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No. 278561
Previous thread:
>>>/g/211074This 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. 278682
>>278561I've ballooned up to 217lbs, my mom may have a fucked scale as I do NOT look that heavy. I guess I carry it well? I'm 5'9", trying to get back down to 160. I've quit drinking but the weight stuck around plus baby weight. Today I started logging in an app called "Lose It!" Which sounded hokey, but it's alright. I've been very fit and toned before so I'm confident I can do this again, so long as I don't fucking stress eat and get sick. I'm slated to lose a pound per week if I stick to my calorie goal, plus exercise. I have F cups and my ass and thighs are where my fat accumulates the most. Narrow waist. If any nonnies have some leg and core workouts to recommend I'm always curious.
In other news, my BP is down to 110 over 70 so at least that's under control now. Yeah I wanna get fit and sexy again, but mostly I just want to be strong and healthy. Measurement is going to be accountability, I fucking despise scales as I get far too obsessive.
No. 278853
>>278793I've had a very similar issue with restricting and binge eating, and the only time I lost weight healthily was when I wasn't counting calories. I cut out all snacks and stuck to 3 small-ish meals a day. I still recognised what a high-cal vs a low-cal meal looked like from my calorie counting days, so it was easy enough to not overeat if I stayed present and conscious with it. The main thing that helped was staying as busy as possible so I didn't have time to snack and binge. I went from 65kg to 55kg, but since being more depressed again I've gone back up to 59kg, so I'm trying to get back on track. It's so hard to not go to either extreme, but I know it's not sustainable and I don't want to keep yo-yoing like this.
>>278813Did you put in that you want to lose weight? Being sedentary whilst having a low bmi and little muscle would give you a slower metabolism, but 1300 definitely sounds too low for maintenance at 5'9".
>>278830I was a junk food vegan for a while too, but it just gave me another way to restrict and then inevitably binge. It depends on the person, but just be wary of it. I definitely back
>>278820 in saying look up volume eating, I loooove my leafy greens. Ik you've heard it before, but make sure you're getting enough protein.
No. 278931
>>278853>but it just gave me another way to restrict and then inevitably binge.Yeah, I definitely see how this could be a problem. Thank you for sharing.
I think my main issue is eating a lot of non-satiating foods that are packed in calories and relying on that to feel full. Bread is like the main staple of my diet at the moment and I thought I could get away with it, but I guess not kek. Thank you for the advice I will definitely try to pack on the vegetables and protein sources and cut out things like bread as much as possible (Hopefully completely at some point… The more I have it the harder it gets to resist it)
No. 278964
>>278947Protein shakes + gym is nice for bulking
You're not picky about shakes right? It's more a drink than food
No. 278969
>>278964I don’t
love protein powder or kale/spinach-based shakes, but I can suck it up to bulk.
speaking of protein, I should add that I’m a pescatarian. I’ve considered eating red meat & chicken again to gain weight, is it worth it?
No. 279173
>>278632how long are you spending on warming up, and then stretching afterwards? if your shins are weak then start running short distances. I always recommend the "couch to 5k" to start running.
To your second point: again, you can train them while running, no need to do extra stuff, just make sure you warm up and stretch
No. 279417
>>279043Losing weight and having covid can be tied into the hairloss. You said the hairloss started two months after covid which lines up with a telogen effluvium diagnosis (it happens a few months after the
trigger). Weight loss also could be contributing, like I said before. Telogen effluvium should stop after a few months. If it gets too bad, definitely see a derm!
No. 279438
>>279173I did 10-15 minutes of walking as a warmup as instructed by the beginners program I used (not C25k specifically but something very similiar), is that not enough?
>I always recommend the "couch to 5k" to start running.Yeah but that's the thing, I couldn't keep up with such a program whatsoever because my shins hurt, without my shins hurting I'd definitely be able to do that.
No. 279742
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short girls, 5'1-5'3 or so, what do you eat in a typical day, do you skip days of eating? im trying not to be such a piggy. i can eat anywhere from 700 to 1400 calories depending on the day, and my BMR is 1600. im trying to lose more weight but also understand what i may be doing wrong, if i should stick to one big meal a day, etc. i guess id just like some insight into how other nonnies eat daily? thank you!
No. 279745
>>279742It depends on how you eat and what you’re eating.
>>vitamin deficiency can cause you to crave micro nutrients causing “hunger cues” to over eat looking for the missing vitamin. So make sure your levels are solid. Magnesium is a common one in women that leads to sugar cravings. >>drink enough water. Most adults lose up to 40% of their water retention ability by 65. Water is important for losing weight, keeping bloating down, and not being hungry. A lot of people who over eat can confuse dehydration with hunger because they don’t drink enough water. >>make sure your water contains micro nutrients. If you’re drinking water with the electrolytes and minerals stripped out you’re dehydrating versus rehydrating. You need the minerals to hold on to it. >>one large meal works better for moids than us. Some women swear by it but small consistent food on macro and micro has better studied outcomes. One large meal puts you at a higher risk of your metabolism crashing, developing type two diabetes, and puts unnecessary stress on the organs. If you’re going to make sure the meal doesn’t contain a high amount of simple carbs and sugar so you don’t get the spike. Keep it balanced and filling. I’m a grazer. I start with some water and vitamins, eat smaller meals with high nutrients. Eating small portions. Keeps my stomach small so I can only eat so much. It also encourages me to eat a bigger variety. A small bowl of fruit, two boiled eggs, a handful of tortilla cheaps, a small steak and steamed veggies. Yada yada Whole Foods. I don’t know that any of that is helpful, but it’s stuff I take in to account.
No. 279747
>>279745aw it truly is helpful! thank you! i have been starting off my mornings with breakfast or omad but i definitely believe this is out of the desire for a quick dopamine spike and due to my early work mornings. ill then fast or feel guilty and have a hefty workout session to burn off the 900 calories i literally kirby consumed in two hours!!! i know breakfast is acceptable for most but as a child i had BED so i think im going to go back to IF and have my first meal later on so I dont think about food so early on. im also going to go back to drinking more water because i stopped and ill definitely get in more electrolytes. i take a multivitamin and one which promotes healthy brain functions but i have heard lots about magnesium being really beneficial.
tl;dr: this did help
nonnie. going to purchase magnesium and work on drinking a bottle of water every two hours at least for starters. and ill do a 24 hr fast to reset and hopefully start limiting my sugars. i work at a bakery and have been indulging in our upcoming fall treats a bit too much lately!! no weight gain, if anything i lose a pound here and there but i know i could be much healthier and lose quicker if i was stricter.
No. 279752
>>279748I’m glad it was helpful!
For the sugar cravings could you do a big fruit smoothie? I like them and then do an a brown sugar or honey matcha with almond milk unsweetened at home. I also got some vitamin D chocolates with saffron oil since the chocolate gives the dopamine and oxytocin feeling and the saffron helps serotonin production. Because their vitamins though I only take my one or two in the morning and then can’t have any more.
When I stopped smoking I switched to Jerky. I got some really thick tough dehydrated jerkey. It would take me like 40 minutes to chew through a piece. And break into little pieces and just work on it. Sounds weird but it helped a lot and gum wasn’t working. I wish you luck Nona! You got this.
Also cold showers are quick sources of dopamine as unpleasant as they are so if you get in a really low mood. Hot shower for oxytocin like a hug. Cold shower for 2-5 minutes at the end for dopamine.
