Fitness general Anonymous 2106
Old thread seems to be locked.
>post fitness related questions
>share your workouts, goals, inspiration etc.
To start off the thread:
What are your favourite upper body and core exercises/workouts?
So far I've only been working on my lower body and I pretty much achieved what I wanted, so I'm starting to make a new routine for myself, focusing more on the upper body and core.
Any suggestions welcome. (:
Does anyone know of any good back exercises that I can do at home?>>2107
I do pushups and dips for my arms, full-body plank and side planks for my core. leg raises are also great
I do a lot of HIIT but started jumping rope to mix things up a bit. Anyone else here does it as well? I fucking suck at it, but I am slowly getting better lol
Also, I really really wanna buy a pole for my room, cause I wanna practice stuff that I've learned in class, I always feel like I take a while to remember the moves. I sent a message to a dude (or girl, don't know tbh) cause they were selling a pole cheaper than a brand new one, but they still haven't replied me back. :( I hope I can get it tho, it's about 100 bucks cheaper.
Rows, back extensions and pull ups>>2112
I thought about it but gave up on the idea because I'd quit it faster than a run lol. If I go for a run I have to get somehow back home so yea
Anyone have good ways to fix posture?
Corseting or constant vigilance
I've got scoliosis and lifting (strengthening the muscle) helped A LOT. Also, some awareness.
Like the scoliosis-anon said above, lifting helps. Also running. I used to have bad posture but now it is great thanks to going to the gym. (you have to be careful tho, you dont want to develop hyperlordosis)
Has anyone tried out the insanity workouts? I know they "work" but how hard are they really for someone who is not a beginner but also not a pro?Link to all the videos if anyone wants them :http://the--witcheress.tumblr.com/freeinsanityvideos
So in a little less than one month I went from having no coordination at all to jumping 60 times nonstop without tripping on my rope and also "running" on place while jumping, so I am pretty happy about my progress so far. I do wanna get better though, my bf jumped rope as a teenager and now he can do a lot of tricks with it and I am envious lol
Anyway, I've been jumping daily and honestly it's so freaking addictive, I even forgot about my HIITs (although I still do some abs now and then.. And I guess I could try a jump rope HIIT when I get better at it!) because the rope outshined it so much. I guess because it kinda feels like a game, especially when you change the jumping method while doing it and set jumping goals to achieve, put a playlist and go. And it's so practical too, not only ropes are cheap if compared to other fitness stuff, but you can take it with you anywhere and you only need a small space to jump. I wanna take mine to the park, it would be nice since I'd enjoy the scenery and also walk while at it.
I already bought a weighted rope, and I am pretty pumped to start using it although it's gonna take a lot of time for it to arrive. I guess at least I can practice more before it comes.
Anyway, I've set a goal for myself to jump 1500 times by the end of 30 days, and it's been good so far. Now I totally understand people that swear by the rope kek
Honestly… I think you just gave me a great idea for cardio during the winter times! I prefer running, but this should be good too, thank you (:
no but I've been meaning toooooo, so thank you very very much anon for the link!!! You da best one.
I've been toying with joining a gym lately but I can't get my mind past the idea of other peoples sweat being all over the equipment. My sister caught ringworm(??) from her gym and it's really put me off ever joining one (she still goes but shes… atypical).
Also they seem damn expensive when surely I could just get a tractor tyre, throw it around the garden and become she-hulk forever.
Glad to be of help, anon! I hope you enjoy it. Make sure to buy a nice rope! They sey the best ones are those with steel cables, usually covered by PVC plastic.
Any anons that use barbells when lifting?
I want to try them but am too retarded to figure out some things lol But I also don't want to pay extra cash just so a trainer will answer me with "yes/no"
Like is it fine to use any barbell and put any type of plate on it?
Do you always have to use these weird clips or is having only 1 plate each side without them fine?
