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Anonymous
>I take no credit for this, all I did was copy paste it from the original. Request for sticky.


Never did any regular exercise in your life? Have you never lifted a single weight? Never played any sports while growing up? That's fine. I know I didn't do shit either, until some years ago anyway.

Want to change all that? Get into shape, look and feel damn great, and truly develop your motherfucking potential as a person? You can, and this guide will get your started.

Experienced /fit/ anons, feel free to thrown in your own tips and/or story, but keep in mind all this shit here is intended for those who have primarily lived a sedentary lifestyle, and with no experience in ANY regular physical fitness. Keep it simple.

1) Exercise? Why should I bother doing this shit?
2) Preparation and precautions, and what to expect.
3) What the fuck should I eat and drink?
4) Cardiovascular exercise - The main fucking course.
5) Beginning to strengthen your upper body.
6) Taking it beyond the basics.
>> Anonymous
1) Exercise? Why should I bother doing this shit?

To make it simple: the benefits of regular exercise are obvious, but there's also the non-obvious shit as well: You will perform better at pretty much everybarea in your life. In school? You will be a better learner. Have a hobby like playing a music instrument, art, or shit, even vidya games? Proper fitness will enable to you be better at those as well (yes, many top/pro gamers do keep a regular exercise regimen). Then there's the obvious shit: looking good, having confidence, and living a long, healthy life. You are capable of achieving all of this.

2) Preparation and precautions, and what to expect.

You will need access to cardiovascular equipment, such as a treadmill or say, recumbent bike. Make use of a gym membership or YMCA, or even buy your own equipment if you got the cash and space. It's worth it. Students: take advantage of your university/college fitness centers. For those too "embarrased" to go to the gym... Try to get over it. Other people, who are probably twice the size of you, have got over it. I know, because I've seen them at the gym. I greatly respect those people, because I know how it much discipline it takes to start exercising after a life of doing nothing.

Anyway, the golden rule of fitness: consistency. Stick with exercising, and make it your habit and part of your life. You will need to exercise at least three times per week. No once or twice a week crap, that will not work and you'll just be wasting your efforts. You deserve progress. Consistency is the key. Also, proper rest. PLEASE get your 7-9 hours of sleep per day.

Recommended: Get a physical. Everyone no-matter-the-fuck-what needs a yearly physical. If it's been a while, you might have shit going on that you're not even aware of, such as high blood pressure, or cholesterol. Then there's also the hereditary shit to watch out for. Yes, physicals are shitty and annoying, but they must be done.
>> Anonymous
3) What the fuck should I eat and drink?

Food: This shit is simple for beginners. Eat your three main meals a day, ESPECIALLY breakfast. Stay away from fried foods, junk foods, and frozen tv-dinners and such. Eat food that's low in fat, ALWAYS read those nutritional labels. Chicken (baked) and pasta are my favorites. Subway sandwiches with lots of veggies, and no mayo or other fatty condiments. Get your fiber, such as from wheat bread/rice that's whole grain (for bread, check the ingredients label. If it says "enriched flour" first, try to instead go for something that says "whole grain"). For now, sky's the limit, as long as it's low in fat and not fried.

Drink: Don't drink soda. If you like juices: don't drink the ones with high sugar, and just go for the "light" brands. They taste pretty much the same anyways. Try to primarily drink water. Tea works too, but watch the caffine on some teas. Drink non-fat/skim milk, or if you can't then say, soy milk (it's far tastier than cow's milk anyway, IMO). All I personally really drink is water and soy milk, with the occasional iced tea.
>> Anonymous
4) Cardiovascular exercise - The main fucking course.

Done at least 3 times per week, with rest days in between. If you want faster progress do 4 days, but DO get your rest. Say something like:

Sunday: Cardio
Monday: Rest
Tuesday: Cardio
Wednesday: Rest
Thurs: Rest
Friday: Cardio
Saturday: Rest

Then repeat. You want your rest days, your body will be sore and "stiff" at first the days after.

Pick between the bike or tredmill, whatever you prefer. Try out both. But if you're a fucking big, then stick with the bike at first, since it's low impact. Prior to starting your workout, make sure you're well-hydrated.

Now, what to do on this shit? You will always be on these things at least 30 minutes. NEVER any less, but feel free to stay longer, especially at this beginning stage. Cap yourself at 45 minutes for now.

