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#16402 - lolpandas (08/07/2014) [-]
When does it become too much /fitness/?   
p.s. you're wrong
When does it become too much /fitness/?

p.s. you're wrong
#16569 to #16402 - mendelevium (08/08/2014) [-]
her form
User avatar #16405 to #16402 - marinepenguin (08/07/2014) [-]
Girls who lift are the best.
User avatar #16376 - kokanum (08/07/2014) [-]
I'm 115 lb, and I need to lose weight fast
#16432 to #16376 - anonybrony (08/07/2014) [-]
Cut your legs off. Head too.
User avatar #16406 to #16376 - nibblyone (08/07/2014) [-]
Gosh you're light >.<
User avatar #16407 to #16406 - kokanum (08/07/2014) [-]
Cary me~
User avatar #16408 to #16407 - nibblyone (08/07/2014) [-]
eeeeasily lol
User avatar #16380 to #16376 - thesuperintendent (08/07/2014) [-]
how tall are you?
User avatar #16382 to #16380 - kokanum (08/07/2014) [-]
User avatar #16385 to #16382 - thesuperintendent (08/07/2014) [-]
Good luck with that.
#16368 - sparkofinsanity ONLINE (08/07/2014) [-]
Alright, maybe you guys can help me. I'm about 5' 8" and weigh 165 lbs. I've been trying to get a six pack for probably 3 years now, and I've made a lot of progress. I've lost 40 lbs and I work out regularly (usually daily). My issue is that I have this last, stubborn layer of fat over my abs that I can't seem to get past. Last time I checked, my body fat percentage was 18%, but that was a year ago. I eat maybe 2000 calories a day, and I try as hard as I can to eat as much protein and healthy foods as I can. Trouble is, my family does not eat healthy and I can't move out on my own. That said, I still eat healthier now than I ever have before. Can anyone give me some advice? Really the only meal that's ever a "fatty" meal is dinner, and I don't see how one meal is enough to prevent me from losing this last layer of fat. I still only consume roughly 2000 calories a day even with the fatty dinner.
#16409 to #16368 - IamPinhead (08/07/2014) [-]
If you're 5'8", 165 and ~18% bodyfat, then you need to bulk to put on some actual muscle before you cut. Cutting now to a six pack will make you look like a famine victim.
User avatar #16375 to #16368 - crackaddict (08/07/2014) [-]
Couple things you could try:
-Eat more meals per day, but make them smaller
- Eat your food slower (heard it helps you eat less/digest easier)
-Make sure you drink enough water throughout the day
- Workout your lower back (it'll help tighten your abs)

Gotta drop body fat to get that six pack.
User avatar #16379 to #16375 - sparkofinsanity ONLINE (08/07/2014) [-]
User avatar #16373 to #16368 - songemot (08/07/2014) [-]
You might be sensitive to certain foods. I had it easy when I was losing weight; I could eat whatever I wanted and still lose fat as long as I ate less food overall and kept exercising. My brother and dad, on the other hand, hit at wall after they lost a few dozen pounds and had to cut out carbs to start getting the rest off.
User avatar #16371 to #16368 - lolpandas (08/07/2014) [-]
*roughly* is your problem at this point. At 18% you have a bit to go, but you'll have to start counting your calories/macros to ensure you hit below your maintenance calories instead of a half-ass guess. Use something like myfitnesspal if you feel it would help.
User avatar #16372 to #16371 - sparkofinsanity ONLINE (08/07/2014) [-]
I have been using myfitnesspal, and I keep coming in just over 2000 calories. I said "roughly" because some days it'll be a few hundred more, and some days it'll be a bit less.
User avatar #16381 to #16372 - lolpandas (08/07/2014) [-]
Just used a calculator with the information you gave me (katch-mcardle formula since you know your bf%'ish) and your basal metabolic rate is about 1700 calories. You need either more work, eat less, or get more lean body body mass to raise your bmr.
User avatar #16383 to #16381 - sparkofinsanity ONLINE (08/07/2014) [-]
Alright, thanks.
#16364 - xxxsonic fanxxx (08/07/2014) [-]
lifting weights is for people with low self-esteems
muscles are not necessary for life in this day and age
User avatar #16492 to #16364 - slenderwolf (08/07/2014) [-]
I want to join the marines. It's kinda required.
User avatar #16457 to #16364 - jbywalec (08/07/2014) [-]
I want to be a fireman, is my weight training going to be useless when I carry people out of burning buildings?
User avatar #16493 to #16457 - Mward (08/07/2014) [-]
You too?
User avatar #16426 to #16364 - scoobydoobydo (08/07/2014) [-]

Lol u mirin?
User avatar #16391 to #16364 - marinepenguin (08/07/2014) [-]
I hear that from people who are ridiculously weak and don't have the will or ability to be anything but a pussy.

