File :-(, x, )
Lose weight, train and get in better shape Anonymous
I've now decided that I want to get in better shape, and look great for summer. I need to lose some weight, and i need to train. Suggestions?

also /r/ing picture of the fat guy evolving into the wellbuilt body builder, for motivation.
>> Hammerknife !7ITukp3Pj2
HAVE SOME COPYPASTA


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
30min Aerobics
20min Jump Rope
20min Running, flat surface
15min Running, inclines
15min Jumping Jacks

Keep in mind you can easily mix and combine these workouts for an overall better burn based on your own shape.
>> 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.

And remember, this is a general guide. It worked for me, and I used to fit the profile of most anons. It may not work for you, the best workout would be something tailormade by a personal trainer.
>> Anonymous
Becoming a major muscle builder doesn't really seem all that great an idea if you're going from being obese. While you may look moderately better, you probably wouldn't be changing your diet dramatically and eventually as metabolism slows down you'd just inflate like a balloon. It'd be better to just change up your diet going for something like 1300-1500 calories a day while doing at least a bit of cardio every day as well.
>> Anonymous
Thanks alot Hammerknife! :) I now have some of the motivation i want. Starting tomorrow, ill take a picture of my upperbody, in three angles, then ill repeat that every week, and see if i can see any difference, too keep my motivation up.
>> Anonymous
>>12730

I'm really not fat, i'm normal :P Although very tall, and i have very wide shoulders, so i really wanna take advantage of that and lose a little weight (in forms of fat) and gain weight in muscles.
>> Anonymous
One of the reasons i want to excercise is to gain selfconfidence, which i don't have too much of atm.

Anyways, i was thinking of doing something like this:

Cut out soda (Sugarfree soda is okay)
Cut out fast-food (with very few exceptions, rarely)
Cut out candy (Sugarfree is okay)

Jog everyday in the forest for about 20-30 minutes

Train muscles with excercizes found at bodybuilder (haven't put up a list yet)


Problems: 1

1. I need more lose weigths (Easily solved)
2. I don't have a healthy diet at home, i live with my dad and we have very unhealthy dinners sometimes, a lot of pizza etc


Do you think this would make me look a lot better if i stick to it until summer?
>> Hammerknife !7ITukp3Pj2
>>12765

Sugarfree soda/candy is not ok, the sugar substitutes fuck you up. Drink WATER, eat FRUITS.

Jog/walk for a full hour, lift for an hour. As for diet, here's a mini diet plan.

Breakfast: Bowl of Life or Total with skim milk and a banana or apple.

Lunch: Healthy burger, either self-made or at a sit down restaurant. Hold all sauces, load on tomato and salad and shit. Eat with green beans and water or apple juice.

Dinner: Lean steak cut with mashed potatoes, carrots, corn, drink with water.
>> Anonymous
>>12789

So I should JUST eat some healthy cereal stuff for breakfast (we don't have Life or Total in Norway) and drink water ALL the time?


In effect, I just drink water, and eat as healthy as possible?
>> Hammerknife !7ITukp3Pj2
>>12801

Yep. The best substitute for water is MORE FUCKIN WATER.
>> Gaysian !uucIbqjoOQ
>>12801
That's about right. I'm a fairly skinny/lean person and I've been the same shape forever since my diet "stabilized". The last time I had soda and alcohol was New Year's Eve.
>> Anonymous
>>12811

I guess it can't be that hard. But i just find a really healthy cereal and eat that for breakfast?
>> Hammerknife !7ITukp3Pj2
>>12818

Failing that, look for generic corn flakes.
>> Gaysian !uucIbqjoOQ
Well, I do enjoy Chinese cuisine, which is usually a lot healthier than some of the greased-up stroke-on-a-plate American fast food. Depends on where you go though. Ask around for Chinese restaurants that serve tasty, non-greasy food, then eat there once or twice. Take mental notes on dishes that you particularly like.

Then, go home and look up low-fat, low-sodium recipes for those dishes and cook'em yourself. I myself enjoy sanbeiji chicken and green pepper beef.
>> Hammerknife !7ITukp3Pj2
>>12827

Generally, almost all asian foods that aren't Americanized are healthy. Orange Chicken and Walnut Shrimp is americanized fatty shit. BBQ Pork Wonton noodle soup is a very healthy breakfast, broken rice with pork chops and tomatoes/cucumbers for lunch, all of it's good.
>> Anonymous
What about fruit, can fruit substitute for meals? Is there a limit for how much fruit i can eat? (reasonable limit that is)
>> Hammerknife !7ITukp3Pj2
>>12836

Enough until you get to the point where your shit changes color. Then stop.
>> Anonymous
     File :-(, x)
hey, i found the picture you wanted, it was on page two of 7chan's /fit/ board..

enjoy, and good luck. i'm on a similar mission, except i'm solely putting on weight.
>> Anonymous
>>12852

Wow, awesome dude! Thanks alot! :D I was thinking of doing something like that to keep my motivation up, although it won't go fast ofc.
>> Anonymous
>>12861
course not. when you're able to make a motivator like that you'll probably have about 50 pictures you won't use, if you're the same guy as>>12735

i really like this board, its a shitload friendlier than /b/
>> Gaysian !uucIbqjoOQ
>>12831
>Orange Chicken and Walnut Shrimp is americanized fatty shit
:D Never even eaten them before.

>Wonton noodle soup is a very healthy breakfast, broken rice with pork chops and tomatoes/cucumbers for lunch, all of it's good.
@OP: He's talking about the soft wontons, not the fried ones.
>> Anonymous
>>12873
Same =)
>> Anonymous
>>12852

I'm a 2 and want to go to a 4
>> Anonymous
>>12789
Hammerknife has my vote. Down with sugarfree/diet products.
>> Somewhat !rK4K86e49M
>>12852
While 6 looks healthier than 1, I can't say I'm otherwise impressed by its 'healthiness'. He looks completely out of proportion, and his belly button is stuff for horror stories
>> Anonymous
>>12852
damn i've been stuck at 2 for a while.
>> Anonymous
im a 2 aswell, i wanna get slimmer and better looking.
>> Anonymous
>>12699
How in the hell could you do 60 minutes of cardio and then expect to do any kind of serious lifting?
>> Anonymous
>>12716
"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."

This is complete bullshit. In fact, static stretching immediately before lifting have been known to increase the chance of injury. If you're lifting properly (squat, bench, etc.) going through the proper full ROM for each will act as stretch in themselves. If you want to do any kind of stretching before any lifting you it should dynamic stretches only.

Static stretches should be left for AFTER workouts while your still warm, when you wake up, and before you go to bed.
>> Anonymous
>>12716
I assume by "combination" exercises you mean "compound" exercises, in which case you would still use 'sets' and 'reps'. Why are you posting this stuff when half of it is crap? Pull-ups and push-ups are the standard for full-body exercise? They are upper-body only (push-ups would be best sub by bench press anyway, seeing as you can add heavy weight to it easier). Also, why do isolation exercises like biceps curls when you're already doing compound exercises, like pull-ups, that already utilize the muscle that is isolated?