/fit/ - Fitness, Health, Exercise, Dieting, etc

/fast/

stop eating

>>135091

find your TDEE

eat 20% less

1 hour cardio a day. even a simple walk will do

lift heavy shit 3 times a week

in a couple of months you'll see a huge change.

>>135091

You could lose 50+ pounds over the next few months just by cutting out sugar and going for a 30 minute walk every day.

>>135091

Do a beginner workout program like Starting Strength (google it if that doesn't mean anything to you) and go for a caloric deficit. On SS you lift 3 days per week, many people like to set that up as Monday-Wednesday-Friday, but that's entirely up to you.

Avoid foods that are high in calories and low in micronutrients, such as pop, candy, etc. You will still want to eat about 0.8 grams of protein for every pound of bodyweight if you want to maintain and increase your strength, so 232 grams of protein per day or about 928 calories from protein.

Mark Rippetoe (the author of SS) has many videos on youtube on how to properly do the main lifts (Bench, Squat, Deadlift, and Overhead).

Lifting and eating better will go a long way in improving your testosterone.

As for making /fit/ friends, just start with asking other men at the gym to spot you.

Start by non reddit-spacing.

>>135091

https://bodyrecomposition.com/fat-loss/training-the-obese-beginner-part-6.html/

It's a six-part series, but the first five are mostly background and biology. The first workout layout and reasons behind it are in the part that I posted.

>>135096

I am trying to do this. already been dieting for 15 days which is record for me even though thats fuck all kek.

How can I lift heavy things without hurting myself? I get a sore as fuck back every time I try. I am using 10kg kettlebells which i use with both hands because i'm weak. i get a sore upper back on my shoulder blades.

>>135460

>dieting

This isn’t a diet it’s a life style neutron change. Eat healthy 4 life.

Sore muscle are what you’re going for. You have to damage the fibers to encourage growth. Stay hydrated, take showers and get lost of sleep. Recover and rest are just as important as lifting. Newfags forget the recover process.

Just stop eating so much, change your diet so that what you eat is better for you, and don't worry too much about exercise - at FIRST. That's going to trigger some people here, but having gone through it myself a few years back - you REALLY don't want to be pushing your body when you're carrying that much extra weight AND you don't know what the fuck you're doing. Seriously, even something that seems as natural as running/jogging requires good form or you're going to fuck yourself up with the extra stress at odd angles you're subjecting your bones and ligaments to. Start with walking until you drop at least 50lbs - doing progressively longer and further and brisker circuits. Light low-impact bodyweight exercises are also good. Then go to a proper gym if at all possible and learn about form from people who actually know what the fuck they're talking about. Online tutorials and infographics are good for what they are, but they can't see you fucking up and correct you in real-time the way someone at the gym can.

As far as eating better, your pallet is probably completely fucked from excess sugars and additives. Try to find foods you already like that have nice round-ish calorie counts that are easy to track. Some of my favorites were/are bananas, oranges, pears, and large boiled eggs. All of which have *roughly* about 100kcals each. Try to get proper greens which have flavor. So many people fill their salad bowls up with Iceburg Lettuce and then saturate it dressing and toppings to give it flavor because Iceburg is just fiber and water. Switch to Romaine or Loose Leaf, which are packed with flavor and nutrients. I also wouldn't be afraid to eat out of a can, and yeah - you're going to get a lot of processed shit, but it's much easier to track your calories when you're starting out when the kcal/serving & servings per container are printed on the side. Cut out sugar as much as you can, and don't snack between meals. Snacking is just bargaining with yourself and between the hassle of calorie counting and stressing your willpower - most people end up push the envelope further and further until it just breaks their diet. I find, at least, a hard NO is much easier to manage. You'll find that over time as you detox from sugar and overpowering garbage foods, that your pallet will naturally change as you become more attuned to the subtleties of flavor. Take a multivitamin to cover any glaring deficiencies too.

I'd also suggest an intermittent fast. I do a 6:18 - usually two meals in that time period. So from between 3 and 9 pm, I eat - and it's just water the rest of the night until 3 the next day. Though allow for some aberration. While I have a hard rule of 3-9 being my eating window, I don't kick myself for splurging when going out to eat with family or at a party or during the holidays. Being fat or thin is a result of regular eating patterns, not the occasional indulgence. Don't stress yourself and friends by being vegan(virgin) levels of no-fun-allowed when going out. If, however, it starts to BECOME a pattern of indulgence… then recognize that and put the brakes on.