Your ulimate GOAL is to reach 30 continual minutes of jogging/riding at a FAST pace. It will take time to reach this, it's perfectly normal. For your first session, do 30+ minutes of brisk walking/riding.
>> Anonymous
For your next session, it's different. Do 5 (or more if you can) minutes of JOGGING/riding at a moderately fast pace, enough where you start to feel it, and sweat. You know what I mean. If you can't do 5 minutes, that's perfectly fine, do as much as you're able to, without passing out/hurting yourself. After, briskly walk/ride the rest of your 30 minutes (or more). When you're time is up, turn the speed down to a slow pace for your cool-down period (a few minutes or so).

Your next session, do 10 MINUTES (if you can) of jogging/riding at a moderately fast pace, then briskly walk/ride the rest of the 30 minutes. You see where I'm going with this? Each session you want the "fast jog/ride" part to be longer than the previous session's, eventually reaching your ulimate goal of 30 continuous minutes of fast jogging/riding. This will take weeks, maybe more than a month, or longer. It's different for everyone. But do your cardio consistently 3 times per week, and you will reach this goal. Stick with it, it's only hard at first, but it gets easier and easier. While you run, listen to the music you enjoy on your mp3 player, or watch some tv, or shit, stuff on the computer if you're at home. Keep everything enjoyable and positive.
>> Anonymous
5) Beginning to strengthen your upper body.

So you've been doing the cario for a week or more, and you want to start strengthening the upper body? Let's do it, but at this stage we will have to keep it simple: push-ups. So our new schedule will be something like:

Sunday: Cardio
Monday: push-up session
Tuesday: Cardio
Wednesday: Rest
Thurs: push-up session
Friday: Cardio
Saturday: push-up session

For proper form, check out:

http://en.wikipedia.org/wiki/Press_up

For our first push-up session, try to do as many as you can. What's a normal number for someone completely new? Maybe... one. That's right, fucking one. Or you might get more, or perhaps LESS than one, like a half. I personally got the latter when I started.

You may need to start by doing modified push-ups. As the wiki states: "'Modified' press ups are performed by supporting the lower body on the knees instead of the toes, which reduces the difficulty." Do 10 or 15 or however many you can muster WITHOUT stopping/resting. Not too quickly, but not too slowly. Then wait 5 minutes or so, and then do another set of the same number. Wait 5 minutes, and do another set. Then call it a day.

Your next push-up session? Merely increase the number. 20-25, then rest 5-8 minutes. Repeat two times, like the previous session. Slowly AND consistantly increasing is the key, like the cardio sessions.

Eventually, you're going to want to move onto "real" push-ups. You are the best judge on when this should happen. Set a goal of being able to do 10 real push-ups without stopping, then the next session more, then the next session even more. And so on. Keep at it, good ol' consistency will make it easier and easier. I started with "half" a push-up, and after a long time, I'm able to do at least 50 good and slow push-ups continuously. Multiple sets.
>> Anonymous
6) Taking it beyond the basics.

After many, many months, or perhaps far more than a year of work and dedication, all of this will be simple and routine shit to you. You will have lost body fat, and gained muscle in your upper and lower body. For the person with a good, non-shitty diet like youself: 30 minutes of good cardio 3 times per week, plus the push-ups is all that's really needed to maintain a healthy and pretty good-looking body. For those who want bigger muscles, move onto serious weight training. You will ALWAYS need some form of intense cardio though. But shit, sky is the limit. Long distance running is my favorite. Just be consistant in exercising, eat good food, properly rest your body, and that's all there is to it. Enjoy your long, healthy, and prosperous life.
>> Anonymous
STICKY THIS SHIT
>> Anonymous
Bump worthy
>> Anonymous
everything a newcommer needs! stick it to the wall for the love of shit
>> Anonymous
Definitely worth the sticky.
>> Anonymous
bump, sticky, etc.
>> Anonymous
Revision to 3:

No huge meals throughout the day; change that shit to 6-8 small meals throughout the day. As I've said before in this forum, eating huge meals forces your body to hang onto what it receives as much as possible, and that makes it harder to lose weight. Eating small meals tells your body that it's going to get multiple meals, and thus it'll start burning it off easily.

I'm 5'9'', used to weigh 165 of nothing but fat, now I'm 150 of pure muscle using that method and the gym. As for what to eat, NO FUCKING SODA. No more fast food. No more simple carbs; whole wheat bread and pasta only; brown rice instead of white. Iceberg lettuce, corn, and potatoes should not be considered vegetables for the fat anon's purposes; they're full of simple starches and carbs that'll go straight to those rolls.