File :-(, x, )
Disgusting. Anonymous
Hey /fit/, I'm a 17 year old, female student. (inb4 underage). I'm 5'2 and a... gross 160 pounds. (inb4 beach whale and go kill yourself, etc.) Yeah, I get it. I'm fucking gross. I want to start some sort of routine to get down to at least 140-145, it's not great but it's a start. I don't drink/smoke. I'm on birth control (even though my body is enough of one, ha ha fat joke.) I take B6 and Green Tea extract pills everyday. I just need some tips or routines, something helpful. (inb4 SQUATZ and any /b/ type answer) Thanks for your time and advice in advance. =]
>> Anonymous
>SQUATZ

you already know the answer. Get to it.
>> Anonymous
Cut your portions, do more cardio and>>437004
>> Anonymous
Eat healthy, cardio cardio cardio.
>> Anonymous
Eat healthy, eat less and HIIT or cardio. Easy as that.
>> Anonymous
>>437004
this is not the answer for overweight chicks

>>437009
is the answer

/Fit/ cute meme works for skinny fat male weaklings, but not overweight girls. Think people.
>> Anonymous
>17
Seriously, just say you're 18. Then half the responses won't be about your fucking age. There's no difference...
>> Anonymous
>>437006
You don't know how big the portions are now.
>> Anonymous
>>437016
Nope.

You are a faggot.

SQUATZ are the answer.

If you don't understand why you need to learn more about working out.
>> Anonymous
Cut out sodas, if you haven't already. Diet too. Cut out high fat, low nutrition items like like ice cream, cookies, etc. It gets easier as you go... especially the sodas. You can still eat 3 square meals a day and lose weight... the key is cutting out the pure snacks.

Then find some cardio you like... I suggest an elliptical machine, it won't hurt even if you're out of shape. Get 30 minutes of sustained cardio 3-4 days a week. Try to do something physical on your non-cardio days... take a walk, whatever.

This will just about about 5-7 pounds of weight loss a month, but it's healthy and works, and doesn't involve any kind of crazy diet.
>> Anonymous
You have very low self-esteem. That's more off putting than your weight.
>> Anonymous
>>437027
Obviously you've never seen a 5'2 160lb girl.
>> Anonymous
>>437020
She will gain some muscle from increased cardio exertion and will also increase her caloric burn.

She actually doesn't want to gain any lean muscle mass and wants to loose weight. Strength is also not a concern of hers. This is why squats shouldn't be her main focus. It would be fine to supplement her cardio with squats.

Number 1 focus: diet
Number 2: cardio.
Number 3: Squats

Now would you like to defend your positiion?
>> Anonymous
>>437032
I have, and anon is right that self-esteem is the bigger problem when it comes to being off-putting.
>> Anonymous
>>437049
Building muscle mass will allow her to lose weight more quickly
>> Anonymous
Spin Clazzz

That is if you are too lazy to buy a road bike and go kick ass for an hour and a half.

I want all /fit/ girlz to be spin class hos!
>> gay
>>437049
building muscle is more effective than cardio

diet is obviously the most important aspect, but lifting HEAVY weights is much better than cardio. Read up.
>> Anonymous
OP here, thanks guys you've been really helpful. Yeah, I have low self-esteem kinda comes with being a lardbutt =[ but i'll give your advice a try, again thanks.
>> Anonymous
>>437049lean muscle
As opposed to the other kind.
>> Anonymous
>>437059
Skeletal muscle burns about 50 calories a day at rest. Search the googles for sauce. Also and this is important SHE WANT TO BE SMALLER.

Whether it is muscle or fat she will not be happy.

Catabolic effects of long cardio will actually help her image. And eating more and working more fires up the metabolism to help lose weight.

You guys have to start thinking about this. Girl advice is not the same as guy advice.

Does she want to look like a marathon runner or a sprinter?

DO SPIN CLAZZZ BITCHES
>> Anonymous
>>437067
More effective for what?

Being athletic? Stronger? MOre cut?

OR TRYING TO BE A FUCKING SIZE FOUR WHICH IS WHAT SHE IS TRYING TO DO!!!