User avatar #16388 to #16364 - unncommon (08/07/2014) [-]
User avatar #16369 to #16364 - teoberry (08/07/2014) [-]
for someone in highschool they are
#16365 to #16364 - xxxsonic fanxxx (08/07/2014) [-]
#16363 - xxxsonic fanxxx (08/07/2014) [-]
Oh hell no
#16362 - xxxsonic fanxxx (08/07/2014) [-]
Fuck gyno
#16358 - xxxsonic fanxxx (08/06/2014) [-]
Okay /fit/
O ain't got shit when it comes to money, so I can't afford my own equipment or a membership at the local gym.
So what kinds of workouts can I do to build some muscle on myself, most likely using my own body weight?
If it matters at all, I'm 5'10 and 130lbs, and my last max bench was 185lbs at my bro's house.
User avatar #16396 to #16358 - songemot (08/07/2014) [-]
Diamond pushups, wide pushups, decline pushups, boxer pushups, chin ups, pull ups, leg raises, bodyweight squats, single-leg squats. If you can spare a few bucks, get a couple of five-gallon buckets for light deadlifts and shrugs. Two five-gal buckets of water is about 80 pounds. Two buckets of wet sand is about 160-170.
#16450 to #16396 - ephialtes (08/07/2014) [-]
What are decline and boxer pushups?
User avatar #16451 to #16450 - songemot (08/07/2014) [-]
Decline pushups are done with your feet up on something like a chair, with your hands still down on the ground. It effectively increases the weight while putting a little more emphasis on the deltoids.

Boxer pushups are done with your fists on the ground instead of your palms. It stretches out the pecs more and increases the range of motion, which makes the exercise more difficult.
User avatar #16392 to #16358 - marinepenguin (08/07/2014) [-]
185 pound bench at 130 pounds is pretty good for not working out very much.
#16542 to #16392 - xxxsonic fanxxx (08/08/2014) [-]
I though it was average/below average, but that gives me some confidence, gonna start off with what songemot said though. I looks like the best way to go with poorman's workout regime.
User avatar #16543 to #16542 - marinepenguin (08/08/2014) [-]
The general rule is that if you are benching your bodyweight you are considered fit.
#16357 - xxxsonic fanxxx (08/06/2014) [-]
There's nothing more annoying than resetting your metabolism.
Went from 1 meal a day for 4 years to 2-3.
Run 2+ miles a day. Sometimes walk another 5 after that.
No artificial food, no fast food, no juice, no soda, etc etc.
Still maintain the same weight and unable to lose any body fat.
User avatar #16393 to #16357 - marinepenguin (08/07/2014) [-]
Jogging lowers your metabolism.
User avatar #16414 to #16393 - thisismyhandle (08/07/2014) [-]
Please show me proof of that.
User avatar #16417 to #16414 - marinepenguin (08/07/2014) [-]

Here's an article that covers some of it, it's a bit harsh, but there is some truth in it.
User avatar #16494 to #16417 - thisismyhandle (08/07/2014) [-]
Yeah, jogging doesn't make you lose muscle unless you either go way too hard or suffer from malnutrition.


These people ran just under 2800 miles in 64 days (average of about 43.5 miles every day) and only lost 7% of their muscle mass in their legs (and nowhere else). The average person who runs a few miles a day or every few days will get nowhere near this level and won't have any muscle loss unless their nutrition is poor.

That article you linked to is a lot of bullshit and broscience with no real proof to back up any of the claims it makes. AN example:

"Jogging, as the bulk of studies have repeatedly shown, reduces, or at the very least, makes it more difficult to maintain or develop all of the masculine traits I just described. This is why national and World-level powerlifters and weightlifters - most of whom are jaw-droppingly jacked and three times stronger than you are - rarely jog or do anything resembling it. Maybe you're willing to risk minimizing your manhood to obtain the supposed benefits of jogging. I'm not, and here's why."

He doesn't offer even one study that shows that this is true, and he follows it up instead with a few specific examples that not only fail to cover all of the points he makes, but also include more outrageous, unproven claims (i.e. boxers only jog because it is tradition). Some of what he says is fine (i.e. you can get cardio from high intensity lifting sessions rather than jogging) but nowhere in his writing does he prove that jogging causes muscle loss or slows the metabolism.

