most of /fit/ knows jack shit about it, and those who do are pussies and don't do it right. I'm in a friendly mood today, so I'll answer any questions.

Oh, be prepared. It will hurt. A LOT. It will never stop hurting. Push yourself to the point of collapse each time you do it.

You may feel like shit afterwards, but if you keep it up for 3 weeks or so you'll start to gain energy.
>> Anonymous
>>330159

a couple minutes after i finish and am going home, i have the most calm, depersonalized feeling i've ever experienced.
>> Anonymous
I wanna see one of these progressions where someone really thin gets big...
>> Anonymous
>>330162
How should I start HIIT ?
I mean on the site the dude said 1min of jog then 1min of HIIT for the 2 first times of the 1st week.. thats enough ?
>> Anonymous
>>330168

http://www.youtube.com/watch?v=HaspC4jnc-U
>> Anonymous
>>330173
I'm the guy that's been doing it 3 months and lost a ton of weight. Okay. Most of 4chan fucks this up, so pay attention.

The bread and butter HIIT routine is 30 seconds of sprinting all out (and I mean ALL OUT), followed by a cool-down period.

I started with 30 seconds of sprinting, 30 seconds of a slow jog, 30 seconds of sprinting, 30 seconds of a slow jog, etc.

Some people can't handle that and instead do 30 seconds of sprint, 60 seconds of jog, etc. The problem with this is that your body gets accustomed to it. Then if you ever try to improve your routine to 30 seconds of jogging, 30 seconds break, it'll be like learning to do HIIT all over again.

I'd just start with 30 on and 30 off. Keep repeating. Yes, you will probably collapse and vomit after 4 cycles. This is good--it means you're doing it hard enough. If you are hardcore about this, you will last 15 cycles after 6 weeks. I promise. That's exactly how I did it.

Also, for the love of god, don't do this on a machine and brag how you're doing HIIT. 4chan seems to love doing this. HIIT means HIGH FUCKING INTENSITY. A machine will not provide the benefits.

If you can manage to keep it up 3 times a week, after a few weeks you'll start to notice enormous gains in stamina, endurance, metabolism, muscle, and strength.
>> Anonymous
sweat burns fat, but after a certain time it stops burning fat and starts burning muscle. so make sure that while you do your cardio sing along to some songs, you shouldn't be able to sing along to the whole song. you should only be able to sing along to about 60-80% of the song the rest of the time you should have to take a minute to catch your breath.
Cardio is where you loose fat
weight lifting is where you gain musle and remember muscle weighs more than fat.
and one more tip don't eat 2 hours before you go to sleep. if you do it will be absorbed as potential energy aka fat!
>> Anonymous
>>330173
Oh, and once you get to the point where you can handle anywhere from 8-12 cycles or so, it's perfectly fine to take a SHORT break partway through your routine. After doing HIIT for 3 months, I usually do 11 intense cycles. By the end of that I'm about ready to collapse. I take a 90 second break. Then I do another 4 and am forced to stop. This is fine. Take a SHORT break if it helps you fit more cycles in. But whatever you do, do not slack off on your cycles. If you're doing an interval, DO IT HARD.
>> Anonymous
>>330183

If anything it would be detrimental to muscle gain as it would interfere with weight training. I agree with all the other points though , it's a great method for fat burning and speeding up the metabolism.
>> Anonymous
>>330188
Nope. HIIT has been show to burn more fat and far less muscle than traditional cardio workouts. Many estimates show that it has NINE TIMES the amount of subcutaneous fat loss than Low Intensity Steady State cardio.

When you run for long periods, your body needs immediate calories. It burns fat and muscle. When you do HIIT, you don't burn a lot of calories during the exercise itself. Instead, your metabolism gets ramped up, and your body comfortably burns up your fat, primarily.
>> Anonymous
>>330183
OP here, thank you. I'll start on monday and take pix all along I'll post them when done.

Also do I need special shoes like the ones that runners own or my normal shoes will be fine ? I usually wear basketball shoes when I do sport.
>> Anonymous
>>330200
Any shoes are fine.

Make sure to do a 5-minute warmup jog before you do this. No less, no more. And when you're ready to collapse when it's over, try your best to walk home, even if it's slow. Not warming up, or stopping suddenly, results in severe blood pressure spikes. Uncomfortable and best avoided.
>> Anonymous
     File :-(, x)
HIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIT
>> Anonymous
>>330217
/r/ the copypasta that goes with this pic
>> Anonymous
Why the fuck are you telling an overweight person to do HIIT?
>> Anonymous
>>330238
/r/ the pic that goes with this copypasta
>> Anonymous
>>330253
What should he do then ?
>> Anonymous
>>330262
Unless you're already an advanced runner, you won't feel the full benefit from HIIT.

