File :-(, x, )
.:Desu:. !EFlnwiGxd6
hey, /fit/, first time here...

I'm a usual /g/ and /v/ browser so you probably know what my current physical state is. I want to change that.
The only thing is, I'm more lazy than motivated.

The reason why I want to slim down is due to a YouTube account. My subscribers want a clean looking guy, not a slob.

Available tools:

8lb
5lb
10lb
30lb
45lb dumbbells

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>> Anonymous
HIIT would be a start. also fix your diet.
>> Anonymous
     File :-(, x)
>> .:Desu:. !EFlnwiGxd6
>>447218
>>447219


What are the exercises? lifting, crunching, push ups?
>> Anonymous
>> 447223
If you read it, HIIT is jogging for 30 seconds and then Sprinting for 30 seconds....Its just jogging and running
>> .:Desu:. !EFlnwiGxd6
>>447227
>>447230

FFFFFFFFFFFUUUUUUU

RUNNING!>?!!?!?!?!
JOGGING?!!?!?

I'm not even motivated enough to leave my house...

Any alternatives? I just want to lose fat so turning it into muscle is okay too :D
>> Anonymous
>>447235
lame troll is lame
>> Anonymous
>>447235
GTFO
>> Anonymous
>>447235
http://en.wikipedia.org/wiki/High-intensity_interval_training

read
>> .:Desu:. !EFlnwiGxd6
>>447238
>>447241

:C I wasn't... I'm just... scared of going outside...
>> hi i'm frank. frank, desu
hi i'm frank, so ronrey.
>> .:Desu:. !EFlnwiGxd6
Oh yeah, I remember watching a video about getting abs with just 3 minutes a day and it consisted something similar to these patterns...

Thanks, /fit/ I'm on the right path now... I just need to find my running shoes and get a map of where to run.
>> Anonymous
>>447252
work every other day(or MON/WED/FRI or TUES/THURS/SAT), skip the day in between.

With HIIT, you should be done within 20 minutes. Chart your weight and how much you were able to do daily. Don't worry too much about calorie intake, but start eating protein every 3-4 hours. Get a bag/jar of protein if you don't want to eat canned tuna every day.
>> Anonymous
Not going to post a new thread, as this is already around, and it seems to be about HIIT for the most part now.

I don't run much, I'm not fat though, I'm a bit muscular. 6'2 185lbs. I'm thinking of starting HIIT for the first time. I'm poor as shit, can't afford new shoes, I wear combat boots. Will it fuck up my joints by running in them? I went out running a few weeks back wearing them; the loud thuds were as if a rapist was on the prowl, a very noisy rapist.
>> .:Desu:. !EFlnwiGxd6
>>447271

From my experience, it's a bitch to run with them bastards on. Try to avoid them, borrow some sneakers or at least wear sandals.
>> Anonymous
>>447271
I wouldn't run in combat boots. Go to cheap store, buy a pair of cheap sneakers (15-20$), run in those instead. Although not optimal, they can't be worse than combat boots.
>> Anonymous
>>447271
you'll probably be fine since HIIT isn't long distance endurance stuff. they might even be better if they're broken in a little more.
>> Anonymous
>>447279
It'd be better to run barefoot than with sandals.
>> Anonymous
>>447287
Depends on the sandals and terrain. If you can get (or make) some with really thin, flexible soles and if the ground is likely to fuck you up, sandals might be the better option.
>> Anonymous
>>447279
>>447280
>>447282
Thanks for the input. The boots are well broken into. I'm really too poor to buy a cheap pair of shoes right now, but I may as well start saving up for some right now. Hell, to do chin ups, I use a 20 year old squat rack with a barbell resting on it. ha.
>> Anonymous
>>447297
Yo, maybe you should an hero goth fag
>> Anonymouse
OP stop being a fat fuck and go to a fucking gym you waste of oxygen
>> Anonymous
     File :-(, x)
>> Anonymous
If you're lazy and unmotivated you will not improve.
>> Anonymous
>>447762
no,good shop! :D
>> .:Desu:. !EFlnwiGxd6
     File :-(, x)
I'm back... today wasn't so great as I thought it would've gone...

This morning I ran this route as shown.

This is probably my first time running in 5-6 months so I took it ''slow'' I jogged/ran at a steady pace for the first part, took a breather the 2nd part, picked up pace again, then sprinted home with 8 flight of stairs for that last push.

When I got in my house, my legs failed me and I crashed and I could barely breath. My lungs have been shriveled down to 2 pouches of failures... I figured tomorrow I would take it much slower, and take breathing exercises to strengthen my lungs....
Any way for me to maximize walking exercises?