No. 279989
>>279752>vitamin D chocolates with saffron oilOh nonna could you share where you get your shocky and saffron oil brand, please and thank you!
Also my fucking gerd is so annoying but thankfully I've found chamomile tea to help a lot with soothing but not black liquourie tea, does anyone have any naturalish remedies for stomach acid/heart burn for me to try out?
No. 280024
>>278793Maybe I'm late with response, but I did. I was 180 cm/80 kg and went to 65 kg (but my retarded self still managed to get to 78 kg again, although I was pretty successful with keeping my weight and honestly saw mistakes that led me to weight gain, bit I did nothing about it).
Basically, I ate mostly clean foods and tried to restrict myself on sweet stuff. For breakfast, I had porridge or eggs, then for lunch I just drunk some kefir and maybe had a granola bar; for dinner, I just stimmed a bag of frozen veggies with chicken breasts, or ate beans. I made a very big pan of vegetables and grabbed myself a bowl of veggies throughout the evening when I felt like I want to have a snack.
You just need to eat clean foods 2-3 times a day, with no snacks in between, so basically IF. Try to avoid oils, sugar and carbs like pasta. You can have something sweet once in a while. Aldo being somewhat active is great. This way you don't need to count calories, just listen to your body, and stop eating before you feel full.
No. 280051
>>279989https://trysourse.com/Yes! Here they are. They ship them to me. They also have B12 chocolates that I’ve got everyone IRL hooked on before we go on hikes and stuff haha for the energy boost.
For that it depends on the cause? Mint can help with heartburn and nausea and bloating but it relaxes the band on the top of your stomach so if you have heart burn it can cause more stomach acid to come up. Ginger can soothe heart burn and bloating and nauseous and works an anti-inflammatory. So normally I go ginger over mint. They make chewable ginger tabs or ginger candies to suck on. I used them when I went through a horrible period. Tomatoes and onions should probably be avoided. Make sure you’re getting enough omega 3 to 6’s so priories fruit and nut based oils like olive and avocado over canola and vegetable. Stay upright for at least 30 mins after meals to help it settle. On and if you sleep on your left side sleep on your right. It places your stomach lower which increases the chances of your stomach acid staying in your stomach.
My partner had cancer and has radiation burns that hurt like fuck when they have heart burn and I’ve been making him a tea of chamomile, a little secret ginger, lavender, nettle (an antihistamine), marshmallow root, and local honey and they says it helps too.
No. 280115
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>>280051Thank YOU
Nonny! Youre an angel and for all the amazing advice, hope your partner is doing better!
No. 280671
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>>280669I started at about 69kg and I am down to 63 and my goal is 55kg! You are sweet, good luck too nonna friend!
No. 280859
>>280677>>280774 gave really good advice but to add with my experience lifting at home; I bought two adjustable dumbbells and started with some basic compound exercises (at the start I just did shoulder press, floor press, squats, deadlifts and hip thrusts; all feasible with dumbbells).
I started with low weights, watched various videos on proper form for each exercise, and always lift where I can see my reflection to make sure my form is good. After doing this for a while and slowly increasing the weights, I made a more complex weekly program for myself based on youtube videos I watched (though take those with a grain of salt) and what I've read about muscles groups and which exercises target which group.
I'm sure I'll need to go to the gym eventually when I work up to weights that require a rack to lift safely, but this is working really well for me at the moment. Burned some fat, built a bit of muscle and haven't gotten injured.
No. 280898
>>280677I spent years starving myself to be skinny. Now I work out consistently and eat. BMI says I'm overweight but I finally have abs and look amazing. Weight training at home is the best. As
>>280774 said you don't need to ego lift. I only use adjustable dumbbells. My joints are happy and so I'm. Caroline Girvan's workouts are great if you don't like workout alone.
No. 280906
So I haven't caught up on this thread, but since moving back to Europe from the middle east, I started working out indoors again. It's too humid to do the jogging I secretly hated but did anyway at night before.
I think some posters here don't like her, but I downloaded the Pam app (free version) and like to use her plans as a basis, then customize them as needed. I'm not trying to lose weight but picked the "weight loss" one this week just for more cardio. I like that Pamela (Reif) doesn't talk in the videos, and they are nicely produced, the music doesn't suck either. I don't like to hear music I absolutely love while working out, because it distracts me and I want to "respect" the music, not work out to it. So my ex used to ridicule Pam's music but tbh it's just workout music for me.
Anyway I'm taking a brief breather now. So far I did:
warmup
lower ab video (linked)
some silly boss bitch dance video (if things are ever too dumb, i just do squats or mountain climbers)
pilates video (half through -
https://youtu.be/enK76XbR9Q0)
after this I will either do a normal ab video or lower abs with ankle weights (
https://youtu.be/Gg3W2x0dnDg).And a stretching one focusing on core, arms, and back/shoulders (
https://youtu.be/Wdq_pRXwg_8)
Sorry for the long post, I have no-one to tell about my completely mediocre fitness attempts. I am writing my dissertation so this is like the only other thing to which I'm devoting myself right now. I can sperg about this stuff a lot
No. 280971
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I finally have control on my binging, and Ive lost 10lbs! Very exciting. I work on my feet (6 miles a shift usually), and I have been eating more at home.
Also, Ive been drinking more assorted teas!
I went on a hike the other day and it was 2 miles up a side of a mountain. I focused on keeping my pace and made it almost through the trail. (Wasn't really wearing the right shoes for the rockier area)
Heres the view from a boulder I chilled on for a few minutes before heading back.
No. 281351
>>280971that’s amazing nona. what a beautiful view.
can you share some of the things that helped you to stop binging? i’m a week clean (ik that’s not a lot but it is for me, lol) & the freedom from bloat & sluggishness & self-hatred is already so nice.
No. 281354
>>280906i love pamela reif. i think she has great music for her videos. like, they’re not songs i’d necessarily listen to outside of a workout but the energy, flow, BPM of the music match so well with your movements and make the workouts fly by.
i’m doing the give me abs plan in her app rn. 5 pam videos back to back is quite a lot! i’m impressed.
No. 281365
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Is 1200kcal net calories good for weight loss? I'm eating close to 2000 and exercising the excess off with an hour of cardio but i feel like I'm losing slower then just eating 1200kcal with no exercise. I also doubt I'm gaining any muscle cause it's just cardio. I just need reassurance to keep going with it because I do want to keep exercising not just for weight lose but because it's good for your health and I enjoy being able to eat more but seeing the scale not moving is starting to trigger me into ED thoughts.
No. 281903
>>281863No tricks, you have to eat A TON. Like seriously uncomfortably lot.
All healthy stuff no processed shit, focus on protein intake, lotsa fish and eggs. But no skipping salads to stuff in more protein, you won't be able to make enough collagen for ligaments.
It takes time to become muscular, but once it starts showing, it goes much faster and you'll be amazed how you look. You just need patience, not hormones
No. 281930
>>281354This is exactly how I feel, nonna! I think the lower abs + weight is a bit advanced for me. I substituted another video.
I like how she doesn't talk much and it's just a nicely produced bunch of videos. I picked the full body routine this week! Good luck to you, nonna! I want abs too lol. When I was really into exercising last year, I started eventually seeing encouraging results (without massive diet changes). I had to take a break for a surgery & recovery but now I'm back!
No. 281947
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>>281909I have found that having two braided buns helps keep them from falling out while exercising. Tighter than the pic related, but something like that.