Watch Scooby1961 on Youtube in his videos where he shows proper lifting form for many exercises
>try to find women only gym in my area despite already thinking itll be gross because sweaty shared equipment
>"Unlike a traditional or conventional gym who use weight or hydraulic machines…"
>find another one
>literally just aerobics classes and yoga pretty much
yeah i love it! the clips are just to keep the plates in place. they're just for the off chance that you shift while attempting a heavy lift and the plates slide off. You most likely won't need them but they're good for piece of mind. I'm not really sure what you mean by different types of barbells and plates though! Usually the long barbells people use for squats are 50 lb, so it makes sense to only use them for big muscle groups, whereas if you were doing something like curls it would make more sense to use a smaller barbell and put however many plates on it. Also there's those weird skinny colorful associated with crossfit. They bounce so you can aggressively drop them and you'll look like a newb if you use them for something other than that. But really all the variations are just for your own convenience!
This is what I meant
Some barbells are longer/shorter than others
usually the long ones are best for squats and deadlifts and the shorter ones are best for smaller muscle groups
is this morbidly obese? what does c.c think?
i'm going to try to lose weight ( realistically speaking i'm DEFINITELY going to lose a pound or two thanks to a lack of cash to just buy food like i've been doing + the walking i have to do around campus), but uh. as for now.
You can lose a tiny bit if you want to but you're definitely not obese (or even fat realistically speaking!). Don't be delusional, fam.
I assumed you were around 20.
you're right, anon.
i just need to chill. uwu
Why does it have to be a women only gym? Everyones sweaty regardless
Not her but some men are disgusting and don't understand boundaries, and keep staring or trying to chat you up when you just want to get /fit/. It's disrespectful and annoying asf
im nearly the exact same as you anon, a few pounds less and a half inch shorter. I think i look ok, my belly is too soft for my own liking, but we are def not overweight or obese.
This is my personal experience, but any gym I've ever been to during the daylight, theres some 35 year old guy with ripped arms, and tiny legs trying to explain to me how to use the machines EVEN THO i have been doing this for 4+ years. I have never had a girl so much as talk to me unless its important or a compliment.
Going at nighttime however, theres the weirdos, but they keep to themselves and only stare a little at any woman in the proximity.
Do you guys know any good places to buy cute workout/running gear? I'm trying to get back into running but don't want to look dorky.
Use bumper plates for deadlifts (and rows). Use regular plates for other barbell exercises.
Don't use barbells for upper body exercises. Weighted chin-ups, handstand/pike push ups, and assisted one-arm push ups work just fine. As for lower body, barbell squats and deadlifts are pretty much the only way you'll get to work with a lot of resistance, but like, you're putting a ton of weight on top of your spine with squats. Deadlifts are also notorious for causing back injuries.
You will NEED to film yourself for form checks if you're not getting a trainer. Just with a barbell squat, if your back is bending, you're not reaching proper depth, your back isn't tight, you're not looking at the right place, you're mixing up low and high bar, you're holding your breath, all of that can be okay with low weight but dangerous at higher numbers.
If you're putting one 45 pound plate or more on each end, go with the long, thick bars. You can always ask the receptionist too, I would have some questions about the bar on the right honestly.
My new goal is to be able to do a handstand pushup.
I'm aware this will be a very hard challenge, but I'm giving myself a two year time frame for it. I just want to feel completely in control of my body. I think it will be such a wonderful feeling when I can finally do it.
Also on topic but also slightly off topic, lately I've been seeing exercise as less "I want to be lean" or "I want to be ripped" and more "I want to be healthy". I think this is more positive and a better way to look at things.
Screen Shot 2018-0…
Is pic related a meme?
Reddit raves about it and the book itself claims to be based on hard science but when I flipped to the diet section the macro recommendations are absolutely insane. Protein ridiculously high, fat too low. Makes me think whoever wrote this book has absolutely no idea how female bodies work. I'm extremely skeptical about the rest of the book now.
Well, it's always good to get as much proteins as you can, but I'm not sure why people always want to avoid eating fat, like that's what puts on the pounds. It's more sugars and carbs that bring you down, these days. Never a good idea to follow a fad diet, anyway. It's good you're looking to get fit, though!
You have to start small, if you're just starting, but someone on the constant pursuit for fitness should always get as much as they can!
How do I stop being skinny fat?