When I finally caught my breath, I lifted the 8lb bells for a good muscle stretch and took a shower to sooth my lungs...

how bad shape am i in, /fit/?
>> Anonymous
>>447795
you're doing it wrong
>> Anonymous
>>447795
yes, you're in bad shape. but with HIIT, from what i understand, thats how you're supposed to feel.

I just did 10 mins of HIIT (30sec sprint-i mean all out sprint here-1 min brisk walk, repeat) and i feel like dying.
>> Anonymous
Listen up dude. This board is stuffed with knowledge but knowledge means shit if you dont take action. Take these steps and you will be a happier man i can guarantee:

1) Ctrl+D NOW
2 Go watch yourself in the mirror
3) Define the reasons you wanna change ( gettin laid, feed on other people's envy, be healthy w/e suits you)
4) throw all the shit food away and go to bobybuilding.com transformation section to see what normal people are eating
5) Abandon the whole home training idea and go get yourself a gym membership. Doesn't matter if you cant lift shit, don't mind the huge dudes looking down on you.
6) UNDERSTAND THAT COMPOUND EXERCISES ARE SUPERIOR THAN ISOLATION ONES. Lift the fucking bar with no weights added if you cant.
7) UNDERSTAND THAT YOU HAVE TO SWEAT LIKE A PIG TO MELT THE FAT OFF. Resistance training alone wont do wonders.
8) Devote yourself to your goals, change aint gona come over night. Every set counts. every mile counts.
9) someone add the profit sequence.
>> ­
Fuck /fit/, you're retarded some times. OP is too out of shape to do HIIT for real.
>> Anonymous
Your diet now looks like this.


Breakfast: Plain Oatmeal with skimmed milk. Multivitamin pill.
(Workout)
Lunch: Protein Shake
Dinner:Grilled Chicken Breast, Portion of Broccoli.

Run. Alot. Or cycle. Do it at a fairly high intensity for around 45mins to an hour a day EVERYDAY. Lift the weights. Research weightlifting for yourself. 3x8 reps or so with the highest weight you can do it with for whatever muscle group or particular lift you are performing. Stick with that for a month or two. Research shit.
>> Anonymous
Lul @ faggots saying OP is too out of shape to do HIIT. As long as he gets his heart rate up there in the 190s-200s Its working. Keep on going OP, First time i did HIIT i almost blacked out in the summer heat and got hit by a car. Now i still black out. Just keep on doing it, and it will get easier. When it does, Just keep on pushing yourself dont get lazy or you'll lose all your aerobic gains. Also after 2-3 weeks of doing HIIT increase the intervals.
>> .:Desu:. !EFlnwiGxd6
OP here again, I've sinned again.. I just ate down 3 ice cream sammiches and a few other fatty foods. ( I made eggrolls )

I decided that if I want to stay motivated, I need to make this easier on myself so I'm going to start speed walking to the park and back (about a mile) I'll increase my speed each day to eventually jog then run, etc. If i can scavenge enough cash, I'll work on a WaWa hoagie diet w/ water.

I'll walk with 8lb dumbells as well so when I swing my arms, I can work on my lovehandles.

Does /fit/ approve?
>> Anonymous
>>448953

S'ok op, one fuck up wont mess it up. Just if you do it MORE then once then thats bad. Also dont walk around with 8 lbs dumbells unless you want to look like a gianormus faggot. Seriously it doesn't help. Also the WaWa hoagie diet sounds like some cheap gimmick. Do what I do man. Eat Steel Cut or instant oats w/ bananas and brown sugar for breakfast. Eat fruit or drink some fruit shakes for lunch and have like a piece of a broiled chicken breast. Then for dinner have some lean protein w/ some brown rice. Lean protein = fish, chicken, duck, some beef. Trust me OP The diet is easy and your taking the right step in increasing your speed. Gl OP.
>> Anonymous
just run more you fat fuck, don't even bother with the dumbbells.
>> Anonymous
>>447271
A thift store in your area should have cheap running shoes, I got reeboks for 3$.
>> .:Desu:. !EFlnwiGxd6
>>448997

The only thing that's hard is that I have nothing but junk food. I review games for a living...

I can settle for water and cup noodles, but anything more than that and it's too much for me to afford.

So no dumbells, gotcha. How about a 10 minute dumbell exercise after the 1mi walk/run?
>> Anonymous
Don't even bother with the dumbbells unless you have a proper workout schedule. There isn't anything you can do in 10 minutes with them.