No. 281964
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>want to be bigger/stronger
>start working out to build muscle
>my favourite pyjama shorts that fit fine two weeks ago are now falling off as I walk
I've shifted to the mirror dimension where bizarro rules apply so workouts work in reverse now
No. 282161
>>282076Honestly I grew up with so much talk of ‘high cholesterol bad’ but I gave up sugar to reduce my acne, and flat out stopped craving it.
My diet would be called high cholesterol/fatty. Eggs every day, fatty stuff like cheese, fish and milk, and minimal sugar. Now I can actually build muscle easier, my hair’s thicker, I’m not skinny fat, and I don’t really gain chub. Meals are more satiating too, and I even feel more energetic. I swear we get taught that we need a huge serving of carbs and minimal fats, but I disagree from experience.
>>282090 this video talks sense.
No. 282221
fuck one-legged glute bridges and fuck mountain climbers. yes i posted this while seething mid-workout
>>282161i honestly think this is extremely variable and somewhat unique to the individual and their satiety preferences. i have a theory that people fall into one of 2 camps, either high fat or high carb. a combination of high carb + high fat seems to be bad for everyone because it’s extremely stimulating and can cause food addiction and overeating. but i feel most people thrive either eating HCLF or LCHF. personally i’m in the high carb camp. i can eat sooo much fatty food and never feel satisfied because the volume is so low and it makes my digestion and energy sluggish. i prefer smashing fruit, rice, potatoes, oats, etc. but i feel it’s the inverse for people who do better with low carb - fat is satiating and energizing to them and carbs just leave them hungrier. it’s interesting.
No. 282425
>>282382Just wait for the weather to end.
Heatstrokes aren't healthy.
No. 282617
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anyone else obsessed with cronometer? i like to input fake days and just play around with the nutrient scores. it’s entertaining to me. picrel
No. 282660
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Hope this fits into the "diet" category, I just need inspiration and advice. I have a 2 week long exam coming up, normally I don't eat throughout the day, but with an exam and having to perform at my best for 9 hours a day, I will have to take some food with me that I can eat in between. Are there any foods that are especially good to eat while having to be mentally and physically on top for the day, something that doesn't make you tired after you ate and it has to be prepared beforehand, there isn't a microwave or kitchen around. Any information, advice, links, stories how you prepare for exams food wise would be very much welcome.
No. 282749
>>282660Focus on protein, some fat and some carbs.
You can make sandwiches with cheese, eggs, ham, veggies, avocado.
For snacks I’d get nuts, beef jerky, dark chocolate, boiled eggs, cheese sticks.
Don’t eat carbs by itself, always pair it with protein so it doesn’t spike your blood sugar which causes brainfog later.
Good luck!!
No. 282814
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Any nonnies have a good novice/intermediate weight lifting routine for women? I can find plenty for men, but not many for women. I don't care about having a fat ass (though that would be nice), I want whole body fitness. Seems like most female routines I look up are all glute focused.
I also really want to get back into contortion, but gaining weight over quarantine makes basic poses so much harder.
No. 282887
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>>282823I do body weight exercises and yoga/Pilates, I've had to just class period weeks as 'recovery' so I book a massage and make sure not to binge eat.
This pic has a good guide to what changes occur during your monthly cycle so don't be hard on yourself for doing what is best for your body.
I'm a huge fan of 'Yoga with Olive' and her gentle flow yoga
https://www.youtube.com/watch?v=vCytq0eygo8 No. 283043
>>280027it's me again, I'm 152.8lbs now. Which is under 70kg which I haven't been in so long. It feels good! My jeans are loose and I feel skinnier. In the past when I would try to lose weight I noticed no difference in my appearance at all but this time around I definitely do. Even my sister said I've lost weight so I got some 3rd person confirmation which felt nice.
Not gonna lie I had a couple setbacks the past 2 weeks since my last post, I binged like 2 times I think. But I managed to stop it before it got out of control and got back on track, hence why I still lost weight.
Will keep coming back for updates as time goes on. Thank you for the support on my last messages.
<3 No. 283125
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hey girls! I'm trying to lose fat and gain some muscle after gaining weight from alcohol binges for 2-3 months. Been sober for one and a half months now. Usually whenever I quit drinking (sadly, relapses has happened after 4 months since I started quitting a year back) I drop all the weight in the matter of months because I generally just don't eat very much.
But since I've picked up exercise, I've feel hungry af all the time. It's like I'm hungry but I have no appetite. I don't even have any cravings for any certain foods or WANT to eat foods when I become hungry.
Lifting sisters please send help
>mfw ate to maintenance instead of a deficit again today
No. 283160
>>283142It's all about creating healthy habits, you have to remember that just because you're going to have a healthy diet, doesn't mean you will stop once your body looks the way you want it to look like.
Another thing is not worrying about your weight, weighting yourself too much will only stress you and make you unable to lose weight.
So instead of checking out your weight all of the time, measure your body bi-weekly, maybe even wait 4 weeks to measure yourself.
Cardio is your best friend, walk a lot, maybe jog or dance.
Doing weight lifting is important as well, so look for simple exercises that you can do at home or go to a gym to feel more encouraged to workout. I honestly prefer going to the gym tbh.
Just because you skip a day of exercise or eat something "bad" one day doesn't mean everything is ruined, it's hard to keep a balance after all, just don't give up hope and keep doing your exercise routines and eating healthy.
Protein is your best friend, vegetables should be enough for you to basically cover the plate, salad is always good, and most importantly
don't you just remove the carbs out of your diet carbs are necessary for your body, just eat them moderately.
If you want to have sweets have either dark chocolate or fruits like melon, pineapple, apples, peaches, a few grapes or blueberries, strawberries, some banana, papaya and such.
Try to eat at least 4 times a day, the ideal would be that you eat 5 times a day though, 3 whole meals and 2 snacks.
No. 283296
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>>283125More protein, magnesium and high quality vitamins.
With you history of alcohol, you may be low in B1 (Thiamine) which is vital for creating energy production/conversion from your food.
This video goes into greater information about different vitamin deficiency.
https://www.youtube.com/watch?v=kJrGMAkCO8cIn regards to cal deficit when lifting, I do this:
low-cal/sugar-free jelly made with 2 tsp psyllium husk, and a greens powder mix.
Go easy on the psyllium fiber as it can cause constipation but it's essentially 30 cals but nutrient heavy. It's a cheaper version of the asian konjac jelly mixes
No. 283303
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>>283142I like:
Vicky Justiz (lazy girl routine)
The daily student (Good reflections on body image and goal setting)
Erin Stern (gym routines, goals, meal planning)
SusieJTodd (I like seeing someone my size do challenges and her relatable feedback/mindspace)
Rowena Tsai (systems vs. hard goals)
Yoga with Adriene
Move with Nicole (pilates)
Changes are made with small steps and do physical measurements than trusting the scale.
No. 283335
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>>283327>Obligatory newfag warning, just found out about this site todayyeah we can tell kek
No. 283357
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Nooonnnaaaass I don't know what the most efficient way of doing OMAD is.
Should I reach my TDEE or still -500 from it.
What should my one (1) meal contain? Protein>Fibre>Carbs ?
I have scouted the internet and I get a different answer from every source.
