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No. 211074
Previous thread:
>>153564This is for diet and fitness related things only.
-Post your goals, your current state, like your weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.
Feel free to post charts of your progress! If you're doing daily reports, remember to sage.
Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!
Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.
No ana, please.
No. 211096
File: 1635298902202.png (640.32 KB, 717x719, stay strong nonita.png)
>>211088awww
nonny. i struggle(d) with that too, although my mindset was more that i'm over my limit i might as well go over even more and have dessert and other things.
i think i've sort of rerouted my mindset, or at least i'm hoping i have since i haven't had to eat out in a while but i did eat mcdonalds a week ago, just split it up into three meals over three days. i'm just trying to focus my energy on positive things because binging only makes me feel better temporarily. stuff like meditation, reading, or painting my nails or i'll make myself a nice drink whether that be an ice coffee/matcha latte, (naturally) decaf tea or a diet coke depending on the time of day.
i'll be praying for you
nonnie! i hope you have a wonderful birthday celebration surrounded by people you love. just remember to be kind to yourself, even if you do slip up.
No. 211118
>>211096Aw ty anon you're sweet, I def think you're right it's that all or nothing 'well I'm over my calories anyway, may as well binge'. Especially cause I don't know the exact amount of calories, I'm like hmm well maybe I actually ate LESS than I estimated, so it's ok to eat more now…
I gotta work on my coping strategies like yours, might schedule doing my nails for after events kek
No. 211172
I'm starting my first cut after years of bulking and am super excited. Buuut, holy fuck, I have to go from 3.5k calories to 1.6k to have a deficit, I can't believe how high the difference is! Currently maintaning for a month or two for an easier transition but damn lol
>>211166What exactly about it makes you want to relapse? Maybe following a program could help?
No. 211183
>>211166Idk if you're competitive like I am, but I'm happiest when I avoid very competitive or easily trackable exercises like spinning. Stick to more "mindful" regimes like yoga and pilates where you can get a workout in and build real strength, but there aren't numbers flashing in front of your eyes the whole time. (Fitness tracking apps are a
trigger to me as well, you really don't need them unless you're training for a specific event.)
I like climbing and hiking too, you have to concentrate and use your head a little, so you don't have mental space to think about stuff like "am I working hard enough, is this less than I did yesterday?" and just keep your focus on the moment.
No. 211192
>>211088Oh shiiiiit bitch! You a Scorpio too? Happy birthday man.
Secondly, I got treatment for my ED and I highly recommend it. I’m able to do it with a specialist and appointments, so it doesn’t hinder other parts of my life. Some therapy and low dose medication for adhd/binge eating has changed my life.
It really helped me to figure out why I self sabatoge by binging. I think everyone’s “why” is different, so take time to evaluate that for yourself.
(Ps, astrology is fun, but not a serious thing for me, idk about you)
No. 211541
File: 1635616359162.jpg (59.78 KB, 564x564, mooscle.jpg)
God nonitas i need help with nutrition and dieting. I once went in on this super restrictive diet where i was gradually losing weight but my meals were bordering ana-chan levels of food intake. But good news is that i got the help I needed and got back to a much healthier weight, albeit overweight kek.
How do I estimate the amount of calories I should take in a day? I once followed a calculator and said that I should just eat around 700 calories to lose weight. But I'd also like to build muscle as well.
>>211527also bump for this. i wanna know too
No. 211543
>>211527>>211541cringe and manpilled
you don't need any kind of special diet. just eat like a normal healthy person (plenty veg, plenty carb, little bit of meat & fats) and you'll have all the nutrition & protein your body actually needs unless you're a literal bodybuilder. if you want to lose weight, increase veg & decrease carbs per meal.
No. 211544
>>211541Are you short anon? I'm short and all the diet calculators say I'm not allowed to eat less than 1200 but I have to eat 1000 to be in a deficit. So annoying.
Yeah you don't have to eat bodybuilder meals, just keep your carbs in check (say no to refined sugar) and the extra weight will come off, especially if you're doing strength training too.
No. 211546
>>211544Yep! Sadly Im around 4'9 so consuming calories is a bit tricky for me and my fat distribution shit. If I get too fat I'll look a fucking dwarf from Orzammar.
Also question, how do you split your workouts? I reread the past thread and someone mentioned that they do 45 minutes of weight lifting/strength training and 40-60 minutes of cardio 3-4 times week. I'm itching to follow that honestly since I don't know any good workout routines atm.
No. 211555
File: 1635625335929.jpg (57.09 KB, 492x1024, bba856750dcad985c80f2fc80c26ec…)
>>211541I like to follow the hand method for portions sizes more than tracking calories. Just eat healthy, balanced, until satisfied or maybe leave a little room until feeling full and you'll do fine
>>211527You can do whatever, it depends on what you like.
Imo it's better to have one day focused on upper body strength training, the next day for lower body and so on (2/3 times per week each) and do some cardio workout (4-6 times per week). However, you can also do full body workouts one day and only cardio the other.
You shouldn't focus on just one (doing only cardio for example) and remember that for fat burning with cardio, is better to go hard rather than long. So, a 10-20 min HIIT workout will burn more calories than a 40-60 mins of light-moderate cardio workout.
Don't forget to warm up, stretch everyday and take breaks and rest days!
>>211546That's a great workout plan to follow. Just wanted to add that the correct way is to do the strength training before the cardio, I used to do it the other way around and it was so bad lol
No. 211600
File: 1635644544449.png (296.58 KB, 883x1213, exercises.png)
>>211527i'm just starting out too and people seem to agree muscle/cardio/muscle/active rest rinse and repeat is a good routine since you get two rest days a week.
my strength training consists of kettlebell workouts i find online, i like the ones by HASfit because they show easier and harder modifications. they are full body workouts as well which is good for me since i don't have a specific area i want to target. i do light cardio everyday which consists of walking my dog but since he's getting old and i don't want to push him too hard, i'll do some solo walking before or after i go with him.
on my cardio days i've been running which i really enjoy, i tried using the c25k app but i wasn't really a fan of the sound prompts but i do use their format as a mental guide.
i definitely recommend working on strength training asap so you don't become skinny fat + it raises your metabolism since you're gaining muscle mass.
also don't push yourself too hard, i definitely wasn't able to do 30 mins cardio and/or weights when i started. i was barely able to last 5 minutes in a pilates video but tbf i didn't do ANY warmup since i didn't think about it. i then started with pic related for a week or so before moving onto youtube videos and now i don't have any issue keeping up. make sure you warm up if there isn't a warmup in the video!!!
No. 211711
File: 1635733066587.png (620.55 KB, 815x619, BHvGCi9.png)
nonnies, what do you think of protein bars? there's currently a deal for 12 of this flavor for $20 AUD and i'm not sure if it's worth getting. do they taste nice? i like the idea of having one before my run in the morning or in my bag as a snack if i don't have the time to pack a proper lunch but it's not really necessary for my lifestyle since i still spend most of my time at home.
i used to eat clif bars and those were like eating rice crispies or coco puffs but these seem like they may be better? what's the texture like? are they enjoyable cold or do you need to warm these up in the microwave?
also - i'm down 6lbs since i started weighing myself 3 weeks ago :D
No. 212326
>>212018I actually bought dumbbells this week. I’m gonna start using them at home, then move to the gym. Thank you for the advice. I know it’s important to watch yourself In the mirror, so I need to (joke intended) face my reflection and get comfortable with it again.
I haven’t liked looking in the mirror for a few years
No. 212460
File: 1636242387259.png (101.99 KB, 838x460, cardio.png)
nonnas, i've been alternating strength + lighter cardio days with full cardio days but i've just stumbled into a problem.
i really really love cardio. i'm not surprised because i have massive calves and so many people have asked if i was a runner growing up lmao (i wasn't really). but i feel so accomplished running. yesterday i was so ridiculously anxious since i have had some projects due and i felt like i couldn't do anything, went on a run and felt 5000x times better. i think i'm starting to get addicted to the endorphin rush now which is sort of problematic for the days where i won't be able to run. i don't get this fix from strength training because i don't feel the wind in my face and i'm mostly stationary. it's such a fantastic feeling. i'm also a massive data/numbers fag and i get that brrr when i see numbers go up on my google fit app. i even got some new shoes and a smart watch so i can track my heart rate and steps all day.
i kind of don't want to strength train anymore because i like running so much. does anyone else feel this way?
No. 212491
>>212326That's great
nonny! Glad to help, I think they will help build your confidence and give you some solid starting strength, plus they're helpful to have when you don't feel like going out.
No. 212565
File: 1636318844867.jpg (61.56 KB, 500x430, 45345.jpg)
I'm trying to lose about 26 more pounds (about 20 lost already) and for some reason I'm not inspired anymore. I've eaten bad all weekend and now feel like I messed everything up. I am so weak around snacky foods.
I guess tomorrow is a new day.
No. 212582
>>212490i'll have to give that a go! also i did something dumb today and went running (lightly) when i was developing some blisters from my new shoes. the back of one of my heels hates me but i feel awesome and accomplished so??
thank you nonna <3
>>212565wow! 26 pounds is amazing, that's more than a bag of potatoes. the next time you go to the store pick up one of those up, that's how much excess weight you've lost. that's seriously incredible.
treat that weekend as a reward to get you motivated to keep moving towards your goal. in the past i felt crummy when i'd do that and completely fall off the wagon which is such a
toxic perfectionist mindset to be caught in. remember why you want to lose weight. are you doing it because you want to improve your health, strength, or appearance? think of all of the awesome goals you've accomplished outside of the scale. do you sleep better? do certain clothes fit better? are you stronger? does your hair and skin look better?
you can do this!
>>212574i think i'm going to definitely try and focus on being a runner and decide if i want to focus on strength later. you're so sweet ilyy
No. 212627
I am 5'8" and had a really rough time at the end of 2020 to most of 2021, and at my highest I weight something like 180 pounds. I was definitely using food as a comfort. But this summer, I got down to 172-170 lbs from my job, where I was walking around all day and didn't have much time to eat. After that, I decided to just roll with it and really double down on committing to losing weight. Today I weighed in at 162.4 lbs and I am super proud of myself! It's been mostly diet that made the change. I'm walking a bit more than last year due to being in-person for university, but mainly, I've been watching my serving sizes and cutting back on shitty foods that I used to eat in order to cope with stress. I used to bake chocolate chip cookies all the time in order to take my mind off of things, for example, which I am not doing anymore.
My goal is to reach 150 lbs. I won't be toned and don't expect a perfect body just because I'll be thinner, I will probably be skinnyfat, but I would take skinnyfat over regular fat any day.
No. 212628
>>212627AWESOME WORK NONNA! sounds like you've done a great job kicking the bad habit of comfort eating, that alone is a massive accomplishment.
although personally i still really love baking as a stress reliever. idk if you're refraining from baking because you feel like you don't have self control but i think you should keep baking/cooking if you enjoy it. what i've been doing is i share my baked goods with my friends and family (since you're in uni maybe you can share them with your class or group mates if you have any this sem) and i also freeze like a good portion of the batch since they stay good there for ages. some dishes you can bake the uncooked version and then throw them in the oven.
No. 212648
File: 1636369819384.jpg (51.91 KB, 528x664, bepositive.jpg)
Ok let's do this. I got through week one so I've got some momentum
>SW 158 (Nov 1st)
>GW 130
>CW 156.5
>Progress: 5%
Methods
>Fridge well stocked with healthy food
>Vegetables at core of every meal
>Choose water or unsweetened drinks over alcohol or sodas
>choose healthiest option when eating out or ordering in
>Choose fruits or tea over sugar bombs like candy
>exercise at least 3x per week, my fitness is zero so it's just walks and yoga for now but I will start incorporating weights and HIIT over time
>good evening routine and sleep hygiene especially during the week because being sleepy is a huge craving trig for me
Accountability
>Weekly weigh-in on Monday
>update this thread weekly with progress
Why I'm committed
>I want my body to feel healthy, stable and energetic, now and into my later years
>I want the strength and flexibility to do sports I enjoy
>I want healthy clear skin I can enjoy without makeup
>My job is easier to do when I'm healthy
>I love waking up naturally after a restful sleep, which will happen more often with exercise and a good bed routine
>I look so cute in clothes when my waist is defined and my belly is flatter
>I want to feel confident in shorts and skirts in Summer
>I like waking up feeling good after a party and not having hangovers!
>I want to feel like if I was in my waifu's universe she would notice me kek
No. 212671
>>212670>>212632I just pick exercises I like, in my case that's lifting, I just love it and the progress is addicting
What do you guys like? What have you tried? Some apps such as zombies, run! turn exercise into a game. I really liked it but the unlocking of episodes became slow
No. 212727
File: 1636415934096.png (98.24 KB, 901x447, yay.png)
I think I'm starting to drop the excess water weight from starting a regular exercise routine. I'm in the healthy BMI range now and I feel proud :D
I told myself that today would be a rest day since I have a lot of work to do but last night when I crawled into bed I was excited to run again. So I went for it even though I have a blister on one of my heels but surprisingly it feels better than it did when I started? Who knew exercise could be so fun? I promise I'll rest tomorrow though.
I also managed to convince two friends to do a 5K with me, one will probably walk it but it's for a charity/issue that is very close to my heart. I can't wait until I can jog a 5K!
No. 212781
>>212717No problem! I go to yoga classes twice a week which is a mix of yin and "power yoga" so some days we do flexibility and stretching and some days we do a lot of core, bodyweight and balance. Those are 1hr classes. I'm also doing at least one walk around my neighborhood which usually takes 40 minutes. Sounds like nothing but as I said I'm starting from zero so getting back into moving will take a few weeks.
After that is established and I'm ready for more, I really want to do a modified version of a Caroline Girvan strength program, maybe Epic Heat but only once or twice a week because I get too into programs and end up with injuries by rushing myself lol.
No. 212807
File: 1636480760500.jpeg (16.29 KB, 554x554, images - 2021-11-10T015805.846…)
How do I figure out the amount of reps/sets i need to do when lifting? Im still very new to lifting and Im currently doing 4 x 10 on a daily with a pair of 2lbs dumbbells but I sometimes do 3 x 5 on a pair of 4.4lbs dumbbells. Is what I'm doing good or am I doing counter productive?
Pic related. The dumbbells I bought goes up to 20lbs
No. 212811
>>212807Your optimal weight is when you can do the exercise with good form and it's not too easy. So if you can do 12 reps without issues increase the weight.
You might want to follow a program. If not, 4x8-12 is sort of the standard
No. 213104
>>204744 from last thread reporting back in.
Diet completely fell off this past month because I went on holiday and then got ill, but I haven't put any weight on at all. Still stuck at 60kg.
Since months of dieting and a month of eating terribly won't change my weight at all, i'm beginning to think that a) there's something wrong with me or b) my food intake isn't affecting my weight at all. Maybe i'll be forced to go to the dreaded gym after all.
No. 213219
File: 1636851288123.jpg (13.19 KB, 655x353, menstruation.jpg)
Nonnies, how has incorporating regular exercise + changing your diet affected your menstrual cycle?
I have a really irregular cycle and my period is usually late like 35-40 days long. This is my second period into this lifestyle and I just started my period 27 days into my cycle. I had a feeling it was coming since I got my telltale chin zit + I was exhausted yesterday but holy shit! I'm ecstatic! I haven't had a cycle that was in the twenties in years. I really hope that this trend continues, I'd really love to have a regular cycle. I have never had one before. When I was thinner due to my disordered eating patterns I'd regularly skip periods or just have them super late. PRAYING THIS ISN'T A ONCE OFF and I get to join the clockwork period club.
No. 213326
>>212648Week 2 update!
>SW 158 (Nov 1st) >GW 130>CW 155.5>Progress: 9%Things that are working
>I lost a pound so I'm still making progress! >fully stocked healthy fridge helps a lot and has gotten me excited about cooking again >that smacked cucumber salad is my favorite thing now >no alcohol has been awesome, I didn't realize how heavy and fuzzy my nightly glass of wine was making me feel >knowing I was updating this thread and weighing in today kept me motivated to avoid binging on the weekend Things to improve
>only worked out twice due to period pains and fatigue, I could have done a third workout on the weekend when I felt better >Couple of sugar fails including eating 4 cupcakes someone left at my house instead of throwing them away in the trash, I threw them away into my body because I didn't even want them lol - not really sure how to fix that >this week's goal is to take my bedtime routine seriously as my health really hinges on it, and I fell asleep on the couch a few times lol>NEW RULE: STOP WATCHING FOOD YOUTUBE I tell myself it's to alleviate cravings but it just makes it worse! Thanks to anyone reading lol, I can't believe I'm 9% of the way to my goal! I kept double checking the math lol. I know the first few pounds feel easy compared to the rest but I truly feel motivated knowing my simple choices are helping me reach my goal.
No. 213335
>>212648This was actually a really nice read and has given me some motivation again lol.
>SW 150 (April 3rd) >GW 100-110>CW 134How to:
>Intermittent fasting >Usually 48 hours >While fasting, I drink that Mediterranean salt water concoction (I’m sure yall have seen it online) >While not fasting, eat in a one hour window>Usually have chicken or salmon, a TON of veggies (mainly broccoli, spinach, kale, carrots, etc), and a sweet/smoothie >Once or twice a month I eat liver bc is most nutrient dense organ meat. Except I HATE liver so I mix it with ground beef and eat it over quinoa or rice, and then on the side I add veggies/fruit. Also, I’ll have a cup of bone broth soup with an egg or something >I’ve been fasting regularly enough that I snap back into ketosis by the next morning so I never worry about eating >Light walking but very rarely honestly>Get 8 hours of sleep EVERY night, no exceptions >Avoid weaknesses ie Starbucks fraps, chick fil a, chipotle, coffee etc like the plague>Also avoid refined sugar bc makes me break out like a motherf*cker >Weigh myself every morning and use ketosis sticks to see where my ketones are atIF works very fast. I lost the first 12lb between April and May. However, I stopped dieting and working out from June until a week ago, which is when I lost an extra 5lb. Probably just water weight but whatever. Somehow I maintained just by not eating out, but I’m ready to get back on track again.
Why:
>because I’m 5’1 and every extra 5-10 pounds makes me look super heavy>because my arms are way too big for my age >because the fat on my face and neck area literally drag my face down and you can barely see my jaw >because the best I ever looked was when I was fit and ~105lb >also because I have a narrow (front facing) but wide (if you look at me from the side) rib cage so again, every 5-10lb I’m overweight makes me look compressed>because I want to be petite and cute again and have my legs not look like albino sausages in sundresses >because in the past I’ve been very irresponsible money-wise by spending tons of money on food without even realizing it What I’ve learned:
>Coffee makes me feel like shit no matter what >not sleeping enough while fasting is a death sentence >Liver is so disgusting, I hate the taste and texture, but I can get by with the ground beef mixture. It’s super important for me to have it once or twice a month because even though I take supplements every morning, the best stuff comes right from the source in my opinion (ironic since I’m cooking it, but I digress)>Learned about many different supplements, one of them being lion’s mane which was helped my brain fog during this time>Also improved my discipline. I think fasting really helped me temper my spending and the urge to get something sweet or fried. I can more easily say no or think to myself “I don’t need this” than before Maintain:
>fast every other day once I hit my gw >or just do OMAD >research about nutrition more and start lifting It’s weird because I look at pictures friends have taken of me and I swear I can just SEE the potential. It makes me feel so hopeful instead of miserably insecure, like it did before. Now that I’m about 20-25lb closer to my gw, the pounds will slip off slower, most likely a pound or so every two days?
But I’m surprisingly okay with that. I love how nice my skin is now. I love setting boundaries around food, ie not eating until I feel like I’m going to pass out. I never had a binging issue; I just sometimes would overeat because I wasn’t listening to my body’s cues. I love seeing the progress, wearing crop tops, catching glimpses of my abs finally coming back. Also, my bank account isn’t suffering from getting Starbucks every single freaking day.
I’ll check back on this post in a month and hopefully I’ll have stuck to my commitment to finish this once and for all lol
No. 213388
>>213219>>213239I had uncontrollable PCOS and no discernable cycle (cause pill gives me blood clots, how fortunate) from age of 19 (BMI 26) to like 27 (borderline obese) when I started consistently losing weight and it miraculously reversed itself within 3 months, before I even got to a healthy weight. But I also started getting PMS while I have never ever before. So yeah, gl
nonny.
No. 213444
>>213335105 at 5'1" is a reasonable goal. But this soundd alarming:
>I love setting boundaries around food, ie not eating until I feel like I’m going to pass out.After you get to your GW are you going to stoo fasting for 48 hours?
I used to fast for health but I never exceeded 24 hours in a fast, but it was almost too nice of a feeling to have so much control every day.
No. 213579
>>213444Hi, so what I mean is that because I’ve been fasting consistently, I get very, very tired if I eat, for example, a bowl from chipotle with extra rice and chicken and chips on the side. Like, I need to rest for a good 30 minutes or take a nap. Obviously this would be a large meal for anyone, but in the past I would feel bad about wasting the food and also wouldn’t make sure if I’m feeling sleepy or not.
I’m going to go to my primary soon to make sure my vitamins and all that are in a normal range (they were about three months ago).
>are you going to fast for 48hrs after GW? Hellll no. I won’t have enough fat on me to sustain it. Even now, I’m really only like 15-20lb over weight. That’s not a lot of fat so I would never do a 72hr fast. Once I get to my GW I want to either do OMAD or fast every other day. I know that your body kind of “chooses” it’s healthy weight if you just count calories. I like food and don’t want to be a complete skellychan so I really don’t want to push it or anything.
No. 213896
>>212648I'm extremely unconfident about my Monday weigh in. This week has been so stressful I only walked once and missed my yoga,been sleeping like shit and eating all carbs instead of vegetables like I should.
It's Friday, is it too late to course correct with intermittent fasting and cardio over the weekend? Or will that sudden change just give me water retention?
I'm not trying to lose a bunch in two days I just want to get back on track and hopefully not have gained on Monday.
Also to make up for bumping the thread here's a high protein delicious looking recipe that's floating around TikTok, Ive never tried silken tofu but can't wait to make this!
https://drivemehungry.com/silken-tofu-korean-soy/ pic keeps breaking pls no ban for imageboard No. 213925
File: 1637342008849.jpg (136.69 KB, 800x1200, Hiyayakko-3095-II.jpg)
>>213896There's a really similar but unfortunately not vegan Japanese dish that uses katsuobushi (bonito shavings, you can usually find it at Korean grocery stores if there aren't any Japanese ones) instead of gochugaru. It's my go-to starving-but-don't-wanna-cook food, especially in the summer. I recommend having some rice with it or something though, because it's pretty much just a block of protein and nothing else.
I'm slowly creeping up to the goal weight of 120 lbs (54 kg) I set for myself and even though objectively gaining weight is healthy for me I still don't like it one bit. I had a pretty hard relapse this week aka starving myself in a futile attempt to shed two pounds and it's really tanked my focus and motivation to do anything that requires thinking. This happened the last time I got close to 120 lbs, and I fear it's going to become a pattern. I still climb and do climbing-specific training so I know logically I won't get fat if I eat more, but being unnaturally thin has become so tied to my identity at this point that I would feel disgusted and ashamed if people who know me notice I've gained any kind of weight, even if it's just 'wow you look healthier'. This turned into dumb anachan sperging so feel free to bully me anons, I need it.
No. 214179
File: 1637519305094.png (325.65 KB, 480x444, cat trolley3.png)
I don't know how to phrase this but I feel like I can't really do any strength training, or exercising in general. Here's my preidcament:
>get into fitness in like 2019
>lose 10kg within a year by changing eating habits and tried to gain some muscle through convict conditioning (in hindsight, I don't think I was gaining any muscle) and 2kg away from underweight
>eventually burn out and stop exercising
>now skinny fat, despite weighing less than I started because of the muscle loss
I know that, when you start weightlifting, it's a period where you can both gain muscle and lose fat. I don't want to waste that period of time on ineffective exercises that don't maximise muscle growth, and that I shouldm't create my own routine, so I shouldn't just follow YT callisthenics routines. But because of this, I have an all or nothing attitude. I don't think I can get enough protein to gain muscle currently because of my financial situation and needing to meal prep but I want to at least do something that I would also find fun because I hate weightlifting and calisthenics, so I was wondering if I should try out pilates, netball, archery and/or swimming at my local clubs. I might want to try out volleyball and/or badminton too, though I'm concerned that they'll exacerbate my skinny-fat-ness
No. 214199
>>214179
>I know that, when you start weightlifting, it's a period where you can both gain muscle and lose fat. That period is always, if your doing strength training while keeping yourself at the same weight you gain muscle and lose fat. It's called recomposition.
>though I'm concerned that they'll exacerbate my skinny-fat-ness Do the pros in any of those sports look skinny fat to you?
The best form exercise is the one you'll actually do, so you should absolutely look for something you like.
As for the all or nothing thing, yeah if your goal is getting as big as possible then weightlifting is best, but how is that fitness goal any better than wanting to get good at badminton? Weightlifiting fucking sucks for that one.
For me the thing I enjoy most is climbing and it's completely changed my approach to training too, because I'm actually training for something and not just because I feel a vague pressure to "be in shape".
No. 214218
File: 1637553081968.jpg (Spoiler Image,208.11 KB, 1441x1080, Untitled.jpg)
I'm 5'1, 140 lbs. Despite being overweight I don't eat much and I exercise quite often.
I'm still embarrassed by my stick arms, so if there's any tips from anons here I'd be glad to listen
(had to repost because of unspoilered underboob)
No. 214243
>>212648Week 3 update
>SW 158 (Nov 1st) >GW 130>CW 155.5 (same as last week) >Progress: 9%What's working
>I didn't gain… Yay? Having this update in the back of my mind is really helping my accountability, because I promised I would update even if I didn't have good results to share. Normally I would quit altogether after that stressful week full of bad habits so I'm glad I refocused and kept going>did an intense cardio class on the weekend and man I forgot how good it feels to workout to your max. Can't wait to work on my fitness more! >still loving the no alcohol rule. I was out a few times last week and wasn't even tempted What's not working
>like I said here >>213896 last week was super stressful so my self care went out the window, I didn't go totally wild but definitely wasn't healthy eating like I want to be. To be more mindful I'm going to follow a quick guided meditation every morning to remind me of my goals. I'll post when I've found a good one to follow! I have a busy few weeks coming up because my family is hosting a big reunion, it's exciting because I haven't seen much of my extended family since before quarantine but it means my normal routine is out the window. On one hand there will be a lot of walking, activities and I certainly won't be bored lol. But on the other hand, lots of eating out and pressure to drink and "treat myself". So I think the mindfulness will be extra important, and taking time to myself to not get too wound up by family lol. Wish me luck, hopefully I'll have good news for next week's weigh in!
No. 214256
>>214218what kind of diet do you have? you could be snacking on the side and your exercise might not be enough. kind of exercises do you do? is it mainly cardio or do you do some strength training too?
if you do wanna get a body like that focus on strength and do cardio thats short but explosive. and your food should be high in protein, veggies and some carbs. I dont like counting calories lmao but the way i measure it is just have a whole ass plate of veggies, lean meat thats the size of my hand and just a spoonful of rice (white or brown)
good luck out there anon! i hope other anons can give a much better advice than mine
No. 214494
I'm coming to terms with the fact that I have a food addiction and not just normal overeating. It's hard to find peers for this online; all of the forums I've browsed around the issue have primarily people who nonstop crave and gorge on specifically fast food or processed food.
I eat wholesome homemade food with lots of veggies, protein, and complex carbs; the trouble is that I center my life around it, get too excited for it, and rather than eating to my TDEE I eat until I'm over full.
I literally can't think about anything but my homemade meals until my stomach is physically filled to the brim. I've tried to distract myself with journaling, gaming, exercising, hiking, etc. but I'm always thinking of food during it.
I successfully lost a lot weight several years ago just by doing "keto'; I started at 5'7" and 165, got down to 130, and kept it off for a couple years until an overnight office job where I worked alone got me in a position where I ate for comfort.
Now I've ballooned to 180. Photos of me make me absolutely cringe and I ache in my joints a lot. I love how it felt and looked to be skinny. Everyone was nicer to me and I had a great body image.
The problem is just choosing to suffer daily for at least 6 months to get back there, and then eating at a low TDEE (approx. 1300-1500 calories/day) forever. It's really daunting, choosing between eating what I want but staying in whale mode, or looking how I want but forever "undereating" to stay there.
I didn't mean to make this into a pity party, but I like the lolcow community's input and feedback, and feel like I can't relate to the sentiment of other "food addicts" on reddit (mcdonalds daily doordash neckbeards) and facebook (lil debbie gorging suburban moms). I hope to hear from other folks who had a food addiction of having to eat until more than full, and overcame it.
No. 214503
>>214494That sucks so bad, it really makes it harder bc you’re already eating healthfully and have good dietary habits, but food addiction gets in the way. I can relate—I’ve never gotten very heavy, heaviest 139lbs at 5ft tall, but I gained all that eating homemade food. I had the mentality that as long as it’s not takeout, I can eat way more. I don’t know if I have advice considering all that you’ve already tried and do, and I sympathize with TDEE being low and having to adhere to that being torturous. Maybe try working out? Find a type of exercise you like, and at least offset it in that way. It’s an additional healthy habit that might naturally work into wanting to eat better/less as well—I’ve had success with that. Good luck
nonny. You’re gonna get through it
No. 214504
>>214494Yoooo
nonnie I used to be a food addict cum anachan. They’re two sides of the same shit coin tbh. Took a lot of analysing what food was replacing and then recontextualising the food as a necessity, rather than my source of comfort (zoning out during a binge, the comforting dopamine hit sugar gives etc etc)
So like, a pattern was to binge carbs when I was sad. To break that habit, I changed the conditions I’d eat the food in. Started by eating toast only on a Sunday morning, outside in the garden. Turned it into a pleasant ritual that focussed less on the eating and more on the environment I ate in, and found more comfort in the being outside than the toast.
