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

I'm curious as well. I want to get back into martial arts, looking at bjj and complimenting training with some strength training, possibly power training if I join a gym later on. About 3 cm shorter and 30kg heavier than OP. I'm a fat fuck. I'm just looking to get strong enough for training, improving gains over time. I don't care about aesthetics at the moment, my goals are just to get active again.

Been doing dumbbell training mostly. Can only do about 10 pullups, can do a lot of pushups, I stop at 50, but I can't do more than 3 explosive pushups where I can clap before hitting the ground. Can't do squats without serious DOMS, so I'm doing lunges. Mostly basic exercises with dumbbells. Curls, shoulder press, overhead extension, standing rows, shrugs, calf raises, farmer's walk, wrist rollers, modified bench press, lunges. Between 10kg and 22.5kg on each dumbbell. Can't complete sets with overhead extension or shoulder press with heavier weights yet. Usually warm up with a few pushups, situps and chinups, then a few meme isometics. Cool down by stretching and jumping on an exercise bike. Doing it 3 times a week so far. I'll do squats once a week, because my legs are stiff and useless for days afterward, even with proper form and lower weight. Forget lifting a bar for heavier stuff, I can't even do unweighted squats.

Aside from that I'll walk the dog cross country, up and down some hills every day and hit the punching bag a few times per week. I work as a labourer. Greenskeeper and part time cleaner. Taking whey, creatine and multivitamins. Eating plenty of vegetables, eggs, milk, fruit and meat, but I struggle to eat enough protein every day. Cut down on bread and pasta, getting most of my carbs from vegetables and rice, plus whatever cereal I have for breakfast. I get maybe 150g of protein plus a protein shake per day. This fat fuck can't physically eat more. No booze or drugs. Too much soft drink/soda, but I've guy down massively from a couple of months ago, slowly weaning myself off the sugary jew. No medication or anything.

>>141984

Well, take my word as it is, coming from just another /fit/izen but here goes my 2 cents:

>doing MMA/BJJ, yet I can tell that no matter how many techniques/principles I practice, I need to get stronger and faster to actually be able to beat most of the guys at the gym in competitions and sparring. And I want to beat them

my general understanding is that the most important thing is to practice that in which you would like to excel, especially in martial arts since technique is at least 50% of the game, if not more.

As you mentioned, however, getting strong and fast matters a lot too. Strength training complements very well to grappling is what I've heard from other people talking about it here. Do any program that has linear progression and includes the big 4 compound lifts. the compounds, if you do them properly, strengthen your core, your grip and a lot of stabilizer muscles that might be involved in martial arts.

Getting faster, I would again suggest practicing the moves (punching a lot makes you punch faster, grappling on the ground a lot means you getting better at grappling)

>lose weight to get a strong-lean v-shape physique instead of skinny-fat as I am now

fix diet, read sticky

>also, want a gf

irrelevant for the discussion here, get your game up or whatever

>generally shit stamina

up your cardio game, running, swimming, cycling etc. joining an MMA gym should include lots of cardio and strength-endurance circuits though (meaning shitload of pushups, situps etc)

Doing cardio on rest days never hurts

>exercise routine involves push-ups, squats, sit-ups and lifting a pair of shitty rusted weights that my dad gave me

see above