I trust you guys though.
plz help m incompetent
No. 283367
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>>283357If you're trying to lose weight-500
If you're trying to build muscle -200 or TDEE depending on training (lightweights vs. power lifting conditioning)
If you're trying OMAD for the first time do your TDEE and allow yourself 1hr eating window/ 23hr fasting for a week to adjust to it. Or 2/22hr
Focus on protein, green vegetables, berries, probiotic foods and fats. Add additional starchy carbs as required and remember to factor in your menstrual cycle when meal planning so you can calorie budget for comfort foods.
Colorful foods are your best friends and so are homemade salad dressings.
Also start with soup as your first food item as it's easier on the guts when you first start.
No. 283368
>>283367Forgot to add: miso soup and bone broth is your friend.
Try to ensure your protein comes from different sources, I like to do eggs, spicy brown rice w/ lentils and mix up my animal protein depending on what my butcher has. Protein powders are good but less processed is better on OMAD as you may become more prone to bloating/ IBS symptoms.
No. 283442
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>>283367Thank you for your eternal wisdom nona. Sounds neat, yeah it's my first time doing OMAD but I'm used to doing 18/6 hour IF so hopefully that will make it a bit easier.
>>283414Sounds a bit questionable but I get where you're going with this. If I'm going to reward my self with something though it's going to be sugar free.
No. 283603
>>283469Try out both if you can, I think yoga and spin offer pretty different experiences. I tried yoga lessons in the past but realized the slow calm flow of it was not for me. I get distracted by what ppl around me are doing and my own thoughts. Still, it's probably the more accessible option since lessons at gyms and studios are easy to find.
But I've been taking spin for over a month now and it's been great. I've never been able to work out this intensely by myself before but I'm actually getting 40 min of cardio in twice a week! Sometimes hate the music they play (my first class was playing Hanna Montana), but after pedaling for 10 min my mind clears and I get a great sweat. I don't feel that self-conscious either since the studio dimmed the lights and there's really no wrong way to pedal a bike.
No. 283604
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>>283493Big hugs to you
nonnie, I was in the same boat a few years ago and the best tool that got me going was wanting to do achieve 15,000 steps a day. I would walk around the block, around the shopping centers and it would get me out of the house and out of her eye-line.
Start with achieving 8,000 for a week straight and then add in beginner/low impact fitness videos.
I love growwithjo and I could do this in my room without making much noise.
I don't know your lived experiences or circumstances but this book really helped me move forward in life as I felt I couldn't even keep a journal safely at home without her finding it and reading it.
It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle Paperback
by Mark Wolynn
No. 283639
File: 1661512073773.png (Spoiler Image,301.13 KB, 1188x264, a.png)
>>283415Always remember that someone is on the couch eating garbage and getting fat while you're out there pursuing your weight loss goals.
You've lost fat in the past and you can do it again
No. 283786
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>>283707I don't own a galaxy watch but I'm thinking of getting one for my bf maybe next year. But I recently got an apple watch SE myself since it's been sitting in my cart for half a year and I started weightlifting and trying to lose weight.
I used to have an apple watch series 4 back a few years back but I sold it because I felt like having a heavy expensive hunk of metal on my wrist that I barely used because I don't go out and spend all my time in front of my computer was useless.
But now, things are completely different! I'm extremely happy with my purchase and I've been loving it for the past month and a half.
Being able to see the total active calories I've used in a day alongside my exercise is amazing. I never knew I could expend up to 2100 calories a day with weightlifting, walking and existing. The numbers are still estimates, but it's satisfying trying to hit 1800 active calories a day. Filling the rings each day is really fun, it has turned into this tiny game for me.
I don't know anything about the galaxy watches though, so other nonnas might be able to chime in better about their experiences with one if any. I want to know too
No. 283809
>>283788yes, I use an iphone. I don't think apple watches work with phones outside of the apple ecosystem. If you're looking to use a smart watch the way I do with:
>active calorie measurement>rings/goals per day with dedicated app for progression>workout intensity/calorie burned/time trackingThe galaxy smartwatch will do you good as well. Last I checked, it can track calories as well. Not to mention,
>better inbuilt workout tracking options (more variety)>body composition measurements>the physical ring around the classic version is very satisfying to useThe few drawbacks has to do with the Samsung health app, things like competing with friends is based on what you do in total than a proper evaluation based on your height/weight/sex. But to me even on my apple watch it doesn't matter, I don't have friends who work out. Also some apps are locked only for Samsung phones. But since you have one, it's no issue.
If you don't have a samsung phone, I saw on the XDA forums that you can root and get it working on the watch anyway. Not sure how complicated it is or the ramifications (like if you'll lose out on OS updates)
But huge warning that I have never daily driven a galaxy watch nor does anyone I know have one. Take my research with a grain of salt. But from what I've looked up, the galaxy watch is best in the android smart wear space right now.
No. 283819
>>283703You're so sweet
nonnie thank you <3
That really made me feel so much better ur an angel
No. 284123
>>284114umm..congrats on that weight loss! you should be ridiculously proud of that achievement, so be kind to yourself during this final (unnecessary but totally understandable) step. unfortunately, you’re at the most difficult phase in both diet and exercise. the hardest part about starting an exercise routine is starting, and losing the last 10 lbs via diet alone means cutting back your calories even further. if you don’t feel like cutting calories is feasible, exercise could absolutely help, but be careful because it will also make you hungrier, and while it’s really easy to eat 500 calories, you’d have to work at a pretty high intensity for like, an hour to burn off 500 calories. but if you think you can control your appetite while increasing physical activity, you’ll absolutely be able to lose those last few lbs (but don’t get frustrated if it happens slowly). start small, like going for a walk. walking is so underrated, and a 60 min walk around the neighborhood (or 2 walks for 30 min) is really beneficial. i wouldn’t recommend yoga for weight loss unless it’s power or vinyasa (and i say this as a yoga instructor), because gentle yoga is pretty negligible in terms of calories burned. if you’re interested in strength training, you can start with body weight exercises at home. an easy beginner workout could be something like:
-20 jumping jacks
-15 burpees (modified to 1/2 burpee for beginners)
-20 squats
-15 push-ups (modified for beginners)
-5 plank-to-crescent lunge (per side)
-10 plank walks
- 60 sec plank
-30 sec side plank (per side)
-rest 30 sec to 1 minute
——repeat 3-5x
but try not to dwell on a number, or be discouraged by the last few pounds because honestly they’re extremely difficult to lose. focus on what you have achieved, because it’s seriously a huge achievement, and maybe think about beginning a physical activity program for the health benefits as opposed to doing it for weight loss. either way, you’re awesome and you’ve totally got this
No. 284182
File: 1661746204447.gif (1.02 MB, 368x208, 3849cd5d031cc4335dafa450cb923e…)
I've been lifting consistently for a month after like 2 years of maybe showing up to the gym once a month or so, I'm even eating a bunch of protein instead of just pasta. I'm gonna get jacked nonnies
No. 284310
>>284182great work!! I've just recently started too and have been going at it for 7 weeks now. My body is definitely looking a slight bit different, especially my arms. My biceps/triceps don't look like bones anymore and there's definition. But am still struggling on the squat form and leg strength.
Am confused on what I should do diet wise though. I'm probably around 24% bf and I've been eating at a 200 calorie deficit for a body recomp. I want to be able to see my abs someday.
But girls, should I do that? Or is losing fat now useless because I don't have enough core definition?