A fat person COULD NOT do over 10 minutes of decent HIIT, and it's not worth doing if you can't do it properly.
>> Anonymous
>>330273
Well he obviously has muscle and stamina.
Also you did not answer the question here, sir.
>> Anonymous
>>330168
turn your head upside down
>> Anonymous
cus the average of claories is not 3000-3500 (maybe in america AKA fatassland but not muchwhere else) its 2000-2500 , eat about 1500-1800 cal per day for a month and ull see the diference , obviuosly only healthy stuff, btw i lost 10 kilos in a month doing that (plus exercies, cardio + weight, both are extreamly important) and i feel better than eva.

btw obiously less than 2k calories a day is a bit low for men as we are, but you are fat, so its ok untill u lose most of the extraweight.
>> Anonymous
>>330217
This is the best body I have seen in my life. Any way of finding out who this is?
>> Anonymous
>>330751
PLX /fit/ I REALLY WANNA KNOW ;_;
>> Anonymous
Hey OP.

I gotta be honest with you. I don't believe you oon your diet. Not judging you, man, but if you are doing 2-2.5k calories a day for 2 years, and exercise nearly every single day, there is NO WAY IN HELL you are seeing no results. Even a piss poor routine 5 days a week will get you something, and what you are describing seems OK (kinda meh, but OK) to me for a beginner program.

You are lying to yourself bro. Take an honest look at your diet, and I will bet anything you are pushing at least 3-4k calories a day. You don't get to be a 275lb land monster eating 2k.

Forget everything everyone is telling you here, and get a handle on that diet. Just my take on it. Good luck.
>> Anonymous
>>330792
signed.

I'd say it's something about the cardio, but honestly this guy is right.
>> Anonymous
>>330792
This x100
>> Anonymous
>>Sometimes I like to eat chocolate and junk food
>>(sometimes I'm just too busy or lazy heh)
You are not loosing weight because you are lazy and fat.
>> Anonymous
>>330792

OP here, went to sleep, didnt expect the thread to be still alive.

So yeah, I understand that its most unbelievable but I am not lying. At all. Days where I'm lazy might be 2 or 3 in a whole month. I really eat only 2000 or 2500 kcal a day, I really care about that. Plus the 3000 average is for "normal" people, those who don't exercise much. I do exercise and eat only 2000-2500 kcal a day and lost only 5kgs in 2 years.
Even my nutritionist said to me that I lied about my diet and all so I punch him in da face then never came back.
>> Anonymous
My gf went to the doctor and they ran some tests and found out that it was a glandular/hormone problem: Her metabolism wasn't working at all, so she simply couldn't burn fat. They prescribed some pills for her to take once a day, and that was that. This could be what OP suffers from. Go see a doctor.
>> Anonymous
http://en.wikipedia.org/wiki/Hypothyroidism
>> Anonymous
>>331154
2000-2500, and 3000 is "normal"

i'm not a /fit/ness guru but that seems pretty high actually. And that is even assuming we're only talking about dudes here.

Pro Tip:
Some people just have a slow metabolism. It's just life. Your metabolism will go up (relatively) if you increase your cardio work and do it regularly (4-5 days a week). 30 mins or more and you should WANT to stop by then end because you're short of breath.

Also, be honest here OP. how "regular" is your eating schedule? I mean there are a LOT of different ways you can eat 2000-2500 calories. If you do things like eat nothing then have a HUGE meal that may be a problem. Similarly if you eat like nothing one day then go overboard the next day.

Basically controlling metabolism is key. If you're starving your body thinks it's a famine or some shit and you burn calories slower to conserve. Eating regularly doesn't make your body think it needs to SAVE calories nearly as much. Similarly running regularly makes your old caveman genes think you have to run from saber-tooth tigers every day and you NEED to have energy ready. And your body will give you energy to burn rather than store it as fat.
>> Anonymous
>>330183
>>330183

HA! Bullshit
>> Anonymous
Try this out :
http://www.youtube.com/watch?v=g-vTmIlileA
tabata jump squat. doesn't take much time (4 minutes), yet very efficient if you do it seriously and correctly (20 seconds of effort, 10 seconds pause, repeat 7 times)