It’s like a pothead needing to dump their loser friends to stop smoking. You gotta dump the context you do the addict behaviour in and it’s easier to control the behaviour.
No. 214506
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>>214505Depends on what you mean by decent, but if you're going for lean and sculpted it's definitely achievable without weight training. Aerobics and pilates instructors always have great bodies, so that might be something you could explore.
No. 214524
>>214504>I changed the conditions I’d eat the food in. Started by eating toast only on a Sunday morning, outside in the garden. Turned it into a pleasant ritual that focussed less on the eating and more on the environment I ate in, and found more comfort in the being outside than the toast. I love this, it's an idea I've been playing with myself lately. I'm sick of the binge restrict cycle, at this point I'd rather just be normal with food and average weight than skinny, stressed, and guaranteed to gain it back anyway.
I bought a chair and table for my balcony recently, it's really nice out there. I might use that as a ritual spot for eating.
No. 214527
>>214524It’s really nice, but it does take a bit of discipline to keep yourself focusing on the pleasantness of the entire experience and not just one aspect. I know mindfulness is thrown around like confetti at a wedding but it’s legit when you’re trying to learn how to respond to hunger cues instead of emotional hunger.
You’ll get the hang of it with practice, just a lot of ‘this is nice..this is good..I might have another slice or I might not and that’s good, mmmmhmmm sunshine is nice and that plant is great so nice’ and you’ll drive yourself nuts at times, but you can absolutely change your relationship with food for the better.
Hope it helps you!!
No. 214533
>>214497ayrt that's interesting! i'd be interested to see the differences in our bodies
it was really helpful for perspective to see women with similar heights to ours on mybodygallery.com
No. 214555
File: 1637758990418.png (51.52 KB, 800x600, 6545645654645.png)
I've been exercising everyday (30 minutes each, and this is my 4th day) and only eat meat or fish dishes and veggies (I get my carbs from veg too and avoid rice and bread because sadly, I bloat when I eat some) I've also been avoiding sugar, and milk (lactose intolerant) for now. I'll eat some in regulation when I finally reach my 1 month goal of exercising regularly because from the past week and months, I basically ate junk almost 5 times a week and my life's gotten pretty boring, kind of depressing, and I feel grumpy all the time so I decided to actually tone and lose some weight.
I was 127 pounds (I'm a 4'11 midget kek) and today I'm now 122. I'm worried that I might be losing weight too quickly? Or is it hopefully just water weight from the bloating last week? I've never experienced dizziness or fatigue, If anything I feel more energized, wake up earlier without an alarm and I make sure to feel full when I eat. Did any other anon experience this too? Please do tell if you've also had this experience.
Anyways, I wish to have a nice and peaceful weightloss journey and so far everything's going way too well. Thankfully once I've stopped eating sugary junk, the craving feeling went away! It's a really big help to my plan for improving my health.
No. 214560
>>214555Yes it's water weight! You've made drastic changes on your eating habits so it's normal, don't worry. If you want to supervise even more your weight loss to make sure you aren't losing too much weight too soon, start measuring body parts (like the waist, the legs, the hips) everyday (or just often) before having breakfast. You can even try to measure and calculate your body fat percentage on your own, which is more reliable than weight and BMI. Look it up for more detailed descriptions.
Congrats for the changes and hope everything goes well!
>>214535Seems like your metabolism is slow. Sometimes eating few calories contributes to that, there are many ways to activate your metabolism, I'd try that. A lot of people have had success by doing intermittent fasting but you have to make sure to eat healthy and well when you break your fast. On another note, are you exercising? It's important to move to burn more calories, HIIT sessions and bodyweight/lifting exercises also help with metabolism because it helps you burn more calories even when resting. Hope it helps and you find a solution!
No. 215136
>>215057In a weird way, the red/yellow/green segments of my daily calories is helpful. I thought it was a total gimmick paying for a weight loss app, and tbf I still do, but the fact I'm paying for it actually really motivates me to stick with it and not fuck it up. If you try to cancel after the free trial it'll offer you a flat price of like 20 a month. It also has a lot of really good recipes and the learning/reading of it is good enough, kind of forces you to acknowledge why you're binging and that it isn't making you happy.
Have you already used the likes of my fitness pal? You might find a generic calorie counting free app is fine enough, and I don't want to encourage you to blow your money on Noom in case you don't like it, but you should totally try the free trial if you can! It took a week or 2 of me really trying to stick to it and I stopped craving shit. If you try it I really hope it helps you too.
No. 215427
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>>213104me again, i've just been on another holiday where i barely ate anything for over a week (im never hungry when i travel) and the scales still haven't budged from 60kg. i've noticed that even when i've clearly got a lot of water weight, i'm still never more than 60kg. never more, never less.
i'm losing my shit nonnas, the scales aren't broken or anything. think im going to have to REALLY change up my diet to see any progress, and probably start working out too.
the problem with changing my diet is that i'm 90% sure i have ARFID - not a super extreme case, but i absolutely hate certain types of foods based on texture and taste (cant stand most squishy or liquid-y things), and i also absolutely hate trying new foods (although i suppose that's unavoidable!) the only foods I'm not fussy with are meats and breads, which would be great if i were a medieval peasant, but its not so great for slimming down.
if anybody has any advice, i would be very very grateful.
No. 215459
>>215427Meat and bread is ok, so long as the bread is portioned out and you pair it up with lots of veggies. Try making some chicken wraps with whole wheat tortilla wraps. Aside from that, I do think you may need to switch up your diet. Try new foods and don't eat too little, you'll end up binging that way.
As much as possible anon, cook for yourself. If you're feeling a bit lazy you can always just steam your veggies and meat and have some carbs on the side (brown rice,etc) If youre having trouble counting calories or portioning them out, you can follow this
>>211555. Ive been doing it for a few months now and its working well for me.
Lastly, if you dont want to hit the gym, youtube has a ton of workouts you can follow. Start with low impact ones and then shift to HIIT ones once you feel the need to push it more.
Good luck anon!
No. 215502
File: 1638335922863.jpg (268.4 KB, 1024x682, istockphoto-945155258-1024x102…)
Height: 5'1
SW: 165 lbs
CW: 160 lbs
GW: 120 lbs
Hi nonnas, I'm someone who's also dealing with some form of food addiction like
>>214494. I was a normal weight up until 5 years ago, when changes in my personal life led to me resorting to binge eating for comfort, as well as stopping any sports I did. Earlier this year I'd had enough of feeling lethargic all the time. A wakeup call came when I calculated my BMI and realized I was almost obese (something that I never thought I would be). I began going to hour long karate classes twice a week shortly after, but didn't change the way I ate. In fact, I ended up using food as a reward and started to eat more to compensate for 'burning it all off'. I only started changing the way I eat back in May, losing 5 lbs in a month by keeping to 1200 cals a day before I had family over. I ended up eating very unhealthily (though rarely overeating) with family visiting, as we show our affection through food and all of us are foodies who enjoy cooking. I stopped logging what I ate after this.
Earlier this month I had to take a trip, something which usually
triggers my want to eat a lot (and unhealthily). Though I ate less healthy than ideal due to the options available, I kept within 1200-1600 cals a day, which is a big triumph for me. This also marked the first week in a while that I logged my food. However, the second I came back home I started to excessively snack on very unhealthy things, as if I was making up for the amount of food I missed eating during the trip.
I've noticed that I think of food in a more opportunistic way, in which I will take any chance I get to eat something yummy simply because I might not be able to try that specific thing again or regular ol' FOMO. Once I slip up a single time I'll just give up on the whole thing and stop logging my food. However, while restricting my intake earlier this year I did learn that you can still eat the things you like as long as you do so in moderation, and that many of my favorite foods were already pretty healthy. This is something I'll keep in mind.
I'm returning to work (and therefore seeing people) at the end of January. I want to be around 140 before I go back (130 is when I stop looking chubby at my height to answer
>>214396), and yes, I know this will be very hard to do. I'm accepting the fact that I probably will not reach this, but am happy that I will end up working towards that goal.
Keeping in mind that I've (for the most part) reigned in my tendency to overeat on the daily, I now want to focus on my relationship to food. I'm going to do this by in part by practicing self discipline through working up to water fasting for 3-7 days at a time and taking advice from
>>214504, changing the way (or where) I eat food inbetween fasts and still sticking to 1200-1400 cals since it wasn't too tough for me to manage. I will also amp up the exercising I do, since I enjoy walking I will try to get over 10k steps most days.
I'm also say that what I'm doing definitely is not for everyone, especially anachans (who I also wish the best of luck to in reaching their goals). Checking in at around the 24 hour mark for the first day of my water fast, the hunger pangs started getting strong at around midday. They became nearly unbearable at around 4pm and worse again 7pm, but since then they have nonexistent or mild. I've had no other side effects such as dizziness or headaches yet. I'm not doing a totally clean water fast, as I'm still drinking black coffee and green teas. I was originally planning to only fast for today since it is my first time, but I have heard it gets better the second day. If I can tolerate it I will max out at 4/5 days, since I have another trip then (which will also test my discipline with not overeating/food FOMO). I also made sure to put a bit (about half a teaspoon) of salt in my water to make up for what you lose throughout the day, I plan on buying some potassium chloride and magnesium when I can. I'll be sure to check in again tomorrow for accountability, sorry for the long post!
No. 215621
>>215502Hey nonnas, I'm back for my 48 hour checkup on my water fasting. I got some MiO water flavoring that has no sugar in it for electrolytes (and because I'm sick of only tasting plain water and salt). It's been pretty rough at points today, though the hunger pangs themselves have been milder the mental want to cave in to eat food just for the sake of it has been hellish. My friend brought over homecooked fried rice and it killed me to turn it down, but I stayed strong.
I have felt a bit weak today, but I have no dizziness or headaches (maybe because I've been keeping my sodium/electrolytes up). However, when I woke up today and weighed myself I was 166.7 lbs, so I must have gained weight in the few months I wasn't tracking…
The good news is that I weighed myself again today and was 164.2 lbs, maybe by the end of this I can look similar to how I did at the start of the summer, even if I gain back water weight I've already noticed my stomach is flatter so the fat must be burning by now.
Best of luck to all the nonnas in the thread once again!
No. 215729
File: 1638485868846.jpeg (88.4 KB, 564x836, 4104ABAF-8382-490C-9FA6-77E9D7…)
any advice for overcoming gymtimidation? i got a gym membership & really want to get into lifting weights. i’m kinda broke so i can’t afford a personal trainer just yet, but i’ve got a program set up & know what i want to do in the gym (free weights, machines, etc)
i just get so panicked and intimidated when it actually comes time to do anything. there are so many exceptionally fit-looking people and muscular guys in my gym & i feel like i’m going to embarrass myself so badly in front of everyone being a beginner at all this. i’ve used some dumbbells & machines but i want to move on to a hip thrust machine & smith machine so i can really start adding serious weight and getting into the major lifts.
how long does it take to get over the fear in the gym?
No. 215757
>>215729Admittedly, I haven’t gone to the gym in a while, but it’s so annoying when I’m doing a machine or squats or something and then someone comes over and “corrects” my form or tells me I’m doing it wrong. I tried lifting weights once a while ago and of course some guy comes over and is like “haha you seem pretty new, that’s not the right way to do it!” They’re usually pretty nice about it, but goddamn I just want to work out and learn at my own slow autistic pace. It’s so frustrating when you’re a newbie to have people watching you and recognizing that you’re new, offering unsolicited advice. I feel like a jerk if I say no thank you (because I really do have shitty form I’m sure) but also feel awkward to know I’m being watched so closely, it makes me even more awkward and stupid and not want to work out to avoid the interaction.
My advice is just to do easy shit at first, like the treadmill or bicycle. Having people run over to me like “no no no, not like that!” is so anxiety inducing to me. And yes, I know I’m a dumbass, I just hate it because I feel judged and laughed at.
No. 215776
have any of you nonnas tried the stronglift 5x5? i enrolled in a gym again after so long and I got tired of my dumbbells. itching to follow this instead of randomly guessing whatever the fuck im doing
>>215729i fucking feel this so much but anon just do it. start with light weight warm ups and stretch and go use the free weights right after. if someone goes out and corrects you, don't feel embarrassed. they're doing it to help you and it will improve your form.
No. 215789
File: 1638534782284.jpeg (238.25 KB, 850x1062, 7B16FC2F-E7F7-4B0B-AF88-8C084A…)
anon who’s scared of the gym reporting back in
first off, it’s nice to hear from so many other anons who lift weights and feel the same awkwardness/intimidation. i feel less silly and alone. today i went into the gym, grabbed a secluded corner and banged out some back squats, hip thrusts, & weighted lunges. then went to the machines and did some stuff there.
i think i’m gonna email the gym and ask if they have a trainer who can demonstrate how to use the squat rack machines etc just so i don’t feel so clueless.
>I feel like a jerk if I say no thank you (because I really do have shitty form I’m sure) but also feel awkward to know I’m being watched so closely, it makes me even more awkward and stupid and not want to work out to avoid the interaction.
relatable, i hate the feeling of being “perceived” in the gym. it makes me panic. if only there were a women-only gym near me. at least with other women in the gym i don’t worry that they’re looking down on me or ogling my ass or whatever
No. 216347
>>214243>>212648Week 4/5 update
I have no weigh in stats but I promise I'm a fat fuck lmao, we have my aunts whole family crammed into our one bathroom house and when I say there's no privacy, I mean I can't take a shit in peace let alone weigh myself without it becoming a family drama when they discover that I'm trying to lose weight.
I have been drinking EVERY DAY because I get fomo in the evenings and I am so burned out on socializing I have zero willpower. They also brought their giant untrained dog so I can't even take a walk without my aunt insisting I take the dog with me and I can't control this animal when it can knock me over by pulling on its leash so hard.
I am hiding in "my" room pretending to sleep just to stay sane lol. I miss yoga classes too because we've been busy showing the family tourist attractions around our city.
This morning I couldn't deal with being in the crowded kitchen long enough to make oatmeal, and everyone commenting on my food choices,so I just took a bar of chocolate and went back to bed,then realized I need to update this thread so I don't completely spiral into bingeing until new year.
is this reunion giving me autism?It's hard to remember my own goals and needs when I am totally reverted into sulky teen mode around my family. Things will get back to normal in a week but I want to feel more in control now.
What to focus on:
>No snacking, only water between meals>fill up plate with vegetables when available, if not then small portions and no seconds>Take water on outings so I don't get hungry and buy snacks>Take my anti-anxiety medication because I fucking need it, instead of trying to power through and then self medicating with food and booze>only ONE drink per night, make it last, and that counts as dessert >busy myself with chores to get some alone time without lying completely sedentary in bed>do a few minutes of squats or lunges in the bathroom after peeing but before flushing lol, this is starting to sound like anachan shit but I swear this is a weird situation and I would normally just exercise in my room but it's covered in cots for guests to sleep in and like I said there's zero privacyI know I have probably gained several pounds but I will make the most out of this situation, if I reel myself in now I can minimize the damage and it will be easier to get on track when life gets back to normal.
I want to feel healthy and comfortable in my body. I can make good choices today!
No. 216372
File: 1638897194715.png (226.65 KB, 324x444, me.png)
I started working out at home in April and I'm definitely more muscular but I also started eating more.
I need to eat healthier. I gained 22 pounds in two years. My BMI is fine and my stomach is flat but I feel like shit. I don't look fat but it's slowly getting worse. I'm afraid of being fat.
How do I know if I'm fat or at a healthy weight? I tried to calculate my body fat and it gives me horrible result.
No. 216413
File: 1638920529256.jpg (212.53 KB, 480x640, 1631731125026.jpg)
Hey. Not going to weigh myself.
>//Beginning Of The Month//
>i feel and look softer.
>muscles are only slightly defined.
>not flabby but my under arms jiggle more. noticeably
>/No longer eating in the bedroom
>/Started HIT cardio again
>/Will go out tomorrow for a 1 hour wandering walk
>/Finished my period yesterday, no cravings this time around
>/Past few days I have been more mindful of what food I ingest
Okay, now focus on something else.
No. 216744
Howdy. It's me, the food addict admission nonnie. It's been 16 days since posted to this thread and I've lots 6 pounds. Most of that is from water weight ofc, but daily weigh-ins are showing a steady -0.2 pound/day.
It was extremely rough the first few days, feeling so hungry because my stomach was "empty", and craving the experience of food. I addressed that I was emotionally connected with my homemade favorites, and that I have to replace that with something healthier.
In the past week or so, I've lost interest in food and only eat because I have to. I genuinely hope that trend continues, because that's how a normal person should feel about food with the exception of special occasions.
I'm really excited that, if I continue this discipline, I'll be at my goal weight by my birthday. I have a whole 45 pounds to lose, and I've decided to get another tattoo for each 15 I lose, as my silly little treat.
I'm happy to be returning to this thread with a more optimistic mindset instead of feeling hopeless. I'll keep checking in, my sweet nonnies. I hope the others in this thread are working towards a positive and optimistic direction from here on as well.
No. 216800
File: 1639156975935.jpg (1.79 KB, 125x125, 16305058539.jpg)
>>216744>I'm happy to be returning to this thread with a more optimistic mindset instead of feeling hopeless.I love u nonna, and wish for you all the strength!
No. 216882
File: 1639219118648.jpg (33.4 KB, 510x680, Tumblr_l_1568641992663376.jpg)
I'm visibly leaning out but the scale is not really moving. I thought I'd lose at least 1kg in 2 weeks but it doesn't seem to be happening? Not like I need to lose weight, but I'm confuse that I actually seem to be losing just fat?
No. 216895
>>215776>have any of you nonnas tried the stronglift 5x5?Yes, as my first lifting program. It's good. It's pretty much a copy of the Starting Strength program but doing rows instead of power cleans. I was scared to do power cleans so that's why I did SL instead of SS.
On either of these programs you will make really good progress. You should definitely do it.
No. 216936
File: 1639253980952.jpg (8.84 KB, 320x229, ugps8elnrwp71.jpg)
>5'3
>128
>want to lose at least 10 lbs
i gained some weight i don't like due to covid stress-indulging and starting new medications. i've been slacking on exercise. i have been getting way too much fast food and ordering grubhub. plan is:
>absolutely no fast food except maybe once a month
>absolutely no more grubhub. delete account
>no more snacking at home unless it's healthy. throw out all sweets (done), replace with fruits and low cal salty snacks to sate cravings
>exercise more. no more weekends spent procrastinating on it
most of this stuff i was already doing, but i slacked hard over the past 2 years.
No. 216976
>>216882This is a good thing
nonny!
You should take your body measurements to see how your body is changing. Muscle weighs more than fat, and having muscle is so good and healthy for your body.
No. 218430
>>212648Week 8 update
SW 158 (Nov 1st)
>GW 130>CW 157.5>Progress: 1%OK so as I predicted, I gained and wrecked almost all my progress in the last few weeks, but I'm surprised I didn't go over my SW. Things are back to normal at home (thus the weigh in with actual numbers!) so I'm confident I can get back on track. My method was working so I'm going to recommit to the rules.
>Vegetables with every meal >Water instead of soda/alcohol and fruits instead of chocolate >Exercise 3x week, I have been building my fitness so more confident about increasing intensity My stress levels are also lowering as work calms down in the run up to Christmas, so that's cool. Can't believe there are only ten days left of the year! My short term goal
>Feel calm and on track on January 1st instead of hungover and desperate for salad lol No. 218452
File: 1640027262802.jpg (44.08 KB, 750x748, FF3jHJmVIAENwzG.jpg)
Nonnies, at about what stage of your fitness journey did you really start seeing major results? For the past two months I've been going to the gym 4-5 days a week, eating better, and just being overall more health-conscious. Having no money to splurge on fast food has helped too, but even though I feel and look better the scale doesn't really reflect that IMO? I'm about to get off my birth control and could that help losing some lbs too?
No. 218607
File: 1640108678625.jpg (29.8 KB, 612x408, happy.jpg)
I started working out again after a short break. I was too tired to do anything for the last two weeks. My weight is the same as last month but my body looks great. A friend of mine said that I look cute and buff. The new year is in less than two weeks and I'm satisfied with my progress.
>>218452It's normal that the scale doesn't reflect your progress after two months. You are going in the right direction if you are feeling better. If I was you, I would continue working out and eating healthier and then if you are still unhappy, then you could start counting calories and see if you are overeating. Don't stress yourself too much, not everything can be perfect from the start. I'm only seeing how much my body changed after six months of strength training. Don't forget to take pictures so you can see how your body is changing.
No. 218778
>>218452I know this is a couple days old but are you getting enough sleep? I notice months where my sleep schedule is garbage I seem to retain all this water and shit and the moment I start sleeping better and stop paying attention to the scales I lose 10lbs. I was so upset because my weight kept hovering and fluctuating and I knew I was putting in the work and counting my calories, I was spitting mad honestly lol but then I just ignored the scales and now I weigh myself like once a month. Even then I don’t take the number too seriously (I gain like 5-7lbs every time I have my period).
I measure my success now by how much I can lift, how many reps I can do and how long I can run now vs how long I could run when I started.
No. 218822
>>218452It sounds like you are seeing results?
>I feel and look betterThat's pretty much all that matters. You may not weigh any different because you've dropped fat but gained muscle (which actually weighs more than fat). A better way to judge is to take your measurements. Typically you might not lose weight but your measurements will go down as you get leaner.
No. 220044
>>211016Hey guys, updating after some silence. I’ve lost more weight but haven’t checked the scale in a while… avoiding the ED Slip up, and also working different goals. I’m wearing a smaller jean size! My bras are looser in the bands, and my bf has commented on the weight loss accenting my booty (hell yeah).
I also see it in my face and arms, and I’m starting to feel like who I was before my brother died.
I’m still going to the gym, but I also got a new job and it’s in retail, specifically produce. I love it. Surrounded by fruits and veggies all day, cardio and lifting. I walk a minimum of 5 miles a shift, so it’s doing wonders for my mood too.
Once I go down another Jean size I may weigh, but now I’m in the groove it doesn’t feel so impactful anymore.
Hope all the nonnies have a solid start in the new year! Also, please wash all fruits and veggies you purchase. They have been touched by so many people.
No. 220158
>>220044Glad you're still doing good anon!
>please wash all fruits and veggies you purchase. They have been touched by so many people.Thanks for the reminder lol
No. 221254
File: 1641312200396.jpeg (57.45 KB, 1000x667, 3068FB5D-C269-4198-AEC0-3172FC…)
>>220044Ahh I have Covid and had to weigh for a a doctors appointment and FUCK I’m sick I feel awful but of course my eating disorder is going off in my brain.
The reality is, I am still working hard, I am still losing weight, and I am still going to, I don’t need to micro manage my intake anymore. Still my brain is spinning out and wants to relapse ™️. No. No no. We are resting and surviving Covid, and once that happens I can get back in motion. I’m probably just flipping out over water weight anyways. I’ve lost 20 lbs since I started posting in these threads, and damnit I’m gonna reach my goal without then self loathing.
Binge eating is so easily
triggered.
No. 221981
File: 1641560729251.jpg (17.71 KB, 400x400, 20211223_075645.jpg)
>5'4 >SW: 143 / CW: 134 / GW: 121Hello nonnies, I am joining the thread! I hope to update my progress every now and then
Currently, I am working out 4 to 6 days a week, on a combination of running (doing my first 10 K this sunday), strength focalized in distinct areas (upper body with resistance bands, the rest of the body with bodyweight routines) and yoga (mainly, for improving my elasticity). As an ex-ana I try not to focus too much on my weight and what I eat, and instead I am aiming to complete other specific goals, such as running a half marathon and a marathon this year (I started working out with that goal about two months ago). I also notice that exercising has helped me improve my mood and concentration in other areas of my life. Also my acne is finally clearing out for the first time since I was 14, and I'm 24 lol.
Soon I will be adding a jumping rope into my routine, does any nona have any experience or tips for a beginner?
>>221025I am doing the challenge as well! I think that you should try to convince yourself that more than working out, the sessions are like dates with you, as they try to let you know the flow of your body and breath. I am really in love Adriene's relaxing voice and her dog, doing those videos are one of the best parts of my day. Hope you get to complete the challenge, as well!
No. 222178
File: 1641634736313.jpg (Spoiler Image,2.23 MB, 4504x1760, 0.jpg)
The story: interesting case of a girl who starts out skinny at 120 lbs then gains some weight, has an eating disorder relapse later and exercises like mad, then gets in a better mindset and then gains more weight and surpasses her previous highest weight, like over 220 lbs.
Christian Bale levels of gain and loss
Spoilered for triggers
But for anyone trying to lose weight it's amazing motivation
No. 222226
>>221254Update. Still sick but I can’t taste or smell anything. I tried to eat pho and it had the texture of soup but taste like paper. So does anything else I tested, including hot peppers that would normally burn like a mf.
Plus side, it’s gonna help me avoid over eating since there’s no sensory pleasure from sweet or salty.
I hope it doesn’t last long though.
No. 222230
>>222141I hope you just had a moment and not creating a pattern. You can do it
nonnie! Drink some water, eat some fresh fruits and veggies.
No. 222441
File: 1641739000747.jpg (44.21 KB, 749x694, t1LuvGZ.jpg)
I started counting calories this year and I'm at a very small calorie deficit. I feel more satisfied now since I finally eat enough protein AND I'm losing weight. This is amazing. for the workout part, Caroline Girvan is kicking my ass and I love it.
No. 222646
>>2226431200-1500 isn't that much at all. You are probably going to starve yourself and eat fat things to get the calories to survive. You should track your macro. It's very easy to eat too much fat and not enough protein. For the weight gain, I wouldn't stress myself too much, it's common when people start working out. Good luck
nonny, you got this!
https://cronometer.com/https://macrosinc.net/macro-calculator/ No. 222654
I don't weigh nor measure myself, since I focus on my form and the function of my lifestyle. Basically, I focus on the inner or underlying work and simply see external results follow. I only started following my routines consistently one month ago yet have already seen major results. Honestly, I never thought I'd be able to live this way, so I'm extremely happy. I focus on my mobility, posture, form, relaxation and breathing with one of my daily routines. After that I also do my daily cardio and strength training. I limit my cardio and keep the work out simple. Every few days I work on my flexibility. I've been working on splits but have been making so much progress that I think it's time to move on and explore more soon. Aside from that I go running every so often when I feel like it. I just enjoy the activity a lot so I don't need to adhere to a schedule since I know I'll want to go running regardless. It just depends on the weather usually, but even then… Anyway, my results have been phenomenal. I can barely recognise my body but feel extremely confident. Due to addressing my posture on so many different levels and working out briefly next to it, I have become much thinner and more elegantly shaped. My body has even more of a feminine and slim shape than before. Now that I've become more confident, flexible and fit, I'd like to start dancing again. I haven't done it in a year and wasn't properly in the zone the years prior. But now I am focused and I feel capable of taking on something I love so much again! Don't give up nonnies, and focus on what's most important: your foundations. If you direct your energy here, working out and simply living will become easier. You'll feel healthier and happier after fixing your posture and form. Breathing better will also improve your life majorly and make exercise easier. And after you've been directing all of your energy here, you'll look in the mirror one day and suddenly see how much your body has changed for the better. <3 ban me for the emoji idc
No. 222675
>>221979Checking in! I set up my elliptical and am so excited to start using it. It was the machine I loved most when I was a gym regular.
I have been tracking calories and eating at a deficit for the past month, noticed I feel less bloated, and some things are fitting a bit less tight!
Not really a fan of how I feel when at a sedentary deficit going to try reading more into my nutrients and see if I can see why I feel so low from it.
No. 222684
File: 1641828998222.jpg (94.53 KB, 900x950, Drying-Beans-seeds-F_1024x1024…)
I might just be having health paranoia again but I'm steadily becoming convinced that beans/lentils are the solution to most dietary ills. Zinc deficiency? Beans. Low magnesium? Beans. Vegan protein source? Beans. Fiber? Guess what, motherfucker, beans again. The sprouts are also plenty nutritious, so is there anything beans can't do?
Bonus: lazy fuck red lentil soup recipe
>couple ribs celery
>one large carrot
>one yellow onion (or half, if they're massive)
>1 fat clove (or equivalent) garlic
>1 smallish knob ginger
>1 cup red lentils
>paprika, turmeric, chili powder, black pepper, bay leaf, tomato paste
>Salt obviously
>Heat 1 tbsp olive oil in large pot on medium heat. Throw in onions, then garlic and ginger after about a minute. After this becomes fragrant, add the rest of the veg and sweat lightly. Once they start to become tender, add spices + tomato paste and sautee til fragrant. Add red lentils, stir a bit, then add water/chicken stock/veg stock to cover AND SEASON WITH SALT TO TASTE. Bring to a boil, cover, and reduce to a happy simmer. It's done whenever you want, but I recommend waiting til lentils are tender and broken down.
Feel free to use whatever spices you like, but I strongly recommend against herbal/vegetal spices like thyme, sage, or coriander because they're overpowering.