No. 284346
>>284310for squat form, make sure you’re pressing through your heels, keep your spine long, and make sure you can still see your toes in front of your knees at the lowest point of your squat. form is more important than reps. once you master it, you can add resistance either in pushing (dumbbells or bars), or pulling (resistance bands).
for core , you’ll start to see definition once you’ve lost enough fat. this isn’t the case with other muscle groups, but abs become visible when you lose fat that covers them, regardless of how often you perform core exercises. however, it’s definitely important to strengthen your core in order to protect your spine and perform other exercises correctly and efficiently
No. 284478
>>284443how’s your flexibility? i think it’s much easier to correctly perform squats when you’re fairly flexible, so i always recommend increasing stretching and/or yoga (just make sure you stretch after your muscles are warmed up). i also struggle with ankle mobility and found that a couple of weeks of regularly ankle mobility exercises reeeeeally helped with my squats. but really, i think the most important thing is to push through your heels (in yoga, you should always be able to lift your toes when holding chair pose, so i’ll sometimes have clients master a proper chair before squat before moving on to weighted squats bc it helps you figure out where pressure should be on your feet). something i struggle with personally is arching my lower back as opposed to elongating the tailbone which dramatically decreases hamstring activation. not that you do it, but it’s worth a mention. but really, i’d say the most important things to remember are to press through your heels coming up, and drive your hips back going down. keep your chest lifted as much as possible, but don’t let it compromise the position of your hips or knees.
are you asking about a straight line with a barbell in a squat? i don’t think maintaining a straight line is absolutely essential. mine aren’t completely straight and i still greatly benefit from them. but you’ll get closer as your strengthen yourself core and legs. just make sure you’re movement is coming entirely from your lower body..keep your core engaged (i often instruct people to ‘corset’ their core..if you’ve ever seen anyone tighten a corset in a movie, it’s that motion - lower ribs are pulled down, tailbone is elongated, bellybutton pulled in and down. just make sure you’re still breathing). if you’re hinging in the upper body, you’ll use your lower back to lift the barbell rather than your legs. but if you corset your core you should have no problem with barbell squats. just watch for lower back pain..if you feel any at all, go back to weightless squats and focus on form.
god this was such a long description lol. i hope it makes sense. it’s much easier to demonstrate than describe
No. 284533
>>284504go for it
nonnie, get huge. built women are perfect just don’t fall into the trap of getting orthorexia
No. 284615
File: 1661951513134.png (1.42 MB, 1280x720, dissapoint34.png)
>first time seeing family in over a year, covid/school/life etc all made it impossible before
>so happy and excited
>at front door with beaming smile
>mom answers
>literally first time she's seen her only daughter in ages
>literally first thing out of her mouth, before even saying Hi
>"Wow, you got fat"
No. 284779
>>284615You have a shit mom, nonna.
So what you gained weight; you can lose it but shes stuck with her bad personality for life. Bodies fluctuate and MANY people gained weight during the chaos.
Don't make her the reason for change. Dont you dare make her approval a factor in your self worth.
With that being said, its healthy to evaluate the habits that brought you here and how to do better. On your terms and
your wants and needs.
She will always look for a flaw and Im sorry you are stuck with a idiot mean mom.
No. 284785
>>284782Brooks! I have the ghost ones - they aren't the cutest but you could probably find another style with better options? I've had mine
a year and they have a place where the fabrics snagged but between wearing them to the gym and on hikes, that's not bad at all.
No. 284901
File: 1662118451477.jpg (32.88 KB, 540x500, i-i like u anon.jpg)
>>284900
I gotcha. I know it won't matter in the long run but I can't help but have the doom mindset that I'm going to start slipping off my diet and everything will go to shit.
Gotta stay off making protein cookies from now on. Thank you nonnie.
I've also started picking up cooking to save money since I eat so much more now, would appreciate recipes and suggestions that are low in calories and high in protein if anyone has any!
No. 284915
File: 1662125215851.jpeg (91.75 KB, 1145x360, 0EDC4088-6F33-441D-B197-CEFF14…)
I lost a Kilo! My nutritionist congratulated me and everything, I swear all of these years pretending I could diet were just a waste of time, I'm so glad I got convinced to do this, now I can finally begin to see the shape of my face, and I honestly can't stop looking at myself in the mirror, I'm so pretty, I can't wait to reach the healthy weight I should be at.
No. 285077
>>284915Congrats! How long did you take to lose a kilo? I'm struggling myself and not seeing any changes in the scale. But my body fat % is on the low-normal side and I'm also lifting weights so it makes sense.
>>284930All the best sis. If it's your first time lifting weights, ask a gym buddy to tag along with you to get you more comfortable with the lifts and etiquette.
No. 285363
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>>283063Nonnas, I am checking in to say I have hit 62kg- I started at 75 in January and I feel like I can feel my lower belly and waist and difficult parts starting to finally budge? I'm meeting my partner offline in November which is helping me commit to staying healthy and wanting to be at my best as well, it's working well as a "Be very stubborn" fodder even though I know he doesn't care but I do! Is anyone else always last to go lower tummy wise?
No. 285607
>>285077It took me 8 weeks, I workout 5 days of the week and have the diet that my nutritionist gives to me bi weekly.
I mean, I'm happy because I lost a kilo of fat, I'm constantly gaining muscle mass because of my weight training and diet focused on lean proteins.
Right now I'm at 99 kilos, what honestly matters to me is gaining muscle mass and being able to tone my body, specially my arms, Jesus Christ how are my arms so fucking big and flabby? It drives me nuts.
No. 285655
>>285607A kilo of fat is great work especially since you're building muscle at the same time!
> how are my arms so fucking big and flabby?Not a scientist or a professional in any way, but I noticed arms get real big on chubbier girls when they also do weight lifting. My muscle mass on my arms aren't exactly big but boy my triceps look as big as my biceps because of the extra fat hanging about. The muscle really does push them outwards a little more.
Keep at it and in half a year you'll be looking amazing. I'm already seeing changes in my body after 2 months too.
No. 286341
File: 1662612624887.jpg (11.14 KB, 190x350, aedc0019-4b6a-4d6b-a983-4d5fa7…)
HOW do I get rid of this lower belly bump?? It's sticks out as much as my butt and breasts! I have a low BMI, I'm fit, I don't have fat to lose, so whyyyyyy. Only time it disappears is when I'm underweight and dehydrated. How do other women manage to have a completely flat stomach like it's no big deal? All summer long I only see crop tops and flat stomachs. It's so unfair reeeeeeeeeeeeeeeeeeeeeeee
In all seriousness it does make me sad to think that I literally can't gain any weight ever. I have the waist definition of a 12 yo boy and any fat goes directly to my lower stomach. Fuck that. I love the rest of my body but this, I find it very ugly. If I was curvier it would stick out so much less.
Rant over, what can I do to help this? I only do full body workouts (swimming mostly,push ups and I've been working my way up to pull ups). Can targeted abdominal work help me with this? Is it a diet thing? Wear shapewear? Should I just suck it up (literally)?
No. 286367
>>286345haha looking back on it it is confusing. It's a regular picture of me taken by a friend in the street and I scribbled and blurred over it because I'm paranoid about posting pictures on LC. I do have a shirt on(it's a crop top), it's just doesn't look that way when putting it in grayscale because it looks the same as my skin color.
Mmh I guess I need some specific ab exercises. Do you know a good routine/progression path? I was always very confused by ab exercises because they either feel like nothing, hurt like hell, or can't enable you to track your progress.