SO, sure, you could acquire a faster metabolism through weight training than you would get from only jogging, but jogging in and of itself will not kill your metabolism. Also, unless you fatigue yourself just before lifting or flat out overtrain, you won't lose muscle or even potential gains by jogging (assuming you eat right).
User avatar #16513 to #16494 - marinepenguin (08/08/2014) [-]

Here's an article where you can actually supplement the 2 and still gain a decent amount of muscle.
User avatar #16512 to #16494 - marinepenguin (08/08/2014) [-]
That's why I said to take the article with a grain of salt. My experience has shown time and time again that unless coupled with some kind of fast twitch movement, endurance running will build up the smaller type 1 fibers. This doesn't actually lead to you losing muscle fibers, it makes you lose the size and strength of the type 2 fibers, while retaining the smaller type 1.

This specific article was a terrible one, but it was the first thing on the top of my head.

It isn't so much just a few miles every day or other day that is the issue, especially when coupled with a muscle building exercise. Take a look at winning marathon runners, then look at the top sprinters. Marathon runners have very little fat or even muscle on them, sprinters naturally have a very athletic physique, this isn't a coincidence. So it's more of running to an extreme, but it does occur. Even 7% of muscle mass being lost in a 2 month span is freaking fast when not starving.


I was at my absolute skinniest when I was in track running the two mile. I was at my biggest in high school when I was running the 800 meter. I also ran cross country for 6 years, then jumped straight into football and weightlifting. There is a correlation that even I have experienced in real time. Jogging as a cardiovascular exercise to supplement a main exercise is fine. But doing it by itself is not a good idea in my opinion.
User avatar #16415 to #16414 - marinepenguin (08/07/2014) [-]
Jogging CAN raise your metabolism, in the short term. Long term, it promotes the growth of the slow twitch muscle fibers, which are smaller then the more powerful fast twitch fibers. Because you lose muscle mass, you need fewer calories to survive. Which translates into a much slower metabolism.

More muscle mass + more activity = a very fast metabolism

Jogging doesn't burn very many calories in comparison to almost any other exercise you can do in the same time span. So that combined with a smaller amount of muscle leads to a slow metabolism, and being "skinnyfat".
#16352 - marinepenguin (08/06/2014) [-]
Been giving my body a bit of a break and focusing on strength recently. I'm about to start another go to build a lot of muscle, maybe another 20 pounds or so, I'd like to get around 200 while staying pretty lean. It'll probably take a few years but it's gonna be fun.

Sitting at about lower 190's right now, I know I'm under 15% body fat right now at least. If I ever got too bad I'd cut early.
User avatar #16444 to #16352 - chocolatehotdog (08/07/2014) [-]
Bitch you looking swole af
User avatar #16447 to #16444 - marinepenguin (08/07/2014) [-]
User avatar #16367 to #16352 - thesuperintendent (08/07/2014) [-]
Nigga you make me feel bad.
User avatar #16389 to #16367 - marinepenguin (08/07/2014) [-]
Why's that?
User avatar #16390 to #16389 - thesuperintendent (08/07/2014) [-]
You are in shape
I am not in shape
User avatar #16395 to #16390 - marinepenguin (08/07/2014) [-]
Then get in shape so you don't feel bad.
User avatar #16400 to #16395 - thesuperintendent (08/07/2014) [-]
I didn't say I felt that bad.
#16433 to #16354 - anonybrony (08/07/2014) [-]
You look good enough for power sockets to drop their jaws ;).
User avatar #16446 to #16433 - marinepenguin (08/07/2014) [-]
I don't know what that is, but thanks haha.
#16355 to #16354 - marinepenguin (08/06/2014) [-]
My shoulders are terrible.
#16394 to #16355 - unncommon (08/07/2014) [-]
CBT? CBT. I haven't been working hypertrophy, only athletic-based shit, plus I've been eating like a maniac and trying to gain fat (you lose like 20-30lbs in R.A.S.P. so I'm trying to have a storage). But it's hard to pack on fat because of all the calories I burn.
Nice progress btw.
All pics were taken earlier today.
User avatar #16399 to #16397 - marinepenguin (08/07/2014) [-]
I'm trying to be a big badass motherfucker, I feel like it'd be pretty sweet to be big and intimidating at 6'3 and 200+ pounds. After a few more terrible months of doing 5/3/1 I'll move to a more size building regimen. Thanks though!