No. 222720
>>222669Not the same person but this 30 days challenge is amazing if you want to improve your posture.
https://www.healthline.com/health/guide-to-better-posture-exercisesYoga too.
https://youtu.be/tLcHTdzykgk>>222684I add beans to everything, beans + tofu or tempeh. Chickpeas are nice too.
Has anyone here tried to make kale chips?
No. 222824
>>222818be an opportunist and do whatever you can manage at home while you have a burst of energy and aren't suffering too much.
lately my wake/sleep cycles have been disrupted beyond the point of no return so when i lie awake in bed and can't get back to sleep i get up and stretch and do lunges and sumo squats and lift weights. it's a good way to start the day and i think it gives me a better physical baseline to deal with the fatigue and pain later on.
i'm not super regular with my exercise so i try to be pretty lenient but determined. treat yourself like a tired mom or something. sometimes you're going to have off days or off weeks. just get back to it when you are able and try to notice when your baseline is tolerable enough to fit in a quick bullshit routine. i have certain exercises i enjoy and i always start with them and loosely throw together some reps of other things that work the surrounding muscle groups. try to rest well and don't be hesitant to whip together some nutritional sludge or drink a high protein boost or ensure to meet your macros if need be. don't work out on an empty stomach and make sure to have a recovery meal.
if you tend to follow youtube routines or read fitness communities try to use them as a reference for proper form and helpful tips and build your own routines so it doesn't feel like an insurmountable chore. i find following routines/videos/posts too closely creates a weird mental block where it feels tiresome instead of rewarding and physically enjoyable (especially with lifting).
meal prepping one pre workout meal per week that can double as a recovery meal and won't
trigger your GI symptoms also saves some fatigue and tiresome mental blocks. it's not as annoying as doing a bunch of different ones and it's easy to put together something bland and inoffensive impromptu and freeze it when you have a bit of energy. ganbatte
No. 223412
>>222684Yesssssss I'm a bean bitch for life. I got a slow cooker and it's so easy to make good beany food with no effort whatsoever. I will eat baked beans out the can because of all the reasons you described, but also so I can feel like a cowboy out on the plains.
Related, I can't eat gluten and I've been going crazy on the lentil/bean pastas.
No. 223443
>>222720Yeeeessss kale chips are delicious! The trick is to get them as dry as possible after you wash them; I use a salad spinner and only add a tiny bit of oil when I season them. I just pop those suckers in the oven on low heat for 15-ish minutes and they pop out nice and crispy. You can add whatever seasoning you like, but I'm a weeb so I like mine with soy sauce, sesame oil, furikake, and chili flakes (and salt). Here's a good recipe from Serious Eats:
https://www.seriouseats.com/kale-chips-with-lemon-and-ginger-from-salty-sKale chips kinda remind me of nori, which is also a great healthy snack.
No. 223474
>>222684Beans are the fucking bomb. I'll go all in with this anon on the
>>223412 bean bitch for life. I just made myself black eyed peas for the first time and they are absolutely delicious!
Tip for lentil/bean soup - use a can of diced or crushed tomatoes. It adds SO much flavor and I'm never making soup without them again.
No. 223994
File: 1642328769706.png (106.05 KB, 512x462, softandcutebun_017.png)
about a month ago i bought this giant bottle of magnesium pills because i read somewhere that most people take in wayyyy too little magnesium and that's why they crave dumb shit, especially chocolate. apparently that also makes cramps worse and is the reason why you crave chocolate on your period (because dark chocolate has magnesium). anyways. my cramps are still painful and i need to take pain pills, but who cares about that. after about a month now i realized it's easier to ignore candy/cake/sweet drinks/ice cream. like sometimes i think "should i get something sweet?" and then i realize it's way easier to just walk away from it. the other day i was tempted to buy cake and then i suddenly thought "oh no, you're having decision fatigue, better pay and leave!" so i went to the checkout without any cake. i feel like i have so much more clarity towards my decisions re: foods that throw me into a binge eating spiral. the effect wasn't immediate and i still need to chew a piece of gum after a meal because i hate having the taste of a savory meal stuck in my mouth, but i think it's definitely due to magnesium that i'm doing a bit better now.
tl;dr: magnesium pills possibly fixed my constant sugar binges.
No. 224162
File: 1642401893428.png (1.84 MB, 1213x847, 1450377877245.png)
>>224013I love youtube 'Yoga with Adriene' she has plenty with lower back stretches and some that incorporate the hamstrings, hips etc.
Mandy Morrison is good for shorter videos
pic for inspo
No. 224167
>>219114Update! I’ve been doing 45 min every second day since I first posted. Haven’t noticed any weight shift (I also don’t own a scale) but I have found that I’ve gained some stamina and strength! Some of the
exercises that I couldn’t do or had difficulty doing at first have become much easier.
No. 224965
File: 1642643742081.png (351.16 KB, 500x355, 1634000714390.png)
>>224952Targeted fat reduction is not possible– a "toned" look comes from a lower body fat percentage overall and increased muscle size. The locations where fat is loss happens first and where it's stubborn are mostly genetic. So your best bet is losing weight by improving your diet and incorporating more exercise to build muscle. I'd recommend starting by just trying to eat more protein/fiber so your meals are more filling, cutting empty calories like soda, and walking more. Once you have a handle on that you could give calorie counting a try. Unironically also read this:
http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_(WIP) which goes for anyone else in this thread looking to get healthier. Ngl you seem to have some misconceptions about fitness and weight loss anon
No. 225014
File: 1642663213149.jpeg (38.79 KB, 678x452, 0FA305D2-63BA-4074-867F-87D3BA…)
Sage for blog but I think I’ve finally reached a peaceful place in my relationship with my body. I’m from a family where skinny = pretty and for ages i was the chubby ugly duckling. During university I lost a lot of weight thanks to being a broke student. My family commented on it all the time but even then I didn’t feel good about myself. I moved home for work about six months ago and at the time I was terrified of gaining that weight back, but since then I’ve only put on six pounds and am miles from my heaviest weight. Now that I have money to spend on real food my relationship with it has gotten so much better. I got complimented on my figure for the first time in a long time just the other weekend by other women I didn’t even know. Now it really feels like the only way is up. If I want to take it easy and end up putting on a few more pounds it’s no stress. If I want to step up my fitness, that now feels achievable for the first time. Idk what point I’m trying to make but I wish every woman ITT could feel the way I do rn.
No. 225434
>>225285I used to have a small trampoline growing up for I assume a similar reason and the one I had was about the size of a coffee table
I'm sure there is some sort of specialty gym, but I was just planning on keeping on in my closet and pulling it out every other day while watching some sort of training video
>>225305I've found a pretty cheap one near me for about $40, but I have no way of knowing what a quality trampoline would be like
As an experiment, $40 isn't too much for me to spend I think
If I find any further information, I'll let you know
No. 225561
File: 1642880208314.jpg (119.08 KB, 712x534, 1641648112220.jpg)
>>225535If you're a beginner it's definitely possible to do both as long as you eat enough protein, the most important macronutrient for building muscle, while being in a small calorie deficit (think only ~200 cal below maintenance). Try to get at least 1g protein per kg bodyweight to start and more if you really want to maximize the process. Skinnyfat is the best body type for losing fat while gaining muscle (also called body recompositon) so it's a good strategy to start with for sure! Also yeah planet fitness is absolutely fine, it just has a reputation that the people who go there do silly exercises/have bad form because it caters to beginners, but of course that's just a meme. I think they also don't have barbells which are necessary for many staple compound lifts which people more into lifting want. But as a budget option they have everything you need.
>>225542The only thing that matters for weight loss is calories in calories out, BUT the macros greatly affect how full/satiated you feel, and if the weight you lose is from fat or muscle. If you eat 1600 calories of only simple carbs like sweets, bread, and cereal, you will probably not feel very full after each meal and are more likely to go "over" your calorie limit for the day. The CICO principle is still true, but your "calories in" will be very hard to follow if your diet isn't satisfying. If you still stay below your calorie limit on a poor diet, you will lose weight, but your body will find it hard to build/maintain muscle without getting enough protein. So you might lose weight but still have a more skinnyfat look because you won't have built any muscle either from intentional exercise or everyday activities, and you might even lose muscle in the weight loss process. So TLDR, CICO is true but the quality of diet impacts how easy it is to stick to and what the results look like.
Sorry for the long-winded responses.
No. 225658
>>225561nta
>The only thing that matters for weight loss is calories in calories outI sure hope so. I've been on Lyrica for 3 weeks and I just read that people are experiencing major weight gain despite not eating more. IDK if it's because of the pills or the stress, but I've lost my appetite and feel normal for the first time in forever. It's like my BED is gone. I think that I eat less calories than what I'm burning… but I'm so scared that Lyrics will fuck me up
No. 225891
File: 1643033269640.jpg (54.22 KB, 550x550, 320edf2174744510_lunge-prep.pr…)
I really like doing Yoga with Adriene, but there are poses like pic related that I just can't get into because my legs are pretty short.
If I try to do this position my leg doesn't go forward enough and then I just support my weight with my arms and my shoulders and my neck gets strained.
No. 225898
>>225882samefag I took my newly fat-ass out for a 5 min jog and 10 min jump rope sesh. I’m attempting to do planks and elevated pushups now
>>225893kek hello fellow fatso
No. 226000
>>225955You’re not alone anon, I recently got back from a week’s holiday and overate the whole time too.
I found that stocking the house with fruit for residual post-binge sugar cravings/snacking during the day, and veg to cook filling but healthy things like stews, pasta dishes and curries at home, low calorie desserts for chocolate cravings (like those mochi balls everyone’s obsessed with atm) really helped. I basically got a load of recipes and made sure to get in the habit of cooking again, mainly things high fibre. Drink lots of water/ herbal teas too! You’ll find that in a weeks time so much bloating will have decreased and you’ll feel better about yourself too. Try not to beat yourself up and make sure to forgive yourself.
No. 226062
File: 1643109672948.jpg (28.84 KB, 463x403, ec3e43ae-f4da-4424-93ee-083d9c…)
Any tips on how to make a meal plan for myself that fits my macros/calories?
I have so many great recipes and it SOUNDS so easy to do but actually sitting down, putting it all together and doing basic math crap just kills me. Google also isn't too helpful and most local or well known "influencers" with a degree don't do meal plans above 2k calories
No. 226600
File: 1643248233397.jpeg (200.47 KB, 828x1023, 5627FBB5-FB1C-45D1-BF0F-05D6E6…)
>>226582I don’t know about this brand at all; but this is the style I’m talking about
No. 226609
File: 1643251353865.jpeg (27.2 KB, 603x655, Sony-NWWS623B-Waterproof-and-D…)
>>226582I won't exercise with anything other than these. Never fall out, waterproof and they also have an internal storage so if I'm out of range of my phone I can still listen to music.
No. 226915
>>225955A few days late but I was just in the same situation - recovering binger who went on vacation while in a new relationship, so SO much going out to eat and indulging whenever my bf did. My clothes literally barely fit by the end.
I ate minimally on the first day back (not fasting but mainly snack size portions) because I was still stuffed and had gotten used to being full 24/7, so I wanted to reset myself to eating only when experiencing actual physical hunger again. I actually lost appetite for random shit like Oreos after spending weeks eating much higher quality food, so I'm not buying any junk food to avoid getting back into the habit of even wanting those things.
I'm back to exercising daily and focusing on proteins and fats in my diet to eliminate residual water weight, and when I'm bored, I drink low calorie drinks (Bai coconut water is delicious). I followed a somewhat loose meal plan to get me back to hunger and fullness cues.
I was like 129 after coming back and got back to 121-122 in a week. Weighing daily and trying on clothes that were tight before helped motivate me since I'm prone to insane water retention, so there's been a huge change in my body since returning to healthy habits!
No. 227044
I hurt my shoulder working out again. Life doesn't want me to have the shoulders of my dream and it makes me sad.
>>226938I'm proud of you and don't forget to take rest days. Self-care is important.
No. 227098
File: 1643473246996.jpg (1.34 MB, 1240x2600, 1643370087795.jpg)
My dear farmers, anonitas, nonnas….Where does one start when it comes to this?
I look back on when I started out gym and better health in 2020, since then with lockdowns, work stress, my poor mother getting cancer again and both of us obviously stressing and depression, I've lost my momentum a bit. It's funny because when I took those photos of me, I was comparing myself to other women and fitness goals but genuinely now I just want to get back to the state my body was in then. Is it still possible after a year and a half? I'm in my twenties so I want to make the most of having a better metabolism.
The thing is I swear it takes me a couple of months to get there because at first any healthy eating and exercise makes me feel bloated but the sod's law is in those photos I was gyming and healthier but still having pizza and junk sometimes. Is it a balance? I want to get back on track SO badly.
No. 227117
File: 1643478167026.jpg (27.02 KB, 492x349, ovXTEq6.jpg)
>>227086Physical therapist said that I'm naturally very flexible, I could train to become a contortionist. But it isn't what I want. I want to be a buff lady.
>>227098Metabolism in adulthood does not slow so you can do it
nonny. I hope things get better for you.
https://www.nbcnews.com/health/health-news/metabolism-adulthood-does-not-slow-commonly-believed-study-finds-n1276650 No. 227291
>>227288More than half of what we think is taste is actually smell. Salads are bland because they do not give off an appetizing smell.
Try roasting veggies in the oven with olive oil. No way your mouth won't start watering.
Or caramelize onions and add them to your meal, when you start caramelizing them all your household members will barge in and ask "mmmm, what's that, smells divine" and it improves the taste tenfold.
Think about the smell of cookies baking. You want
that, but from healthy foods.
No. 227440
>>225285>>225305Couldn't even finish my first 10 minute exercise, though if I really pushed myself I could
I could definitely see rebounding as a legitimate exercise, though I would like to see more than the 1 study I've seen to corroborate all of the claims
Pretty good exercise, but you'll definitely want to spend more of a trampoline. My $50 tramp is not very springy and is a little noisy
Definitely works your legs, and if you get a bigger trampoline you'll probably be able to work more of your core
Pair that with a couple of 5-10lbs dumbells and it's a full body experience
of course, this was only my first day testing it out
5 minutes in and I'm sweating for sure
No. 227451
File: 1643588230361.jpg (58.6 KB, 678x1500, 71juN7SaNrL._AC_SL1500_[1].jpg)
>>227441This is like a 3 foot trampoline so it fits in my bedroom
The one I bought is cheap so it's not perfectly calibrated, so there's a small noise whenever you jump on it
I actually think one of those big outdoor trampolines wouldn't really work, there's a lot of quick bounces in most exercises
You do want a little bounce just to get in the air, but you're not trying to go more than an inch or two in the air.
You could do it anywhere you feel comfortable accidentally falling (though you won't really be falling, I'm just saying that as a safety precaution)
If you wanna find a cheap one, I actually found the exact brand I'm using on craigslist in like 5 seconds
Also, after resting for like an hour I can kinda feel it in my core, more in the side area (muffintop/lovehandle zone)
No. 227789
File: 1643721679814.jpg (39.67 KB, 526x682, FB_IMG_1642765761665.jpg)
>>227656Yarp - 180cm & 95kg
Down a few kilos already but I noticed a huge issue when doing 1200. I found it easier to do a day of fasting than stick to 1200. So with my nursing shift work I do 1600 on AM & PM shifts but fasting for nightshift days (eat last meal at 6pm and then 6pm the next day)
I have issues with strict calorie counting due to a history of binge-purge tendencies so I tell myself 1400 minimum and 1650 is the upper limit.
It might take a few days experimenting but it's important you find a rate that is sustainable.
No. 227833
File: 1643738252675.jpg (50.29 KB, 564x549, 43f10fdeb06675254af8b99e21cd4a…)
>>227695i gained 44. i'm already down 22 but now i'm stuck with the last 22. which is frustrating because i was already 44 lbs overweight BEFORE i gained those pandemic pounds. so even after i lose those 22 lbs, i'll have to keep going and get rid of another 44 lbs minimum.
thing is, i don't even eat candy or anything. i usually end up ruining my calorie deficit by eating a slice of bread too many or drinking too much almond milk.
No. 227843
>>222824>>222826I completely forgot to reply to this but thank you so much for the advice and encouragement. I guess I have been really fixated on having a strict routine for exercise or I'll fall off of it, but I definitely get what you mean by just doing what's feasible when I can and accepting that sometimes it won't be at 100%. I also appreciate the tip about having a recovery meal, that's something I need to be more consistent about.
Thanks again nonna!
No. 228149
>>227833Go jogging half an hour every day or walk at least a full hour every day
Remember anon: the worse you feel temporarily, the better your results in the future
No. 228221
File: 1643823891064.jpeg (49.57 KB, 564x796, asuka.jpeg)
Any tips on how to get started going to the gym? I've never been and don't wanna look like a complete retard. Any gym etiquette I should be aware of?
What exercises should I start with when my main goal is to become lean? Just doing cardio on the treadmill?
No. 228298
File: 1643852081648.jpeg (35.66 KB, 563x539, salad.jpeg)
Any good salad recipes? I struggle with creating sauces. They're fine but not as good as at a restaurant.
NO FATTY DRESSING ALLOWED
No. 228310
>>228298I like adding fruits to salad because it's more sweet and palatable but still really healthy
I don't have a specific recipe I can find, but I remember having this really yummy salad with pear and candied pecans (goat cheese as well)
the candied pecans can be skipped, but I don't think you need very many to make it delicious
No. 228314
>>228298I'd love to know other anon's suggestions because I usually struggle the same and just eat dry salads or splash with a vinegar (like red wine or something).
Sometimes a flavorful, low fat cheese can help, like goat cheese or feta or maybe tzatziki made with fat free greek yogurt.
No. 228325
>>228149don't go jogging if you're severely overweight, you can seriously mess up your knees that way. source: myself and several fatties in my BED self help group. brisk walking is much better and has a lower impact on your joints. and it's much more fun than jogging when you're seriously out of shape. i bet my ass you're more likely to go on a walk every day than go jogging every day when you're close to puking after just a minute. don't underestimate how extremely visible and judged us fatties feel. walking doesn't draw attention.
>>228298>>228314are you getting any healthy fats from side dishes? if you only eat salad and no healthy fats at all, you'll be hungry again after like an hour or two. fats are GOOD for you, they keep you sated and will keep you from binging. don't go for the low fat option. treat yourself to regular cheese, just weigh it properly to avoid going over your calorie budget.
No. 228418
>>228298I like making a dupe of that meme erewhon salad that's just kale, white beans and avocado. I'll add cucumbers sometimes too for crunch, or roasted chickpeas.
Salad dressing is 1T lemon juice, 1 t olive oil, 1 t maple syrup, half or quarter t Dijon mustard, salt and pepper to taste.
I whisk the dressing together first and then massage the kale with it. Let the kale rest with the dressing while I chop and prepare the other ingredients. Ready in under 10 minutes and it's super healthy. Don't skip the maple syrup in the dressing it really is the X factor.
No. 228578
File: 1643963536554.png (431.46 KB, 710x416, 4632984329048.png)
>>228520Someone who is skinny enough to fit in small clothing sizes but their body is primarily composed of fat rather than visible muscle tone. For guys it's typically the gangly nerd that looks like a stick-armed cryptid. I think women can get away with skinny-fat more easily because we retain more fat in the first place so it looks more natural, but it's just a generally flabby, soft look where you can tell someone never works out (or only ever does light cardio).
No. 228602
>>228520skinny-fat is just someone with no muscle mass who happens to not be overweight or obese yet. They'll always look fatter than they actually are because they have high body fat and not enough muscle to compensate for it.
Skinny fat ppl usually have weak cores and backs giving them that flabby belly and back look unless they're tall.
source: am skinny fat. Working on getting stronk
No. 229306
>>229295 I have this too nonna. I am quite small so my appetite is shit and I dont like eating a lot but need a lot of protein.
I can highly recommend chicken breasts, 100g of that has on average 25g of protein. Tuna is also great but you can't eat it every day. Turkey mince you could make for spaghetti etc. The good thing about all those meats is that they're filling and you don't need to eat a lot.
Chickpeas, pumpkin seeds, hemp seeds, chia seeds, lentils, greek yoghurt and spinach are great protein. The good thing about the seeds is that you can chuck them in almost anything for extra protein and they don't taste of much.
A go-to cheap and filling meal prep recipe I do is chicken curry:
Chicken breasts (100g for me personally)
Fry the chicken with onions, peppers, lentils and all the seeds etc. I'll fry the spinach last.
I then make my own curry sauce out of tomato passata, greek yoghurt and the curry powder, and just mix everything into the sauce.
I then add some brown rice to the side with a mini naan bread for some carbs and there you go.
Obviously if you dont eat meat you could swap the chicken for quorn or something but the protein content will be lower.
Additional meals like spaghetti, stir fry, chilli con carne are also very filling and can be made protein-dense with just adding stuff like lentils, chickpeas etc.
I also try to just have greek yoghurt instead of milk with cereal. It's got way more protein and is better for your gut too.
No. 229328
>>229322 why would I do that when I can make my own curry sauce that tastes better, is cheaper, plus has better protein?
enjoy your oilslick Pataks though.
No. 229364
>>229295I'm a bit confused about your post, are you vegan? Because your protein problems could be easily solved by just adding some meat to your diet, just 200g of chicken breast has 60g of protein for example. I also don't understand why you think that you have to eat more volume wise, just eat more of the calorie dense stuff like nuts or bread if you want to gain weight.
For protein powder I personally just mix it into a glass of water and chug it. It's just making the smoothie taste worse anyway, might aswell just get it over with quickly.
A weeknight recipe I like is spaghetti with tuna sauce:
Fry onions and garlic in oil (if you bought your tuna in oil use that). Add canned tomatoes and some water, add the canned tuna, add paprika powder and parsley (or any other tomato sauce spices) let cook for a while, season with salt and pepper and serve on spaghetti.
No. 230583
File: 1644859483547.jpg (34.34 KB, 564x549, photo_2022-02-11_17-41-46.jpg)
*I posted this in the other diet thread but failed to check that it's old, reposting in this one too don't kill me please.
Hi nonnies, I'm looking for advice. I spent the last year stress eating, currently am 5'3 and 152 lbs / 162cm and 69kg, with a visibly high body fat percentage. This is really screwing with my head, therefore I want to lose weight as quickly and safely as possible. My two questions for you:
- strict deficit and lots of walking, slight deficit and lots of lifting weights, or combining both?
- maybe someone started out with this height and weight, or could just help me eyeball how much I could lose in four or six months?
I've lost weight before but never had to do it as quickly as possible, hence the question. I have no history of EDs and I am not going to engage in extreme diets (I hope my commend didn't sound like that). Thanks in advance.
No. 230586
>>230583Typically the most you should safely aim to lose a week is 2lbs, likely it won't be a straight line even if you never deviate from a weight loss plan due to hormones and whatnot, so a more conservatively estimate would be you could lose 24lbs to 36 lbs in that 4-6 month range and you'd want no more than a 750 cal deficit. In terms of workout, that's auxiliary since working out increases your calorie expenditure by a relatively small amount. For whether you should do more light cardio or strength lifting is more about preference and what you'd stick to. Though, if you like strength training and can be consistent and since you are mostly looking to reduce visibly high body fat %, I think it'd be best. Though, even at a deficit, if you hadn't been to a gym for a while or ever really did strength training before, you'll likely go through "body recomp" pretty easily and you'll see a lower body fat percentage and will look slimmer but the scale might end up not moving much since you'll be replacing the fat with muscle.
TLDR: calorie deficit to what you can handle, between 500 - 750. Strength training is better than light cardio if you're looking to look slimmer, but your total weight will likely drop less due to muscle growth.
No. 230630
>>230583I'm almost the same height and weight as you and can highly recommend a slight sustainable deficit and weightlifting. You have high body fat too so putting on muscle mass should be a priority so you don't get that skinny-fat and soft cardio look (unless you want that i guess). Like the other nonna said you will lose fat and look slimmer, but don't pay attention to the scales if you lift, because muscle weighs more than fat.
You can still do cardio of course but still prioritise weights.
No. 231765
>>230948"Recompositioning": when you remain at the same weight but with more muscle mass and less fat
Good luck on the fitness journey
No. 231795
File: 1644935942614.jpeg (36.22 KB, 399x399, F3B98DB9-F933-4E5D-B12E-AB85AF…)
I've been underweight for most of my life because of poverty and now I'm finally in a good place, learning how to cook and trying to healthily gain weight but it's so hard! I'm trying to eat more protein, eggs and meat especially, but I find it hard to eat my calorie goal daily. I'm trying to eat around 1.5k cals a day but I'm running out of meal ideas. It's tempting to just grab unhealthy snacks to consistently meet my goal.
No. 231799
>>231795Nuts & seeds are a godsend. Packed with good nutrition, has a very high lvl of protein and also fiber.
Add a little nuts and seeds in any meal you're making, it adds calories and crunch. They also make a healthy snack.
No. 231806
>>231795Agree with putting nuts and seeds on everything.
I often browse the pre-packaged meals/salads and the frozen dinner sections of my grocery store when I am out of ideas. I never buy them, but usually they remind me of something I want to try making, how I could change things up, or something I haven't had in a long time.
No. 231807
>>231800I try and snack on almonds but I'm not a big fan of most other nuts.
>>231799>>231806Any seed recommendations? Thank you nonnies ♥
No. 232182
>>232002An adult, regardless of size, really shouldn’t go below 1200kcal as a rule. It’s no surprise your hungry nonna, you’re eating close to the RDA of a toddler. There’s a widely accepted idea of restriction that’s lead people to treat this bare bones minimum as a universally manageable amount of calories and it’s just not true. With no blame to you, it’s definitely the edge of
healthy. Your bmr and tdee is already at a safe deficit, the less you weigh, the longer it’ll take to lose more but 2.6lbs a month is fine (especially since at your size, muscle development would better effect your physique). Staying around 1400kcal (3.5lbs/month) even, will give a nice boost to your daily comfort. Basically, you should give yourself the okay to eat more in general and maybe focus on some low pressure weight training. There’s also the topic of more filling foods and hydration, but even so, you’re in muddy waters and satiation is different for everyone. Sorry this was so long. Good luck with your weight loss and I’m proud of you for having the right incentives!
No. 232187
>>232182Boo, I meant
healthy, womp womp.
No. 232421
File: 1644965667465.gif (806.26 KB, 220x220, download (16).gif)
here to post some goals and talk a lil about my diet/fitness-
i've been underweight for most of my adult life, i'm 5'9 and never really weighed above 120lbs since puberty. right now i'm 135lbs, and its taking a lot to get used to it. i quit a drug i had been using for 4 years that apparently suppressed my appetite (or maybe i'm just bored-eating kek). now i want to start working out for my mental health and physical wellbeing too.
my goal is to hit the gym 3x a week and just use the machines for reps until i'm more comfortable and have gained some actual strength, then getting into a sport like rock climbing or boxing or something. the main issue right now is getting the routine and self-discipline to do that.
do any nonnies have advice for making yourself get up and do shit like going to the gym even when you don't want to?
No. 232531
>>232421Sorting out my clothes and gym bag the night before helps, as well as making my protein shake the night before and sticking it in the fridge. The less time you have to spend prepping for gym on the same day, the better. You can just wake up, have the breakfast ready, get dressed then go without your brain thinking of excuses as to why you can't go.
You can also start off just getting into the habit of driving/walking to the gym and spending like 20 minutes there. It doesn't have to be a super big workout or something special. You could even watch videos while on the exercise bike. This is a pretty good way to just start making the gym part of your routine just like brushing your teeth and get yourself comfortable with the environment.
I struggle with consistency a lot too and the biggest help for me was just making sure I walk there, 4-5 days a week, and get myself into the gym even if it's for 30 minutes doing something light, or even just walking on the treadmill.
I know its different for everyone but for me personally after a week of going there consistently I get the "itch" and it makes me want to go there even more, I sort of get addicted to how much stronger I feel and I'm still very much a noob. You'll start sleeping better, muscle soreness feels amazing the next day and you feel more awake plus the mental health benefits. I try to think about those things and "the itch" to keep me motivated and disciplined instead of "I want my body to look like xyz in 6 months". The health benefits kick in way before the visual changes do so I think it helps a lot to think of those when you're starting out, if that makes sense.
No. 232742
>>232254>>232484It’s not ignorant at all. A 2 year old can easily clear 1000kcal, which is what I was referring to. A particularly active 3 year old girl is recommended to eat up to 1400kcal actually. If you have any tiny relatives, you’re free to go and measure out their food if you want.
Obviously I know OP is losing weight but for normal daily life, you need more calories to fuel activity. A young woman would have to be 4ft 7, 90lbs and completely sedentary for ~1200 to cover her for the whole day. Do people live on that? Yes, of course they do, but it isn’t and shouldn’t be tooted as
fine. The NHS recommends an average 7 year old girl eats 1530kcal. Sure there are ‘very small women’ out there but I doubt OP is that small and with a current tdee of 1800kcal of course she’s hungry at a 600-700 deficit. It isn’t working well for her, so she should eat more. There’s not much else to it.
No. 235304
>>235202That all sounds way inflated! All of it!
Machines in my gym show much lower numbers for much longer and higher intensity workouts.
There could be a difference in mass in the two of us, but it can't account for that much of a difference in calories. Your calorie tracker is incorrect.
No. 235376
>>235202Is your height/weight adjusted in the app? How long do you have it? And is it tight enough?