No. 286378
>>286367nta but could you post a side profile in a mirror so I could better see how your tummy looks? Preferably in tight fitting clothes, a sports bra is A-OK. Feel free to blur the background and crop out from mid boob section and shoop out any recognisable parts of your body (birth marks, moles, scars, tattoos if any etc)
From the image it looks like your lower belly sticks out more, so unlike this
>>286345 anon I'd go for upper core exercises as well to balance out the side profile. But can't say for sure without a good idea of where you're at atm
But for exercise routines, I personally do these twice a week:
> lying leg raise for lower abs 3x15> cable crunch or decline crunch 3x15 for upper abs> cable twist 3x15 for obliquesIf you have access to a pull up bar you can do hanging leg raises instead of lying ones.
No. 287113
File: 1662852693237.jpg (42.61 KB, 650x650, 2_552_38.jpg)
I got a petite cheap rowing machine (20$) at a thrift store, but I have no idea how to add resistance to it. It feels fine to pull - it's the type with the bars - though more in a light resistance cardio way. It has a knob on the sides, but I haven't been able to budge them.
Any ideas? I'm somewhat desperate cuz I really wanted to hit a few muscle groups that are normally hard for me to hit.
Picrel is sort of similar, it's just mine is all blue with a wave pattern on it and is absent from the internet.
No. 287186
>>287173There is none; the model has 0 history of ever even existing on the internet, it's that obscure.
Maybe I should try oiling the knobs or something.
No. 287286
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I’ve been consistently eating at a calorie deficit, going to the gym and I haven’t binged in a week which is huge for me! I’ve developed a terrible cycle of going crazy on junk food if I eat just one bad thing but I’ve held back. I feel much better mentally as well and I hope to start seeing some changes in the coming weeks so long as I’m consistent. These threads really help keep me on track and I hope all you lovely nonas keep on working/achieving your fitness goals!
No. 287291
>>287286YEAAAAAA HONEY BUN SO PROUD OF YOU!
Keep the momentum going. Its ok if you end up having an “off day”, just remember to start the next with a clean slate!
No. 287708
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ok i’ve failed at weight loss because i keep binge eating RIP
but on the plus side i’ve gotten into an actual jogging habit now. after years of telling myself i would never be a runner and being terrified of exercising outside i’m actually falling in love with running. i’ve started venturing out on to public trails & am doing 35-40 mins at a time a few days a week. i know that’s nothing crazy or super impressive but i’m really proud of myself for overcoming the mental block.
No. 287731
File: 1663085085469.png (173.53 KB, 1719x973, Capture.PNG)
I fucked up today. Binged and basically undid all I did yesterday. Not the end of the world but does anyone have any idea why I suddenly get so hungry on random days? I have more logs from few weeks before the start of the spreadsheet and some of those weeks I'd have 2 days instead of just one where I'd overeat.
Is it a sign that my body fat percentage is too low? But I don't think I'm that lean. Scale said 19% body fat percentage. It's definitely not very accurate but I can see in the mirror that I'm around the 19 to 20% range visually.
Or is it because I'm close to my period?
No. 287742
>>287731You need 200 more calories a day on your period in passive energy normally so it could be that.
Are you dehydrated those days or not eating breakfast? Are you working out hard the day before? Getting enough protein? How’s your iron?
No. 287855
File: 1663127556048.png (283.81 KB, 1125x3113, nutrition.png)
>>287742> You need 200 more calories a day on your period in passive energy normally so it could be that. I had no idea! I'm not on my period right now but it should be here tomorrow.
> Are you dehydrated those days or not eating breakfast?I drink enough water and I don't eat breakfast. I noticed for myself that I can't stick to my diet when I eat breakfast. On days I mess up it's because I ate too early like yesterday. It's like my body gets hungry every 3 hours from when I eat my meals!
I stick to 3 meals a day from noon on wards.
> Are you working out hard the day before?I work out on Mondays, Tuesdays, Thursdays and Fridays. But on my off days I do take a walk here and there if I feel like it. I definitely get hungrier on the days I work out. But the hardest is when I'm not working out, my TDEE without exercise is only 1400.
> Getting enough protein? How's your iron?I eat a TON of protein to help myself feel fuller during the times that I can eat. It looks like I'm not eating enough iron according to myfitnesspal. I need to start buying some broccoli, spinach and tofu.
Speaking of calorie counting apps, myfitnesspal is removing their bar code scanner for free users on October 1st. Does anyone have a good alternative to it and your experiences? I'm considering MyMacros+ because it's a one time payment of $5 and I heard the database was quite large as well.
>>287774That's great! The rowing machine should mainly hit your back iirc?
No. 287872
File: 1663131736684.jpg (36.3 KB, 480x562, Foxy brown.jpg)
>>287858We can do it! I'm in the same goal range and have been slowly getting my headspace right.
Post your inspo or fav meal
No. 288105
File: 1663167249672.jpg (323.05 KB, 1200x1600, 202107151519185487225.jpg)
>>287872thanks nona, i'm wishing you the best and believe we can do it!
as for my inspo, its actually because about a year ago I had purchased a dress that I really liked… and it didn't fit me. I was pretty sad about it and let it sit in my closet for a year. I'm hoping that maybe another 15 lbs down I should be able to fit.
No. 288113
>>288109i usually skip breakfast and eat sandwiches mainly out of convenience. but i also eat fish, chicken and rice. red meat maybe, biweekly.
i definitely do not eat enough vegetables, rarely eat fruit besides when they're in juices or on special occasions. water and tea for drinks, otherwise. tbh my diet is really bad ngl so maybe i am deficient in everything.
if i get bloodwork done, will it give me the vitamins i'm deficient in? last time i got it (a year ago) the doctor only said i was vitamin d deficient.
No. 288116
>>288113being deficient in vitamin D is relatively common; I would consider using a supplement. Because you said you don't eat many fresh fruits and vegetables it might be that you are lacking vitamin C. I wouldn't expect it to disrupt your sleep, but it is vital for your immune system. It aids in the healing of wounds as well. You may notice your gums are bleeding more easily too.
Since you mentioned eating fish, chicken, and red meat I would say it's safe to assume that your levels of copper, biotin, zinc, and vitamin B2 aren't low unless you have issues with absorption. You can also request your doctor to look at your bloodwork more in depth regarding deficiencies. Despite you claiming your diet is poor, I would say most likely you aren't deficient in as much as you would believe. Your body is able to store certain vitamins in the liver and utilize them when necessary.
I would suggest eating more whole grains, fruits and vegetables, legumes, nuts, leaner meats, and calcium sources. Exercising regularly, even if it is a simple walk, will also help regulate, manage, and promote healthy sleep. Another idea is to add melatonin, which you can take 30 minutes before your bedtime. If you are not wanting to take anymore supplements, you can enrich your diet with foods containing melatonin. Examples are nuts, eggs, and fish.
I hope you can figure out the issue without stressing too much. Relax before you sleep!>>288113
No. 288486
>>288470Somewhat same boat here but I'm 155cm/5ft and 48kg but I'm a newbie lifter so recomping has been a lot easier. The diet side has been a pain in the ass though because of my height and weight. Getting enough protein hasn't been a problem for me and I've been regularly hitting 90 grams at about 1400 calories.
Lean protein like chicken breast and lean minced beef are the way to go. I usually cut up 120g of chicken breast into small bits then mix it with a tablespoon of oyster sauce and then add two eggs onto it with garlic and onions to give it some taste. Makes 2 servings of 290 calories each with 35 grams of protein.