I have a fairly healthy diet. I've been on and off the gym for a while but I want to commit again. They made me a personalized 2 weeks plan but I want to know how other beginners start. I want to lose almost 7lbs. I'm retarded and I can't do anything right, especially after staying away for so long. Thanks in advance.
Lift weights, start as low as you need to and go from there.
It will also help you lose fat since it increases the calories your body uses throughout the day.
Do what the anon above says. Lift, and get big (in a good way).
Does anyone have recommendations for stretches or exercises that focus on back strengthening?
I know that general lifting and fitness helps with posture, but I want something to help with back pain.
I know a few exercises but I would also like to know more because I am at a risk of developing scoliosis so I must exercise my back muscles.
- get down on the floor on all fours
- lift one arm and the opposite leg and hold this position for a few seconds
- repeat with the other arm/leg
2. everyone calls this exercise "kitty" because it's like a cat's stretching which I find really funny
- get down on all fours
- arch your back upwards and push your head down, hold this position for a few seconds
- now arch your back downwards (pushing your belly down) and push your head up, hold this position
it seems like a super easy exercise but if you put your all into it, it's a very good exercise.
- lie down on your stomach and put your arms under your head, or in an U shape, or however you want but they must be by your head
- lift your upper body off of the ground
- if you are strong enough you can also twist your body to one side when you lift it off of the ground but I'm too weak.
- I don't know how to explain this one so please refer to the image I posted:
- first lie down on your bed so only your upper body is on the bed, your legs are on the floor and your lower back in in the air like in the pic
- now push your pelvis up into the air, this is an exercise not only for the lower back but also for your butt
That's all I know which is really bad because I'm supposed to exercise my back a lot but all I know are those 4 exercises. If you are confused by the other exercises, tell me so I can draw you another bad illustration.
start doing gymnastics now
Just buy some weights and do lots of squats, machines are a meme
Thanks, the illustration was very helpful.
Any recs for cellulite reducing exercises? I have a lot and it makes me feel gross.
I jump rope and cycle, and usually massage my legs with rollers afterwards when I shower. It helped a bunch, but changing your diet also helps.
cellulite is basically the way your body retain fat. to get ride of it you need less body fat %
say goodbye to carbs and sweats and hello vegies and starving
This but it is also genetic (body type-wise and fat-retention areas). Like if you have a pear shape/ hourglass shape or big hips, you are completely doomed as soon as you gain some fat. If your hips are small/no hips then you can fight against it.
I finally moved near a gym that actually has barbells so I can start lifting. I'm pretty nervous about it especially since it's crowded. I have one free PT session so he will check over the routine I wrote up and hopefully give me tips on my form. I know no one really gives a shit but I'm going to be incredibly self-conscious about doing things wrong.
After battle pneumonia at the start of this autumn I surprised myself by being able to hit the gym again. I started the other week with 30 mins light cycling.
HOWEVER, my friend suggested I hit the weights again. And oh my god, I couldn’t do anything. He suggested we go and I do some push ups instead. Again, I couldn’t even do 5. I nearly burst out crying.
I’ve always been a very strong girl and this was just so fucking shit. My friend was trying to console me being like dude you were ill but it’s like I feel so weak and pathetic right now. I’m so mad at myself for getting sick.
Gonna start from total scratch but I’ve never been this week in my life so… suggestions and posi needed :-(
Sage for doublepost but sorry for terrible grammar and spelling, evidently my brain has died too. Kms.
Caffeine is your friend.
If you're not really felling it then the boost from a cup of coffee or two does wonders for your mood.
If you were already in the routine of exercising frequently before you got sick, I think it should be (fairly) easy to get back into that same mindset. I think the best way is to make sure you're moving around a bit everyday. Don't overexert yourself, but do enough so that you feel like you've done something, because it'll make unconsciously make exercise part of your routine.
I know it's easier said than done, but don't be too hard on yourself. You were sick, so you have a legitimate reason to be weaker now. You were strong once and you can do it again! I believe in you anon!
Anyone here do the big six (deadlift, squat, row, bench, OHP, pull up)? I've decided to do these instead of fucking around with accessory work to get those noob gains, so I want to hear how this has worked out for others>>4755
Don't worry! It'll be a lot easier getting back to your previous strength than it was getting there in the first place! You can do it!!