Sorry for sounding like the FitBit support lmao but yes, the other anon is right, the numbers are a bit high. If you watch is new the it takes a whilenfor it to adjust, if you're on the heavier side it could be that you burn more because you need to put in more effort and of the watch isn't tight enough it can slide around which can mess a bit with the HR sensor.
No. 235972
>>235376>>235304It is yeah, I'm 170cm and 130lbs, so I wouldn't say I'm on the heavier side, and I've had the thing for a year now…I think it's just poorly a implemented feature. I will tighten the strap though, perhaps that is the problem.
But thanks girls, I didn't think it was right and good to know I shouldn't rely on it!
No. 245768
>>245762My bmr is 1369 kcal, if I want to stay on my weight it's 1917 kcal.
>How do you count your calories, do you weight everything or do you estimate?I mostly estimate. If I would need to weight everything, that would take time lol. I mostly eat two small meals a day. Today I ate 1181 kcal. Still I think I mostly eat under 1300 kcal.
>Are you maybe forgetting to count some things like oil in the pan or liquids like fruit juice or alcohol?I don't think so, as I said I eat two times a day (maybe three on days where I go for a long walk).
>Also how long have you been consistently eating 1000 calories for?Around two weeks now I think, maybe a little more, but I don't think I can keep it any longer honestly.
No. 247072
File: 1646178616236.jpg (1009.27 KB, 969x4584, For_tu.jpg)
My progress is such ass lmao.
>>209558Checking back in at 248 here. Just happy to be sub 250 again. Will be even happier if I make it sub 200. Still adhering to OMAD and low carb, still no exercise with the office job.
I fell off the wagon for a bit (not atrociously, but definitely ate my fill of carbs, dairy, and soda) not enough to gain but I sure stagnated over the winter.
Almost caught myself gaining but I got some backbone and reversed it. I think it got bad in January when I was starting to lose some real hope with my job.
My life is honestly so shit right now I can't even think about food. OMAD has been easy lately cause I can't afford to take a lunch and work has made me so pissed with stress that anything that isn't tasty isn't worth the calories nor expenditure tbh. My dinners are pretty basic and rationed lately.
Last time I lost a lot of weight and got down to my GW was when I was in grad school–no coincidence, but also, broke. Just wish I had the same self-hate as a motivator sometimes, I just can't bring myself to care.
Sorry to be such a downer, but I'll end on a happy note. This is a recipe for a cookie cake mug. It's actually pretty fulfilling in a pinch. Serving is reasonable, I like it because it makes just enough for one and not anything more. Ingredients are cheap and all you need is a microwave.
Sometimes when I didn't really have a meal today I fix myself a cup of this, life's too short to be entirely miserable nonners.
No. 247209
File: 1646267521091.png (708.77 KB, 564x1003, D6092252-9DC9-49C1-A00E-884767…)
I’ve been overeating lately without thinking.
I also count calories too though and always have the urge to go past my limit.
Do you guys know of any mind tricks to hold off on eating? And tips at all?
No. 247332
File: 1646351956299.png (990.09 KB, 640x978, wakxhu2ihf871.png)
nonas how long until I start to feel/see results from going to the gym 3/4 times a week? I am mostly focusing on cardio and some weight work, and I'm eating a calorie deficit. I've only been going for 3 weeks but I'm impatient kek
No. 247344
File: 1646361741302.jpg (27.86 KB, 600x478, 1637952655371.jpg)
A Lotta people who can't squat bodyweight ITT. Its retarded to try to reinvent the wheel and get all these gay ass fru fru routines off of Instagram info graphics.
You're afraid of easily trackable resistance training plans because it exposes you to how little objective, measurable progress is being achieved due to your lack of discipline and ambition. You're going to waste your physical prime and never realize your potential.
Enjoy your limited mobility and rapidly declining bone density after middle age, cowards.
No. 247354
>>247346I don't think the post needs elaboration, but you seem to understand it.
Many posts in this thread are painful to read. Trying to get a better body without learning traditional resistance training is like trying to earn more money without working.
If you follow some of these regiments in the thread, you can tell yourself you're working out the same way people in a Facebook MLM tell themselves they're developing a career.
If you applied yourselves to the same proven effective techniques that have worked for thousands of years, you wouldn't feel the need to put so much thought into your diets because your BMR would be high enough that you could satisfy your appetites without getting fat.
No. 247359
>>247354Ayrt. Ah okay, I get your point and I agree with you but I want to say that restrictive dieting isn’t cowardice. It takes people jumping into the deep end and making things as hard as possible
because of their desire to not go easy on themselves. Nobody doing that lacks discipline or ambition.
anorexia is usually all about self control after all Rather, some women are just incredibly misguided about the right ways to go about body recomposition.
I totally understand the frustration
I‘m >>232182 but your post reads really antagonistic, to the point that your intentions were unclear. I didn’t see any weird infographics and a lot of anons make good, supportive posts. Still, without being condescending to anyone, I like the idea of a new dedicated thread. It’d positively influence a lot of posters/lurkers.
No. 247380
>>247359Some good points were made.
I find it frustrating to see misguided people with low self esteem beat around the bush with fitness by trying everything except compound lifting.
Its intimidating at first, and it makes you feel weak to realize how little you're capable of compared to people with experience, but it is the most efficient, nearly guaranteed path to liking how you look.
Often the exercises and practices people dread the most are the ones that they would yield the most benefit from. After you see gains in a challenging exercise, they switch from making you feel weak to making you feel empowered.
If you're exercising for months or years, and your answer to "how much can you squat? Deadlift? Overhead Press? Chest Press? Row?"
Is just : "I don't know, I don't really do those"
That is just as frustrating as asking someone about their business accounting and getting the answer "I have no idea, I don't keep track because it'll bum me out."
I was antagonistic because I want people to think "fuck you, I'll prove you wrong" but I understand its still rude and unsupportive.
Good luck.
No. 247382
File: 1646402204715.jpeg (101.41 KB, 812x872, 770FEDB6-53E6-4128-945A-4F59FD…)
>>247380Its a little rough in the delivery, but youre not wrong. Im a fatty anon who has been working out and my back started locking up recently, to the point i couldn't physically step up the stairs. I got into physical therapy, and it turns out my hip and core is week, so my other hip and back were compensating.
I also have NEVER been able to squat right. When i was a kid, i remember having foot problems (on the bad hip side), so i figured i was doomed to never squat.
3 sessions in, i do a squat, and BAM! this bitch is flat footed on the floor, form is great, and i can get up from really low- Slav- squats. Im so excited i proceed to squat to show my bf my room mate and even my dad the next day. (Very goofy i know)
Guess what has been the game changer? Resistance bands! I swear by them, and i support trying them out. Many affordable options, and you can use them any where.
Ps, heres the workout i have for this week. My confidence is soaring while I improve my balancing muscles and getting my hip back in function.
No. 247385
>>247382Thats great, good work!
Imagine how fucked you'd be in 30 years if you just avoided the problem and let it get worse instead of addressing it. That is the position millions of people have found themselves in, and its only trending in the direction of getting worse.
No. 247653
>>247344I understand your frustration. I die a little bit inside whenever someone suggest a dead end "training plan" like that. Like people can put in all this effort for years and never get any better. Of course they would shy away from objective measurements at that point.
The sad thing is, it's a self perpetuating circle, if people where educated about progressive overload, proper rest and nutrition ect. they wouldn't need to watch a new "Toned Legs, Thighs & Booty" video every fucking day.
No. 247841
File: 1646589262174.jpg (29.36 KB, 430x650, 1635250834179.jpg)
My progress on compound lifts slowed down considerably and since my main goal is strength, I started bulking 2 weeks ago. 5'7, 140lbs been eating 2500 calories, ~140ish grams of protein. It was really hard at first to be not hungry at the end of the day and intentionally make myself eat more, I was paranoid about waking up fat or something. But I know I need to build muscle right now and I've kinda gotten used to it, not gonna lie already my arms are looking juicier. Anyone else here bulking this spring/summer?
>>247344>>247653Agreed with these. It's really no individual woman's fault but there are a lot of misconceptions. I will again shill the /fit/ sticky for anyone reading:
https://4chanfit.fandom.com/wiki/Harsh's_Worksheet_(WIP) I know it assumes the reader is male but literally all the same principles apply, we just have to lower expectations a bit for the rate of muscle growth and obviously raw numbers of weight lifted.
>>247339Hang in there anon. How tall are you? It becomes even slower as you get into normal levels of bodyfat. Hope you find something that works for you, maybe exercising after work or closer to bedtime so you can just crash after. And lots of protein to help with satiety.
No. 247861
File: 1646596144733.jpg (361.58 KB, 1080x2220, Screenshot_20220216-092202_Rea…)
>>247841Progress on compound lifts inevitably slows down over time. The fact that you're that measured means you're going to/already have a better body than 95% of people, even more so after 30. Pic rel.
Everyone should always set new, more ambitious goals, but don't get in your own head if you don't meet them and try implementing something new whether its routine or food.
One of my biggest gripes is when people think that training principles that apply to men don't apply to women, and women's training should revolve around 3 or 4 body parts purely for sex appeal while wearing clothes that vaccume seal against their ass and vagina.
No. 247892
>>247861Thanks anon, I know it's inevitable that they'll slow and I definitely struggle with comparing myself too much to others. The rate of increase has been that I can add 5lbs to my squat every 2.5 weeks or so, which just feels way too slow for a lower body compound in my first year of lifting. I have been doing them for about 8 months and have gone from the bar to 115, but I still feel so weak since I can't do a plate yet. That's why I'm trying more food since I was pretty much recomping until now.
Your point about women's training also grinds my gears hard. All the ass-focused stuff is just cringy.
>>247889Track your calorie intake and have a goal to hit, if you aren't already. If you have a small appetite it's really easy to think you're eating way more than you actually are. Aside from that, eating full fat versions of dairy and cooking your food in a slightly higher quantity of healthy fats like butter and olive oil is one easy way to add calories
No. 247897
>>247896You can only gain muscle if you're in a calorie surplus, so while you might look more toned and muscly you won't bulk up unless you change your diet too.
That being said, you don't need to do compound lifting or strength training to lose weight kek but it will certainly help, just like any exercise.
No. 247901
File: 1646602282604.jpg (70.38 KB, 856x428, bicep_ex.jpg)
>>247896The short of it is that the average woman doesn't have much muscle on her body to start with compared to the average man, and builds muscle at such a slow rate, that even if you train hard and eat enough it will take years to look bulky or like a bodybuilder. What would you consider too bulky, is the left pic ok but right is too much? or is right ok? Because the right pic is pretty much the steroid-free limit of how women can look, if you have genetically gifted arms at that.
As
>>247897 said, you won't get big unless you eat big. Here's another article about it from just the first google result:
https://www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/ No. 247908
File: 1646603636706.jpeg (24.57 KB, 577x532, 8A273A0F-D5F8-43EA-9DFB-99DAE0…)
How can I get arms like that? Do I cut and then bulk? And how do I do that? I’m pretty clueless.
No. 247913
>>247896Read the sticky that was previously posted.
I know its coming from inexperience, but you've demonstrated another one of my biggest gripes.
"If I do weight training the same way men do, will I accidentally end up looking like a male body builder?"
No. That has never happened and it never will. Men end up looking like that by committing themselves to training for years, having male hormones and physiology, and potentially abusing PEDs.
The only way you will accidentally end up looking "manly" is if you trip and fall onto a steroid needle every week for a few months or years.
"will I get bulky?"
Depending on how aggressively you bulk. When on a caloric surplus you will not lose fat, but after the bulk you will shed the fat more easily and quickly. Every LB of muscle you gain is 50 calories added to your maintenance. Losing 1 pound of fat requires a deficit of 3500 calories. E.g If you gained 7lbs of muscle and kept the same diet, you would lose a pound of fat after 10 days. This is why you cycle between cutting (losing weight) and bulking (gaining weight) until you achieve the desired result.
No. 247917
File: 1646605868854.jpg (159.41 KB, 600x900, curl.jpg)
>>247908Low body fat, bicep curls, and shoulder exercises
I'm glad this thread is getting more activity because /fit/ is annoying
No. 247930
>>247926People have been doing them since before the ancient Olympics which started in the 4th century.
Compounds have so many benefits that every person who doesn't do them at all is missing out to a tragic degree.
No. 247935
>>247933I started in high-school where no one knew what they were doing and you didn't need to be afraid of looking stupid because everyone did, so I feel for you.
Almost everything can be self taught with YouTube and bodybuilding forums. I'll give you a pointer in the right direction though.
Do 2-4 sets of 10-15 reps with a controlled tempo
In this order
Pulling exercises:
Deadlift
Bent over row
Verticle row
Biceps
Pushing exercises:
Squats
Chest press
Overhead press
Triceps
There's a rough routine for the first 8 weeks. Focus on building habit and coordination, correct any mobility hindrances with stretching a couple times a week.
No. 247952
>>247897>>247901Thank you for these answers nonnas! I didn't know that you can't build muscle without a calorific surplus because I've never seen the point in specifically working to build muscle (aside from aesthetic reasons) so I just focus on cardio. Would it be inadvisable to start strength training on a large calorific deficit then? I'm guessing if I can't build any muscle while I start to get into lifting I'll just end up injuring myself lol
>>247913I don't actually think that if I pick up a barbell I'll magically turn into a male bodybuilder
nonnie, it was just hyperbole. But at the same time I knew some girls in school who were stockier in physique than most of the boys, and that only grew with training (for context, I helped out with the girls' rugby team).
I'm not really worried about my arms but my shoulders, because they're already wider than I'd like them to be. I don't want to build muscle around the shoulders because I fear that they'll seem even wider and I'll end up looking like an angry little boy. A friend of mine who's into lifting (admittedly, a dumbass male) advised me against it because of that. So you're saying I definitely won't build muscle around my shoulders if I start doing strength training? I'd only build any muscle at all if I bulked calories?
No. 247981
File: 1646619689084.jpg (344.71 KB, 1625x1826, IMG_20220120_093358164~3.jpg)
>>247924Deadlifts are great, pic related is my progress. Also helps to do bent over row, vertical row and pull ups
No. 247987
File: 1646621604092.jpg (35.32 KB, 720x620, 1639131804096.jpg)
>>247981would you step on my neck please?
No. 248095
>>247981Favorite self post of a mommy er
nonny to date. Damn girl
No. 248099
File: 1646675101538.jpeg (26.48 KB, 300x299, AEAB484F-F429-485E-A65F-612BBA…)
>>248098Bosu ball! Of course you could use something similar, but it would improve your stabilizing muscles
No. 248101
>>248074You should be able to start weight training now. I'm the girl that posted my pic above. I had back pain on and off for 8 years from falling down stairs as a kid. Working out was that only thing that made it go away completely. I haven't had any back pain for a few years now.
Sure you need to have a good form so you don't hurt yourself, but if you're worried that you form isn't good then do barely any weight until you're confident. Squats would be great for strengthening your knees. Can you handle 45lbs? If yes then just do an empty bar. Add 10lbs as you feel comfortable.
No. 248115
>>248102Diet comes second to exercise unless your diet is horrible. That stew sounds very healthy BTW.
Every pro athlete does traditional compound resistance training, as does pretty much every woman that has an idealized physique.
If celebrities and athletes, who's livelihoods and futures depend on their development, all do compound resistance regimens, its because its the only path to success.
Fads exist because there is a lot of profit to be made off of women who feel insecure enough to get motivated to try a beginner routine, and a new diet in the short term. Anyone who makes empty promises and tells them what they want to hear can lift money from them in the few weeks they're motivated before quitting. And then they're back to square one, ready to waste time and money on a new fad.
80% of people who start working out quit within 6 weeks. Making real progress in the gym takes time, learning, and the discipline to stay consistent when you don't feel motivated. Just like almost everything else in life thats worth achieving.
Once you get the technique down, keep in mind the workout should be so hard, that if it were 10% harder, it would be impossible even if your life depended on it.
No. 248118
File: 1646679483692.gif (952.04 KB, 330x238, ovXUL.gif)
>>247981just came here to see what anons talked about in /ot/ and I'm disappointed.
No. 248147
File: 1646685091093.jpg (496.83 KB, 1475x1192, ID_3114.jpg)
>>247987No!! Shes gonna marry me, i have the tris to show for it
No. 248148
>>248143Have tried any of the back exercises that I mentioned for longer than 3 months?
>It's hard to activate my back musclesIt's hard to chew food without chewing
No. 248149
File: 1646685692998.gif (353.94 KB, 112x112, 1638640887624.gif)
>>248147Hello, it's me, the girl with the back. Those are some very nice Tris and delts
No. 248168
>>248161Are you
triggered by finding out you're fatter than the average American woman?
No. 248171
File: 1646689638182.jpg (15.29 KB, 236x328, mecycling.jpg)
>>247978>>247983Thank you for your replies nonnas! But I don't think I'm insecure or anything like that (I've long since come to peace with my shoulders lol I just don't want them to get wider), I've just never felt the need to look, or even to be, strong. Although a muscular physique looks amazing on all the beautiful nonnies itt (you are so gorgeous!) my personal goal has always been to look (healthily) slim and dainty. Of course some muscle gets built in the process of cycling (my fav workout) and other cardio activities I do but I've never considered building it on purpose and thus haven't considered strength training, if that makes any sense? I hope I'm not being confusing.
No. 248175
File: 1646691588970.jpg (25 KB, 500x325, fab.jpg)
>>248147>>247981You did it nonnies, I'm going to start working out
I am already kinda skinny but I'm not tonned yet
No. 248203
File: 1646702679560.jpg (37.72 KB, 960x641, 1640840559862.jpg)
>>247981Looking buff anon, whats your current deadlift best if you don't mind me asking?
>>248147Also looking amazing!
>>248152You won't really feel your back muscles working too much during the exercise itself especially as a beginner, your arms can be a limiting factor since they are also somewhat involved. If you have good form your lats are being hit by pulldowns and your lower back by bent over rows, you have to just trust the process and ofc soreness can be a good sign that they were worked. The first time I did assisted pull ups it felt like it was all arms, but I really felt it in my lats the next day.
>>248171Honestly I'd recommend still giving strength training a go with your goals, you can cash in on the noob gains and after that just focus on losing fat if you want to look more slim.
>>248175>>248195You won't regret it, wagmi ladies
No. 248216
>>248143wait how does having a muscular back feel like, I had a bf who was decently buff but his back muscles were incredibly well developed and I remember him being strong asf, he could do stuff that I didn't think were possible for a man his size, he could lift me up with one hand
can someone explain what benefits back muscles give and how it works
No. 248218
>>248216>can someone explain what benefits back muscles give, and how it works?Sorry, but This is way too open ended of a question. The back has so many different muscle groups (especially interacting with the shoulder) with different anatomy and functions, all with different exercises that target different areas.
Kinda like going to a car message board and asking how engines work.
Deadlifts, rows and vertices rows make back go brrrrrr
No. 248231
File: 1646716831135.png (1.4 MB, 1438x1080, 3839392292.png)
K nonnies, I'm going to start from ground zero & start tracking my progress. I am currently 5'4 and 127 pounds. I have no gw I just want get and look physically stronger. The only saving grace that I am not completely noodled out is that I work a (somewhat) active job and have to lift/move furniture occasionally.
I think my biggest struggle will be forming a routine around this.
I had a gym memebership that unfortunately went to waste after covid (ops kek). I never did the bar weights I only remember I could do 70 lbs on the leg machine.
I'm thinking about joining another gym and going mostly at nighttime, 1) because I have more energy and feel more restless at night and 2) because I am kinda self conscious and I heard there are less people there I really don't want obnoxious gym scrotes to talk to me, gym ladies are fine though
No. 248288
>>248099I have some resistance bands and I think the gym has those bosu balls so I'll add that in as well. I definitely have a weak core.
>>248101I wasn't sure if I was being overly cautious with going to just body weight workouts or not. I want to lift but the injury spooked me. I'm glad to know it should be ok to incorporate the bar at least while I work on my mobility this month. Will also probably focus more on the foundations again. I was probably rushing to increase weights too quickly since I hadn't been to the gym due to lockdowns and overdid it in the first place.
No. 248325
>>248164nah, they're being condescending, and i'm not the only one who noticed
>>247353 >>247358 also
>muh triggered fattie?? >>248168they've been going on for days saying if you're not lifting weights you're a retard, quoting wrong information (no, an extra pound of muscle doesn't burn 50 calories, and bulking and cutting is stupid). moid or not anon it's annoying me kek
anyway i already lost the weight that i wanted so i'm taking myself out, sorry for sperging kek best of luck to everyone!
No. 248341
File: 1646776202525.jpeg (409.63 KB, 1707x2560, 5F7DEFE5-061B-4243-B0D2-54B6AE…)
has anyone here done the starch solution for weight loss? i’m extremely mentally burnt out from counting calories and i feel like this is the only way i can lose weight without counting (since it’s an extremely low-fat diet that emphasizes low caloric density whole foods).
i only want to lose about 10 lbs
No. 248342
>>248325I'm not sure what the exact numbers are but just by having more muscle, you do burn more calories just existing than someone who doesn't. So cardio is good for short term weight loss but muscle is the key for helping you keep it off.
>Bulking cutting is stupidNo it's not. I'm back anon and adding on some extra lbs helps me lift a lot more. I just gradually lose it for the summer when I'm going to be wearing less and care about looking good and put the weight back on in the fall
No. 248346
>>248344it’s not carb cutting, it’s low-fat whole food vegan. super high carbs (mostly from starches and green veggies/fruit). i refuse to do low carb - i think it’s depressing and unhealthy.
i am pretty active already. soup is a good idea! i need to work on food prepping more
No. 248353
>>248348i’ve seen some content from people like healthy emmie & plantiful kiki on youtube. you can also search for “mary’s mini starch solution” on youtube & you’ll see some videos of people showing what they eat for weight loss on this type of diet.
i was strictly whole foods plant based about 1.5 years ago & it honestly worked really well - i was eating at a pretty slight deficit, super high carb & super low fat and the weight was just falling off me. mostly walking for exercise. but sadly i started eating vegan junk food & it’s been hard to get back on it.
calorie counting is so mentally exhausting & i’m just fed up with it at this point. i don’t want to weigh or measure my food anymore and spend time calculating all the numbers for my food. i just want to eat when i’m hungry, stop when i’m full, and lose weight.
No. 248361
>>248353I have the same problem nona, I've been vegetarian for 5 years and vegan for one, but it never made me lose weight because I still eat unhealthily. I just eat a lot of processed junk and it's so addicting. I know I would lose weight if I stuck to whole foods, but It feels so difficult.
I agree with the calorie counting. What's really frustrating for me is that It seems no matter how slight my calorie deficit is, I still crave more and it has always been like this ever since I first tried dieting. If I am to eat "satisfied" or "full" I will 100% have surpassed my daily calorie goal. If I ate how I wished every day it would probably be in the 2000-2500 calorie range which is way too much for me, even maintenance wise, let alone weight loss. I do suspect veganism has helped me maintain my current bmi and helped prevent me spiraling into obesity, but it hasn't magically made me lose weight.
I really want to find a diet regimen that doesn't involve calorie counting and has a decent amount of volume food wise that would curb my hunger as much as possible. I've considered seeking a dietician's help but it's pretty expensive and it feels like a waste of money if I haven't tried everything else that's free first.
No. 248370
>>248361>If I am to eat "satisfied" or "full" I will 100% have surpassed my daily calorie goal. If I ate how I wished every day it would probably be in the 2000-2500 calorie range which is way too much for me, even maintenance wise, let alone weight loss.i feel this very much. dieting has ravaged my hunger cues. i can EASILY put away 4,000-5,000 calories and still feel hungry. also like most dieters i tend towards extreme black-or-white thinking so if i go even slightly over my “calorie limit” i just say screw it & eat whatever i want and vow to start over the next day. i’m sure that’s familiar to a lot of people. it’s a horrible rut to get trapped in.
i think the solution is really to prioritize whole & unprocessed foods. vegan foods do give you an advantage in this regard since meat & dairy are usually relatively calorically dense. if you stick with potatoes, sweet potatoes, rice, oats, quinoa, squash, broccoli, kale, carrots, bananas, apples, lentils, edamame, beans, etc. it’s extremely hard to overeat. & the carbs give your brain/body fuel so higher resting energy expenditure plus the fiber keeps you full/signals satiety. i think the best way to lose weight without calorie counting is to eat WFPB. processed foods just hijack your appetite and hunger and fullness signaling way too much.
i’ve also been looking into the way low-fat plant-based diets work in the body too. by keeping your carbs high and your dietary fat extremely low (like < 10% of your intake low), you elevate your insulin sensitivity. which means your body stores your energy intake as glycogen rather than fat. look into walter kempner rice diet & dr john mcdougall if you want to learn more about that.
No. 248375
>>248356Thanks :)
No I don't use a belt or straps right now. Might consider once I get to 2 plate. And I do conventional
No. 248376
>>248325>"I appreciate this advice">nah, they're being condescendingI'm not condescending, you just can't take advice that doesn't just tell you you're already perfect the way you are, you're already too hard on yourself and don't need to be more disciplined etc.
>if you're not lifting weights you're a retardHonestly, yes.jpg, avoiding any kind of physical labor and being as weak as a child until you atrophy into a cripple in your mid 50s IS retarded. Like CHOOSING to never learn to read.
>no, an extra pound of muscle doesn't burn 50 caloriesYes it does. Every pound of muscle adds another 50 calories/day to your BMR
>and bulking and cutting is stupid). moid or not anon it's annoying me kekHuh…. you sure sound arrogant for someone who hasen't posted body. I guess either you're wrong, or millions of coaches and athletes who value results above all else.
>i already lost the weight that i wanted so i'm taking myself out,Have fun gaining it back.
Intense exercise builds character, which is why you're still such a whiny weak little bitch both on the inside and the outside.
Link a video of yourself doing a single pull up and ill delete this comment.
No. 248379
File: 1646785636009.png (124.54 KB, 344x342, 1635941694875.png)
>>248377Maybe I will, since you're begging
No. 248477
Samefag as
>>248474 and yeah its def a moid. Look at this.
>>248161 and
>>247861 where it looks like this is a moid seething that women are fat, there's a fat graph in theit cameraroll too and the vacuum youe vagina thing sounds so wrong, no woman would say a sentence like that.
No. 248491
>>248370>also like most dieters i tend towards extreme black-or-white thinking so if i go even slightly over my “calorie limit” i just say screw it & eat whatever i want and vow to start over the next day. I feel this so much kek I really have an all or nothing mentality and I think it's the main thing that has stopped me from making progress in my health journey. When I decide to start eating healthy it has to be 100% clean and if I slip up I feel as if I've ruined everything and I might as well eat whatever. It's such an exhausting cycle that leads nowhere. But I guess the good thing is that we realise the problem, that's the first step to making change.
Thank you for all your recommendations, I will be checking them out! I think I'll stick to WFPB for the time being without going on any specific diet regimens to see how that works out. I'll report back after a while and tell how it's been going.
No. 248533
>>248529Everyone has good and bad periods. Its a lot easier said than done, but you need to just accept that bad periods happen and get back on the horse. 6lbs is something you can recover from, especially since you already achieved it.you should also have a conversation with your bf about surrounding you with junk food you have difficulty resisting.
>exams are coming and I'm stressed and busy as it isI feel for you, but remember that most people you see with goal bodies also get stressed and busy, but put in time when they can regardless. Its not easy, especially because shit happens, but you CAN do it and you WILL make it.
No. 248543
>>248529so as is your BMI is on the lower end of healthy. i totally understand wanting to be slimmer for aesthetic reasons, but i don’t think it’s necessary to lose 2 lbs per week. the weight you lose more slowly is the weight you keep off for longer, and you’re only aiming to lose like 5 lbs. plus if you’re recovering from binge eating too intense of a deficit might backfire &
trigger even more binging.
i would aim for .5-1 lbs weight loss per week by eating at a mild deficit combined with walking & resistance training (this can just be bodyweight/calisthenics/resistance band stuff). after a month and a half of this you’ll be at your goal
No. 248551
,
>>248543Thanks for the reminder! Yeah, I dealt with severe anorexia for years before exercise bulimia/binging issue started at my lowest, so it’s hard to cope with being scared of feeling like my body is out of control again. I went from BMI 11 to 24 from the above, then progressively down to my pre-ED weight again and have maintained the loss for several years now, so I know I’m capable of sustainable healthy weight loss and should be able to lose this too, but. Ugh.
>>248533I’ve had SO many conversations with him and I feel like our lifestyles may just be incompatible. His family is insanely rich so he orders large amounts of high cal food all the time (but stays skinny since he has no problem stopping eating himself) and isn’t into exercise like I am, so my weight always goes up rapidly when we see each other for days (temporarily LDR but visit every 2 weeks). He wants to cook and work out but gets defensive when I bring up actually following through, so if it keeps being an issue, I might have to prioritize my health/recovery.
And yeah, it’s more so that I have the bad habit of prioritizing things like exercise over studying sometimes, so attaining balance is hard. But I’ll try my best all around even if things don’t go perfectly! Thanks for the encouragement.
