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

Fork putdowns 5 x 5

really put your back into it

>>139331

buy a bathmate for size u dumb phaggot it works no joke

>>139350

Bullshit

it rips up your dick, maybe its bigger, but you can't get boners.

>>139363

Idk man, this guy who injects tren i know uses one and he says he as thick as a coke can and about 9 inches

>>139331

I'd like to weigh in on this. If you're fat all over and you have crotch fat, you need to lose fat all over instead of hyperfocusing on the crotch fat. If you've lost weight all over and the crotch has stubborn fat, then assume you have hormone imbalances—namely a lack of thyroid hormone, a lack of pregnenolone and androgens, and an excess of cortisol. In the long run a low fat, high carbohydrate diet will help steer hormones in the right direction, but also adequate fat soluble vitamins are needed—such as vitamin A and K—either from liver/leafy greens, or smaller amounts from dairy.

>tfw literally over 3 inches of fat pad.

Atleast I'll have a 8inch dick once I lose the weight.

>>139350

I'm not going to give my shekles to the jews, I already have a nice enough dick I just realized there's a whole inch hiding behind the fat pad and I wanted to lose it.

>>139366

Yes but what exercise will help me reduce fat in that area more than elsewhere in the body.

>>139373

Sprinting. This means running a short distance (30 - 100 m) at whatever pace is "fast" for you personally, and then resting plenty between each sprint. This is unlike endurance running where you intentionally become winded and force yourself to continue running while breathing heavy. Only 2-3 sets (up to 6 if in good shape) twice a week are necessary. (If you need more challenge go further than 30 m or add a set.) I have thought for a while that even very obese people should work towards sprinting, but they would start by simply walking very fast.

>>139378

Are there any weight exercises I can do or is Cardio inevitably the only answer for fat loss as usual? If so then can I just swim?

>>139382

Whoops, vpn posting gone haywire there, lol.

>>139382

This may come as a shock, but—believe it or not—sprinting isn't really cardio, or at least it shouldn't be considered such if cardio has a consistent definition. Most people use cardio to refer to anaerobic exercise. People also say aerobic exercise to refer to anaerobic exercise for some reason. Weightlifters do aerobic exercise, and marathon runners do anaerobic.

Aerobic comes from French aérobie, coined in 1863 by Louis Pasteur, from Ancient Greek ἀήρ (aḗr, “air”) + βίος (bíos, “life”) + -ic. Anaerobic then literally means life without air, which is why it is used to describe exercise where becoming winded is a main feature or emphasis. "Cardio" also implies cardiovascular activity, but everything except death implies a beating heart. I'm doing cardio by typing this. Cardio may be used to denote exercises where the heart rate increases, or that is the emphasis. All exercise increases the heart rate though. Curls can increase the heart rate. Because the heart and lungs work in tandem, an exercise where increasing the heart rate is truly an emphasis will result in heavy breathing. This is why sprinting in the normal sense isn't cardio, because heavy breathing is not the intention, and a true sprinting program calls for rest should heavy breathing arise. Wind sprints is a term used to describe continuous sprints without rest where the emphasis is on heavy breathing and extreme heart rates.

One may also breath heavy after a set of squats with many repetitions, but it is not intuitive to calls squats cardio. If we put sprints on a scale from squats to marathon running, they are probably a slightly more cardio-oriented than squats but not by enough to be called either cardio or anaerobic if we consider that the short distances used for normal sprints are not meant to cause heavy breathing for long or not at all with adaptation.

>>139387

By the way, I went out of my way to say this, because cardio or anaerobic exercise is not how I recommend losing fat, and aerobic exercises such as sprinting and weightlifting are more effective for fat loss and both result in building muscle.

>>139387

>>139388

Okay I'm sorry for being ignorant of fitness terms but can I please get aerobic exercises for the crotch, specifically the top surrounding the benis preferably with weights.

>>139412

It wasn't about terminology to begin with, friend. That was just a delightful detour on your journey to enlightenment. The ideal answer is still sprinting. You mentioned swimming, and that can be just as good—if not safer for the joints—provided you swim in a way comparable to sprinting as previously described. You want to use weights? Then the basic answers are squats or Olympic lifts. It's really that simple; you just need a short burst of intensity in whatever it is you do—a little heart is all it takes or perhaps a little bravery. It comes natural to some, but no exercise selection can force you to bear it all with open arms.

>>139414

Alright what are some good swimming exercises that are as productive as sprinting? Do I just go until I can't keep going, wait then start again? Would focusing on swimming more with legs help since I'm getting rid of fat near the legs? Like I keep my arms together and just use legs?