The other way to make you hit your protein goals very easily is protein powder. I've been making protein microwave cakes and pancakes. I'm planning on buying some unflavored protein powder next week to add to pasta sauce or ramen broth.
No. 288543
>>288470i wouldn’t suggest cutting down to 1200, that’s too low for almost anyone who works out & it’ll make it really hard to hit your protein goals. i’d stay at 1400 and possibly up the protein. for your weight try to hit 100 grams per day. it’s not easy but it’s definitely doable. in a deficit it’s SUPER important to keep your protein high so you lose fat instead of lean muscle. & if you’re concerned about losing your ass, keep hitting the glute workouts. hip thrusts, glute bridges, donkey kicks, etc. ab workouts probably won’t do much tbh, if you’re squatting you’re working your core just doing that.
here are some things you can eat to hit your protein goal (i’m vegan so these are all plant-based): seitan, extra firm tofu, pea protein powder, pb2, soy milk, nutritional yeast, lentils, ezekiel bread, quinoa, no cow protein bars, edamame.
try to keep your dietary fat relatively low to make room for more protein.
good luck nona!
No. 288546
File: 1663333208009.jpeg (992.49 KB, 1170x1461, B52BD042-E5DE-4EAE-B8FA-563CD9…)
Is this kind of body even possible or is it just genetics, like how does one become skinny enough to look striking? I’m quite skinny but I still don’t look striking or model esque in clothes and I’m having similar problems to above nonnie when I cut I lose my ass and it’s a slow and painful process, but this chick is somehow lean with an ass and has abs too? Is it recomp?
No. 288549
>>288546plastic surgery and filters most likely… some people do genetically just have a bigger ass but if the ass looks suspiciously too big relative to the thighs it’s probably PS.
nonnie please don’t compare yourself to anyone or anything you see on instagram. i always assume most things on the internet are fake. for my own sanity.
No. 288554
File: 1663335556766.png (5.94 MB, 1170x2532, F83A7147-B942-45B6-96A5-5232A1…)
>> 288549
I’ve seen this chick on tiktok and while it’s certainly possible to edit vids there’s always some sort of warping but that isn’t visible and she’s 18 so I don’t assume it’s excessive work done. Sure there’s some shooping but otherwise she genuinely is this lean (there’s gym vids and she does have an ass, picrel)and abs and im just wondering if she’s just lucked out or if it’s possible to get that lean through diet/exercise
No. 288630
>>288608Google deletes things in drives that are private that go against terms of service such as
TERF content that was only available to the author. Meaning a Google employee had to delete it and it wasn’t randomly reported. They also magically have found manifestos in private accounts before court orders appeared. Do not use Google
No. 288737
File: 1663594234250.png (363.1 KB, 573x442, yessss.png)
>>280668>>280671Nonnas, I am checking in to say I am down to 61kg, I've fallen in love again with green tea and any time I have even a little chocolate I can taste the sugar and it's GROSS. Dark chocolate all the way! Youtube ab exercises are HURTING and BURNING but I feel stronger. With overtime at work I'm only doing 2 or 3 gym sessions a week, however, the protein and fat more than carbs in my meals, is sustaining me and I am dropping pounds slowly.
No. 288772
File: 1663603287436.jpeg (746.23 KB, 2048x2560, F82245BB-CCE9-4DB0-9CEB-2A3336…)
>>288767Try this book. You can find it for free on Z Library
No. 288782
>>288767Yes. Bare female has great deep stretching and yoga. Always feel much loser and less sore after really commuting she has longer videos posted on specific openers for hips and shoulders.
And I like a lot of the stretches and self popping from spinecare decompression and chiropractor care. Both of them are on YouTube. Stretch everyday pushing yourself to go a little deeper and it will get easier as you go. I also like to take a medicine ball and lay it between my shoulder blade and lay out like a cross and breathe till my shoulders relax and release finally after being hunched at my desk.
No. 288783
File: 1663605120525.jpg (49.21 KB, 500x406, 5c9902b9b0b203878144187775f0ba…)
With the inflation going on, do you guys have any favorite cheap meals to make? I am not too into chicken either. Sometimes I just marinade cucumber kimchi and call it a day, but i know that's just silly.
No. 288790
>>288783Instant rice noodle soups. Radishes. Carrots. Egg. Ginger paste. Garlic. Onion. Green onion I grow in the window. Makes a great easy soup lunch in like 20 minutes. The rice noodle packages are normally 20-89 cents. Get the bags of veggies and store them properly and each lunch is only a dollar or two. Can add precooked meat if you want but you don’t need too.
Can make chickpea, tuna, or chicken salad. All the same idea then pair with rice or bread depending on area or cost.
Big batches and freezing like chili or stews.
Whole chickens near me are cheaper than packs of chicken thighs. I think it’s because you have to reorgan but a 5.5 lb chicken has like 3-4 lbs of good meat. So three dollars and a little extra work. Though I know you said you don’t like chicken.
Buy your rice in bulk. 20 lb bags. None of that baby 1 lb a time stuff it’s a waste of money.
Egg fried rice. Rice is cheap. Soy sauce. Frozen veggie mix. Green onion, some more of that ginger paste, and egg.
Focus on carbs, protein, veg. Rice and potatoes are my preferred. Don’t buy prepackaged fries. Make your own. It will save you money if you compare volume and cost.
Look at the meat sales. Cook what’s on sale.
No. 288995
File: 1663658827038.jpg (41.43 KB, 564x703, body inspo.jpg)
>>288950Attention by Faction Labs if you live Australia.
I use this in the morning, work my nurse shift and still have energy for gym afterwards
No. 289060
File: 1663688896704.jpg (395.37 KB, 1080x2023, noods.jpg)
>>288790Rice noodles have a lot of simple carbs tho, no? I actually am not sure because I've seen conflicting information. I guess if you're loading it up with veg and protein it's not a big deal but just something to keep in mind. Of course it depends on which noodles you are using and if they have been fried in oil first (like Top Ramen) but I'm not too sure. I'd love if any nonnies can weigh in. (Heh) I recently bought picrel (pic not mine), I have yet to try them though. Do you think it's a gimmick?
No. 289094
File: 1663698958934.jpg (497.64 KB, 2048x1454, 1648963481958.jpg)
has anyone here successfully beat severe fatigue issues? Was it beefing up their amount of exercise? Cutting certain things out of their diet?
Basically the second I wake up I feel like hell, I feel like fainting through the entire day, I look like death. The one day I felt well, I looked way better so I know I am not imagining things. And yeah I've seen the doctor, found minor deficiencies but nothing really changed.
I've been doing minor things–running a tiny bit, doing weight lifting, walking maybe around 5 hours a week, yoga, etc.
Intense exercise is hard because I have extremely bad lung capacity + asthma and basically my lungs and chest are on fire for probably a day after any time I work out, so I'm trying to slowly add more and more.
I am now about 22 bmi and this is the skinniest I've ever been (yes I was a fat baby, fight me). I am very, very slowly losing weight but it's hard to find motivation because it's hard to believe it'd make that big of a difference. I just feel so awful and losing weight didn't help.
No. 289102
File: 1663701220726.gif (555.9 KB, 500x278, 1660694258377.gif)
>>283415Follow up. Idk what changed but I've lost a few cm on my waist, chest and hips. It's noticeable enough that a dress that was a bit tight on me now fits a little better. It's not much but it's something.
