File :-(, x, )
Anonymous
Guys I stepped on the scale today and realized I'm 180 pounds and I'm only 5'7". I am fucking overweight, and I want to start and lose weight even gain muscle
How does go on about doing this, I can get a gym membership but what should I do, I don't know any exercises and fucking running takes too much time for me.
>> Anonymous
quick reply:

for ever extra pound of muscle you burn 50 extra calories a day. The most likely place you're gonna start building muscle is in your legs...as most of your muscle mass is below your waste. You should begin with a strong leg routine, such as squats. Squats work some 250 something muscles at one time, which is a pretty good bit.

leave at least a day between working a body part. you don't build muscle while you're at the gym, you build it while the muscle is at rest...so it needs time to rest to heal and grow.
>> Anonymous
so I can do legs and then next day upper body to leave the legs rested?
>> Anonymous
>in Mother Russia
FAIL
>> Anonymous
>>354793
basically, yeah.
>> Anonymous
>>354777

That's generic bodybuilding advice, completely useless for some people who want to lose weight but it works for some. Its geared toward getting better body composition and increasing muscle to fat ratio. If you want to be ripped and healthy however, do this. Use low weights (10 to 25 pounds depending on how strong you are.) and high reps(15) to lose weight. Do super-sets.(Increase the weight a notch with each set, this allows the muscle to warm up. Do no more than 20 sets a day (it can be whole body because of low weights and this is preferable to some people.). 5 days a week. You can be finished in 15 minutes If you're fast enough. Also do each set as cleanly as possible. Make sure you know how to do each exercise correctly as its easy to hyper extend if you're going fast. Its okay if your muscle fails, that's what you want. Stop take a breath and count that set. And you have to run to lose weight, or just diet and lose muscle. Try to get 5k in a day. You don't have to do it all at once, space it out if you have to. but 5k in 30 minutes is a sensible goal to work TOWARDS. Also, do 3 sets of situps to failure 3 days a week, do pull ups on other days.
>> Anonymous
>>354765
isn't that a screen cap from the punisher?
>> Anonymous
>>354819
Yes. thats Kevin Nash
>> Anonymous
BUMP