Btw, why would you want to put on fat? If you're lean already (you look pretty damn lean), why wouldn't you want to try and gain lean muscle mass? Putting on fat seems pretty unnecessary unless you are wanting to increase your lifts a little.
User avatar #16401 to #16399 - unncommon (08/07/2014) [-]
Ah you got me beat by an inch (6'2") and I'm trying to increase my body fat a little (not too much), to have a healthy storage.
User avatar #16403 to #16401 - marinepenguin (08/07/2014) [-]
I see, well I wouldn't say you have an unhealthy amount honestly. But you gotta be happy about what you're doing.
User avatar #16404 to #16403 - unncommon (08/07/2014) [-]
Yeah I worded it weird, I burn a Shit ton of calories, so I have to eat a lot to have a hypercaloric state, in reality I only consume about 200 - 400 calories more than I put out a day (some days I get work and don't have the opportunity to eat shit because making money, so I'm losing calories). I think I'll be fine like that for about two months, then I'll cut back a couple hundred calories.
#16356 to #16355 - marinepenguin (08/06/2014) [-]
This is me around Fall of 2012, probably weighed 140 around then. Didn't lift for anything but football.
#16353 to #16352 - marinepenguin has deleted their comment [-]
User avatar #16350 - nubbless ONLINE (08/06/2014) [-]
What's the best way to increase stamina and just get all around healthy without having to go to the gym or any weight stuff?
#16351 to #16350 - wimwam (08/06/2014) [-]
Train at home. Youtube "HIIT" and do those at least 3-4 times a week
User avatar #16343 - tentaquil (08/06/2014) [-]
marinepenguin is currently orgasming over the amount of users visiting /fitness/
#16345 to #16343 - marinepenguin (08/06/2014) [-]
It's great.

Fuckers get to lifting.
#16329 - kristofe ONLINE (08/06/2014) [-]
i lift and i live on the fifth floor with out an elevator and i walk everywhere but what is a good way to get rid of love handles and to get lower ab definition. any one wanna help me out here
User avatar #16336 to #16329 - marinepenguin (08/06/2014) [-]
Just need to lower the amount of body fat you have. Diet down, eat a few hundred calories under what your body needs, and do some exercise. You should see steady progress.
#16339 to #16336 - kristofe ONLINE (08/06/2014) [-]
alright thanks i like food though
User avatar #16340 to #16339 - marinepenguin (08/06/2014) [-]
Eat healthier foods, especially fruits, they generally have fewer calories and are a lot more filling.
#16342 to #16340 - kristofe ONLINE (08/06/2014) [-]
yeah i live in germany now the average snack with germans from what i have seen is coffee and cakes but i try to eat fruit but i don't wanna over eat
User avatar #16346 to #16342 - marinepenguin (08/06/2014) [-]
Just try to eat by instinct at first, if you don't start losing weight then you'll have to start counting to be sure, isn't that hard.
User avatar #16326 - dandamanzx (08/06/2014) [-]
I'm trying to get in shape but everytime I get motivated to do it, the motivation just dies out after a few weeks. This has happened at least 5 times now. Any ideas how to not let that happen?
User avatar #16337 to #16326 - marinepenguin (08/06/2014) [-]
The motivation dies down because you don't see results in a few weeks. Keep it up, force yourself to do it for 3 months. Trust me, when you see results you won't have to find motivation.
User avatar #16328 to #16326 - thebobinito (08/06/2014) [-]
I'm in the same boat fellow junkie, willpower is all you need. I'm signing up to the gym again after summer and going to go hard till I get where I want, I don't want muscles and shit, just to be right.
User avatar #16330 to #16328 - dandamanzx (08/06/2014) [-]
I'm thinking of trying Insanity, I found the calender and all the workout videos. Think having an organized program would help?
User avatar #16331 to #16330 - thebobinito (08/06/2014) [-]
Yeah, it would help, or have someone to help you at the gym with a program to go through for a week and do it over and over, you'll see results, I started to a while back but I got lazy and wanted to focus on my music course.
User avatar #16332 to #16331 - dandamanzx (08/06/2014) [-]
I had one friend who helped me do it but he moved to a different state. Haven't had much motivation ever since.
#16327 to #16326 - kristofe ONLINE (08/06/2014) [-]
start off slow and do it while you do something you enjoy you will eventually start to think of it as fun to
User avatar #16320 - demonatatoo (08/06/2014) [-]
I run a mile and do 10 push ups a night. Am I super stronk yet?
User avatar #16333 to #16320 - songemot (08/06/2014) [-]
post tris
#16335 to #16333 - demonatatoo (08/06/2014) [-]
User avatar #16338 to #16335 - marinepenguin (08/06/2014) [-]
You need a lot of work son.
User avatar #16341 to #16338 - demonatatoo (08/06/2014) [-]
I'm not looking to be some sort of weightlifter. I just want to stay healthy. Although I am practicing javelin and discus on the weekends. So maybe I should bulk up. Do you have any good beginner workouts?
User avatar #16344 to #16341 - marinepenguin (08/06/2014) [-]
Starting strength, perfect beginner workout. Focuses on the big lifts, gradually gets you stronger and bigger. Do it right, keep good form, and keep your ego in check, you'll see results guaranteed.