Yo anon, I've been doing all those except pull ups for about… 6 months. It's worked out surprisingly well, though my upper body is much weaker than my lower body (70/50 bench/ohp vs 130/165 squat/dl for 2 reps, 2 sets)
Here are my progressions:
Squat: 45 to 165 lbs
OHP: 30 to 50
Bench: 45 to 70
Deadlift: ~90 to 165
Row: 45 to 60
I found that I gained decent muscle in a month, though I was kind of skinny to start with.
Thank you so much for your supportive and kind messages~ <3
I will try the caffeine idea!
I have set some goals for over christmas break and I'm trying to focus mostly on the excitement of being strong again and meeting smaller milestones to see me get to stronk again. Thanks Miners <3
Anyone have some general advice for losing fat? I’ve been doing this same routine 2/3 x a week for 4 months now and I’ve lost around 15kg and gained a lot of muscle (currently around 5”4,164lbs)
30 mins cardio (hiit training on treadmill and stair master)
30 mins weights (I use various machines cos too pussy for the free weights) currently managing 10 reps on each machine, I can do 100kg on my thighs, 60kg on bicep/triceps and 90kg on my back and abdominals.
I also do a routine with crunches, planks, squats, burpees etc
I still wanna lose more weight around my stomach arms n thighs but idk whether to increase cardio, weights or just up the intensity of my current routine, any tips?
Can't spot reduce without surgery (lipo/whatever else there is). Going to have to lose overall body fat %.
If you're still losing weight on your current routine, keep it up.
If you have stalled, lower your caloric intake by 100. If after 2-3 weeks you are still not losing weight, repeat by dropping another 100 calories. You can drop by larger margins, but it's safer to take it slow.
Prioritise strength training over cardio, doing cardio after strength training if done right after one another. Strength builds more muscle=higher caloric needs for your body=easier weight loss. Cardio burns calories, also good for building up stamina and heart health.
If you feel comfortable at a later stage, try out using the barbell for some compound lifts (squats, rows, deadlift). Good for full body workouts. Dumbbell is also good if you're not up to the barbell. You can basically do the same movements as with a barbell, but with less weight and more range of motion (goblet squats, dumbbell press, dumbbell row).
Thankyou for your helpful reply anon!!! I think I’ll focus on the strength training from now on like you said. I was hesitant to do more cardio since 30 mins of it every time I’m at the gym already kills me.
I used to calorie count years ago when I didn’t exercise, but it caused disordered eating and wasn’t helpful cos I wasn’t even eating healthily. Maybe it’s worth doing it again just to get an idea of how much I eat, I’m not even sure if I eat more/less than the recommended calorie intake
Don't worry too much about recommended calories, and you don't even have to count calories if you don't want to (it's still iffy accuracy wise).
If you're losing weight on your current consumption levels, GREAT!
If you aren't, drop a little bit of food off (probably not the protein you're eating because you need it for your muscles).
No calorie counting and you lose weight!
Me and my boyfriend are making a life style change because we want to live a healthier life. I truly hope we stick with it I'm tired of being fat and so is he. We are starting pretty good, I'm wearing a shirt today that used to be super tight on me but it's fitting just fine now. Dear god I hope this is motivation enough for me to stick to it
Uhm no need to be a bitch anon wow.
Where was the encouragement
If someone says they want to do x thing and someone says you can't do it. I don't understand how that translates to encouragement literally at all. If anything that would make the person become discouraged. Can't tell if you're being serious or not but it's not encouraging
I'll start by walking 30 minutes every day & gradually going from there.
Yo you know if there’s two of you doing it it’ll be a lot easier coz you can motivate each other also, you just gotta be truthful and open with each other about slip ups, hard times etc.
Cheering for you both, you can do it!
I currently weigh 100kg at 175cm height even though I don't look THAT overweight I feel so fat lol.
