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Hammerknife !7ITukp3Pj2
Here's version two of my exercise copypasta, apparently isolation exercises are a no-go for beginner lifters. Meh.

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 up and you go as long as you can, you're building up stamina. These exercises are roughly equivalent:

60min Recumbent Bike
60min Jogging, flat surface
60min Weighted Powerwalking, inclines
30min Jogging, inclines
30min Normal biking
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>> 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. Full situps or crunches work well. Isolation 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 lifts 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.
>> 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.
>> Anonymous
What does aerobics count as?
>> Hammerknife !7ITukp3Pj2
>>8736

Uh. Cardio? What else could it be?
>> Anonymous
Yeah but I mean, in your little equivalency thing. Is 60 mins of aerobics the equivalent to all those or is 30 mins or is 120?
>> Hammerknife !7ITukp3Pj2
>>8748

Depends how strenuous it is. Offhanded guess I'd say about 30 min of an aerobics class would do it.
>> Anonymous
Great website if you want to see a demonstration for them

http://www.exrx.net/Lists/CardioExercises.html
http://www.exrx.net/Lists/CardioExercises.html

What OP mentioned is the one of the most effective ways to burn calories and as a result
lose fat.

They are intense, you will be out of breath during the first few mins.

If you are starting off now, take some time off and practice each individually start with low count then increase as you get comfortable with form
>> Anonymous
Too bad there's more to exercise then just cardio and lifting.

You've oversimplified everything to fit what YOU have done. Just because it works for you, doesn't mean that it works for everyone.

Not everyone wants to lift, and there's more than just cardio. Sports for one. They're a great way to get fit, and you don't have to go to a gym or worry about any time/distance cardio bullshit.
>> Anonymous
>>8761

What time of day would cardio be best to do? After or before you eat?

I'm asking dumb questions because I've done cardio workouts before and they never helped so I'm trying to figure out what is supposed to work.
>> Hammerknife !7ITukp3Pj2
>>8768

I've oversimplified this as an intro to new people who want to work out, so that we don't get all the fatasses posting pics and going 'WUT DO I DO GUYZ'.

I play Ultimate and go hiking and shit in addition to lifting and cardio. This is just the basics.
>> Anonymous
>>8768

Actually it's not "cardio" as in what it means generally.
This is part of Circuit Training routine that military person does before doing their tests. It's one of the extreme forms of conditioning if done right.
>> Anonymous
Presuming you're speaking of starting at an "overweight" point, this is a decent "I just woke up" kinda routine. However, if you're not able to work out until the end of your "day", you really should start with a few light stretches, then go into weights, THEN cardio. This will blast out excess glucose from your system, allowing the cardio to be far more effective.
>> Anonymous
>>8781

You are dumb if you THINK you can do these easily. I would like to see that.
>> Anonymous
>>8778

Don't worry about the troll, I'm interested. Getting a bunch of opinions is they best way to mold a workout for myself.

Aerobics work the best for me because I have bad knees... for example if I do lunges they will dislocate and I will fall. So running is out, jumping is out... biking is good though.

This is good info.
>> Hammerknife !7ITukp3Pj2
>>8774

Mornings. A good morning workout followed by a healthy breakfast will keep your metabolism up for the rest of the day.

>>8781

Yeah. Cardio -> Lifting tends to build muscle while flipping them loses weight.
>> Anonymous
>>8789

So wait what? just cardio in the morning is good, but if you do it later, then a little lifting THEN cardio is better? (for losing weight)

*writes down*
>> Anonymous
LOL, OP you've done all that as you stated consecutively?
Looks impossible unless you're some kind of professional athlete
>> Anonymous
>>8797

Did you not read? Those are *equivalent* exercises. Not a schedule.
>> Hammerknife !7ITukp3Pj2
>>8796

Cardio in the morning 'kickstarts' your metabolism. Whenever you want to schedule a 2 hour block for working out, light lifting followed by cardio will help you lose weight.

But then I get to ask whether you want to lose weight, or turn your fat into muscle. You'll gain weight that way but you'll be beefy.
>> Anonymous
>>8809

I'm a girl, so I don't really care about muscle. Just lose some inches, thats all.
>> Anonymous
HammerKnife exactly what qualifies you to tell anyone how to work out or get fit? Are you a certified trainer, beause half of what you posted is complete shit.
>> Anonymous
tl;dr

destroy unwanted fat with sledgehammer.
>> Hammerknife !7ITukp3Pj2
>>8819

Worked at a community center racking up volunteer hours, getting overweight kids to work out. Six days a week, four hours per day, over 9 months.

And there's what I learned from my own trainer, etc etc.
>> Hammerknife !7ITukp3Pj2
>>8820

Actually an exercise suggested to me involved repeatedly hitting a rubber tire with a sledgehammer to correct a weaker side. Never tried it myself, seemed it would put undue impact strain on the shoulder joint.
>> Anonymous
needs more squats
>> Anonymous
>>8822
So other than volunteer work, you have no qualifications. You haven't studied physiology or undergone any type of certification. That makes sense, because you are giving the shittiest advice.

Most of the questions that you've answered, you've been underinformed from the start and haven't bothered to ask questions or find out anything about the person asking them.

Cardio in the morning is best? Not for everyone. Every person has a different iternal clock, different periods of the day when their body is up for intense work, some people a re slow risers, are they supposed to just go out running first thing, because you say so. What you should say is " I find that for myself, I get better results... but it may not apply to you. Give it a try, see how you feel and tweak it from there to best work for you."