Lastly remember that "Diet" has two meanings. Colloquially it just means a temporary restriction of calories to achieve weight loss, and usually results in people regaining the weight after they go off the diet and resume their old eating habits. The term you should become familiar with is Diet in the context of habitual eating patterns. Don't think of it as going on a diet, and more that you're changing your diet. It is a permanent change.

>>135092

Doctors do not recommend fasting for weight loss. That's because there can be unwanted side effects, and one of these is hair loss. Who the fuck wants to lose HAIR?!

>>135668

Walking is, defo, the #1 best option if you have awesome feet. If your feet are kind of bad, weight will fuck that up massively.

Ellipticals reduce the pain of exercise a lot, vs walking. Bike-type exercisers let you remove weight from the equation entirely, but real bikes kind of suck, because the saddle pokes you in the perineum and reduces your chances of having kids later on.

>>135670

idk about all that, but even standing and not sitting is better for your health in terms of this thread. just gotta make the adjustment is all

>>135438

Seriously, just this.

Implement the linked part ASAP and read the background first several parts for documentation.

>>135438

< Usually I’d use the treadmill and I choose this for a variety of reasons. First and foremost, everybody knows how to walk

I stopped reading right there.

SOME fat people have really good feet, and for them this is incredibly good advice. But for a lot of fat people their feet hurt like hell after a lot of walking. It's not the exertion of walking that prevents them walking, but foot pain.

>>135702

For those with foot pain, I recommend swimming for cardio. Much lower joint stress, too, a huge concern if you're packing a huge belly.

>>135708

I can't imagine why fat people wouldn't be keen to go to pools.

I don't think walking or running would be good for op, it would damage his joints ans he is overweight.

he should lose weight first, start exercising in pools.

>>135715

What do you recommend a fat person wear to the pools? Additionally, how do you deal with the general suspicion that the only reason single men (and virtually all fat men are single, because women are vastly more superficial than men) are surely there to snatch one of their children?

I'll tell you, there's no way in hell I'd ever go to a pool, unless I owned my own pool.

>>135716

I'm sure there are aqua gym sessions at your local pool, just register there.

Its Mostly for old or fat people, nobody will look at you weirdly.

I'm just saying, doing regular exercises while overweight will be more damaging then anything, you have to reduce the pressure on your joints.

To be honest, nobody's tackling this issue. People who are fat as fuck can't go jogging, and most can't go walking, due to even that causing foot pain. All of the industry is focused on refining already over-exercised bodies.

>>135755

>To be honest, nobody's tackling this issue.

>All of the industry is focused on refining already over-exercised bodies.

What the fuck are you even talking about? There's a huge market for getting fatties/lanklets in shape.

>>135714

Being insecure little big bitches. See below.

>>135716

>I'll tell you, there's no way in hell I'd ever go to a pool

See >>135095

I for one was an insecure fatty who didn't want to change clothes in the locker room. Now I can fearlessly talk with muscle men wearing only cycling shorts – comfy, I commute by bike, and last time I wore boxers running/etc I bruised my testicles and I'm still paying ~$85/mo for that emergency room visit because "HOLY FUCK MY BALLS ARE BLACK AND BLUE" only to be told "oh they're just bruised thanks to them slamming against your thunder-thighs, thanks for the >$1000!" because welcome to amerifatland. [/blog]

>>135776

This is step 1 in your Iron Egg training. Keep smashing them until they are as tough as steel. You'll have to train the muscles and shit, doing ball lifts and such, until you can knock a man out with your testicles.

I'm sure it's possible.

>>135670

If you want good low-impact cardio, and can't walk for long periods, then swimming is the way to go. The water supports all your bodyweight. Pools are embarassing when you're fat, but do it with a mind towards success and showing all those people your progress over time.

I don't have a pool nearby, so I'd walk a few miles down the road to a friend's house who lived on a lake. It's pretty hilly in this area too - and most of the trip is on moderately steep inclines. Worked wonders, but the first few weeks of making the trip - I couldn't swim when I got there since my legs were cramping.

Have a neighbor living along the way who lives on one of those inclines. I'd see him and his wife on their balcony ocassionally, and I must have looked like a pathetic sight. A nearly 300lb fatass struggling to walk up a hill, but by the end of that fall when I stopped the long walks, I'd dropped over half the weight and my legs were getting contoured as fuck. Never talked to them, but I'm sure they saw my progress.