No. 248554
>>248548i don’t think it’s cause of HAES. if anything women have to overcome more implicit bodyshaming than men do. i think it’s cause we have a shitty food supply that for the average american is 80% seed oils, animals pumped full of growth-stimulating antibiotics and hormones, & dairy (same thing there) plus endocrine disrupters in the environment. plus birth control/SSRIs being widely used by women. girls are having puberty earlier (which tends to predict greater fat accumulation) and women’s hormones are being messed around with a ton which can really impact their body composition, appetite, etc.
add cortisol from chronic stress and sedentary lifestyles from office work and minimal public transit/walkability. it’s almost a miracle anyone manages NOT to become obese given these conditions.
No. 248665
>>248474I agree that they're likely a moid, but not for the reasons in
>>248477 The main tells on my end are the writing style + the constant insistence on "post body". Like, anons here will accuse others of being fat/having bpd/etc. but asking for pics of anything as "proof" of what you're saying is
valid/correct is a very moid thing to do (see: /fit/ /ic/ and any other board about creation or fitness). My verdict? Scrote or a pickme poisoned by /fit/ (if you're not larping and are one of the anons who posted pics, WOW I want muscles like that I wish you more gains and lolcow integration)
No. 248724
>>248674>>248690>>248695Nta and haven't been involved in this discussion at all, but I have to laugh at the rollercoaster
>two buff anons post progress>REEE step on me mommy beat me up >topic turns to self discipline and what it takes to actually get that body>Moid! Scrote! Condescending! Integrate!Whether or not the sperging is coming from one of those buff anons, several people, or a badly integrated moid, the facts are the same. There's a 98% chance the buff anons agree with the sperg even if they're too polite to say it themselves.
This board is full of overweight NEETS and ex anachans, two groups who are severely
triggered by the idea of discipline. They love the idea of looking like a sculpted strong MC but refuse to accept that it comes with a side of superiority complex, a harsh no-excuses attitude, and cringy obesity stats saved on your phone. So they start nitpicking and dismissing because they want to admit their hot back mommy probably thinks they're weak. Cope and seethe.
No. 248725
>>248506You don't have to go to /fit/ just read the sticky. The sticky is actually great information.
>I disengageYou shouldn't turn your brain off when presented with new information that you don't agree with
No. 248741
>>248739Honestly, there's nothing concrete getting in the way, I don't have kids and I did manage to previously be consistent for a little bit and organize my sessions around working, and it didn't leave me exhausted or anything.
I do work full time and sometimes I have to catch up on work, but I feel like I'm just making excuses when that happens. I think it may be the anticipation of going to the gym that is stopping me, if that makes sense?
I'm not even anxious when I'm there and I just do my own thing and challenge myself, but every time I get dressed and get my stuff together ready to walk there I get that bubbly anxiety stomach feeling and I overthink how I look and sometimes I feel silly and fat walking in (although i never judge other fat people at the gym ofc). When I'm actually at the gym it's chill and I enjoy it, but just walking there and getting dressed feels like a mountain to climb.
I do actually have the time to fit in 4-5x a week as I've worked out a schedule, but I honestly think that I'm just lazy sometimes and burnt out from previous work, and it starts a vicious cycle of being lazy-> having less energy because less exercise -> getting even more lazy and used to not exercising -> haven't been to gym for 2 weeks.
I don't even want to be 'motivated' so to speak because I know I need to treat this as a habit and something I need to do for the sake of my health.
There's also been some previous times where I have genuinely got sick and simply couldn't go to the gym, but picking up that routine and consistency again is so so difficult.
No. 248746
>>248741Yeah I totally get that. My advice is to try workout in the morning before work, something about doing it first thing leaves less room for overthinking and anxiety to build up. It's really key to get enough sleep too so you don't dread the energy expenditure of exercising.
My second tip is to join classes or get a trainer rather than relying on only doing solo workouts. That's the only way I stay consistent, no matter how I feel I know if I don't go, there will be someone checking their watch and noticing I'm not there. It's also nice to have those little friendships in group classes, you start to see familiar faces and have a bit of banter,but I guess that depends on your personality.
I know it's a luxury expense for most people, but I'm not "rich" I just decided I'd rather pay for the trainer and classes and have a healthy body, than pay for more physiotherapy for my back, and seeing my mom get sedentary related illnesses was a wake up call as well.
The key is to accept who you are and stop hoping you'll turn into a more motivated or consistent person next week, you know? Set yourself up so failure is more of a ballache than success.
No. 248759
>>248748I mean, I asked one very negative person to post body and realized my mistake immediately. If one comment like that is what makes you decide to not start exercising, you were probably never very serious about it.
>>248724>They love the idea of looking like a sculpted strong MC but refuse to accept that it comes with a side of superiority complex, a harsh no-excuses attitude, and cringy obesity stats saved on your phone.I'm trying to be a little less abrasive, but there's truth there. For me its years of leading thirsty horses to water only for them to nervously tip toe around it, not drink, and then walk away. People know that at no other point in history was it common for humans to get ZERO exercise, and maintaining your health means exerting yourself. That's all common knowledge, but they often just come up with copes and delusions to avoid the work. Exercise is torture and you are your own dungeonmaster. The wisdom it teaches you is that the most powerful thing about humans is your ability to subject yourself to suffering to achieve a worthy goal. Wish not for lighter loads and smaller obstacles, but the strength to overcome them. Sedentary people wish for an easy path and smaller obstacles, but that is out of their control, and they're getting weaker all the time. When going gets tough, the weak die.
No. 248837
>>248724>>248725Illiterate retard. The topic started earlier than that and nobody has argued against or dismissed any fAcTs. Issue was taken with the assumption that a lack of understanding indicated a lack of ambition/discipline. Only one poster said weightlifting was stupid and everybody disagreed with her. Op has been called unnecessarily antagonistic and condescending because they were. It sounded like crazed maleposting and anons are not lazy or whatever for pointing that out. Especially since /g/ has had a moid troll shitting up threads all week.
The person in question isn’t either photo poster and it wouldn’t matter who back anon agreed with because she herself doesn’t type like a moid, so isn’t annoying. Why did you jump into this thread just to skirt around the point?
Effective bodybuilding/fitness also doesn’t
come with the asshole crap you’re defending. Any functioning adult could tell you that attitude is over the top and it’s exactly why people were put off by the /fit/ sticky recommendation. There’s nothing odd about expressing this. You think gyms are all just full of assblasted incels?
Belligerent self aggrandisement isn’t “character”. Strength training can be genuinely fun compared to some other forms of exercise and it’s usually excessively weak minded scrotes that rely on the whole 24/7 negative-reinforcement-alpha larp to stop themselves farting back to McDonalds. The same narc autism that made you post so arrogantly in a thread you barely read.
I’d also like to say that I don’t care much anymore since they’re posting fine and probably aren’t going to out themselves as a man. I 100% don’t mean to insult anyone else in this thread.
No. 248842
File: 1646967898615.jpg (48.71 KB, 634x590, 36a2dc1e58e383dfdd80c87c390b39…)
I'm not sure if this thread is the best place to discuss it since it's not about personal accountability per se but more sports, but has anyone here done olympic weightlifting before and can share their experience? It seems super fun not gonna lie. I started doing strict overhead press recently and it made me want to branch out into more overhead lifts.
No. 248888
>>248837Woah woah woah, whats up with all the spacing?
squirts into spittoon thats not how we INTEGRATE 'round these parts.
No. 249216
>>249201It does for me, but I like to do short bursts of it before my workout/ when i wake up in a anxious state.
Also, im considering looking into teaching materials regarding fitness and nutrition. Any anons in school? Any recs?
No. 249249
>>249240>I just recovered from cvid and keep reading that exercising can make it more likely to get long cvid?You'll know if you're overdoing it if you have trouble with stamina/ recovering, but you're fine if you don't go 100%. Sucks that your gym shut down. If you can afford it, having some cheap equipment at home can be a great investment.
Good luck.
No. 249307
File: 1647164477578.png (827.85 KB, 540x810, Dk-4t9RW4AA8Ufl.png)
Sweet nonnies, I hit my breaking point. I spent the past year working with a dietician and physical therapist. After doing everything "right," I've seen no progress. I've actually gained weight. My body scan shows I've gained a good amount of muscle, which I'm happy about, but my belly just is not going anywhere.
I'm pretty confident I have PCOS based on some symptoms and literally the only way I have ever been able to lose weight is through following a keto diet.
I'm planning to restart keto on Monday to see if I notice any improvements. I'm terrified of getting back into some bad ED habits, so I'm open to any tips you have. I already do IF (16 hr fast) and I feel fine doing that. I do a variety of workouts as well so I don't get bored. I'll be back Monday next week to report in!
(pic is my /fit/ queen)
No. 249325
>>249307Nona, consider instead of keto going carnivore, but with lots of dairy added to it, exclude milk.
This helps reducing inflamation and autoimmune responses.
No. 249328
>>249307low carb + intermittent fasting is a recipe for high cortisol (= belly fat), low energy, poor thyroid functioning, poor sleep (=less fat loss), more stress, & eventually possible insulin resistance.
women should not fast regularly except for 8-12 hour overnight fasts. it’s much more damaging to women because of our hormones than it is to men. nor should women do low-carb diets - our bodies are very sensitive to perceived famines & keto/low-carb essentially hormonally mimics a starvation state.
your “belly” if you really have one and it’s not just body dysmorphia (which seems possible given your ED history) might be stubbornly sticking around because you’re depriving your body of carbs and flooding it with stress hormones. if you’re concerned about PCOS you should get appropriate medical testing done but please anon, don’t continue on this sad undercarbed path. people - women especially - need carbs. they are vital for health, vitality, happiness, & beauty. & please don’t listen to the mentally ill carnivore anon, there is absolutely no need to go on such an unhealthy and bizarre and restrictive diet.
No. 249335
>>249307As other anons said, definitely see a doc about PCOS, self-diagnosing and then self-medicating with a restrictive diet is exactly the ED behaviour you want to stay away from.
Sending you love and luck anon!
No. 249337
>>249201 Yes, it's done more for my mental health than therapy ever did. The trick is to be consistent and do the right types of yoga for your goals. Vidrel is my favorite online instructor and she has a great range of yoga for specific moods or problems. Her hip openers saved me a lot of physiotherapy.
Definitely balance it with cardio and strength training to get more benefits from its core and flexibility training. I treat it as a warm up, cool down or active recovery exercise.
No. 249343
>>249328 >>249334
>>249335nonas, thank you for your honest thoughts. I try to solve all my problems by myself and I got fed up along the way when the people I paid to help me with this didn't get me far. for context, I am obese by 45 kg and experienced rapid weight gain at the start of the pandemic.
I think you all are right, I do need to understand what is medically wrong, if anything. I'm honestly a bit scared that I'll end up without answers. but I am going to try!
I appreciate you putting me in check. I'm not going to start keto. I'll report back!
No. 249400
>>249328I will never understand the whole "no carb diet" thing especially for women, it was always just a fad diet quick way for us to starve ourselves and end up with cortisol bellies and humps on our necks.
I cannot imagine working out or lifting weights without having some form of carbs beforehand, even if its just cereal or fruit. It seems wild that it's promoted to deprive your body of something it needs nutrition and energy-wise.
No. 249406
>>249400>>249328I agree that she should see a doctor first, but I have no idea what you mean by "cortisol belly" or the other stuff because I have PCOS and low carb is a blessing to me. A lot of PCOS women already have insulin resistance and that's exactly why cutting the carbs (aka sugar) helps. My family also has a big history of diabetes so that's also a factor.
I allow myself to have the occasional treat when I do low carb, but I had no fatigue, very low visceral fat even after gaining back, no brain fog, no hunger and even my skin cleared out, which was the most surprising for me. I can't comment on the sleep though because I've always had insomnia.
Of course, check your doctor before hand, maybe you don't need to cut the sugar like that, but this fear mongering is a bit weird as well.
No. 249441
File: 1647213406541.jpg (31.61 KB, 415x388, Current Meal Plan.JPG)
Is my current meal plan good for my lifestyle?
I work an office job full time and do 45 minutes of light cardio 5 times a week after work. I wanna loose belly fat and maybe tone a little.
>165 cm
>64 kg
>26 y/o
No. 249495
>>249407I feel you
nonny the motivation is so hard when the results take so long! I had a pretty successful day of IF and I’m hoping tomorrow I’ll be able to combine some cardio and even better choices tomorrow
We can do it x
No. 249498
>>249441Looks alright to me besides the Jello, it's basically sugar water so you could swap it for fruit for more fiber or pick a more satisfying sweet. But maybe jello sparks joy for you idk!
The devil's in the details when it comes to nutrition so I think this is a decent guide but you could still plug in a few days of food in My Fitness Pal to make sure you're getting enough calories, calcium and fibre, not overdoing it on oils and sugar.
No. 249571
File: 1647292706670.jpg (33.74 KB, 640x360, 4580397540435.jpg)
>>211074From 0-20 pull-ups, exercise program by female marine M.J. Posey.
Breakdown/Overview:
https://www.marines.mil/Portals/1/Docs/SecretToPullupsHowToGoFrom0To20.pdfTraining Guide:
https://www.marines.mil/Portals/1/Docs/PullupTrainingGuide.pdf>I needed to increase my max set of pull-ups—fast. I had challenged a peer to a pull-up competition who said it was impossible for any woman to do 20 pull-ups. I bet him that I would not only do 20 pull-ups on the next PFT, but that I would do more than him>In 8 weeks, I added 8 pull-ups to my max set. I did 22 pull-ups on the PFT and beat my competitor by 3 repsI figure this will be interesting to some anons. Tl;dr anyone of either sex can get good at pull-ups. Do not use machines or bands if you can't do one yet because they don't properly work all the muscles involved in the movement. If you have someone to train with you can do partner-assisted pull-ups, but if not do whatever you can like negatives or partial ROM pull-ups. Practice them with good form 3-5x a day, 3-5x a week. Do not train until exhaustion/total muscle fatigue because this places unecessary stress on the body and will slow your progression time. You should aim for 1/3 to 1/2 of your maximum capacity every time you do one of your mini sets in a day.
No. 249671
File: 1647324582829.png (258.99 KB, 1080x411, pullup.png)
>>249571Wow, thanks so much for sharing this, it's really informative and inspirational. I train chin-up negatives, jump-ups, and assisted and can do one 5lb assisted, but have been stuck there for weeks and it feels infinitely harder unassisted. This explains why. I think I'm going to order a doorframe bar so I can do more negatives throughout the day.
The psychological barrier she mentions for women training them is also fascinating, it's something that seems common throughout fitness. Everyone has low expectations of women's strength which plays a big part in limiting how hard we push ourselves, and how many women even bother training strength. I was also really surprised when she mentioned the study where women with 29% bodyfat could learn pull ups (presumably in a reasonable time frame without going down in bf% by a lot), I would assume a lower % would be required.
No. 249720
>>249571tysm anon, being able to perform an unassisted pullup is actually my primary fitness goal right now so i’ll be devouring this resource. my trainer has had me working with a band but have not seen much progression with it (as in i’m no closer to being able to do one on my own).
>>249671>I was also really surprised when she mentioned the study where women with 29% bodyfat could learn pull ups (presumably in a reasonable time frame without going down in bf% by a lot), I would assume a lower % would be required.kind of a pet peeve of mine when people think women’s bf % should be low just because men can afford to be super lean (not directing this at you, just at the “fitness” community in general). it’s not too surprising when you consider a woman who’s lean enough to have amenorrhea probably wouldn’t have the strength to perform at her best.
No. 249783
>>249671Glad you found it helpful. I can currently do 1-3 standard pull-ups (depends on how crazy I trained the day prior) and similarly feel like I've been stuck here for ages. I had heard of Pavel Tsatsouline and his "grease the groove" method which she references in the overview and I guess it's so obvious it's easy to overlook. Basically, if you want to get good at something, practice it frequently. I was most surprised about not training to failure, since AMRAP is pretty common in a lot of programs. Nice to know you don't have to kill yourself to progress and that the nervous system plays a role alongside muscle.
>Everyone has low expectations of women's strength which plays a big part in limiting how hard we push ourselvesAbsolutely, so many women feel defeated before they even begin when there are boundaries being broken all the time by those who stay focused.
>>249720Good luck anon, that's great you're already training regularly and I'm sure you'll get there. Totally agree about bf%s, it's so different between the sexes and biologically we're fully intended to hold more fat. Doesn't mean we can't be strong too though. It was so satisfying to read how Posey not only beat the guy who said women couldn't do 20 pull-ups, but he ended up falling short of 20 himself.
No. 249805
>>249747Not the same anon but similar boat 170 5’3
Did IF for the second day in a row yesterday and managed to not drink booze in the evening which I think currently is my biggest source of calories ! Stay strong for today too
No. 249983
>>249809Enjoy your noodles, move on and get to the gym today/tomorrow
nonny. You're allowed to have treats and indulge in a nice meal now and then or else youd just go crazy. Just accept what's happened and get back on the wagon, it's not going to kill your progress unless you overthink it and start to hate yourself for it. Good luck!!
No. 250071
>>250056do you restrict the day after a binge or try to avoid food out of fear of binging? cause if so that really needs to change. trust me, i did that & got caught in a binge/restrict/binge cycle for like a year. it was misery. you really have to make sure you eat regularly, good portions throughout the day (morning, noon, & night). don’t listen to your bf - the solution isn’t to eat “less” per se. it’s to eat a higher volume of whole, calorie-dilute foods (potatoes, rice, oats, fruit, vegetables) at regular intervals throughout the day so you stay satiated and don’t
trigger the binge urge as much.
good luck anon! & don’t beat yourself up too bad. the worst thing you can do is think you’re somehow a failure for a binge. many many people have been there before, even those who would never admit it.
No. 250208
>>250149i did for a short period but i was also extremely underweight, had no period, no sex drive, & cold all the time.
sadly i think it’s just not feasible for some people without cutting to a dangerously low bf%
No. 250273
>>250149Kind of similar to
>>250208 I had them for a time but then I went through a bunch of emotional turmoil and ate my feelings and I'm back up to maybe 23% body fat if I had to guess. But yeah, you just have to have very low bf, like <16%. The more you build them up the more likely they are to show even when you're fluffy, but it's more subtle. One thing that helped me was doing a lot of HIIT because it burns so many calories and revs up your resting metabolism. Eat clean and cut until you reach the point you want to be then you can just maintain if you want.
No. 250675
File: 1647680140641.jpg (37.54 KB, 716x420, 654938504352.jpg)
>>250633You sound skinny fat, start lifting weights and build some muscle mass. Eat more, make sure you're consuming 1g of protein for every lb of weight every day. Sounds counterintuitive but you need to grow muscle to replace the fat. Your weight probably won't fluctuate much but you'll see your figure change from flab to firm.
>>250639We all have stubborn areas of fat but it's probably a matter of recomping as well. Your exercise sounds decent but diet is 80% of results. If you're low weight time to bulk, start building a bigger foundation of muscle then you can cut again to get rid of the excess fat.
No. 250733
File: 1647710467061.jpg (40.89 KB, 564x752, f15f923ff6460a0bbb3e02ba2a0638…)
This probably makes little sense, but I'm training for my surgery. I have cancer and trouble with eating atm. I will probably get sicker and I'll definitely be out of the running for a bit after the surgery. I don't want to waste away, it would only make recovering more difficult probably. My PR's 2 years ago were 88/99/147kg, idk what I can do now, but I want to try to maintain my weight and strength as much as possible. I know some people say you should starve the cancer, but that would probably only create more problems.
No. 250739
File: 1647711604444.jpg (22.72 KB, 367x352, 34543534645ert4e5.jpg)
>>250733Don't starve yourself, it does nothing to the cancer and only causes you to be weaker which wouldn't be good if you are getting surgery. Eat protein rich meals and get enough of fruits and vegetables too. Avoid salty food for the time being as you have to for the surgery anyway. It would be good if you made meals ready for yourself after surgery so that you don't have to cook and just pop it in the microwave. Walks and just some light exercise will do just fine after the surgery until you have recovered. Eating at meal times and at least exercising for 30 min a day goes a long way
No. 250754
File: 1647720067873.jpg (35.51 KB, 564x564, e2557274f47a36333c7df37dcb820f…)
>>250739Yeah, that was what I was thinking! I try to eat mostly wholefoods, never added much salt before either. Soups and very liquidy oats or a vegetable-fruit smoothie with protein powder on difficult days. Sometimes electrolyte drinks or coconut water on really bad days. I try to stick to solids as much as I can though. And good idea, I'll probably not feel like preparing food after surgery kek
No. 250892
>>250754I don’t have cancer, I do have an auto immune that makes me really sick and makes eating difficult, so maybe this helps? You can always blend a fruit with a lactose free milk for a simple smoothie. I like two frozen bananas and a cup of milk. You can drink warm liquid jello if your stomach is really bad. I had a manager who was on chemo for lupus and she said it helped her. If you have a crock pot or pressure cooker you can make me big batches of soups and broths.
If your really nauseous you can try ginger or mint but I’ve found it depends on if you want the band on your stomach looser or tighter and that would depend on your type of nauseous. I also like honey and almond butter sandwiches as something easy and higher calorie to get down.
I would avoid coffee and acidic things that are difficult and focus on higher protein content in the meat your eating. Meat and protein are harder to digest so they take more energy so if you can try to focus on getting the most out of what you can keep down.
You can prep frozen things like stickers or dumplings and heat them up by boiling them in bone broth. Freeze portions of soups for easy defrosting and reheating.
I suck on ginger candies when my medical treatments (they’re just crystallized ginger.).
One thing to keep in mind is to try to keep something on your stomach. As much as it sucks try not to eat one meal a day. Going so long without eating is going to spike your blood sugar when you do eat and if you end up where I was at my lowest weight while in medical it’s not a fun time when that happens.
I wish you luck nonni and I hope everything goes well.
No. 251737
File: 1648175656604.png (901.47 KB, 541x816, 438924032742436.png)
Here's a little summin for all the "but I'm gonna get buuulky if I lift weights" anons but also can someone tell me what the hell is going on? She's lifting 340 lbs, that's like 3x her body weight. Why is she not at least a
bit bigger? I'd mistake her for a flimsy cardio bunny if I didn't know better. Female powerlifters obviously don't turn into men but they do tend to at least get "thicc" with visible muscle. How is it possible that Jannetty can lift that much but still be
so tiny?
https://www.tiktok.com/@lovelyjoyy_ No. 251738
File: 1648175705537.jpg (174.4 KB, 740x925, 859437594353.jpg)
>>251737Here is Monica Granda for comparison, more typical powerlifter body type I'd expect.
No. 252124
File: 1648399932550.jpg (85.66 KB, 750x750, Meg-squats-biography.jpg)
Nonnies who lift weights, what are your favourite chest-oriented exercises?
I do an upper/lower split but often find myself neglecting my chest even though I wanna gain more definition and muscle there as I personally don't like having a lot of boob going on. I already do barbell rows and delt flys but I don't even know where to start for more focused exercises for that area. I'm thinking bench press, but on the floor because the benches are always swamped by moids.
Can you recommend any other good exercises for me? I'd prefer stuff with free weights but I'm down to use machines if necessary.
Picrel because I'm manifesting arms and shoulders like Meg.
No. 252150
>>252132You have to gradually build up to it. Or force it until you almost puke. Tried both and the first one works better if you have a job lol
Also try drinking your calories, it's supposed to be easier.
>>252124Bench and pushups, the simpler the better imo
Now, does anyone know how to calculate your rpe? Every time I try to use a calculator I get confused
No. 252157
>>252150To add. Liquid with a cream and nut butter base with protein power can get you to a fuck ton of calories. Had to do it when I dropped weight to fast being really active.
You can also try making protein bars. Made some for a vegan ex of mine who had problems bulking. Layer of nut butter. Layer of corn flakes or quinoa flakes. Layer of nut butter. Layer of dark chocolate. Chill it. Eat it as a bar.
No. 252161
File: 1648409398559.jpg (266.5 KB, 1300x1034, dryed-soy-meat-16529973.jpg)
>>252132Try vegetable protein sources instead. Much cheaper than meat and no cholesterol. Any kind of legumes are good, soy and its products are fantastic. Soy meat like picrel is 50% protein and I can buy it for like 2€ for 350g pack. Also soy protein isolate is cheaper and higher quality than whey protein powders.
No. 252256
File: 1648479203527.jpeg (Spoiler Image,406.8 KB, 828x1054, 9801C6D5-1457-4CCD-BD83-9CD460…)
>>252195You cant do any workouts? Not even bed-adjusted ones? Can you elaborate a little more?
Ill keep looking into metabolism though
No. 252714
>>252707The people claiming that are PTs trying to sell themselves and idiots :)
PTs are notorious for being horrible con men and scumbags, even really famous and acclaimed ones. You could 100% lift on your own if you get a good routine (we can help), look up youtube tutorials, and check your form (including mirror and maybe even videos you take of yourself!). The problem is that a lot of people go into the gym with no plan whatsoever and ZERO knowledge of form.
No. 252739
>>252707Fwiw I walked into a crossfit gym a few days ago to give it a try after exercising on my own for about a year. The trainers kept commenting that I had great form, "do you work out? You're past a beginner level" and I kept up with a lot of the regulars. I'm not god tier or anything, but I would say I have a decent level of fitness. I literally just watch videos at home and train with dumbbells and a lot of single leg/arm movements. It's not sexy or glamorous but I've gotten stronger from it and never injured myself past an occasional sprain. I totally agree with
>>252714 and would say start with light weights, watch videos on form and compare yourself in a mirror. You will know as you start getting into heavier weights whether something is feeling off. Never compromise your form to rush progress and pay attention to areas that seem more than normal sore after workouts so you can adjust accordingly. You will be fine on your own just taking basic precautions.
Listen to your body and it will tell you how hard you can push it. I also really recommend isometric stretching. I never realized how linked flexibility and strength are before I started working on both. It really helps to avoid getting overly tight after difficult sessions. Foam rolling is also a godsend if you can't afford expensive massages every week like most people.
No. 252862
>>252857If you want to eat healthy, you have to make it the easiest option by making food in advance so that when it's time to eat all you have to do is get stuff out of the fridge and maybe reheat it. Of course, you will end up having to make meals fresh sometimes, but try to make enough so that there will be leftovers. Harder vegetables like asparagus, green beans, cabbage, carrots, etc. will last 3 days or so in the fridge when made into a salad and dressed (I recommend blanching the green beans and asparagus first), and the fiber will keep you full longer. Cabbage can last up to two weeks in the fridge if you don't mind it becoming a bit pickled, and you can always freeze leftovers so they last longer. Invest in a rice cooker and freeze portions of the rice as soon as it's done so you can just pop a serving in a bowl and microwave it later. Protein is a little trickier since most meats taste a little meh when reheated, but fattier cuts like chicken thigh will survive being crisped up in a pan a second time. One-pot meals like stews and curries also keep and reheat well, but I recommend having some vegetable sides with those because it can get tiresome to eat the same thing all the time. Eating this way requires planning ahead and can be overwhelming when you start, but once you figure out a system it's pretty easy to maintain. Once a week, write up a loose menu of stuff you want to make, then compile your grocery list based on that. From a nutritional standpoint, it's fine to eat the same stuff all the time as long as all your dietary needs are met, but a little variety is nice too. One way to accomplish this is by trying to buy produce when it's in season, which ends up being cheaper and tastier anyway.
If you just want healthier snack ideas, you can try nuts and dried fruit mixes (be careful about added sugars, though), and for saltier things those seaweed packages are great.
No. 252883
>>252872Here's a pretty good article on why and how to freeze rice:
https://www.justonecookbook.com/how-to-freeze-rice/It works pretty well; I recommend using smaller containers so you're not stuck with a huge chunk of frozen rice when you just wanted one serving.
No. 253219
File: 1648836611885.jpg (22.04 KB, 425x599, 8940327403265.jpg)
>>253181I don't really recommend grip aids/straps because they compensate for strength you don't have which can cause problems over time. You can do more grip-centric exercises like farmer carries, dead hangs on a pull-up bar, pinch grip with plates. Get a grip trainer and squeeze it throughout the day. If you do it a lot and are consistent it should improve pretty quickly. If you want to expand the type of exercises you do then rock climbing and/or bouldering is great for grip as well.
No. 253296
File: 1648849421732.jpg (10.05 KB, 225x225, images.jpg)
>>253181do mixed hand grip, use chalk
No. 253367
File: 1648875848721.png (253.14 KB, 392x334, 4783204832497324.png)
>>253285You mean you can't lift your arms above your head, right? I don't know if it would hurt you but technically incline bench press would only have your arms at about chest level so that could be an option as well. Lateral raise with cables (picrel) or dumbbells. Dumbbell shrugs.
No. 253487
File: 1648918045059.jpg (244.88 KB, 1030x984, 1628927731384-2.jpg)
How buff could I realistically get through regular workouts and proper diet? I know no other woman who lifts heavily, and athletes/bodybuilders/influencers/ etc. tend to use steroids, so I literally have no point of reference for what is naturally achievable.
No. 253509
>>253487Is it the look of muscles you want, or is it the strength? I guess what im saying is, it depends if you want it for cosmetic reasons. Pic could be roids, it could be a professional who cut water to accentuate the definition for a competition.
But if you want to build muscle, you need to just start…. Bc a build like that is never overnight. Take the first steps, prefect form, then add on more weight to reps. Diet wise, i wouldnt have a clue
No. 253525
File: 1648924978756.jpg (283.69 KB, 1080x1350, 1630724557118-3.jpg)
>>253509The looks. Ideally I would like to get as muscular as possible, but for health reasons I dont want to touch steroids. Something like this pic is my dream body, even though I realize it is almost certainly result of steroids. I started getting into serious lifting only recently, and will do my best regardless, but still would like to know what exactly should I aim for, like what it the natural limit here?