Isolation exercises. Only for working on certain muscles. You haven't considered that someone doesn't want to just look good. What about the guy who wants to work out for strength or sports?

Exercise advice can't be shoehorned into a Most Common Denominator style of post. Everyone is different, everyone's body responds differently. Instead of considering this, you're just spouting shit, that may not help anyone, cause a lot of people who follow it to injure themselves or get frustrated because it doesn't work for them , and ultimately give up because of what you've done.
>> Anonymous
PROTIP: Anyone who is recommending anything other than exercising 3-5 days a week in a combination of moderate repetition weight lifting sets (8-10) and a moderate amount of cardio (30-60 minutes) should be taken with a fucking grain of a rock salt.
>> Anonymous
>>8859
How about a rock of grain salt?
>> Anonymous
>>8778

What the hell is Ultimate?
>> Anonymous
>>8876

FRISBEE????
>> Anonymous
>>8885

God I hope not, every time I hear somebody call disc golf "Ultimate Frisbee" I want to punch them in the throat. It's not a goddamn frisbee, it is a disc (or discus if you prefer) and it's not Ultimate anything, I play that shit all the time, all you do is throw it (again, like a discus, not a frisbee), and walk, throw and walk. Mostly walking. Nothing "Ultimate" about that.

Ultimate frisbee is just a gay-ass way of trying to make it sound extreme.
>> Hammerknife !7ITukp3Pj2
>>8857

I actually did take a course on it my freshman year. But no, I'm just an electrical engineer at Cal.

So your entire thing sums up to me adding the following phrase:

"The above worked for me. It may not work for you, and if you really want results I suggest talking to an actual trainer or a friend that knows you personally to give you a tailored workout plan, as opposed to some tripfag on /fit/".

All I know is that I was an out of shape dork in high school that fit the profile of a lot of other Anons, and I got in shape, and I share my advice and experience. So whatever.
>> Anonymous
>>8900
MEGA ULTIMATE FRISBEE X-TREME
>> Anonymous
>>8900

I play Ultimate Internet!

You're right, I'm feeling more energized already!
>> Anonymous
>>8900
Frisbee Golf =/= Ultimate Frisbee

You described Frisbee Golf. Ultimate Frisbee is team based and the objective is to pass the Frisbee to the other side of the field, etc. Lots of running in it, typically.
>> Anonymous
>>8908

I think that you did fine. The trolls are assuming that people will go out and do your exact routine, word for word, bla bla... but if they are smart, people will look at what you've done, take note of it, and move on as they figure out something that will work for them.
>> Anonymous
>>8917
To expound on this, Ultimate Frisbee is like a combination of frisbee and rugby. Only without tackling or anything quite as awesome.
>> Anonymous
>>8900

There's disc golf, where you throw, walk, throw, walk...

Then there's ultimate, where you throw a frisbee as opposed to a hard disc that sucks to catch, and it's sort of like American football.
>> Anonymous
>>8774
i've read/been told to do some cardio first thing in the morning, before you eat. then take some protein (a supplement) with breakfast.

usually easier for me to exercise before eating regardless of what time, as when i've got food in me i tend to feel sluggish and possible sick if i really push myself.
>> Anonymous
>>8900
Are you playing with your pet rocks or something? A proper game of Ultimate Frisbee will have everyone running the entire time.
>> Anonymous
>>8908
Yeah, basically give advice in the sense that it worked for you but it may not work for them. The best advice you can give is
"Eat healthy, exercise, do something that you enjoy, if you want to get into lifting/soccer/running/cardio do the smart thing, do some research on your own and then find someone who knows what they are doing to help you so you don't get hurt"

By all means, share what you know and keep helping here, but just remember there's only so much you can do without actually being there to help/educate/demonstrate/coach/correct anyone who asks for advice.
>> Anonymous
>>8819
>>8857

I don't know if this person is a troll or fucking idiot.

Of course everyone is "different" but almost all techniques work to some degree. This happens to be a the more extreme form of conditioning routine for professional athletes including MMA fighters, cadets. In fact in the movie 300 almost all the actors did a similar routine for months. it was later called the famous "300 workout" after that most people jumped on the bandwagon with this.

If you ARE saying that it will not work for people, that is completely untrue.
>> Anonymous
>>8955
Every one of the people that you mentioned had a trainer or someone there to supervise what they were doing.

They didn't go online, get a workout plan and blast away at it.
>> Hammerknife !7ITukp3Pj2
>>8934

Well there are two kinds, the kind you do for fun and the competitive kind. I do both depending on who's up for it, but it's a decent running workout.
>> Anonymous
OP, as a troll, your copypasta is too long to copypasta properly.
>> Hammerknife !7ITukp3Pj2
>>9104

As a former troll, learn to multipost.
>> Anonymous
I'd never do cardio before lifting weights. Cardio can be some tiring shit, and you want to do as much with weights before you hit the cardio. I think that'd be better-if you want to build more muscle. amiright guise?
>> Hammerknife !7ITukp3Pj2
>>9127

How 'tired' you are doesn't have much bearing on how much muscle you build. Lifting straight off means you're lifting cold, which means you'll probably do less reps than what you could have done. If you're just jogging and biking your arms and upper body aren't getting much of a workout, but a good blood flow.
>> Anonymous
>>8900Where the fuck are you from where it's called disc golf? haha, oh wow...