My only warning is that once you start seeing progress, and start gaining weight, you may not want to stop. I've yet to see a lifter who got into it and saw progress go "meh I could just stop where I am and be happy". You usually become insatiable, which is good.
User avatar #16347 to #16344 - demonatatoo (08/06/2014) [-]
I don't exactly have a gym near my house, the soonest I can start is the second semester of school, when they open up the weightlifting rooms. Have anything that I can do until then?
User avatar #16348 to #16347 - marinepenguin (08/06/2014) [-]
Lots of strict pushups, find somewhere you can do pullups, do leg raises in the same place.

Do sprints and lunges. You could at least set up a decent base of strength by doing these.

All you can do is increase volume for now. So try to do more reps of every movement every workout.
User avatar #16349 to #16348 - demonatatoo (08/06/2014) [-]
Fair enough. Thanks for your help.
User avatar #16370 to #16349 - songemot (08/07/2014) [-]
You can also modify your pushups to put more stress on certain muscles, which has the same effect as increasing the weight. Diamond pushups put a larger workload on the triceps, and wide pushups place a larger workload on the pecs. Decline pushups, with your feet up on a chair or something, increase the overall weight while getting your deltoids more involved.

Anyway, mad props for actually caring about your body. Don't ever give that up.
User avatar #16387 to #16370 - demonatatoo (08/07/2014) [-]
One of my more athletically inclined friends puts his toes on the wall and does handstand pushups, but that shit is getting into the "Wow, this is really fucking uncomfortable" region of exercise. I wasn't sure how to modify pushups to work different part of my torso, but now I know. Thanks for the extra help. I'm gonna need it.
User avatar #16322 to #16321 - demonatatoo (08/06/2014) [-]
Oh god yes. I knew it. I could take 4dm1n in a fight.
#16318 - woodlandcritters (08/06/2014) [-]
Lol.The fuck are you thinking?
Lol.The fuck are you thinking?
User avatar #16311 - joshlol (08/06/2014) [-]
admen why didn't you start a fitness wiki
User avatar #16319 to #16311 - bestfoxgirl (08/06/2014) [-]
Or "big brother adminlifts" profile on tumblr
User avatar #16307 - wersand (08/06/2014) [-]
I just do crunches and push ups and go on walks. I'm not a very good hardcore person.
User avatar #16313 to #16307 - marinepenguin (08/06/2014) [-]
Better then 90% of people on the planet.
User avatar #16314 to #16313 - wersand (08/06/2014) [-]
I think I do alright.
#16304 - unncommon (08/06/2014) [-]
I figured you were behind this non sense.
#16309 to #16304 - bestfoxgirl (08/06/2014) [-]
Fitness board for people who spend their free time on the internet
Fitness board for people who spend their free time on the internet
User avatar #16312 to #16309 - marinepenguin (08/06/2014) [-]
Implying you can't get off the internet, lift for an hour, then continue internet adventures.
#16315 to #16312 - bestfoxgirl (08/06/2014) [-]
Or make some good jogging route and then come back...   
Nah, ain't nobody got time fo that
Or make some good jogging route and then come back...

Nah, ain't nobody got time fo that
User avatar #16324 to #16315 - unncommon (08/06/2014) [-]
I train for 6½ hours a week (over 5 hours of working out plus 1½ hours of weighted cardio). I don't have much else to do during the day other than browse TheChive and FJ.
User avatar #16302 - OptimusRhyme ONLINE (08/06/2014) [-]
I love that feeling you get after a good workout
#16301 to #16298 - xxxsonic fanxxx (08/06/2014) [-]
They do lift in the 2nd movie
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