>>139455

Swim exactly as you would sprint—with short bursts of intensity. It doesn't matter which stroke you do as long as the legs are involved. I don't know offhand what an appropriate distance for swimming is, but basically, swim whatever distance you can do with intensity—meaning what is "fast" for you in a relative sense, even if that means you're slow compared to an Olympic swimmer—and stop and rest plenty. That's one set. You always catch your breath between sets on a sprint-oriented program. It doesn't matter what exercise you do actually. You can do squats in the same way. I kept saying sprints, because that intensity comes natural to many people when they are faced with sprinting. It's not intuitive to everybody though; some people tend to do endurance exercise no matter what.

>Do I just go until I can't keep going

That's endurance exercise. Sprinters (and short distance swimmers) always stop the set before they run out of gas.

>Would focusing on swimming more with legs help

Leg and back exercises should consistently result in more fat loss than abdominal, chest, and arm exercises, because that's where most of the muscle mass is—the legs and back. Because this includes the back, you may obtain great results from having at least one barbell exercise in your routine where you lift from the ground—probably either deadlifts or Olympic lifts.

>since I'm getting rid of fat near the legs?

No, it doesn't work like that. You'll lose fat everywhere fairly proportionally because you used your legs. Your legs will look better from having increased muscle mass in that area though.

>Like I keep my arms together and just use legs?

Nah, as long as you actually use your legs, there's no point. You'll hit more muscle mass using all your limbs.

>>139456

Sorry for the day late reply.

So do I do like one back and forth lap kicking like crazy then stop rest and go again for 2 hours? Since a pool is 50 meters would the equivalent to running 100 meters be one lap?

>>139526

>So do I do like one back and forth lap kicking like crazy then stop rest and go again

Whether or not you do a "lap" is relative. If a "lap" is the appropriate distance for you, that's what you do. You will not be able to tell what an appropriate distance is until you actually start swimming.

>2 hours?

2 hours is too much like a marathon even if stopping and going. Experienced sprinters can get a basic workout done in ~15 minutes. They may take longer because of auxiliary exercises, stretching routines, etc, but the meat of the workout can possibly be condensed to ~10 minutes if well conditioned and ~20 minutes if you need longer rest intervals. There is no hard rule on how long it should take and how long you should rest. I just want to impress upon you the idea that the main work you want to get done is extremely short in duration and is made up for by the intensity given during that time.

In this study, high-intensity training is compared to high-volume training. (~2 hours is high-volume.)

Mangine, Gerald T., et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance‐trained men. Physiological reports 3.8 (2015).

https://dx.doi.org/10.14814%2Fphy2.12472

>It appears that high-intensity resistance training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period.

In this review, they examined the academic literature and concluded many studies were saying fewer repetitions and higher intensity better improves physical performance:

Lesinski, Melanie, Olaf Prieske, and Urs Granacher. Effects and dose–response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Br J Sports Med (2016): bjsports-2015.

http://dx.doi.org/10.1136/bjsports-2015-095497

>Dose–response relationships for key training parameters indicate that youth coaches should primarily implement resistance training programmes with fewer repetitions and higher intensities to improve physical performance measures of youth athletes.

This study lends support to the idea that short workouts are extremely effective. You just have to actually do it and give maximum effort during that short time:

Gillen, Jenna B., et al. Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PloS one 11.4 (2016): e0154075.

https://doi.org/10.1371/journal.pone.0154075

>We investigated whether sprint interval training (SIT) was a time-efficient exercise strategy to improve insulin sensitivity and other indices of cardiometabolic health to the same extent as traditional moderate-intensity continuous training (MICT). SIT involved 1 minute of intense exercise within a 10-minute time commitment, whereas MICT involved 50 minutes of continuous exercise per session.

…

>Twelve weeks of brief intense interval exercise improved indices of cardiometabolic health to the same extent as traditional endurance training in sedentary men, despite a five-fold lower exercise volume and time commitment.

Basically, the scientific evidence keeps showing all you need to do is get in there, get it done, and don't torture yourself for hours. You may be tempted to think such an "easy" workout being ideal is too good to be true, but the reality is if you workout for a long time you end up not giving your all so you have enough energy for later sets and exercises.

>Since a pool is 50 meters would the equivalent to running 100 meters be one lap?

I wouldn't know if they are directly comparable, and I don't have enough experience swimming to know what distance is comparable to sprinting. However, if we look to the Olympics for guidance, we find the first freestyle competition is "only" 50 meters long and the next up is 100 meters:

https://en.wikipedia.org/wiki/Freestyle_swimming#Competitions

You may find an even shorter difference is appropriate for you. You have to go by how your body feels. You won't know until you start practicing.

>>139365

Idk man maybe its the tren and not the bathmate