No. 253526
File: 1648925186979.png (1.24 MB, 1077x733, 1635185390769.png)
>>247336Hey nonna, where do you pop your rest days between your gym days? I work at a library Monday to Wednesday then gym so I've got a day between as a rest one and do some weights between, I can see some progress but I make myself sick very easily so I wondered how you felt!
No. 253583
File: 1648937093303.png (Spoiler Image,1.51 MB, 1280x701, 7483024732947625.png)
>>253529None of these women are really big. They may very well be strong, but whatever they're doing is not supporting hypertrophy to get as meaty as possible. That's really the only thing you can do. So yes, it's putting on weight but also increasing muscle size at the same time. Use weights that will put you in hypertrophy range during glute exercises then eat lots of protein and bulk. Hip dips won't go away entirely but they can definitely be minimized the more muscle you build up. You also need to be patient, you're looking at progress in years and not just a couple months. Take Monica for example
>>251738 natural so far as I know and she clearly rounded out her butt.
No. 253593
>>253583Slightly un related, but also related, Ive been doing resistance band workouts to fix my hip (was lucky to get physical therapy) and no more back pain, stronger legs AND my ass is bigger/rounder (9 weeks in PT; workout 6 times a week)
For reference Im a fatty anon with a big butt already but I'm telling you my booty is bouncing with a lot more confidence. My waist is slimmer too. My best friend met me for coffee and saw the difference immediately. So Ive moved to resistance bands for all the other areas for now, working on basic form. Then I might move to weights. Idk, its been such an up and down journey this past year, but I think fixing my hip will help with my consistency. For now, i keep it simple, routine, and consistent.
No. 253604
File: 1648950017713.png (Spoiler Image,576.65 KB, 651x643, 278093285094385.png)
>>253584
Okay, here's a more obvious one.
No. 253642
File: 1648975470674.png (1.33 MB, 1384x704, ell.png)
>>253487Realistically? This
No. 253655
File: 1648985103387.jpg (537.1 KB, 1242x1255, 1642185135107.jpg)
Hey nonnas, I'm happy to say I lost a stone in just under a month (or 14lbs)I juggle a busy job for half a week where I get home at 8pm so I've been sticking to vegetables and high protein, 2 days at the gym at my tiredest, three with home workouts between when I'm less dead. Did dumbells at home today because I'm sick and it isn't covid, and also due, and it felt good. I'm getting braver with the machines at the gym and I can feel my body changing. I know my tummy will be the last part to go however, she is so stubborn.
What motivations do you guys have to keep at it and not be discouraged by the slower burn of my torso, inner thighs and lower stomach? I got rid of it once beefore in 2020, so I know I can again.
No. 253656
>>253655wow nona, congratulations that's amazing! how many calories were you eating a day to lose that much and what was your starting weight if you don't mind me asking?
i don't have any advice because all my dieting attempts have failed thus far kek but good luck nona and i hope you continue doing this well! you motivated me that's for sure
No. 253659
>>253656Thank you!! I was dipping between 11 and a half stone and 12, but I'm just under 11 now, I think that's 154lbs? I used calorie counting at first but with my job meaning I eat at inconsistent intervals I eventually stopped tracking but I'd do a high protein dinner, small lunch and I'd try to burn around 500-600 calories per gym session with lots of strength training!
I wish you all the luck, I've found lockdowns have made it such a slog because in 2020 I felt really on top of things, I was 140lbs but with strong thighs and I hadn't lost my curves either (years of intrusive thoughts that maybe my big boobs were just because I was overweight, forgot how big they actually were anyway) and gyms closing and depression hitting….my mum battled cancer late last year and survived but we lost my father to cancer some years ago and I stopped dieting or exercising during all of that of course. Trying to get back on track and I'd say if I can do it after failing for a year or so, so can you my friend! If you love food, keep your meals as something to look forward to and cook with lots of different spices or flavour water and things you can enjoy and honestly if you want that burger every now and then, have it nonna, it's better to have a treat here and there so you don't end up breaking down and binging for a week because you were being too hard on yourself. All of the luck and I'm glad I could motivate you! My GW is to get back down to around 140lbs but this time I want to build some muscle.
No. 253664
File: 1648988750678.jpg (664.02 KB, 3276x1650, InCollage_20220402_184257299~3…)
>>253655Good job! It can be hard to get the ball rolling, keep up the good work
What motivates me is tracking, and taking progress pictures. Pic related is what I took yesterday, I'm trying to cut for summer, down 11lbs. (I do bulk for winter/ cut for summer). For me seeing the results just motivates me to keep going. I encourage you to take pictures at least as well
No. 253667
>>253664Nona I'm going to delete this myself but I recommend you delete this post.
You may be recognized by your body, clothes, or background.
No. 253674
File: 1648992673059.jpg (3.43 MB, 4000x3000, IMG_20220329_100301139.jpg)
>>253673Honestly just try to get mostly vegetables on my plate when I'm cutting. Also avoid process foods in general. I switched to eating fresh baked sourdough bread since I love having some toast with my breakfast
>Pic related is avocado, tomato, onion, cilantro mixed some olive oil and Worcestershire sauce, salt and pepper. Once fried egg with toast and homemade hot sauceFor dinner if cooked vegetables aren't involved I'll make a large salad to go with what I made
No. 254149
>>253609Hey nonna, sorry i got banned for a post I didnt even make! Ahh!
Heres a link to an article that goes into derail about the workouts, its on par with my PT! If you are struggling with squats, you can aways use a chair. Good luck nonnas! I really love this thread the most and I support you all ♥
https://www.self.com/gallery/resistance-band-butt-workout-you-can-do-anywhere/amp No. 254327
File: 1649222743771.jpeg (248.16 KB, 1280x810, Moids.jpeg)
Is there a version of these but for women? I want to achieve athletic skinny but how does it look realistically on women?
I used to be a heroin junky so I was underweight and slightly toned because I didn't really eat but did cardio so I don't know how a healthy version of this could look like
No. 254329
File: 1649223011538.png (445.84 KB, 890x940, 7509439850438.png)
>>254327Try to think of it in terms of bf %s. Depending on where you're genetically predisposed to store fat it will look a bit different from person to person, but generally
>Good/average: 25-31%>Fit: 21-24%>Athlete: 14-20%You don't want to go below 14 because at that point you start fucking up your hormones/period/body's ability to function normally.
Awesome job getting clean! No. 254908
File: 1649368631207.jpeg (604.37 KB, 750x938, 1603250834498.jpeg)
>>254818It's really hard to accept but you just need to keep telling yourself that your body really has no idea of the definition of "time" that we conceive of- it doesn't just magically reset when you sleep and wake up. Your health is the combination of all the little things you do, week after week and year after year, over your lifetime. Which is why it's pretty hard to see bodily changes quickly when you change your lifestyle.
Try to look at things like if you had more good diet days than bad diet days this week, ex. you stayed under calories for 4/7 days, then that's a good start and still better than overeating on all 7 of those days. Eventually you can grind out strategies that work for you and reduce those off-plan days to 2, 1, or even 0 in a week (realistically those perfect weeks will be very rare).
But you have to remember also that sticking to it is going to depend on external factors as well: life stuff happens, and mental health is not 100% every day. Thinking about what advice I would give a friend in that situation also helps– you wouldn't tell someone you're rooting for to say fuck it and binge and restart the plan tomorrow. You'd tell them to drink a glass of water, go for a walk, and try to salvage the situation.
Other strategies for brute-forcing it include identifying your overeating
triggers and preventing the root of the problem (ex. if you binge eat when you're stressed about school, focus your energy on solving the school issues first and foremost) and of course, not keeping any food you can binge on in the house.
No. 256495
>>256485I hate when I know the answer because I came here singularly to post dumb shit today. Protein and electrolytes, get on that shit
nonnie, certainly consider eating more of everything but those are the most important for regulating how satiated you feel, and the quality of your sleep because your heart and brain functionality are important for sleep quality. (Obviously, but you did ask)
Any broke anons can confirm you sleep better after protein when food is scarce, I don't even need to medfag this should be enough
No. 256802
File: 1650124123963.gif (400.47 KB, 220x160, spongebob-pump-spongebob-arm.g…)
>>248231Okay so I did it, I actually got the courage to walk into the gym and talk to the people about a membership. I have a 3 day trial to see if I like it before I make any commitments to it. Haven't gone yet but might go today. I'm having a lot of anxiety about going alone and people talking to me, how often do people stare or try to talk to newbies if you have headphones in?
I also want to start on weights and core first but I don't know how strong (or really weak) I am from not working out in so long imma feel so embarrassed if I can't use the machines right the first time.
No. 256805
>>256803They do actually offer classes and trainers with an upgraded membership, maybe I should do that. Could be fun.
I realize I've gotta treat going to the gym as a scheduled part of my week, like working, if I really do want to go often. I can't give myself a choice of if I want to go or not, it should be automatic like getting up to go to work for me. Otherwise I won't leave the house on my days off
No. 256814
Nonnies, fitness is confusing. As someone who’s skinny but has fat around their abdomen area, I’ve been told to start strength training OR doing cardio, since cardio is the only thing that’ll make me lose fat. I don’t know which to do. Do I start lifting and doing pull ups? Russian twists and crunches? Or just plain cardio?
And, stretching: I’ve been told before by professionals that stretching is overrated, and since it is done to correct incorrect movement, you can just not have to do it by correcting movement. This seems complicated? How am I to make my back straight and fix posterior pelvic tilt without stretches?
Also, I want to know, can a person not exercise at ALL and not be skinny fat? Is that physically possible? Intuitively, I don’t think it is, but it just popped in my mind and I wanted to ask. And, final question: there’s this pain in the bone at my armpit, and I’m suspecting it’s from lat pulldowns. Is it normal?
No. 256815
File: 1650129347076.jpeg (68.12 KB, 750x498, 79F58BA3-7E74-455B-A626-D9CA1C…)
>>256814Samefag, the part that I highlighted in yellow is the one that hurts when I raise my arms above my head.
No. 256835
>>256815>there’s this pain in the bone at my armpit, and I’m suspecting it’s from lat pulldowns. Is it normal?>>256815>Samefag, the part that I highlighted in yellow is the one that hurts when I raise my arms above my head.Rotator cuff injury, had the same injury a few years ago.
My injury took 2 years to heal because I repeatedly re-injured it and didn't do any rehab.
Stop doing any movements above where it starts to hurt and do some exercises from this video.
I personally did the first 3 exercises every other day and after a few months it got better until it disappeared fully. Tho is still cracking sometimes.
>And, stretching: I’ve been told before by professionals that stretching is overratedIt's overrated for professionals because they usually work out daily but when you never exercised in your life before and spend most of your day in the office then it is advertised to do stretching before your workouts at least the first 6 months, because beginners have tightness in their whole body usually from shortened tendons because they're underdeveloped.
No. 256848
File: 1650152405445.jpg (41.33 KB, 600x474, bfb71ea9785ff390ff70ba60b34d71…)
Good evening nonnies, I am here to ask some beginner questions. I want to grow back my stamina and improve myself.
>I own Ring Fit Adventure and I was wondering if anyone is enjoying it. I thought of coming back to it to do custom excersie routine instead of following the story mode. Or would it be better to follow some YouTube channel guides? Maybe even Samsung Health?
>I want to tone up butt. It's naturally big, but I want it to look nice, I am extremely skinny but the only area that looks skinnyfat is my butt. The only problem is that I am worried my legs might end up being "bigger" which is silly, but I am just worried over having to rebuy pants over and over again.
>I want to fix my posture. My lifestyle mostly contains me spending over 8hr in front of a PC, drawing or I'm cooking/cleaning. The problem is that I feel like it wouldn't help as much because I've had back problems since I was a kid. I've got a huge habit of going as far as "laying" on a table/chair instead of sitting properly. The office chair from IKEA that I bought seem to bring me back pains, that i thought of getting a "kneeling chair".
>The dumbest question of them all: is jogging on one spot useless? I do not have space in my apartment and my neighbourhood is not safe enough to run outside, so the only way for me to run is through playing Ring Fit Adventure while standing on the same spot. I wish I could get a treadmill, but I can only squish few room cms into the bike machine.
>I grew to like baking a lot lately and I wonder if there are good healthy blogs/websites anyone could recommend. I got myself a handmixer so I am abusing it a lot by making cupcakes while not liking overlysugary stuff too much. (It's my silly thinking of: I like how cupcakes look so I'll just spend my time decorating them while preferring spicy food options instead)
No. 256898
>>256802Like anon said, people are occupied with their own workouts and don't want anyone to disturb them either.
However, if you use a machine wrong or do an exercise obviously wrong, people will step in to correct you so you don't get injured. So expect that.
No. 256929
File: 1650191746752.jpg (451.5 KB, 1075x855, Screenshot_20220417-123348_Fir…)
How do I do picrel without leaning forward too much? I tried it multiple times but my dumbass just keeps leaning forward kek
No. 256933
>>250733>>250758>>250739>>250892So I had surgery last week and the surgeon couldn't immediately feel the tumor and just sewed me back up without resecting anything. So it might not be cancer, which is good news. I'm getting an MRI to check what is really going on and they might have to do the resection anyway. In the meantime I'm not allowed to have any nuts or seeds and need to be on a low residue diet, because I have severe stricture in my intestines. I'm lactose intolerant and I've noticed I can't digest meat very well for over a decade now, so I'm limited to mainly wholefood plantbased diet, which does tend to produce a lot of gas, which is also bad. I'm still mainly on soups (lentil, split pea etc.), liquidy oats and smoothies, but also found some high protein pancake batter which I seem to be doing well on. Boiled potatoes with some veggies mixed through works well too. Eating and preparing around eating feels like a full-time job now, but whatever it takes I guess. Coffee and carbonated beverages are out of the picture yeah, definitely big nonos. Sometimes I'm scared to eat in the morning, before I had a
BM, because I fear I ended up completely blocked overnight.
I'm walking a lot, doing calf raises, light bicep curls/tricep extensions and using one of those grip rings. I'm not allowed to use my abs, but so many exercises use them. My surgeon is a scrote, but he makes misandrist jokes so he's on my good side for now.
No. 256965
>>256952It's a thingy that helps you do sissy squats (god I hate that name). It targets the quads really good which is why I'd like to learn how to use it, but my brain won't let me lol
Thanks tho, I'll keep trying
No. 257622
>>257515Some cardio, but I don't want no runner's face (catabolism?). I'm running a checklist of everything I might need eventually.
>>257516Ok, I will get them. Should I add some specific type of bench, kettebells, a rack…?
No. 257688
File: 1650485768236.jpg (112.14 KB, 1080x1350, 3cfbc31547cbc468d1873c768677a8…)
I started working out and my goal is to eventually be able to do a pullup (and look semi beefy) but I'm so weak it seems impossible
No. 257692
>>257688Keep practicing, you'll get there!
Also, ugh, I love her but god I find a lot of her posts annoying
No. 257746
File: 1650503414106.jpg (278.88 KB, 1080x1919, 4324890324783892.jpg)
>>257730Yes, I really don't understand why people think patty is an untouchable god when plenty of natural athletes are far bigger than her
No. 257749
File: 1650503928748.png (947.52 KB, 880x857, 5483750437523.png)
>>257746Some examples, Lydia Kernow who used to be straight up fat before getting fit. She shows pictures of her still loose skin and stretch marks on IG but has added undeniable muscle
No. 257750
File: 1650504002385.png (Spoiler Image,1.35 MB, 1410x837, 7408327483274945.png)
>>257749Louise started working out in her 30s and achieved this naturally
No. 257751
File: 1650504128473.jpg (41.2 KB, 640x640, 157489324798324.jpg)
>>257749Monica Granda. Long story short just put in the fucking work and eat if you want to get big. Literally anyone can grow
No. 257759
>>257746She's smaller in those pics you posted, looks natty achievable in them but the vascularity in her arms in the other pic and how lean her abs are in relation to the size of the rest of her body is not really the same as all the other women who were posted in comparison.
It's not purely about muscle mass/size.
No. 257777
File: 1650513198295.jpg (43.66 KB, 720x720, sPBOojXnnqJVFShK.jpg)
>>257759she's body goals for me but I'm not delusional. she has good genetics.
No. 257789
>>257746Her size is easily achievable, her bodyfat percentage isn't and she's fairly open afaik about her not being natty. A woman having such strong cut defined abs year-round should have alarm bells going off in your head. Having that year-round is not natty achievable.
>>257749This is unironically more achievable for a natty woman than patty
>>257750Again, this is more achievable for a natty woman than patty. Not everything about steroids is about size, a lot of it is about being super cut year round. So many fitness influencers are cruising on anavar and people have no idea, because they assume that you have to be huge to be on steroids. Meanwhile it's mostly used to keep extremely cut abs throughout the year.
>>257751How is this in any way comparable to patty? This is again easier to achieve for a natty woman, without having to lose your period. Looks super healthy and comfy to maintain.
>>257759Thank you for the sanity
No. 257803
>>257750She looks amazing, I always like seeing pictures of women who started from basically no fitness or sports background. I found that its quite hard to find fitness women on social media who didn't either come from sports so they had a head start or are actually natty and not just lying about it.
If any nonnas know of more genuinely natty female lifters I would appreciate it, I'm trying to keep my goals realistic and not get influenced by steroids.
No. 257810
File: 1650532487225.jpg (73.17 KB, 620x995, a1b7fe5bf8e8a78fa82d49ad8425cf…)
>>212627This anon, back with an update. Weighed in at 151.8 this morning. I've definitely gone down a clothing size and my measurements have changed. I can see and feel my collarbones again. It feels pretty amazing to have accomplished this through pretty minimal lifestyle changes.
However, I'm feeling like it's time for me to start exercising. Sure, I'm down a lot of weight, but I still have a fat tummy and an unfortunate square/hip dip ass. I have a lot of insecurities about taking this next step, and I especially worry that if I start lifting heavy/eating to build an ass, I'll gain back weight that I don't want, or I won't even be able to build muscle mass in the right places for a big/round butt. It's hard for me to find good before/afters for hip dips, though the ones posted earlier were encouraging. I'm wondering if I should start with a more general toning/slimming type of exercise first in order to ease into things before trying to seriously hit the weight room? I would love some advice.
No. 257814
>>257810Don't worry about getting fat again
nonnie. If you're lifting regularly and consuming enough protein and overall eating a good diet, your body naturally prioritises muscle building first. The scale might go up sure, but if you want to build muscle you need to eat either at maintenance calories (for a body recomposition) or at a slight caloric surplus. Please don't make the mistake I did where I was so scared of putting on "fat" that i ate at a strict caloric deficit while lifting and made NO progress.
Also, you cannot "get rid" of hip dips but if you put on muscle you will overall change your fat composition and the hip dip fatty area may look less noticeable.
You don't have to lift super heavy at first, you could just make an upper/lower body split routine where you focus on legs and upper body separately with some light weights to start with. I'd never recommend beginners to lift super heavy because it just increases risk of injury. Take your time, use progressive overload and don't be afraid to eat protein dense meals and you will see those numbers go up and your body will gradually change.
Idk if you're a bit anxious about going into the weight room either because most of the time it's full of moids but you can just find your own little lifting space in the gym and work there. I'm still very much a noob and I just work out in the corner of a running track area and do all of my lifts there, even deadlifts kek,it's peaceful and you can just go at your own pace.
No. 257822
>>257818She doesn't really know much about building muscle, getting "toned" isn't even really a thing, you are better just doing strength training and losing weight if you are overweight, that's how you get defined muscles.
She got torn apart by the fitness community like a year ago cause she just shills shite.
I wouldn't waste my time on her, she doesn't know what she's talking about.
No. 257870
>>257863LOL thank you for coming back and clarifying! I'm very new to this and trying to sort fact from /fit/fiction has been tricky.
I think doing bulk/cut cycles makes logical sense to me but since I want to lose weight already, it feels counterintuitive to bulk as a flabby beginner lol.
No. 257874
>>257870Yea I'm pretty much in the same spot as you and still a flabby noob, I would definitely recommend going on a slight deficit instead of bulking straight away as it's so easy to just end up binging and losing discipline and then just getting more flabby. As long as you're eating healthy and getting your protein in, and also progressively lifting even just a tiny bit heavier each week you will make great progress
nonnie. I think a deficit of around 250-300 is a good steady start and you can maybe push it to 500 depending on your weight and height, unfortunately I cant do that because I am a shortfag. Best of luck to you, you got this!!
No. 257879
>>257822>>257827>>257832Thank you for the honest answers. I'm at an average weight I think (56kg at 165cm height), I'm just looking to get back in shape at home with a program or routine I can follow. I also have some resistance bands, maybe I could use those as well.
Also I'm going to check out Caroline Girvan, so thank you for the recommendation!
No. 257919
File: 1650572283773.jpg (36.4 KB, 670x447, walking-pads.jpg)
I don't have any space for treadmill, only maybe excersise bike at best (with a small possibility). I want to invest into one of the workout machines, because it would be cheaper to buy one instead of singing up for gym where I live. I was wondering if 'walking pads' are worth buying, because it seems like the easiest option for my room. My problem is that I do not know if you can buy a seperate hand rail for that?
No. 257961
File: 1650583787379.jpg (122.64 KB, 700x698, cow.jpg)
>>257818I've been working out for 7 months now, following the beginners program of Stephanie Buttermore, i would highly recommend you to give it a read its available online.
No. 257975
File: 1650591250910.png (995.01 KB, 620x716, 4904832048920349.png)
>>257803>If any nonnas know of more genuinely natty female liftersSome other good ones
>@mayatheamazon (yes her delts are insane, she's very short - 4'9)>@tiffanyy__nicole>@v.d.fit>@jenniferwestofficial No. 257977
File: 1650592297449.png (942.14 KB, 511x846, 1438024937247563.png)
>>257975I also love Jessica Buettner, she's one of the top female powerlifters. I'm sure some people are going to debate if she's natural or not but she is part of the IPF which is the most rigorous with drug testing. Either way she's very inspirational
No. 258056
>>257874Yes I am eating at a small deficit and doing my best with protein. Partly feels too easy because I'm used to doing restrictive diets and lots of cardio. But this is sustainable and a lot more fun. Best of luck to both of us!
>>257972Ty for the source. It seems so much of this topic online is about splitting hairs and trying to optimize gains to 0.001% but for the majority of us starting out, we just need to eat sensibly and be consistent and things get better.
>>257919I was looking at getting one a while ago. It's not new tech, long story short they are light, cheap treadmills. You can get most of them with detachable hand rails but bear in mind, it's ONLY for walking, not running even at a light jog. I didn't find many positive (real) reviews from fitness communities. It seems more of a New Years Resolution impulse purchase. They are still overpriced because of the novelty.
If you get one, make sure to have a good warrantee and that there are approved service techs near you. Otherwise maybe a stepper machine is a better compact choice for your room. They are cheap and you can work up quite a sweat.
No. 258123
File: 1650652700831.png (566.68 KB, 735x385, 248732047328742.png)
>>258092I agree, I think our potential is high and still being explored since women getting into lifting is a relatively new development (on this scale). Also a lot of really strong women fly under the radar because they don't fit the physique/aesthetic everybody is "supposed" to want. Picrel Tamara Walcott is a big woman and also strong as fuck. She set the women's world record for heaviest deadlift just last year at 636 pounds. She's a 38-year-old mom of two. A lot of people would look at her and think out of shape, but she actually dropped 100 lbs from where she used to be and is continually improving her lifts. A "natty physique" is going to range widely depending on whether you're going for pure strength or just looks. Most people I'd say want a mix of both and yeah, women can get pretty damn big naturally while retaining a comfortable bf%.
No. 258224
File: 1650679782090.jpeg (81.02 KB, 633x1024, IMG_0437-633x1024.jpeg)
>>258123Yeah exactly, you put it better than I could have. That reminds me, one of the best bench pressers would've been called a soccermom Karen if anyone would see her outside of the gym, so people are really sleeping on her. Jennifer Thompson.
No. 258237
File: 1650684203687.png (96.89 KB, 658x492, 6809584-05843.png)
>>258206As long as the popping doesn't hurt you should be fine, but you might have tight hip flexors. Foam rolling (spiky type) and stretching can help minimize it. Tuck your tailbone/butt when doing ab exercises to prevent spine curvature.
No. 258287
>>258206I get a similar thing. Do your hips also hurt when you go into child's pose, as though the bones aren't in the right position? If they do, it might be because your femurs don't glide backwards in the hip socket properly due to a tight psoas and hip flexors. I get this because I'm hypermobile/double jointed so my hip flexors and psoas are over exerted from trying to balance my pelvis. It helps to stretch my hamstrings, do foam rolling to relax the hip flexors and correct anterior tilt like
>>258237 said, and do psoas and glute strengthening exercises. Stretching or overexerting my hips in things like butterfly pose makes it worse.
No. 258597
>>256848I know this is old, but you're worrying over nothing anon. Jogging on the spot isn't useless, although it's better to go out for a run or a walk. Ring Fit and jogging on the spot will help you gain stamina and tone your ass, so they do the job.
I don't know how much this will help your back issues since you've had them since you were a kid, but working on your back, core and chest muscles does wonders for back pain in general and will help your posture too. You can do bodyweight exercises or use weights, even light weights will help. Build up a routine, don't try doing too much at once. If you're sweaty and tired but still feel like you can do more, stop there.
And you won't need to buy new clothes non stop. Your body's going to change, but it's likely that your legs will stay roughly the same size, only more toned. The women posted ITT have worked long and hard to get this much muscle, you won't look anything like them unless you truly work for it.
No. 258644
File: 1650823958653.jpg (29.56 KB, 600x338, WKtRrvztI9pKNe5Wy3mmT6IOjD9VUl…)
Are pre-workout drinks a meme? I ask because I don't want to chug a whole protein shake before going to gym and feel sick the entire time. I feel like you would get more out of protein after the workout, no?
No. 258664
>>258644pre-workouts generally refer to stims, not protein shakes
though some people do drink their whey before working out
No. 258685
>>258644Like
>>258664 said pre-workout is not a protein shake, it's typically a bunch of ingredients designed to supposedly give you more energy and better recovery (yes usually with tons of caffeine). It's not necessary, lots of influencers love to shill their special brands because it's an easy repeatable thing they can sell to people with no measurable benefits to prove efficacy one way or the other. The one exception would be creatine, it really does improve your body's ability to produce ATP (energy for cells), put on weight and likely boosts endurance. But you can just buy it on its own without all the unecessary crap. When it comes to actual protein shakes, you can drink them before a workout, after, whenever you want so long as you're hitting that 1g per lb of body weight a day.
No. 258776
File: 1650865316237.png (957.58 KB, 713x751, 947890548305732.png)
Post from r/xxfitness, this woman is at about 124 lbs in both and has been weight lifting for around 7 years. She looks great and lean, just goes to show how much your body composition matters over weight.
https://www.reddit.com/r/xxfitness/comments/u9vggc/7_years_of_weightlifting_and_nothing_to_show_for/ No. 258778
File: 1650866992123.gif (608.53 KB, 450x253, penguindrum thirsty.gif)
>>258701good luck anon! you will feel so proud of yourself when you break your fast in 48 hours!
remember to stay hydrated & i recommend taking electrolytes, even just a little sprinkle of himalayan salt in water will help prevent headaches which i tended to get in the first 24hrs.
floral/herbal infused tea like chamommile, rose, milk thistle or lavendar is great. black or green tea, coffee can all be hard on the stomach when fasting in my experience so i don't really recommend even though they don't teechnically break your fast.
i did 11 days in 2019. kek i feel like days 1-3 are the worst.
No. 258796
>>258789Good luck with your weight loss! I tend to buy food as I need it rather than doing a weekly shop, but I'll list off a few things I have regularly. Some things I always have in the pantry are:
- Lots of different grains (brown rice, quinoa, millet)
- Tins of pulses (black beans, chickpeas, and lentils)
- Tins of tomatoes
I have yoghurt with fruit and nuts for breakfast pretty much every day, so I buy a lot of frozen berries and bananas. I plan my dinners by thinking of what protein I want/have. If I get salmon, I'll have it grilled with some leafy greens and rice. If I want chickpeas, I'll make a curry with a tin of tomatoes and lots of veggies. If I want black beans, I'll fry them with some spices and have them with a baked sweet potato. I eat lots of green vegetables because they fill up the plate when you're reducing your carb portion sizes. I struggle with good lunch ideas, I often just have leftovers made into a salad (e.g., grill an extra salmon fillet, mix with salad leaves, seeds, herbs, and rice if you want). Idk how great this advice is but this is what I like and its helped me eat healthier whilst not hating life too much! I try not to snack unless I'm exercising heavily.
No. 258829
>>258605Little changes over time and sticking with. Are you drinking your calories? If you’re not already drinking 80-90% water I would switch. Diet sodas are trash for your metabolism and insulin function even without the calories and sugar. Make sure you are eating breakfast. Don’t go long fast periods without eating. Focus your meals around a protein, health carb, and a veg for lunch and dinner. Then cook in healthy fats like fruit oils. Little olive oil. Try to cut as much of the dairy fat out as you can. It’s not worth the calories of inflammation in your joints.
Also lifting weights starting with 5-8 lbs and moving up to 10 4 days a week was really want pushed me to lose 70 pounds in a year. You can do it nonni.
