File :-(, x, )
Anonymous
Alright /fit/, I've decided to become more fit than I am at the moment.

Now,where to start?

Is a diet along with the training necessary? I'm a lazy fuck when it comes to cooking so I don't really know what I should cook and don't like standing in the kitchen for more than 10 minutes

what's a good training to lose weight and build up some muscles? (or should I lose fat first and then build up?)

How long does it usually take for such a work out? Do you have to go to the gym for it?

What's a good way to give your body some energy? (I'm feeling tired like all the fucking time and it keeps me from doing anything besides lurking on 4chan when I come home from school)


thanks in advance fellow hulks
>> Anonymous
squats
>> Anonymous
Diet is of utmost importance. Since you don't like chicken, just get a bunch of frozen skinless, boneless chicken breasts and pop them in the oven all at once, then eat a little bit of them with each meal (save for breakfast). The rest can be cold veggies and fruits, shredded wheat cereal, and oatmeal.

Cardio is also important. For cardio, at least 30 minutes of anything that reaches your target heart rate. Can be anything.

Weight lifting is also important. Just go to http://www.exrx.net/Lists/Directory.html and pick 8 major muscle groups and do an exercise from each of them (3 sets of 10 reps per muscle group). Do this 2-3 times a week.

Each of these paragraphs are very brief and uninformative explanations, btw.
>> Anonymous
>Since you don't like chicken
Meant "since you don't like COOKING"

Yarr
>> Anonymous
>>35925

what do ya mean by "target heart rate"?

and how often should you eat? some people say it's good to eat lots of small meals in a 1-2h interval and some say you should only eat 1-2 bigger meals a day.
>> Anonymous
>>35934

target heart rate = (230 - your age) * .7

Eat 5-6 meals a day. Gimme your age/weight (and lean mass if you have it) and I'll give you a pretty accurate calorie quota.
>> Anonymous
>>35937

19/180cm/78kg (171 lbs)

oh and what to drink? just water? or are there any alternatives? (I always feel a little sick after drinking too much water)
>> Anonymous
>>35943

Your BMR (# calories consumed at rest) is 1905.
Multiply it by one of these to figure out how many calories you need to maintain your weight.
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)

Then, multiply it by 80-90% (the smaller the %, the more weight you lose) if you want to lose weight. Don't go under 75%. 'Tis unhealthy.

And water should be your main staple for optimum results. At least 80oz a day, more if you sweat a lot. That said, you can drink just about anything so long as it doesn't fuck up your calorie intake.
>> Anonymous
>>35957

80 oz? wow that's much for my means.
On most days I don't even drink half of that ...maybe even less.

does using a home trainer get the same results as going out jogging? (I guess jogging trains more muscles but fucks up your joints if you do it wrong)
>> Anonymous
     File :-(, x)
It doesn't have to be complicated.
1. Figure out how much time you can dedicate to your workouts.
2. If you have the time/money to get to a gym you're better off training at a gym.
3. Don't worry about changing your diet for now. Just see what happens when you start exercising.
4. You'll should find yourself craving a bit more water during the day after you start exercising.
>> Anonymous
>>35982
gah....4. You should find yourself....
>> Anonymous
>>35971
*anything* that puts your heart rate into its target zone. For me, jogging sends it way above said zone, so I have to walk on an incline. That said, both a trainer and going outside are the same, though the latter is easier due to the availability of more mental diversions. The best cardio exercises are swimming, the row machine, and elliptical, in that order.

Also, it seems like a lot of water, but it translates to about 4 normal-sized bottles a day. It is pretty easy so long as you only drink with meals and after a workout. No gulping! That might be what makes you sick (as it also does me)
>> Anonymous
>>35982

I'm signed up at a gym,the problem is getting there&back takes a good 90 minutes ... being a student and having a girlfriend who starts bitching if I do something without her when she's over I don't have so much time to go to the gym 2-3 times a week.
>> Anonymous
>>35988

it's not the gulping .. it's the taste of the water and after drinking soft drinks for several years it kind of lost the "refreshing" effect.

I think jogging will make my heart rate asplode as well,because quite out of shape stamina-wise (and I'm one of those guys who gets all red like a crab when running alot)
>> Anonymous
>>35998

Do you drink tap water? I'm a water nazi, so the only stuff I can drink is filtered water, Zephyrhills, or (real) mountain spring water. You might get a case of Zephyrhills from Wal Mart, see if you can do 80oz of that per day, then get a sink-attached filter or something.
>> Anonymous
>>35992
Try a military-type workout.
http://www.teenbodybuilding.com/brent2.htm
If you don't have access to a pool: Try jumping rope. Add hindu squats or monkeyfuckers to your workout once or twice a week.
>> Anonymous
tl;dr I lol'd so hard I pooped at OP's picture.
>> Anonymous
>>36009

yep,living in Europe and in a country with high quality water I usually drink tap water.
>> Anonymous
>>35917
lol, i like this picture
>> Guil
>>36014
>>36021
GEE IT SURE SMELLS FRESH AROUND HERE
>> Anonymous
I know that's the most stupid question ever when it comes to fitness,but when should I expect the first results?
(so I don't waste more time on a training/diet combo that doesn't work for me)
>> Guil
>>36041
If you see zero results in 2-3 weeks you should change your plan. For weight loss or muscle gain or whatever.
>> Anonymous
>>36041
Starting off?.......3-4 weeks. You may not be able to see results but you will likely feel the results (you girlfriend may seem lighter to you, you'll be able to run a bit more with your dog...shit like that)
>> Anonymous
so,any more diet recommendations? I'm really uncreative when it comes to cooking

I think I'll try out at least an hours of cardio every day for now,maybe some dumbbell training and/or situps in addition.

what do you guys think about asymmetrical exercises?
>> Anonymous
     File :-(, x)
>>36062
I pan fry ground, thin-sliced, or cubed meat with a frozen seasoning blend (usually diced onions, green pepper, and celery) season to taste (salt, pepper, garlic)....drain ...put back on stove and add some 1 minute rice or some rice that I've already cooked up. Add whatever kind of sauce...soy, steak, bbq. --works for me.

You can ignore the rice part and just make a sanmmich out of the meat if you want
>> Anonymous
>>36127

and what food should I generally avoid?
>> Anonymous
avoid deep fried food and eating out.
>> Anonymous
thanks a bunch guys,I'll try it and report back