File :-(, x, )
Anonymous
OK, fit, fatass /b/tard here, also poor as shit, intending to start working out.

One thing I'm good at is careful planning at least, and I know something about human anatomy. My theoretical workout has all my muscles covered except my traps (lol) and delts, and I can't afford weights or equipment and have planned accordingly.

My reason for coming here is,
What exercise is there to build deltoids and trapezoidals with only the weight of my body and only the equipment of the floor and wall of my apartment?

Thanks. In return, random /b/ pic.
>> Anonymous
Handstand pushups and shrugs, hanging upside down from a bar.
>> Anonymous
I'm 99% sure you're workout is flawed as a begginner if you are worrying about individual muscles. Read Starting Strength or go to Stronglifts. Do your squats and drink your milk.
>> Anonymous
Dips and handstands
>> Anonymous
Too physically weak to do a handstand. Don't have a bar and too poor to buy one.

I'm worried about muscle GROUPS. Not INDIVIDUAL muscles.

Stupid /b/tard here, please explain what dips are.
>> Anonymous
>>332778

GET THE FUCK OUT, I have zero patience for shit like this
>> Anonymous
>>332782
Well, I'm still here, as my relatively simple question has not yet been answered.

Hint hint.
>> Anonymous
if you cant do handstand or leaning handstand push up, then just have your feet on a bed/chair/couch and do them. sorta like how you do a pushup with your feet elevated except you L your body so you are pushing up with your delts and not your chest/tris. also if you are fat, seriously just run a lot and lift what you can, but focus on losing fat first before building muscle, cause cutting sucks. you never want to lose any muscle so it's hard to make yourself lose weight
>> Anonymous
ok I guess I'll try to help you since no one else wanted to.

You want to work out to lose weight right? Good that's a start.

Your body loses weight because you burn more calories than you consume, so also starting a diet is going to help just as much as exercise.

Eat a lot less than you normally do, your body needs about 2000 calories (depending on your age and weight) to stay healthy, but also don't think that eating once a day is the way to go, you have to eat those calories THROUGHOUT the day, about every 3 hours apart. Small meals throughout the day help your metabolism going all day and also be very careful about what you eat, quit the fast food shit and go for what mother nature offers, like greens and lean meats, all that, on the plus side, means that you'll be saving a lot more money in food, since you say you're poor as fuck.

Now that the diet shit is covered, the workout part; don't work out every day, it's unhealthy and it won't get you where you wanna go. If you're so out of shape then do strength training 3 times a week, and in between, do some cardio workout, or high intensity interval training (HIIT), google those for ideas on how to do them, for weights, if you don't have money, just use something that's heavy enough to lift with your hands, or your body weight, make sure you work a whole groups of muscles per day, say arms Monday, back Tuesday and lower body Wednesdays. Your body shreds the fat when you work out, but your muscles regenerate when you rest, so those resting days and SLEEPING FOR AT LEAST 8 HOURS ARE VERY FUCKING IMPORTANT.

Always keep yourself motivated and push your limits to the max, use strong enough weight that by the 6th to 8th rep you're done.

That's all that I can say for now. Hopefully more people will actually help.
>> Anonymous
You don't know as much as you think you do OP, you want to work out muscle groups but not individual muscles, then go on and list INDIVIDUAL MUSCLES. Read more and lurk more, a lot of /fit/ isn't going to put with this kind of non-sense. "What's a dip" is like going to /k/ and asking 'what's a AK-47'?

www.exrx.net
www.bodybuilding.com
www.t-nation.com
www.crossfit.com
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://rapidshare.com/files/70942739/burn_the_fat__feed_the_muscle_-_tom_venuto.pdf
http://www.megaupload.com/?d=qeu0owgh
http://rapidshare.com/files/88353771/bodybuilding_-_weightlifting_training_database_book.pdf.html
http://rapidshare.com/files/79586189/pavel_tsatsouline_-_naked_warrior.rar
http://rapidshare.com/files/79586263/pavel_tsatsouline_-_power_to_the_people.rar
http://rapidshare.com/files/104381018/starting.strength.rar
>> Anonymous
>>332790

oh he is good.
>> Anonymous
Nice.