Guess I also have a little heavy bones. I'm planning to go down to 80.
deadlifts make everything bigger but mostly your legs
Don’t ever stop noticing the little changes like that! It’s what kept me going when I started. My own clothes got looser, had that bit of excitement when clothes from 3+ years ago started fitting again. I’m almost down 3 dress sizes now and still losing. Keep it up and don’t forget to take progress pics, they’re really nice to look back on
I have no idea how squats became "the butt exercise". Like yeah it'll work your glutes, but it primarily works your quads, so your butt ends up looking smaller in comparison even if you do get butt growth.
Romanian deadlifts and Hip thrusts are the number 1 booty makers.
and I just wanted to say that I'm still keeping it up! i see noticeable weight loss in my face and my clothes are still getting loser.>>6268
I haven't been taking any progress pics per-sey but I usually take like a mental note, but I should start doing the pictures as well!
It felt nice when I was able to put on a pair of jeans without the constricting muffin top feeling. I'm not trying to actively lose, but maintain and get leaner.
Pictures along with body measurements probably give the best information. Especially if you start to exercise more.
So I've lost about 30 lbs in the last year or so, and while that's great my breasts are now kind of sad and deflated looking. I still want to lose around 10-15 more lbs but I'm scared they'll look even saggier. Has anyone ever done the upper body exercises that allegedly perk up your breasts and gotten results from it? Is there anything else I can do?
Also, I stopped wearing a bra about a year ago because I heard it can speed up your tits going saggy. I hope I didn't fuck up and have the opposite effect. Maybe I should go back to wearing it again.
You should be skeptical about all diet books. Legitimate medical/scientific bodies are the only reliable source of advice.
>goes to the gym 3 times a week
>eats shit food every day because "I worked hard and I deserve it"
I seriously hope you don't do this
>apartment has a gym
>no clue how to use a gym, only do yoga and bodyweights
>want to start using the gym because I want to get my money's worth out of this damned rent
>basic machines and freeweights
>can't do anything dynamic because low blood pressure, get dizzy easily
>knees are fucked, shoulder is fucked, essentially a thin frail waif
Will cardio make my legs too skinny?
I am trying to lose weight overall using a calorie deficit+cardio. However, I tend to hold a lot of body fat in my tummy/hips when compared to my lower body. (Terrible hip dips, knees noticeably larger than my thighs, thigh gap when I've lost too much mass in the past despite still being on the upper end of normal)
I've been trying to incorporate some weight training (goblet squats, etc) 2-3 days a week in the effort to look less like a skinnyfat with chicken legs when I do lose the weight, but I'm afraid that the cardio will kill any potential leg gains or all the leg work will exacerbate the problem further.
Should I just not do cardio and rely on diet to make a calorie deficit? Should I just accept I'm gonna lose a lot of muscle mass in my legs and worry about getting it back later?
Cardio will make your everything skinny. If you want beef, pump iron. Keep going til you even out. Depending on the lifestyle you had before your journey, you could definitely be "uneven" in terms of physicality. Simply working out is the best choice if you want to get big. If you don't, go ahead with the diet.
Make sure you're fully hydrated and watch youtube videos of exercises you want to do before hand.
Hopefully you're one of those visual learners, you'll go far without a trainer.
Depends where you're starting from. If you used to squat and deadlift all day and swapped that out for cardio, then yeah your legs would get skinnier.
If, however, you are starting from the couch/your ass, cardio will actually make your legs thicker and bigger by making you use them.
Cyclist legs aint nothing to sneeze at.
I'm three days into a month-long full-body bodyweight workout challenge. Today was arms and my triceps are deaddd.
After I finish this challenge I'll see where I physically and probably invest in some light home equipment.
I'd like to do swimming, but it's hard for me to go more than once a week and I'd have to buy a bathing suit and pay for the pool.
After this I'm going to go on a long walk to get some cardio in.
I'm not out of shape, but my PT told me not to run.
>>6840>falling for the PT meme
Let's hear it, why did your PT tell you not to run? I'm also sure your PT has a degree in Physical Therapy.
Uh, why are you so angry? Yes, I was hospitalized and had an Occupational Therapist and a Physical Therapist, both of which I continued to see for a year. The PT told me I shouldn't do running.
