File :-(, x, )
anonymous
Hey /fit/, yesterday my BMI was calculated. I'm 6' 6 feet, and I weight about 99kg. So that's good and all, but it seems that the balance between fat and muscles leans over towerds the fat side. So /fit/, what can I do to quickly build some muscles and burn some fat in the process? I'm broke so I can't go to the gym or anything. What I'm looking for are some home exercises. Advise me /fit/.
>> Anonymous
cut off the fat
>> Anonymous
Running, push ups, pull ups, ab stuff - can be done at home.
>> Anonymous
Don't eat so much fucking junk food (if you are eating chips right now fucking stop). Get your lazy ass up and run more.

If you are tight on money, consider getting a set of free weights. I bought a bunch from some sports store for like $100, but I'm sure you could find them for significantly less at a pawn shop or on ebay. If you have free weights, you are do a whole lot of exercises. That combined with cardio and proper eating will tone up your body.
>> Anonymous
Tabata (google it)
twenty seconds high activity, ten seconds rest repeated eight times.
Any exercise can be used really, squats, push ups, situps and sprinting are good.
>> Anonymous
The best way is in fact to grow some muscles :)
No seriously, if you build up muscles by riding bike, doing some push ups and so on (make sure you eat enough proteins) you will burn more fat even while doing nothing. All your muscles use up energy (fat) no matter if you use them or not. Of course you burn more if you train, but more muscles is the best(and easiest) way to burn fat.

Do stamina biased sports like running or biking as I mentioned and again, make SURE you get enough chicken, turkey and nuts for food. Try especially to reduce the intake of bread, noodles, potatoes and rice. Just go for meat and salad. It works fine for me and you dont need any gym or sumthin.
>> anonymous
>>206211
OP here, actually I don't eat that much junk food at all, I eat pretty healthy.
>> Anonymous
Potatoes and noodles are considered healthy though. Just make sure you eat "towards your aim". More proteins, less carbonhydrates.
>> Anonymous
>>206224
Then all you really need to do is build muscle. Plan out a routine of strength training exercises. Break them into sets of repetitions. Develop a good core workout, do pushups (of course), squats (of course). Do this every other day of the week, (maybe you should rest on weekends) and turn it into habit. You'll develop muscles and keep them. There is no magic bullet to developing muscles. It will take dedication, hard work, planning, and routine.
>> Anonymous
Every day ? Dont think thats too good.
Muscles are built up during the rest, not during the training. Better plan 3 groups of exercises for different muscles. (e.g. 1st day- Legs and stomach, 2nd day back and chest, 3rd day arms and neck). This way you can train everey day to burn fat, grow muscles on every part of your body and especially every muscular pat gets enough rest to recover and grow. Exercises for these regions can be found on the net and in books. I recommend the Navy Seals workout one. Its very detailed and describes every practice with its exact aim and how to do it properly. Good Luck !
>> Anonymous
>>206266
>Every day ? Dont think thats too good.
Who are you even responding to?
>> Anonymous
to develop muscles you need to continually increase the amount of resistance your body is moving against (more weight). home stuff with bodyweight will help some and increase muscular endurance, but as far as any visual or strength gains...they will be minimal. buy weights or join a gym. hell even some dumb bells until you can afford proper equipment will do.