FFFFFFFFFFFFFFFFFFFFFFFFFF

SSSSSSSSSPPPPPPPPPPIIIIIIINNNNNNNNNNN CLAZZ
>> gay
>>437077
stop forcing this meme on us!
>> gay
>>437085
fail troll, gtfo with your shitty meme
>> Anonymous
>>437002
OP you are 72kg and 157cm tall. your ideal weight is between like 55-60kg (ie 121-130lb).

I knew a girl that was 68kg, 176cm.. fuck she had curves. sexy sexy. dont do nothin extreme, just tone down a little.
>> Anonymous
if you gain muscles, your weigth will increase, but you'll look slimmer.
Remember that, and don't be afraid if your weight increases or does not go down as fast you want, that's a good thing because you'll burn more calories and have to eat more.
I have'nt lost much weight, (still fat), but I hav a lot less fat now compared to for two-three year ago.

No, you'll not get BIG muscles, just more toned and slimmer body, and that's hot.
It will take a long time to loose fat, so be patient. Good luck
>> Anonymous
>>437094
Are you guys hearing me at all here? Is this on?

See the other girl thread>>437033

This is what 95 percent of girls want to look like. She (representing all girls I know that look like that) has never done squatz and doesn't do compound exercises.

She has incredible genetics, eats very little, and does cardio.


Pick whatever new meme will stick in your tiny brain, but SQUATZ isn't the best for overweight girls
>> Anonymous
PROTIP: The Mirror never lies, the scale does.
>> Grognor's Big Day Off
I am always surprised when new students come to train at our dojo and are completely bushed after a relatively tame group class. Some of the white belts aren't fatties or skeletal, but fuck me... They still can barely toss a punch after 1 small hour of activity. I remember when I was like that 2 years ago, and it is nice to see how far I have progressed.
>> Anonymous
Read "Burn the Fat, Feed the Muscle" by Tom Venuto. You can download it for free with any torrenting program. Focus moreso on the burning the fat aspect than the feeding the muscle aspect.
>> Anonymous
>>437126
Word.
>> Anonymous
Do a LOT of cardio, EAT RIGHT (google it), and don't eat fatty shit, or prosessed food, and be patient.
>> Anonymous
Goddamnit I hate it when women are worried about getting OMG HUEG muscles from lifting.

I mean, even for men it takes loads of dedication, proper nutrition, and lots of patients... now think of how hard it is for women, considering they have very little testosterone.

Yeah, exactly.
>> Anonymous
buy a bike. seriously.
>> Anonymous
>>437368

I second that, stop driving and bike everywhere you need to go even if it seems really far away because that's the point.
>> Anonymous
This shit is getting fucking repetitive we need a FAQ. Why wouldn't the mods just sticky the FAQ by ZC (RIP) and be done with it?
>> Anonymous
this thread is tl;dr

to me, the best way of cutting down some weight is by lifting lots of weight, HIIT style. not only it burns more fat, it also increases your metabolism for up to 24 hours. it doesn't matter if you don't want to be muscular; after you've achieved your target weight, just slow down on the weights so that your muscle stops growing.
>> Anonymous
>>437385
i put forwards that idea before and offered my services as a mod. but apparently /fit/ didn't want any of it. now there is someone pretending to be me as well.

but whatever. i've trained with some of the best in the world. i don't need you little people. i am rich and beautiful.
>> Anonymous
>>437002
>I just need some tips or routines, something helpful.
>inb4 SQUATZ and any /b/ type answer
Squatz is not a /b/ answer. It is the correct answer.

You should be doing HIIT and stronglifts and eating oatmeal for breakfast, something with poultry or fish for dinner, and salads and shit for dinner.