I'm 163cm and 47-8kg if you're worked up thinking I'm a hard hamplanet.
I didn't think you were fat lol. I just thought your PT was an idiot for saying you shouldn't run, but if an actual doctor recommended that, I am clearly wrong.
Not the other poster, but it can be bad for your knees if they are already damaged
Exactly why I acknowledged being wrong after getting more info.
I should probably start thinking before rushing to post :^)
Nah. I was also dumb to use "PT" in a fitness thread to refer to something other than personal trainer. It didn't even cross my mind, which is why I felt attacked by your reply. My bad as well, it sounds like you were just trying to help someone on on their fitness journey.
I'm starting my second week of the bodyweight workout challenge, and I'm at the point where I'm excited to do the workout every morning. I need to figure out how to use the body fat % feature on my scale. I feel like it looks like I'm slimming down and gaining definition , but realistically I don't think a week is enough to see any noticeable changes. :/
A week is definitely not enough to see changes but keep at it, remember to weigh yourself everyday at the same time. If your objective is to lose fat then clean up your diet, and progress to using weights after you complete this bodyweight routine.
Thanks! Lol Google told me the same thing – definitely too soon to see anything.
I carry most of my fat in my stomach (alcohol) which I'm trying to get rid of (I know you can't target fat loss, which is why I'm hitting my whole body). I also want to build muscle and get stronger, so eventually graduating to weights is my goal!
Sounds like you got everything figured out! Remember to keep at it and I'm sure you'll make it :)
Thanks! But I crashed pretty hard and neglected exercise, so I have to start again tomorrow. I've quit alcohol and fixed up my diet, at least.
Blog post incoming:>>6988
here, I decided to start Scooby's beginner workout. It feels a little like cheating since Saturday and Sunday are just cardio…
I pulled my head out of my ass and took the suggestion to try running. But I'm going to work myself up to it. The goal for today was 20 minutes of cardio. I took an hour long brisk walk (focusing on proper form and keeping my whole body engaged) with 20 minutes of jogging worked in.
Many body fat % scales require a companion app to see/track the info. It's important to note that almost none of them are accurate, but they do tend to "work" to an extent, in that they deviate when you lose/gain fat. They also only measure the resistance in your lower-body, so your stomach fat won't be accurately represented in the measurement. A cheap caliper or even measuring with tape will be much more accurate, especially to get a valid starting point number, but also over time.
In initial weight loss, you may not see the number on the scale change much, as initial muscle gains happen much faster- but you will likely see a reduction in visual/measurable fat!>>6991
Most importantly, if fat loss is your main goal, cardio cardio cardio as you've been informed. If you don't want to run (and since you are already doing bodyweight workouts) look into some HIIT routines, there are many that can be done at home with no equipment! Fitness Blender has some nice ones I like, some including low impact options that are good for starting out. If you do want to try running, check out some couch-to-5k programs/apps! Good motivation and scaling.
Good luck on your journey! Stay motivated!
I completely forgot about fitness blender, I'll check out some of their low impact hit routines.
I also have a measure stuffed away somewhere, I'll dig it out and try to figure out my measurements. Thanks for being so helpful.
Okay, I measured myself and used two different calculators (us navy & ymca formula, according to the site) which both gave me 21% body fat. Which is… About where I thought I was? But I was bracing for around 25% lol.
You're well above average already! Keep it up.
How are you right now?
This feels like a misfire, but I'm attention-starved so here's my fitness-related reply: I'm feeling good! I've been feeling tired and sluggish so yesterday I didn't count calories. This morning I did my morning workout. I feel a lot better now. When I can do my bodyweight routine w/o doing adjustments and w/o getting major does, I'm going to try some free trial memberships at nearby gyms.
I'm still really weak, but I recently graduated from doing side planks on my knees to doing full side planks. Yay!
swam my first full mile in ~35 minutes! I am very proud of myself
Good job! That sounds really exhausting. Do you swim regularly?
Now I do! Started swimming more regularly a bit before summer, I feel happy that my hard work has paid off. I’ve improved my stokes too!
I've started working a few full push-ups into each set (instead of doing all knee push-ups). The doms is intense but so rewarding.