No. 258831
>>258789My go to meals are typically a pour over coffee and toast with a preserve. Then two eggs and may some diced tomato with salt and pepper more towards mid morning. For lunch I normally do potatoes or rice as my carb then a protein like fish, chicken or tempeh and either two kind of sauté veggies or a stir fry to eat on the rice. Dinner is about the same but it’s normally fish or beef and I eat the other carb I haven’t so if I had potatoes for lunch I’ll have rice with dinner. Sometimes I make rice noodle soup or I make chickpea pasta and I can list ideas and recipes.
As far as sweets I like making almond butter dark chocolate cups or I make some grain free pumpkin muffins with a little brown sugar crumble.
My shopping list is typically: Bread, Preserve, Two Tins of Coffee, Eggs, tomatoes, avocado, bananas, bok choy, bananas, a bag of lemons, a five pound bag of rice and a rice pound bag of potatoes and value pack of steak and chicken or maybe some tempeh, carrots, broccoli etc.
No. 258895
>>258778Thank you for the advice! Today I bought myself some electrolyte capsules and some dandelion tea. I'm 24 hours down now, and have had some hunger pangs but nothing arduous. Knowing I'm halfway done is a huge motivator!
>>258813Thank you! Omg 31 days, how on earth? Did you work up to that, or did you just go for it?
No. 258925
>>258895You are doing great and I hope the tea is delicious! Sometimes the dandylion upsets my stomach (but I'm a snowflake)
With the hunger pangs this is a hormone called Ghrelin and it will spike for about 48hrs after your fast starts. If you ignore it the pangs will stop until you eat again, generally. (sometimes i found it helpful realizing it was hormone-induced hunger as opposed to physical hunger)
>>258813You are hardcore
nonnie!!
No. 258945
File: 1650925794267.gif (14.91 MB, 300x534, 39048329473241.gif)
Never do heavy leg days too close together nonnies, I really wish someone could just roll me to the places I need to go today
No. 258964
File: 1650929831131.jpeg (103.34 KB, 479x558, A5ED0495-AF3E-4183-96B8-2614DF…)
Can nonnies give me some reassurance and advice please? I’ve been a shut in NEET for 3 years, basically I got no sunshine, no exercise, no proper nutritions. Somehow I managed to not be overweight but I am incredibly, incredibly, incredibly soy. Anyway, I’m working to change that.
Is it normal that exercising is THIS HARD in the beginning? I’ve been attempting to follow low impact beginner exercises on YouTube but I can not even make it through a 20 minute video… I start to get faint and nauseous after like 15 minutes. My whole body hurts. I’m not dehydrated and I think I eat enough. Just finished pushing myself to do it the third time this week and currently crying because its like my body is broken from being neglected for such a long time…
No. 258972
>>258964Nonnie, as someone who was in the same boat and gained a load of weight, I can tell you a year later and I can run 2miles and still do a full low impact 30min hiit and on my better days go out for hours: you can do it!
You’ve got this! What I did was any time I was at my limit I stopped but I tried hard again the next day and if I did 3 days with no improvement I put in all my effort to get further and slowly things got better and easier and I wanted something harder and longer because things got too easy.
It is a process and it takes time, which may be something you struggle with at first (I couldn’t tell how long an hour should feel or if an hour was a long time, was a week to improvement good or slow?), so measure things more as milestones; today I did a 2min run instead of a 1min run, that work out felt easier today then yesterday, that type of thing.
You’ve totally got this, you’ve already done the hardest part (getting started) so ride that momentum. Never stop trying to improve. Don’t let yourself be derailed by missed days either, accept those as a reality and just do your thing asap!
No. 258993
File: 1650937676952.jpg (155.16 KB, 1200x901, EOChjEhXsAAobmY.jpg)
>>258964You just need to build some stamina. Working out is about building strength and endurance, it is usual for your body to have to readjust if you're suddenly putting it through a lot of physical activity if you've been stagnant a while. When I first got back in the gym and did some arm exercises I hadn't in a while, my arms were pulsating, it felt like I could feel every blood cell draining into my arms. Quite a disturbing feeling. I wouldn't push yourself that much if you're not ready, do what you can and take shorts breaks in between if you need, and finish the workout after. Like other nona said make little milestones, it helps when I put a time limit on how long I go, like I say I will focus this time for exercising from 5:00 until 5:45 for example.
Hope it helps and you start getting better sooner nona!
No. 259016
File: 1650944268137.png (421.32 KB, 750x481, 1646520268995.png)
>>258964Yes this happened to me too. Didn't exercise for all my life and I was sore for days after my simple starting routine of jumping jacks, bodyweight squats, and sit ups. couldn't do one push-up. Now 2 years later I recently bench pressed 100lbs. Never give up sister
No. 259162
File: 1650999447890.jpg (61.15 KB, 474x641, icon.jpg)
Maybe this is very specific but I have some questions for overweight or once-overweight short/petite nonnies, ideally those who lift weights: how did you manage a caloric deficit in a sustainable and sensible way? I find that fitness around short women is hugely overlooked in a lot of communities so I'm hoping someone can give me some answers on your experiences, namely:
>Did you find that your weight loss/metabolism was slower than average?
I've read into studies that say short women typically have slower metabolisms but I'm not sure how true that actually is. Was it this way for you?
>What were your go-to foods for keeping things relatively low-calorie yet high in protein?
>Did you find it easy slip up and overeat or go beyond your deficit intake?
>How long did it take you to start seeing visible results from the deficit?
No. 259170
>>25870148 hours complete! And it was so much easier than I thought. Had some hunger pangs but not many, nothing a walk or water didn't starve off. And I experienced no headaches, probably because of the electrolytes, and only mild fatigue on the morning of the second day - a black coffee helped here too.
I'm so pleased, I'm going to try to incorporate more 48 hours fasts into my lifestyle and maybe attempt a 72 hour one day. Right now, I'm breaking my fast with half an avocado, slightly salted, and a handful of grapes.
Good luck to everyone here with your fitness goals - preservation and willpower are everything! You CAN do it!
No. 259178
>>259162shorty (5ft) checking in
The only way I was able to lose weight in a steady manner was via fasting and watching my carbs, nonna. I did OMAD and tried to stick to under 30g carbs or less, and I lost 50 pounds this way.
To be honest I had a very hard time exercising at the same time as dieting. Not because of the OMAD, but because even when doing a normal caloric deficit, the margins for petite women are just so small. I would eat at 1200 calories for months and lose very, very slowly, like a pound a month, it was maddening. Exercising on top of that just made me miserable, I would be too hungry and exhausted unless I ate a normal amount and not at a deficit. And of course that set my weightloss back even more because then absolutely nothing was happening, kek.
OMAD made it so that I could eat whatever I wanted, though sugar and processed food would always stall weight loss regardless of what I was doing anyway, so I naturally avoided those. I only started watching my carbs when I got closer to my goal because I'm impatient and I wanted to up my weight loss game (it worked)
I actually really like weight lifting and I've never felt cardio do much for me except make me tired and sore. Weight lifting gives me the feel good chemicals.
Anyway, I eat a lot of meat and a lot of fat because those things fill me up and I don't have to eat a ton of them. I like saturated fats, oils give me indigestion and bloating whenever I eat them in spreads or salad dressings. I guess the closest diet that can be compared to how I eat is paleo? I still eat grains and flour though, just not a lot because I'd rather eat other things.
Also I wanted to mention that I've never heard of the metabolism thing kek. When I drop or gain weight I seem to do it very quickly in both directions, and I heard that it's because of our small frames, like we can't hide or carry extra weight as well as taller ladies. I was losing about 4-6 pounds a month at first, it slowed down to about 2 after I lost my first thirty pounds, but I was losing fat and looking thinner much faster than the scale said anything.
No. 259186
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Hey nonnies! I am 160cm / 5'2 with my weight fluctuating from 48-51kg with an average bodyfat percentage of 20-21%! I am a person who isn't active and mostly sendetary with bad eating habits that mostly consist of snacking a lot on sweets and very sugary things as well as lots of instant ramen and prepackaged dumplings. My problems are that my body looks very bloated and the definition of skinny fat. On top of that my horrible bloodwork results, which showed me that my hemoglobin was too high, iron levels were too low, my cholesterol was extremely high and extreme vitamin d deficiency. There was also some weird stuff going on with my alpha-1 and alpha-2 globuline which was too low and a possible indication of hypothyroidism. I am pretty fucked in terms of my bloodwork results and I don't really know where and how to start improving and thought this might be a great chance to combine both physical and health problems and resolve them together. The first steps I have made were an extreme reduction of instant food (which I am kind of proud of) but I still haven't managed to reduce my sweet tooth habit. Any tips on how to start reducing sweets or any meal ideas that could work as a substitute? Thank you all in advance and keep the great work up nonnies!
No. 259194
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>>259170Well done
nonnie, very wholesome and inspiring! I haven't fasted in a while so thanks for reminding me it's nice.
Enjoy your grapes and avocado!
No. 259296
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I am addicted to coke (cola coke not the drug kek) I sometimes drink 2 cans daily. I can’t help it. I think this is why I have don’t have a flat stomach and caused a bit of weight gain. I can cut and go with out all and everything junk and fattening foods but I can’t cut it out. I also only drink fruit juice aside from this and not water, I just can’t drink water.. I also hate any kind of diet/zero/max whatever I only drink full fat/original.. I know this is bad so no judge I just wanted to vent a lil and maybe ask advice. Can any of you nonnies relate?
No. 259321
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finally gonna do it for real this time nonnies
i lost 60 lbs last year but gained about 20 of it back. i’m tired of feeling like shit because of poor eating/sleeping/exercise habits. also miss having a defined torso and skinny waist kek. i’m gonna start walking 10k steps per day & eating mostly whole foods
pictured is random cute mocktail i had recently lol
No. 259322
>>259296honestly as a fellow coke (not the drug) addict my only advice is get used to zero. i haven't had regular coca cola since i was probably like 8, but i drink so much diet. it's actually unhealthy and i've cut it out a lot (used to drink at least 1.5L a day, now only a can or two a day).
if you seriously can't drink zero and don't like it/don't want to get used to it you can either work your diet around the coca cola (ie. eat less food so the calories even out) or cut it off with time. maybe start by drinking 1 can a day, then 2 weeks later only half a can, and have less and less as time goes on.
what helped me (but probably isn't that much better kek) is finding a diet iced tea that i really liked, it stopped me from drinking so much coke and because it doesn't have carbonation it doesn't bloat me.
but yeah, coke addiction is tough it sucks and i know how you feel
No. 259323
how do you expect to feel after work outs?
i consider myself pretty unfit, i'm overweight (like bmi 29) and whenever i have worked out in the past, i always expected to be dead and totally beat down after the workout (ie. sweat dripping on the floor from my face, hair wet, can barely walk…). today i did one of emi wong's workouts (this one:
https://www.youtube.com/watch?v=W4eKVKwf3rQ ) and i didn't feel dead afterwards at all, i did sweat a bit but i was able to get through it with relative ease. do you guys have workouts like this too? i'm not sure if it's a good thing or a bad thing, because i feel as if i didn't burn as many calories as i would if i was completely dead afterwards. i also don't know if it was easier because i've gotten fitter or because it was an easy workout
No. 259353
>>259296Oh yeah. I was a 4-12 sometimes 24 pack a day drinking of Dr. Pepper for over a year and before that it was cherry Pepsi. I haven’t as of right now had a soda in three years?
First question are you replacing your calories with cola? I was. I was thin. Underweight even but I was only eating about two meals or less worth of actual food so I craved the sugar and caffeine in cola in the place of slow digesting carbs and real protein. So if you’re currently malnourished and not eating enough and just cutting out all those calories and “energy” it’s going to be hard.
I can’t drinking warm water. I have sensory issues. Mine has to be cold with a straw or in a bottle. It feels dumb but I can get through over a gallon a day that way because while I don’t always enjoy it. It’s easy to put down and makes me feel better. You can try adding lemon or lime to water. Making berry and mint infusions. Iced sugar free tea. Cold brew bags thrown directly in water for maximum lazy. Keep in mind your cutting three addictions when you’re cutting the soda. Sugar, caffeine, and the habit and emotional comfort of the soda itself. That’s why it’s hard.
I wouldn’t go for diet. Diet has a shit ton of health risks too. It’s two brands of poison.
No. 259494
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Hi nonnies, I want to slim down for the summer but every year I try this and I get burnt out too quickly. I restrict my calories too much and get so disillusioned with not being able to see results quickly enough from whatever exercise I'm doing that I always end up slipping back into lazy, chubby normality. I don't want that to happen this year.
I think I've figured out the right balance for my diet but I don't know where to start for exercises. I'd love to do weight training (I've avoided it before bc I didn't want to get all bulky but the nonnas in this thread have really alleviated my fears) but I don't have any gym equipment or access to a gym currently. Could I try calisthenics? I'd love it if I could find a weight training version of those YouTube Chloe Ting 30 or 60 day programs, because knowing that I have a set timeframe in which to get results is really useful. I think it would help me avoid my previous pithole of 'giving up because I've suffered through 2 weeks of starving myself, jogging and pilates (its terrible, I know) and haven't seen the scale or my measurements change.'
My perception of how chubby I am can change a lot, so I find it really hard to perceive whether I've made any progress aside from what the scale says. Maybe my previous attempts at losing weight were actually working and I gave up because of my warped view of myself. Whatever it was, I'm really determined not to fail again, I just don't know where to start exercise-wise because there's so much conflicting information out there.
Tldr; I would like a beginners home workout program that can help me to build muscle and lose weight, preferably with a set timeframe and some realistic example of the change I can expect to see by the end of the program. If anyone could give me some recommendations I would be super duper grateful!!
No. 259501
>>259494If you're focused on slimming down/recomping then the mix of aerobic and strength training present in interval routines like
>>257717 will be a good choice. It will burn a lot of calories, improve your resting metabolism and provide noobie gains. It also doesn't require any big equipment like the gym, just some dumbbells or you can do body weight-only routines too. I love growingannanas workouts and she has both weight and no weight versions of 28-day challenges. If you like Chloe's stuff that should be fine too, anything to help you stay consistent.
>I find it really hard to perceive whether I've made any progress aside from what the scale says.I recommend taking your measurements and before/after pictures. For example you might gain three pounds but lose an inch off your waist. While it doesn't always feel great to see before pictures, they are really helpful a couple months down the line when you can comparatively see how much your shape and structure has changed. Can't tell you how many times I've felt stagnant then caught my "suddenly" curvier legs or back in a photo and thought damn who dis? Kek for some reason it's more noticeable than comparing in your mirror everyday. You can also test how many times you can perform an exercise in a set period of time then do it again after 30 days. I.e. you time how many push ups you can do in a minute then compare your starting amount to what it becomes later on. Helps to get an easy idea of improvement.
No. 259609
>>259598I avoid exercise altogether if I'm having painful cramps,but luckily that's only my first day usually. I have a heavy flow and fatigue so I avoid cardio on my period as well, it just makes me feel like shit. But I like doing pilates or yoga on those days instead. It really alleviate that heavy tired feeling and helps my mood.
I don't think you're lazy if you're listening to your body. We can't be at 100% every day, it's okay to be human!
No. 259816
>>259186I know this was from a few days ago, but I actually really like sugar-free hard candy to curb my cravings nowadays. When I feel the urge to impulsively eat, I just have 1-3 of them and end up losing that frantic "need sugar NOW" feeling by the time I finish them. Fruit-flavored waters that don't have sugar are good too.
I still have a huge sweet tooth, but I try to make sure that the sweet things I eat notable amounts of aren't just empty calories– fruit, protein bars, Greek yogurt, plain cottage cheese with a bit of sugar-free Hershey's syrup mixed in. If I want straight up junk food, Lily's chocolate bars and PB cups are sugar-free, and Halo Top and Nick's ice creams aren't high in sugar either. I know they're still processed and not health foods or anything, but better than consuming hundreds of grams of actual sugar per day.
No. 259817
>>259186hello anon, my advice as a sugar addict is to switch first away from processed sugars into honey, stevia, etc, and then you will still get the sweetness without the instant spike, from there you can curb it down to something manageable.
I was a gummy candy between meals girlie with cookies after, and now I am one tbsp of honey a day. I know you can do it!
No. 260027
>>209558Reporting back that I'm currently 234. My friends and coworkers have noticed the weight loss so it's very motivating.
It's not the quickest weight loss, but I haven't had any relapses throughout the holidays and I still think it's decent progress considering I've just made diet adjustments. Haven't thought about calories or working out at the gym.
I think once I dip below 200 I'll be able to start a work out routine for muscle definition without injuring myself from all the excess weight. Right now the physical activity I get from my second job seems to be balancing out the sedentary day job at the office.
No. 260033
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Nonnies I've started an experiment, for two weeks I will only start to eat when I'm hungry and I'll stop when I'm satisfied, after the two weeks are up I'll see how I feel and how my weight has changed.
For context over the last year I've managed to quit every unhealthy food that made me consistently overeat (soda, sweets, juices), but weightloss has still been very difficult and I could never keep it up for long. I suspect it's because I used to comfort and boredom eat a lot and my emotions are heavily tied up with food. Since I was a teenager food has been this constant battle between guilt and wanting to eat all the time. I hope that by only eating when I'm hungry I will train my mind not to think about food so much when I'm not hungry, I don't want to have to fight for the rest of my life just to stay at a normal weight.
I've been at it for about a week now and it's been going fairly well, I'll report back in a week with numbers.
No. 260037
>>260035>vitaminsIf your deficient: the vitamin your deficient in, if you aren't: none
>foods less processed food
if your too fat: less
if yor too skinny: more
if you eat more than 2% of your daily energy requirement in free sugar: less sugar
if you eat too little protein: more protein
if your diet contains only a few foods: add different foods
Pretty much all dietary advice that goes beyond that is highly contested and everyone is going to tell you something different. But before you have the basics in place I don't really see a point in adding some questionably useful supplement.
No. 260055
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My boyfriend put some weight on over lockdown. He was 6ft and around 75 kg/155lbs (?) And is now at least double my weight, around 100kg/220 lbs. He's expressed his unhappiness with his size multiple times and has said several times since September that he was going to lose weight. He started lifting weights/eating lots of protein and it just made him bigger. Yesterday evening, he decided he wanted to start up the diet he did when he was around 17-18 where he cut out all sugar and all flour because he said it's how he lost a lot of weight. Does anyone know if this is a healthy way of going about losing weight in your early twenties? Is there anything else I could suggest to him? I don't want him to make himself sick by going on such a restrictive diet but I am quite worried as he is close to becoming dangerously overweight.
No. 260065
>>260055I don't know anything about cutting out flour but cutting out processed sugars can definitely help as they're calorie dense, however:
>He started lifting weights/eating lots of protein and it just made him bigger.So many men fall into this trap and end up accidentally bulking or dirty-bulking in which yes he probably has gained muscle but also too much fat to even see it. He should have a look at a sensible and attainable calorie deficit/cut instead if he would still be interested in lifting weights, I'm overweight and this is what I'm doing and it's not restrictive or crazy at all, it's basically just eating protein-dense but healthy foods (talking lean meats, veg and carbs, NOT relying on peanut butter or sugary protein bars like you would in a dirty bulk).
It may not drop the pounds as fast as cutting out entire food groups would, but it's far far healthier, sustainable and enjoyable and you can still have room for some treats and snacks, especially at his height where he'll have a bigger amount of calories to experiment and play with so he can still have his healthy foods plus not go insane from being restricted and unable to have any snacks.
I'd highly recommend this for any overweight person, male or female, obese or just slightly overweight as it's flexible to suit pretty much anyone. He could have a look at his TDEE on tdeecalculator.net and find out his daily maintenance calories and then just take off 300 calories to start with.
For example I'm 5ft, I work out and lift 4x a week, my maintenace calories are 2000. I'm overweight so I'm on a deficit of 400 calories which would make it 1600 a day thus I'm losing fat, but it's sustainable enough that I can still make gains and lift weights.
If he wants to restrict things like sugar and flour I'd say experiment with that AFTER he's established some sort of consistent deficit and weight loss routine…otherwise he may feel overwhelmed with the amount of stuff he has to keep up with like calorie counting, protein intake, and then having no sugar. Doing it one step at a time is honestly the best way, even if it's a little slower - it's far easier to make it just a part of your daily routine that way and he would be less likely to fall off the wagon, binge and gain more weight.
No. 260101
>>260065Same anon here (I hit new reply by mistake) but yeah that's what I reckon happened when he tried out a protein rich diet where he just ate more protein on top of what he already ate and then lifted weights. This would probably work fine for a body builder/super active person, but he is sat down at a desk for most of the day. I'll forward that website to him too it looks very useful.
I'm wishing you the best of luck with your goals, it sounds like you're doing a fantastic job so far!!
No. 260113
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Hi nonnies, I had a really high effort time in February and lost a stone (14lbs I believe) which is great, now I'm losing the next stone and I'm halfway there but I'm wondering how to help burn my tummy fat, it's always the last area to go and in 2020 I did it before stuff happened like mum getting cancer and me just not being in a position where I was looking after myself….now I'm back on track (and things are looking up for my mum thank fuck) what are your tips to stay motivated and encourage this? I'm keeping my calories and portions careful and I do gym, although I focused more on strength lately so maybe I just need to blast the cardio until that baby fetus Mariah Mallad gut is gone
No. 260319
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I don't know if this is the right thread but I was wondering if any nonni ever did oriental dacing for cardio/ a bit of exercice? I want to keep being higher in the healthy fat% because it look better on my frame but exercice my weak midsection.
No. 260858
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I had some positive results going to the gym 3 times a week and dropped from 125 to 123 lbs but the last two days I haven't gone and ate bad (binged on soda and garlic bread bc of an event) and now I feel like I'm bloated again. Do results really slip away that fast? I don't really care so much about the weight on the scale I just hate that I felt I was getting toned and am now doughy again…
No. 262061
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Nonnies, this monday will be my first month of a consistent 4x a week weightlifting routine completed. I've never even got this far before and suffered with consistency issues and just being lazy but this feels excellent now - I don't even think about going to the gym as a huge monumental task anymore, and I noticed that I don't get an anxiety stomach feeling going there, although I'm still very shy and have yet to use the squat racks because it's often full and surrounded by moids.
I seem to be putting on muscle at a decent rate according to my progressive overload and my barbell rows especially are coming along insanely well, but I can't see any sort of visible changes yet. Then again, I am quite overweight and short and look sort of like a barrel disguised as a woman so I guess it will take time kek. My deadlift strength need some work as thanks to a life of being a lazy gamerfag, my entire back and hips seem quite tight and weak. I also probably have a bit of anterior pelvic tilt but I'm hoping that will sort itself out with consistent training and strengthening of my back anyway.
I'm trying not to check the scales too much as I'm on a deficit but I'm still gaining strength/muscle so it seems to be going up and down. However I've been sticking to my calories and macros, and if I do go over calories it's never by more than 100. I can't see much fat loss but I'm assuming it's not as fast for me given that I am short and have less wiggle room to deficit with.
I'm still struggling a lot with looking less feminine around other women at the gym but I just try and steel myself through it now - I have to tell myself will never be shaped like them but that's ok as long as I look fit and athletic in due time. Sometimes body dysmorphia feels overwhelming though and like it's all for nothing, but I try to get my workout done anyway.
Anyway, here's to a month of lifting. I hope I can look back on this post in 3-6months and be proud to say that I can see progress and have made another step towards being a muscular megastacy and feeling like myself again.
No. 262115
>>262061Congrats on your progress! It sounds like you're basically doing recomp, right? It's really common to not see dramatic results on the scale or in the mirror when you're slowly swapping out muscle for fat. It's also common to see rapid strength gains at first before it slows down, but that's why consistency and celebrating landmarks within each gym session is so important. I'm proud of you nonna, from one short stocky girl to another it's a long journey but we'll graduate from our minifridge phase eventually. I think slow and steady is the best option for our body type. Feels great to get stronger too and to know that it's staying.
This is a general question for the thread: can you intentionally lose muscle in one area by just… not working it out as much? I ask because my calves are fucking massive, like 18 inches, but I carry very little fat there. It's almost entirely muscle at this point. I can't avoid using them during cardio but I wonder if skipping leg day while weight training might lead to some muscle loss eventually so they're not as huge. Is this feasible or do I just have to accept my fate of never finding boots or flare jeans that fit kek
No. 262195
>>262061Eyy anon, so happy for you! Keep up the good work and you'll see results soon enough.
>my entire back and hips seem quite tight and weakIf I may suggest something? Yoga is such a good way to stretch out your muscles and lets you become more limber. It'll definitely help you with your progress.
No. 262444
>>262375Yeah I was tracking too. I've basically stayed in the same weight range or gained my whole teens/20s and any weight loss halts at a certain number and I can never get below it. Idk what's wrong with me
>>262405So speaking of caloric intake I signed up for noom last year and they wanted my calories to be 1200, whereas MyFitnessPal had me at 1500. 1200 was really unsustainable for me at the time but I've been trying to stick to that and the scale doesn't budge. Then days when I might eat more my weight just skyrockets. Interesting that it only activates at underweight though, I assumed it was if you weren't getting calories period regardless.
No. 262476
>>262449do you have a food scale? your metabolism can downregulate if you’re in a prolonged calorie deficit, but this takes the form of e.g losing your period and expending possibly 50-100 less calories per day. it’s really not significant enough to impact weight loss. it sounds like you might be reactive overeating which is what’s causing the plateaus? do you restrict for a few days then get hungry and “eat whatever you want?” if so you might just need to find a way of eating at a modest deficit such as 1500 per day and include lots of whole fiber-rich foods like fruits, vegetables, and legumes.
i also strongly caution you against weighing in everyday. your weight can fluctuate +/- 5 lbs per day based on water weight, where you’re at in your cycle, food/waste in your body, etc… it’s maddening and discouraging to weigh yourself everyday and likely to set off reactive eating. i would honestly limit the weigh-ins to once every 2 weeks or so.
No. 262553
>>262449Just google tdee/bmr calculator. But there is an app that tracks your weight and intake for like a month and then calculates your bmr and tdee. Forgot the name but I think I saw on the loseit subreddit. Apparently it's very accurate. Honestly since you are tall and active I agree with the other anon that you are ingesting more calories than you realize, and it's probably not super apparent because you eat right for a few days and then overeat and ruin your process.
>but I still couldn't eat whatever I wanted without gainingI mean yeah, no one can do that kek
No. 263716
>>263678It's not weird to want to workout with videos/music
nonnie, most ppl in the gym have headphones in for a reason. I can get lost just listening to a vid on the treadmill, in fact I have to remind myself I need to leave soon. I would make a playlist for songs/motivation for hardcore exercises then wind down with some more chill stuff. I just use wired ones because I hate having to recharge the wireless ones.
No. 264568
>>264560First of all, stop relying on caffeine and laxatives. They can seriously fuck up your bowels.
If you want to lose fat you need to be in a deficit. To do that, you need to find out what your approximate calorie intake would be using a TDEE calculator. They are free and you just google them and then input your height, weight and weight loss goals.
To lose fat you typically subtract 300-500 calories from your maintenance intake. You will need to track your calories to make sure you're not overeating, and if you're lifting make sure you get enough protein in.
That's literally it. Caloric deficit, prioritise protein and also be consistent with working out. Stop with the excessive caffeine and laxatives because you are damaging yourself.
No. 264572
>>264568I feel like I've been in a deficit for a while (i do not have ANY time to track anything), I fast 16 hours a day and eat 2 major meals and go to the gym 3 times a week (every 7-9 days i have this awful binge meal day where i eat a lot though), but i literally don't look any different, it has been bringing me to tears lately
I am at a 'healthy' weight btw but i want to get toned, I still have some jiggle in my thighs/stomach right now and my upper body is very fatty, I can only see muscle when I flex
No. 264574
>>264572>i do not have ANY time to track anythingNtayrt but bruv, don't mean to sound like an asshole, but you need to find the time to track at least a few of your meals. Fasting for 16 hours means nothing if your two meals bring you at your maintenance calories (which you must be if you aren't gaining or losing any weight) anyway. Actually count your calories and cut 300-500 like
>>264568 suggests if you want to properly cut and make your muscles more showy
No. 264604
>>264572I know that tracking your calories can seem daunting at first but it really isn't
nonnie, and it actually doesn't take that long. it takes 5 minutes for me to input all my food for the day on myfitnesspal.
Some people can get away with intuitive eating but it honestly doesn't sound like this is suitable for your situation. At some point, you're going to have to monitor/track things. You will be greatly surprised by how much calories you do actually eat in a day - I thought I was eating only around 1500 but it was close to 2000 when I first started tracking, and now I know why I got so fat.
I would highly recommend looking into tracking even just carbs or just protein to start with as those are usually calorie-dense. From what you described you sound skinny-fat so it's very important you track something in your diet or you just aren't going to see both muscle gain and fat loss. I know it sounds time consuming but unless you're an expert for measuring portions by eye then you will have a hard time shifting the fat.
No. 264643
>>264632I don't have an anterior pelvic tilt, but I do have a very weak core and a lot of back pain that comes with it. I went to a chiro who also had a PT room and they had me to
- Squats (not deep squats at first but I'd work down lower and lower)
- Birddogs (be careful to tighten your core and don't let your back curve down!)