Exercising is only half the story, you need to eat right as well. If you're gonna have a diet of cup noodles, you might as well give up already.
>> Anonymous
>>449050Its me again OP, ditch the cup of noodles. Try and buy cans of tuna. The cheap type and just make tuna salad or a tuna sandwhich. Great protein and its lean.Reason behind not eating cup noodles anymore is not only is that your not getting any vitamins or minerals, but it has a shit load of sodium. Seriously. And also the albacore can tuna or stuff like that is cheap too!. Also yeah do some tricep extensions and curls. Also do Burpees.
>> .:Desu:. !EFlnwiGxd6
I have a whole crate of BBQ rib sammiches that are pretty loaded with protein. They give me enough calories for a meal and they're good. I'll try those.
When I'm on the computer, I pump my feet (double bass drumman) this is good right? little things to help?
>> Anonymous
>>449088

Eh they shound better then cup noodles and no, still run and do burpees. Also just whenever get those tuna cans.
>> .:Desu:. !EFlnwiGxd6
>>449094

Fuck yeah, I'm motivated now. Just think, /fit/ I might find a girl on my route... we may talk and eventually get together! Bye, eroges, it's time for me to get real.

Also, how important [i] is [/i] ( lol bbcode) the diet part? I plan on lifting as well, should I just outlift my diet?
>> Anonymous
>>449088
BBQ sauce is sugar. You might as well be downing vitamin waters and snickers bars.
>> Anonymous
>>449103
why don't you start by getting off your fat ass and away from the computer?
>> .:Desu:. !EFlnwiGxd6
>>449114

11:27 PM EST

I wouldn't want to get shot....
I run in the mornings when people are taking their kids to school so I can often see school girls.
>> Anonymous
Just cut for now then worry about bulking later Also never eat big meals later then 6 pm
>> Anonymous
ITT: /fit/izens who've lurked this board for several weeks and are suggesting HIIT, when HIIT is only necessary once a plateau is reached and diet and muscle confusion are futile.

To OP: Change your diet, run miles, occasional weights.
>> .:Desu:. !EFlnwiGxd6
     File :-(, x)
Update!

So I woke up about 10 or so and first thing I do is head outside to walk.

Here's the diagram of my route. It's about 3x as long as my previous route.

It was raining too so I didn't sweat like a pig.

My legs started to hurt about half way of each trip, but it's the kind of pain you know is gonna pay off because muscle is gonna grow.

When I came home, I drank 2 glasses of chocolate milk and 2 eggrolls my grandmother made me.

For lunch, I'll have that bbq sammich or if I can find enough money, a ham, cheese, pickle, lettuce hoagie

So, /fit/ if i repeat this cyle for another 2 weeks, would you think I can see some changes?
>> Anonymous
>>449859
Your diet fails miserably. You won't see any changes at all. 2 glasses of chocolate milk? Fucking troll.
>> Anonymous
     File :-(, x)
>>449859
>but it's the kind of pain you know is gonna pay off because muscle is gonna grow.

But.. The.. Did you just.. I don't even...
>> .:Desu:. !EFlnwiGxd6
>>449861
>>449864

:C did I do something wrong?
>> Anonymous
     File :-(, x)
When I lighting weight should I keep my heart rate up?
Right now usually each set I take like a 3 minutes break.
>> Anonymous
>>449868
It kinda looks like you did nothing. At all. And I don't mean "nothing wrong". Come one. A morning walk? It actually takes WORK to get in shape. Otherwise there'd be no fat people, everyone would just walk around looking like Brad Pitt.

In short, either stop dicking around or stop trolling.
>> Anonymous
fuck out of my /fit/ gook
>> Anonymous
>>449882
Your /fit/? I believe it is my /fit/ you double nigger.
>> Sponge !!5qxfxHYSQxJ
chip ching nong wik wang wong
>> Anonymous
Oh god OP.
I haven't laughed this well for awhile.
Thanks for the trollin' BRAH.
>> S.T.A.L.K.E.R. !3GqYIJ3Obs
So sponge,

what if I lift, eat normal cal amount and eat lots of proteins

gain musscle / lose fatz?
>> Sponge !!5qxfxHYSQxJ
>>449944

not my thread dude

----->
>> Anonymous
ok... first off, you can't turn "fat" into muscles. I'm assuming the process you're talking about is "gaining muscles" then "losing" the fat. I'd say, just lose the fat. get a cycling machine or something, put it in your room, cycle while you browse 4chan/watch movies/etc. about 2 hours each day, while prohibiting yourself from eating junkfood+fastfood. works pretty well, you would get some progress after 3-4 weeks.