It works. Really fucking well.
>> Anonymous
I haven't bothered to read the other comments so maybe I'm repeating somebody elses thing but whatever. I lost 50 pounds or so doing the following: 5-6 small meals a day, usually around 300-350 calories each. Im a guy so around 2000 calories is what i was aiming for, for a girl i would imagine 1500-1800 is good. Its best to start at the upper end because when you hit a plateau, you can cut out 100-200 calories a day and you'll start losing again. You really don't want to lose it too fast, this is about a new lifestyle not a crash diet...1-2 pounds a week is ideal. Aim for lean proteins, healthy fats, and complex carbs with every meal. I would try to fit in a fruit or vegetable as well. A meal I had quite often was 4oz of skinless/boneless chicken breast, stir fried in olive oil with veggies over brown rice. Be mindful of calories but don't get too obsessed with the math. Try not to drink pop its just empty calories.
>> Anonymous
Anyway as far as exercise is concerned, get your heart rate up at least 30 minutes. I started with 30 mins 5 times a weak and now I more or less do 45-60 minutes 6 times a week. Do whatever cardio you want, just get your heart rate up for that period of time. Switching up machines helps alleviate boredom. A basic weight lifting routine (full body, 3 times a week) would be beneficial as well. Having all this knowledge is one thing but you really have to be in the right state of mind. Coming on 4chan for support is never a good idea as its full of dickwads. Staying positive is key. Visualize what you hope to achieve (new clothes, significant others, graduation coming up, whatever) and try to keep it in mind. If theres somebody in your family or circle of friends that has a similar goal I would suggest you support each other by going to the gym together or whatever. If I had a workout buddy I think it would have been a lot easier to stay motivated. Finally, keep a journal of your food and exercise and DONT lie or cheat on it. After a while it all becomes routine and youll be happier than youve ever been. Try not to be too down on yourself if you fall off the wagon, just remember to get back on. Don't listen to other people they just want to see you fail because they hate themselves. Aaaannyway, good luck!
>> Anonymous
two words:

BOWFLEXING BITCH
>> ­­ ­­
A very disturbing report for any woman using birth control: if you're over 150 pounds, your dosage may not work properly.
>> Move Anonymous
Move. To Minnesota.

You will be considered "one of those thin chicks" here and people will wonder how you do it.

Of course, after six months of eating cheese and meat all the time, you'll be a 5'2" 260lbs girl, so the fame is temporary.
>> Anonymous
yoga would be great to start/end with.
it feel fantastic.
>> Anonymous
>>437504

Do you even live in Minnesota? Chicks here aren't any fatter than any other americans.
>> Anonymous
i anit gt no pik up linz u jus sty on da grind bish get in ma caar
>> Anonymous
It's not gross if you have BIG BOOBS.
>> Anonymous
underage ban, report submitted, this window will close in 5 seconds.
>> Anonymous
start jogging everyday even if you feel like ur gonna die it's deffinitely worth it
and try to eat a bit less and more healthy but don't stav yourself you will slow your metabolism and just gain fat
>> Anonymous
     File :-(, x)
>> Sponge !!5qxfxHYSQxJ
>>437929

omg ghost
>> Anonymous
>>437929
Nice MS Paint job bro
>> Anonymous
>>437934
I use Irfanview, F12.
I aint your bro unless you give me a brofist.
>> Anonymous
>>437002
1. Take up smoking, it makes you thin.
2. Take up running, smoking is bad for you.
3. Run outside.. find a local bikepath or something.. a hiking train.. something long and non-linear.. keeps shit interesting. Listen to some music you like (invest in a shitty mp3 player so you can break it and some good over the ear headphones).
4. Stop smoking because it's hurting your running times, you're already thinning out and you like the feeling of adrenaline more anyway.
>> Anonymous
     File :-(, x)
Roll down a hill, and then... try to roll back up it. It will be challenging but will burn a lot of calories and will build muscle. After you can do 20 of these , move on do stairs and escalators
>> Anonymous
>>437049
>>Number 1 focus: diet
>>mber 2: cardio.
>>Number 3: Squats


Truth. Fix your brain. The goal of a workout isn't to "burn off" all that food you ate. It's the exact opposite.

The goal of your meals is to refuel yourself after a workout.

Your food suits your life. Your life shouldn't suit your food.

Good luck
>> Anonymous
>>437941

Funnest exercise ever. I am now eight-years-old, and it's an awesome day outside. :D
>> Anonymous
Sup /fit/,

Female here, about the same dimensions as the OP. I'm interested in losing weight, so I've started a cardio program. Eventually, I want to build muscle, so I will be doing SQUATZ and DEDLIFTZ.

My question is how much weight should I be squatting from the start, and what should my goal be? I know for men squatting twice their body weight is desirable, and I'm sure the amount is scaled down for the average woman.