- Dead bugs (my absolute favorite, it's easy and I can really feel my core activating. I don't incorporate moving my arms but I can still feel it in my core)
I started with 2 sets of 10, then slowly upped the number of reps. It might be a little painful in the beginning but the pain should hopefully subside. Also stretch out your hips afterwards! I do vid rel multiple times a week, pretty much has all the stretches my PT told me to do.
My back pain has gotten significantly better. On days I don't work out, I focus on doing these for my core.
No. 264646
>>264643I forgot to mention it, but I also did hip bridges!! Once they become easy I did them with one leg raised for added difficulty.
Also, for the yoga video, I should note that you should take it easy on the down dogs/forward folds if they make your back hurt, because I struggled with it when my back was in a lot of pain. Substitute it with a child's pose or maybe skip it altogether. Happy baby pose looks fucking silly but works wonders too. Good luck nona!
No. 265045
>>264985Either throw out your scale or only use it once a month. Start excersizing, if you're at a normal weight but have subjectively fat or flabby parts strength training is what you wanna do, not just cardio. If you're not into going to the gym use youtube videos or workout equipments in public parks (if that's a thing where you live). Once you excercise more you can eat more (good food) as well; lots of veggies, high protein, medium carb intake. You'll probably gain muscle weight but lose fat.
I had a similar problem, went from an eating disorder to normal eating habits and while my bmi still categorized me as "underweight" my body fat percentage was too high. Being lean and fit feels much better than being skinny or skinny fit, trust me. It's hard in the beginning because it takes some time until you see results, but even if you can't see any progress on your body yet you're still getting healthier.
No. 265418
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I know it's possible because I got so slender in 2020 but my life went downhill and I'm going to gym and eating well again but the lower stomach is always the last to go. It's flabby and I can see the exxagerated stretch marks, I know when I lose weight these get less noticable and my stomach looks less "dimply" but I'm really upset in the process. What should I keep doing to keep going and lose my visceral fat? I know once I get there it won't look so bad to me, lower stomach is such a bitch
No. 265429
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nonnies i'm so down on myself
i've been trying to eat well and work out since january
i'm at a point where i went to h&m the other day and a size 32 skirt was slightly too big for me. i don't feel like losing any more weight, i'm happy with my body for the first time in forever. my face though… it's still disproportionally chubby. like, if you showed someone a photo of my body and a photo of my face they probably wouldn't believe it's the same person. i mean i guess that might just be how my face is but it's so dispiriting, almost makes me wish i just stayed at a higher weight cause now i feel like i just look dumb. sorry for being in my feelings but it depresses me to know i still can't get the looks i want despite all this effort.
No. 265447
File: 1653154554144.jpg (37.09 KB, 701x701, the-body-is-evil-and-must-be-p…)
>>26544327
i know people say face chub helps you look younger but i lived a truly shit lifestyle and didn't take care of my skin until like 25 so i have some premature signs of aging already anyway. but maybe it would be even worse than that without the face fat. ah well.
No. 265586
>>265581Next thread we should have an explanation like this at the top of the thread, I feel like this subject repeats itself a lot.
Anyways, checking in on the nonnas. Im working a serving gig now, and its wearing me out.
If I log 3-5 miles a shift in walking(speed walking, keeping up with 10 tables at a time)should I still do cardio? Ive been sticking to body weight and resistance bands before or after a shift.
Im a fatty chan who eats well now, and isnt expecting instant results. I never leave work without being insanely sweaty.
Hope all the nonnas are staying hydrated and motivated!
No. 265752
File: 1653315089125.jpg (524.86 KB, 2578x1907, cow-treadmill-final.jpg)
new chloe ting program just dropped, would anyone want to join a team and hold each other accountable? you can have a max of five but if more people are interested it might be fun to have more teams and compete against each other
https://chloeting.com/teams/om5p2ob4l No. 265945
File: 1653375691961.jpg (44.21 KB, 800x800, muscled-glute-kickback-machine…)
Nonnies, I used a glute machine today, similar to pic rel, and now its like 12 hours later and my lower back is sore. It was my first time using it and I asked my friend if my form was good and she said yes. Does this machine target the lower back too? Or did I strain myself too much (used my lower back to compensate)? Or perhaps I just did it wrong…which I feel is a little hard to do cause it seems pretty straightforward.
No. 265951
File: 1653379132677.png (585.01 KB, 545x469, 894329473298742.png)
>>265762Sorry anon but you really have to get yourself to eat. Simple fact is it's not always fun. Bulking (even if it's only a minor calorie surplus) sometimes makes you feel bloaty and gross because you need to meet your macros even when you aren't all that hungry. I do feel working out affects appetite, for me at least I tend to get pretty ravenous a couple hours after cardio but lifting makes me want to eat less for whatever reason. Even so, it's a waste to put in the effort to exercise but lose the gains because you're not fueling your body. I recommend looking up a list of high protein foods or sample meal plans and just following those for the least amount of thought required. You need to eat around 1g of protein per lb of weight and about a 300 calorie surplus over your TDEE. Here's a site that basically does all the work for you and you can tweak the calorie amounts as needed then follow their list:
https://www.strongrfastr.com/120g-protein-meal-plan No. 265955
File: 1653379782087.png (493.92 KB, 740x336, 2243209423784927.png)
>>265945You should not be feeling it there. See
>>258237 as you are probably compensating by arching your back. Use a lighter weight if it's hard to maintain good form. You want to keep your butt slightly tucked then only use your leg to push back. Your butt will serve as the "hinge" and you should really feel it squeezing at the top of the motion. Don't overextend though, your thigh needs to line up with your back and not go above it. Pic is using cables but same idea.
No. 265963
>>265955Thank you
nonny. I definitely overextended. I'll pay more attention with lining my thighs up with my back.
>keep your butt slightly tuckeddoes this mean clenched?
No. 266085
>>266060Honestly the first week I didn't have energy
But after a while I perked right up
I guess cuz my body is slowly using the unwanted fat I have into energy
First week was mainly me going on long walks. This week I was able to go back on weights. I also don't really have cravings. And for me, eating 1500 calories is a lot. I take multi vitamins since I def can't get everything from meals. OMAD is all about planning
No. 266095
>>266084It's great you're staying aware of any discomfort and correcting your form early on! Good lucky
nonny.
No. 266322
File: 1653563773540.png (249.7 KB, 800x467, 1_RFkKft-gcIwkN0FCzfvKDg.png)
Is it possible I have a weak or super tight lower back? I'm wondering if I've strained it by overexercising as I'm experiencing some mild pain around that area after exercising, but I'm still fully flexible and it doesn't stop any sort of movement and the pain doesn't spread anywhere else.
This happens mostly after exercises that require me using my core and lower back to be stable like deadlifts, barbell rows and even split squats where I need to keep myself upright. It doesn't feel like my spine specifically but the muscles to the side, if that makes sense.
I'm also pretty sure I have some form of anterior pelvic tilt as I tend to arch my back and stick my stomach out, this is something I'm trying to fix but I'm wondering if that has anything to do with the pain too.
I've also checked my form religiously and always make sure to brace, keep my back neutral and also pack my lats in any exercise that needs it, but I still seem to get that fatigued and sore lower back feeling.
Picrel, the pain seems to be around the "thoracolumbar fascia" region. This is such a specific issue but if any other nonnies have experienced something similar let me know.
No. 266420
>>266404What the frick…
nonnie, I didn't even know this was a thing. Did you also get pain in your hip or the side of your hip when lifting a leg?
No. 266487
>>266378My meals are mostly low carb because that can help you get back into ketosis faster. Also you will feel like shit if you eat a bunch of carbs at once. I try and focus having a protein and vegetable, a fruit, and dairy. Almost every day I have greek yogurt with strawberries, chia seeds, and a serving of peanut butter. Protein is grilled pork, steak, chicken, shrimp, white fish, tuna. I usually have a greek salad with it or add some cheese like feta. Bacon is also good to add to salads or have on the side. I love eggs but they make me nauseous if I break my fast with them so be careful. I also like to make mediterranean and indian dishes because they are usually low carb high fat. Gyros, falafel, butter chicken, kabobs, etc. but I either skip the bread/rice or have a small serving.
No. 266496
File: 1653661571463.png (485.26 KB, 680x406, 12.png)
Periodic reminder: cardio is your number one priority for general health.
If you don't have time for anything else and you only have like 20 minutes a day to spare, all of that has to go to cardiovascular exercise for your most important muscle: the heart.
If you do have time, combine at least 30 minutes of cardio a day with weight lifting for muscle mass, which will make calorie consumption an easier thing.
More muscle mass = more basal calorie consumption
No. 266504
File: 1653666790419.jpg (104.02 KB, 732x725, pls_no_cardio.jpg)
>>266496I know you're right, but I hate that you're saying it anyway.
No. 266557
>>266378A lot of chicken and salmon and all the veggies I want during my hour. Some days I have greek yogurt with granola as dessert. Protein shakes. I also eat a turkey sandwich for days I don't meet my calorie intake.
There are a lot of fun things you can eat. Just don't eat out and make sure the things you eat are nutrient dense. I personally don't eat a lot of fruit
Also every couple days I eat an ice cream sandwich. I still lose 2 pounds a week
No. 266719
>>266504This is funny because I think cardio is way easier than resistance training. Resistance training is like torture to me for some reason.
>>266512I would use the thread, but I would be worried no one else would. This thread isn't even fast.
No. 267235
File: 1653986965831.png (1.11 MB, 828x859, 93402849032784.png)
Lil something for anons who like butches and more "masculine" physiques. Momomuscle aka Morgan Olson.
https://www.instagram.com/momomuscle/?hl=en>inb4 oh no she might not be natty!She says she is. This progress is over a period of 6 years but either way she works hard and there are client before/afters where "regular" people have achieved similar and impressive results and I don't think all of them are doing roids. I like her laid back attitude and when people bug her about whether she's trans she's nice but firm about being proud to be a woman and not wanting to chop her boobs off.
No. 267257
>>267235Anon, are you kidding me? She even got that Ayden frog voice, it's obvious she's not natty.
>She says she is. This means literally nothing. Lots of people say they are when they are not. It's kinda like Belle Delphine saying she's natural with no plastic surgery. You know that even Anderson Silva failed a random roods check, and he doesn't look half as jacked as this
woman.
She still works hard no, there's no denying that. But still not natty.
No. 267540
>>267497Thanks
nonny, I do love her size and shape. Appreciate the realistic advice. I will look into those training/diet methods.
No. 267802
File: 1654226567484.jpg (95.63 KB, 760x1013, 111579673X9R_OM_F.jpg)
>>267790E/F is just DD/DDD in department stores right? I'm the same way and I usually wear Victoria's secret sports bras. They give good support, are cute, easy to put on and take off, and my boobs would chaf really bad under it and on the side boob creases and it helped with that
No. 267812
File: 1654228688726.jpg (174.49 KB, 1080x1507, Screenshot_20220602-205241_Ama…)
dropped pic
No. 267861
>>267790I like the Panache sports bras, they are available with or without underwire. I am a 30J and nothing moves even in the wireless one, it changed my life. It's really not as cute as
>>267802 though.
No. 267963
File: 1654299310691.png (37.56 KB, 540x360, F34BBD10-65E7-4816-90A5-6DD9C7…)
>>267484your best bet will likely be tricep dips picrel and you can easily modify to make them easier (bring feet closer in) or harder (one legged) depending on your strength level.
No. 267973
File: 1654306642437.jpg (33.21 KB, 799x960, FRkgXtXXoAAO9z5.jpg)
Has anyone here had experience recovering from an injury and bringing your lifts back up to where they were previously? Struggling mentally with losing a lot of squat strength after a break. I'm doing fine now but about 30lbs weaker and it's frustrating.
>>267484I'd second
>>267963 and also say push-ups are an option that can easily be modified on your knees or at a high angle like against a table.
No. 267998
>>267978It was helpful, I think I mostly just wanted to hear a firsthand account that it does come back since I'm impatient.
>Sensation over aesthetics every time.Man, this is true in the sense that the numbers I'm focused on really are an aesthetics game too to some extent. Need to think about the journey/process more. Thanks anon
Something else that's also helping is thinking of other areas to improve in while my injured side is playing catch-up- like upper body strength goals or taking up something totally new like yoga.
No. 268403
>>268073>>268075>>268099Thanks, nonas. I just bought protein powder and milk that I’m gonna start having daily so that will help me stay consistent since I need to use up that protein in my body. I’m about to throw on some tunes and lift. I did belly targeting yoga the last couple days so I’m going onto day 3. I might start writing my workouts down too because that
triggers some kind of obsessive mentality in me lol.
No. 268563
I'm the nona from
>>249307I took advice from nonnies here and got a blood test and spoke with a doctor. It turns out I have highly elevated stress hormones, insulin resistance, plus gluten and dairy intolerances.
Feeling very overwhelmed by the info but wanted to thank you all for encouraging me to talk to a professional before I put more stress on my body.
No. 268569
>>268288Thanks
nonnie, looking forward to it! So far I made the almond cake recipe on the back of the Bob's Red Mill almond flour, but with lemon zest, buttermilk made by combining lemon juice+ milk, and then yesterday made coconut flour pancakes. I honestly love grainy textures so going full gluten free would probably be easy for me.
No. 268696
>>2686692lbs is nothing. you could just be bloated… have you pooped? its your period coming? etc
i always bloat a little bit before my period and end up "gaining" like 3 lbs, it doesn't really look noticeable in a mirror but stuff around the waist can get snug.
and hell if i didn't poop for a day or two I can "gain" like 5 lbs.
unless you go up by like 10 and you're really not fitting into anything anymore, then you're probably overeating, and then maybe you decide if going as hard in the gym is worth it for you if it's making you that much hungrier.
No. 269697
>>269687Maybe try having lots of smaller meals and regular intervals so you are less likely to bloat and still feel full, could help with bingeing too.
If you are having issues with constipation you could try adding more fibre into your diet, i like those "fibre one" bars for that.
No. 269700
>>269698Just fyi anon should get thier sodium levels checked before going on a low sodium diet, honestly we don't even advice them that much in the medical field anymore because people find them so hard to stick to anyway.
It can be dangerous to fuck about with your electrolytes.
No. 269821
File: 1654975563187.jpeg (97.92 KB, 640x632, fddssssa.jpeg)
I had thyroid problem year ago and gained weight rapidly, it's my first time to deal with weight as I have been lean my whole life.
I lost 3kg by rectricting calories but I hit plateau.
I can't lose weight for two months now no matter how less calories I eat ( I fucking eat 1300-1400 calories, I can't lower it down wtf).
I relised that my metabolism slowed down because I cut calories so I will get back to my "maintenance calories" which is around 1600 I guess, it's hard to tell because every site shows different number (idk what I should do with that tbh, it's hard to tell how much calories my body need).
I'm really afraid that I will gain weight but I will try it for week to speed up my metabolism, and then 3 weeks of calorie deficit again.
I hope it will work out because I'm really surprised that you can barely eat and don't lose weight like wtf.
Has anyone here managed to get out from plateau?
No. 271311
File: 1655806443148.jpeg (35.76 KB, 640x480, 7B8AB6E8-EA6D-4F80-BB96-2EFB3C…)
>SW 160
>GW 145
>CW 160
I was here in January with huge plans to get my ideal body but this year has been so fucked up and disorganised for me that Ive barely given any thought to my health and fitness. In the past three months alone my grandpa died of a stroke, I quit my job, moved from my parents house to a new city with strangers and caught covid. That last one was especially a pain in the ass in terms of weight management because I caught the variant that makes you super hungry and lazy, and I spent half a week sleeping twelve hours a day and only getting up to order takeout. I don’t weigh myself religiously but I stepped on the scales today for the first time in at most four months and I’ve gained ten pounds in that time. At least I know that means I can take it back off.
Methods (tb updated with progress)
>Meal-prepping twice a week
>Prioritising fresh vegetables and lean meats in my meals
>Making my own lunches instead of going out to eat
>Choosing the lightest meals when going out to eat
>Limiting alcohol
>Cutting out sofas and replacing coffee with tea when possible
>exercising at least twice a week (swimming, weights)
>going for a walk every day
Motivations
>Looking good in my graduation photos in November (I had to get professional headshots taken for my job last week and I wanted to cry looking at how much weight I’d gained in my face)
>Breaking the negative relationship with my body that my mother gave to me through a lifetime of nitpicks and lectures (I will never forget the time she sat me down for a very serious talk the week before my junior formal just to tell me I was going to look fat in my photos. Kek. Fucking bitch)
>Being able to survive the five-day hike my friend roped me into coming with her on next summer
>Being able to enjoy being young and having hope for good health in the future knowing that I am taking care of myself to the best of my ability
Accountability
>weekly weigh ins
>three things that went well
>three things I need to improve on
>any changes I made/will make to my routine
Wish me luck nonnas!
No. 271319
>>271315It really depends where you live.
Whatever meat is locally produced will be cheaper, and bigger less processed pieces are cheaper.
Like chicken is dirt cheap here, if you buy a whole bird vs deboned and skinned pieces it's always cheaper. Literally just the act of cutting a fillet into steaks yourself can save you a significant amount!
Ground meat will also be cheaper than other options, great to meal prep chilli or meatballs for the week as well.
Canned tuna in water too, you can usually shop around for deals on canned goods and stock up when there's a good price.
In my country stores get restocked on Friday mornings, so I go on Thursdays and they'll usually have discounts on meat that will expire in a few days. Just be be sensible and immediately freeze what you won't eat that day.
I'm clearly a carnivore so I'm not going to tell you to bulk buy lentils and chickpeas… They are better than just eating instant noodles obviously, but personally I like small portions and I'm not going to have 2 cups of lentils for lunch to get 35g of protein. I'd rather have a chicken breast any day.
No. 271384
>>271322Do you have access to lowfat quark? It's cheap (around 1 €) and high in protein, 100g has 13g protein, mostly sold in 500g packages, so one package would be enough protein for the day. It's not the best taste for everyone, but with some fruits or water to make a drink out of it it's good to consume.
Be careful with soybeans, I tried it and it messed up my whole menstrual cycle.
No. 271393
>>267497>>267540For the record yes it is.
Arm veins and abs are always very visible on me even prior to strength training and I never ever did steroids.
I think it's because of a very low carb/sugar but high fat diet with no processed food. Most of what I eat is organic food coming from nearby farms not using pesticides (they impact hormonal levels).
I never used hormonal contraception, might also have an impact, who knows…
I'm a regular female with no issues so if I can have that low of a bodyfat percentage not even training for it it's achievable and women should not be called roids users just based on that.
No. 271651
>>271489Do you have a wide ribcage or is it just fat?
I'm so short and big boned that I feel like even if I lost all my excess belly fat I still wouldn't have a defined waist because there just isn't enough space between the bottom of my ribcage and my hips.
No. 271684
File: 1655966191101.jpg (39.82 KB, 708x636, dyel.jpg)
What are some good rewards for hitting weight/fitness goals that aren't food related?
No. 271922
File: 1656073556472.jpg (27.24 KB, 655x166, fat_burners.jpg)
>>271879She still admits to using fat burners, which are unhealthy af. Plus if you just google Gorilla Mind, they have supplements with steroidlike compounds in them. Supplements aren't properly regulated and this happens more often. So you can technically say you're natty, or had no idea that was in it, but really, you're not.
No. 272506
>>272492I don't think you can do that. If you lift on a calorie surplus you'll add mass, hopefully mostly lean muscle mass but some fat too. Be on a deficit instead and you will burn fat.
You cannot really loose weight and get a bigger ass at the same time.
No. 272517
>>272510honestly when im in the middle of a binge episode i try to eat lots of good food even while bingeing on binge foods. fermented things like kimchi, sauerkraut, no-sugar kefir, pickles, are all great at helping ur gut biome recover from binge bacteria…
focusing on my gut-mind connection was the one thing that helped my bingeing. do NOT punish yourself for bingeing by fasting or going for long walks or whatever, it's better to focus on what you want to ADD to your life/routine than just punishing yourself and making yourself feel even worse. avoid high-inflammatory workouts and do slow-movement stretches with heavy breathing to get connected to your body again. warm lemon water with meals to help the digestive track. if all else fails, snake juice fast for a day or two to give your stomach a break. you'll be ok, just treat yourself with love and take sleeping pills if u cant avoid eating at night
No. 272524
File: 1656494111853.jpeg (311.38 KB, 828x834, 2FDDEBDB-B834-4EA7-A44E-F75B5D…)
>>271311>SW 160>GW 145>CW 158I picked a bad week to start working on my diet kek. I went to visit friends and if we weren’t out to eat they were feeding me delicious home cooked food.
>3 good thingsMeal prep lunches have been going really well! I’m doing sort-of snack boxes with almonds and veges, crackers, hummus, and a little bit of cured meats and Camembert. It’s great because I can snack through the morning while still working instead of scarfing something down on my lunch break.
I’ve been using my lunch break to power walk! Next week I’ll start bringing my gym gear and running off all my stress in the building gym.
Whenever I leave my office I’ve started taking the stairs back to my floor instead of the elevator.
On top of moving towards my goal, eating from home is saving me money! I’m going to put it towards my next dentists visit kek
>3 things to work onThanks to a really fucked up evening schedule, I’ve been skipping out on meal prep and instead being getting takeout. But I made a batch of homemade black bean vegetables and noodles to keep the cravings away for the rest of the week.
I still haven’t made full use of the office gym, but I know I’m going to need it because my schedule is about to go crazy and I’m going to need a coping mechanism.
I’m still drinking packet coffee even though it’s easily the most sugary thing I consume. But I did swap out my afternoon coffee for a green tea! Baby steps.
>Updates/changesI downloaded noom earlier today but still haven’t set up my account. Any anons with experience with noom, and your advice would be greatly appreciated.
I’m also going to try and get aome quick floor workouts in first thing in the morning. I need a reason to get up earlier and I know working out is more effective first thing in the morning
No. 272545
>>272470I'm planning on only doing it for a month to clean my body out of all the
toxic shit and lose some weight, so far so good, the feeling of hunger is almost gone.
>>272476I don't plan to sustain that diet for long, just a month will do.
No. 273043
File: 1656759441336.jpeg (114.12 KB, 946x2048, FUiX8nOXsAApOf9.jpeg)
Would anyone be interested in a collective fasting circle on the LIFE fasting app? Basically you can join a circle and see how far others are into their fast. You can also make posts and reply to each other (which could be turned off if people troll/abuse). It does require an account but you can make one with faux info on a throwaway email like mailinator.
No. 273152
>>269821So I ate as much as my body needed these two weeks. Of course I gained 1kg(2lb), that one fucking kg that I tried to lose for 2-3 months damn.
Now I will restrict calories, but its' my first day and I'm already going insane. I have really bad mood swings. I'm on 1300 kcal now because if I eat more I gain weight.
This shit is insane, I'm so done with it.
>>269831I still have thyroid problems but my doc can't regulate it, it goes into hypo or hyper all the time. But I feel way better when I'm hyper, even better than on my normal levels.
No. 273228
File: 1656851452367.png (99.29 KB, 1257x555, help.png)
Hi, I'm so sorry for my terrible drawing but I wondered, I've been progressively losing weight but I've noticed that the solid curve my hips had (round) at the moment has become a little wiggle where the hips are….is this normal in weight loss progress and can I even it out the more I exercise and lose weight? I feel like I'm probably experiencing a weird mid peroid sort of point. Thanks nonnas
No. 273269
File: 1656868911212.png (49.79 KB, 1092x385, TDEE.png)
How is this possible? I typically eat 500-800 calories daily (and am very precise in measuring everything I eat), yet have remained around the same weight for weeks now. Is there something wrong with me? I should be losing at least some weight, no? I seriously doubt I'm gaining muscle fast enough to explain this.
No. 273278
>>273275Ah, okay, thank you for the advice. I'll definitely try doing that. So, in this regard, would eating more calories per day help to fix my metabolism?
>>273273>>273276I promise that I don't actually have an eating disorder. I'm just trying to figure out how to eat correctly.
No. 273452
File: 1656952014165.jpg (572.4 KB, 1932x2576, 15267776288202130922845.jpg)
Just completed a week of rolling 48h fasts!! I ate very little in between (abt 800 calories to break fasts), mostly to shrink my stomach! Not sure if I want to go another week or come back to regular daily calorie intake of 1200 cal (I'm 176cm tall) to slowly lose weight now, since I managed to curb my appetite. Surprisingly, I feel super energized and I don't think about food as much.
No. 273812
File: 1657126039403.jpg (140.96 KB, 865x457, SmartSelect_20220706-094729_Br…)
new chloe ting challenge starting soon, join the cowgirl team and server
https://chloeting.com/teams/vqhj5smjdhttps://discord.gg/a5cpxxaH No. 273814
File: 1657126567352.jpeg (284.34 KB, 3100x1751, 635938315025345589-XXX-BELLY-F…)
I used to be quite chubby growing up. I don't have significantly loose skin, but now that I'm skinny I still look very skinny-fat and doughy in my stomach area. Would exercising and growing my abdominal muscles help me look "tighter" or at least reduce my paunch?
No. 274644
>>274623You can loose about 0.5kg/week. Have you calculated your intake properly ? It seems you're eating just what you need to maintain your current weight. You may need to adapt whatever numbers you have based on your experience, we're all different. Don't over focus on what you look like and try to enjoy how stronger/healthier you feel instead, it will help not developing a skewed body image. A lot of programs specifically designed for women are a loss of time. Maybe your training method is to blame rather than your diet. You did make some progress so don't be too frustrated. If you never trained before and weren't into sports you need to build some basic strength prior to being able to train safely with sufficient intensity to witness changes in body composition so maybe it's all good.
I had this issue, you will get used to it. If it's too hard try to spread your food intake more during the day. You can try protein shakes but they are sketchy. There are healthier alternatives such as almonds.
No. 277302
File: 1658543170281.jpg (97.29 KB, 950x633, 20190330_paningning_01.jpg)
How do I get my lazy ass back in gear? I keep skipping the gym and eating bad. The longer I do it the worse it gets. What keeps you motivated nonnas?
No. 277835
File: 1658764279496.jpeg (88.04 KB, 474x504, C1D11688-814A-4E39-BC96-547531…)
>>277827Oh shoot , Sorry, I meant very far from where I am in the sense of it being more of a serious gym, whereas Im still pretty new to gyms.
One of my roommates told me hes interested in checking it out, so I think I will introduce them at the tour and he can sign up at least. I think its more his style anyways.
I feel like spongebob in that one episode
No. 277847
>>277838Thanks nonna, I guess I jumped the gun on the anxiety (classic me). I hope you're having a good day!
Also another question for any anons here; Does anyone recommend any yoga for hips or migraines? Every time i try to find one on youtube its not… i dont know; Its not engaging or it moves too fast. Any recs would be appreciated
No. 277852
>>277847If you want slow and body focused with deep stretching the Bare Female is my favorite. She had deep hip openers and neck and shoulders.
Have you done rolling for the migraines and tried counter pressure stretches with a muscle ball?
No. 278004
>>277994For most things use olive or avocado oil instead of butter. Make sure to season. Never whisk olive oil. It gets hella bitter.
Soy free vegan mayo instead of mayo. Stick to things non dairy. Fake cheese sucks. Make dishes with a carb like potatoes, rice or pasta. When making things like mashed potatoes go for coconut milk so it doesn’t overpower the potatoes and seasoning. I’ve been on a garlic chive coconut milk and olive oil based plant butter potatoe mashed potatoes kick so good.
Go for fruit sorbets that are naturally dairy free over lactose ice cream. The hardest thing to actually substitute is milk in things like coffee but soy if you can have it is good for matcha. I like frothed almond for lattes when I could still have coffee. What do you need help with specifically?
No. 278021
>>277994Oat milk is my favourite replacement for milk! Some brands thicken it until it's nice and creamy. I've made things from creamy noodles to banana pie that are almost indistinguishable.
Not intolerant or vegan, I just love milk and milk alternatives equally. Soy milk is also good but too much soy personally upsets my stomach.
If you're buying things also be sure to check for modified milk ingredients. Many unexpected packaged foods add it.
No. 278068
>>278007usually i would eat a hardboiled egg with buttered toast which ive dropped in favor of cooking scrambled eggs with olive oil with some red onion and a mix of green and red pepper in a tortilla with some hotsauce
for lunch i usually just eat raw fruit like grapefruit and some raspberries but for dinner i was used to having alfredo pasta, homemade pizza etc, ive tried substituting dairy products in alfredo sauce but the almond milk i use smells extremely strong of chemicals when heated for some reason, and vegan cheese is extremely expensive where i live, considering starting to just eat spaghetti salad instead
No. 278102
>>278068What about how made sunking soup and garlic and olive oil baked baguettes. It seems kind of in your taste pallet. The baguettes you could probably just buy. Look up a sunking soup recipe. It’s super easy. Just a tomatoe and onion. Little orange juice and some paprika and rosemary with a chicken broth base.
For pasta pestos and red sauces are easier. You could do veggie and chicken pasta with a red sauce or a chicken pesto. You can also switch out your pizzas for homemade calzones, just don’t use cheese as a filling. Stuff it with Italian spices, vegetables, meats whatever. For a little cheese taste and some extra protein you can always throw in a little nutritional yeast.
Sidenote nutritional yeast, garlic salt, olive oil based plant butter makes good popcorn topping. Good luck
nonnie No. 278148
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Is getting an Under Desk Bike worth it? I do not have any space for other types. Would it be useful at all? I am looking for a way to lose calories and get fit, I tend to spend a lot of time indoors because I am working as a freelance artist.