No. 289112
File: 1663705458517.jpg (28.38 KB, 640x480, FB_IMG_1636461028278.jpg)
>>289043I'm the Aus nona and I'll have a look tonight as I'm familiar with the ingredients and different types
No. 289114
>>289110Uh, are they really all that or are they just a gimmick?
>>289101Oh, thanks for the recommendation! Seems like what I've been looking for.
No. 289150
File: 1663719766607.gif (412.46 KB, 400x452, 7e05759481fa150d06c259c8d81b97…)
i need something quick to eat/prepare and high protein that i can shove in my face very early before work. i do not like breakfast burritos or overnight oats. i am a competent baker. anyone have any suggestions?
No. 289160
File: 1663722275744.jpeg (135.99 KB, 1081x1500, FF401E83-D059-446F-8BE2-139202…)
>>289150Maybe this is too close to overnight oats for you, but I like keto granola and plain yogurt. I’m not keto but keto granola has lots of nuts (which I feel like keep me full longer than oats or whatever) and usually isn’t that sweet, which is my main complaint about regular granola.
No. 289176
>>289150Crude but you can make your own protein bars.
>> Take a pan and put a layer of nut butter or your choice, a layer of cornflakes, a flakes of nut butter, then top with unsweet dark chocolate melted in a layer over that. Place in freezer. Cut frozen bars into individuals so their easy to grab out. Tada
No. 289201
>>289067>wheat noodles. not rice.I didn't say they were rice noodles. Sorry about your gluten allergy tho nonna.
>>289070Some of the reviews are loke, OMG SO DELICIOUS THE SAUCEEEE!!1 Kek
I was gonna try cooking them in some chicken bone broth with chicken breast bits and broccoli or maybe brussels sprouts and idk, corn? Maybe beat & mix an egg in egg drop soup style (picrel). Side note; egg drop soup is super easy to make! If you boil chicken bones left over from a rotisserie chicken or whatever it is truly god-tier.
No. 289268
>>289256You can make protein pancakes and freeze them too. Take the batter and freeze it in a ice cube tray. Throw two in a pan with the lid on so they cook right. Flip once. Lid back on. Regular pancakes. Less work. Freezing and reheating makes the texture weird if you precook pancakes.
I’m the same way with eggs. I’m very sensitive to the texture so I tried to figure out ways around them.
No. 289401
File: 1663804301072.png (4.47 MB, 1916x2136, Endurance focus.png)
>>289043I checked it out and you can buy Attention by faction labs in the US. Both through amazon and the faction labs website.
I recommend candied grape or raspberry (the orange-passion fruit and peach flavours taste like arse)
Other good options are: Ghost 'Gamer' & MAN Sports 'Brainbridge'
Theres also a few youtube reviews of each, flavour comparisons and break down of key ingredients.
No. 289473
>>278561took me a few months of restricting calories to 1,400-1,500 a day but I went down from 160lbs to 140, and trying to lose 10-20 more pounds before I stop
the only problem is once I hit 140 it's like the weight loss stopped but I don't want to starve myself and feel like crap all day from hunger
what do I do? stay at like 1,400 deficit and exercise most days of the week?
No. 289653
File: 1663887261128.jpeg (1.55 MB, 1170x1098, 9B34E5C1-1E2A-43C2-84F2-EEB1F5…)
body looks exactly like picrel of random ig girl and I have no idea how to reduce the width of my waist bcs every time I diet I lose muscle mass even when hitting my protein intake and my stomach just stays bloated and huge so I look like a famine survivor w skinny ass limbs and a huge abdomen abt to a log tbh
No. 289678
File: 1663891848974.jpeg (194.31 KB, 1125x1383, B117FD0C-5DAE-4354-88FF-494D0E…)
even though Ive lost 20 pounds this summer I am still feeling like a failure. Tomorrow I have an appointment for a dietician/weightloss clinic, and I am worried Im going to be turned away because I have a long term history with binging. I havent binged in months (besides the one night I scarfed down a whole bag of cherries) so I hope that helps show my dedication to improvement.
One of the programs offered is a shake fast situation that merges with food and the other is a nutrition plan solely on food.
Guess Ill find out but a part of me feels like Ill never reach my goal
No. 289684
>>289653Delete instagram. Best thing i ever did tbh.
Also dont worry about a tapered waist. Its just catering to the male gaze. What makes a waist more tapered or not is genes and proportions. Longer torsos usually have more curve because there is more space between the hips and the last rib. You cant lengthen your spine. And wearing a waste trainer is just letting the patriarchy win. Find happiness from within and all else falls in line. Good luck with your body image issues nona. That shit sucks.
No. 289744
File: 1663920033166.png (43.11 KB, 239x203, ramen.PNG)
>>289653I have a body similar to picrel as well but with a bit more muscle mass. Like other anons said, delete instagram and/or stop comparing yourself to other people. Her body looks great and I'm sure yours does as well.
> my stomach just stays bloated and hugeThis is part and parcel of having a longer torso and genetics. I have a long torso compared to my shins, my body looks a little whack. Another thing I noticed was that since I started incorporating ab workouts and getting some ab definition, my stomach always looks bloated or 'fat' now normally. When I had no muscle mass it was completely flat. It's normal, keep doing you. I'm also working my arms and shoulders with more reps so my body will look more proportionate. But I'm lucky that my body mostly stores fat in my legs so I don't look like a block with limbs. Not sure what to feel since I lost my thigh gap though
No. 289805
File: 1663947547342.png (157.29 KB, 628x576, a.png)
I'm this anon here
>>287731 and posting an image of myself here terrifies me but I don't know anyone else to ask. I've been trying to cut calories to get down to around 18% body fat but I binged to maintenance last week and this week I've binged over it. It's getting ridiculously hard to stay on track and I'm honestly not sure if it's because I've gotten lean to the point of my body being hungry 24/7. But looking at myself in the mirror, I don't think so???
My goal was to cut till I could see abs but I don't think I have enough muscle to see them even if I get any leaner. I only started with a body recomp with a small deficit a little over 2 months ago after all. I need to bulk to get bigger but I'm terrified of the prospect of getting fat, I used to be overweight for a majority of my life till my late teens early 20s. So I wanted to ask if it's easier to cut at a high body fat percentage or is it going to be hell all over like this? Am I just weak? I feel awful.
For stats I'm 5ft and 105lbs
No. 289813
>>289805Your body is beautiful no homo
You need protein, greek yoghurt and a workout plan to build muscle. If it’s for aesthetics your body is already goals
No. 289814
>>289808thank you! I originally wanted to attach a 'before' photo as well that had about 4lbs of extra fat but I really don't want more pictures of myself floating on lolcow right now lol. I'm actually sort of satisfied with how I look but from the way my hunger signals are acting right now, it's demanding me to eat over 2000 calories a day and that's more than my maintenance so it's worrying. I'm DEATHLY afraid of getting fat when I'm struggling to stick to my diet right now.
For other nonas wondering what I'm eating daily, I go with 3 high protein meals that are satiating, but I either die at breakfast or dinner, depending on how long it's been since my last meal.
No. 289833
>>289830> suggestions for workouts to help get rid of my pooch?Sadly spot reduction doesn't work. But at your height and weight, you're already incredibly thin and shouldn't have much fat hanging anywhere at all. Are you sure your belly is fat? Could it be bloat from water retention or loose skin if you've lost weight before? Otherwise it's just unlucky genetics. Doing some progressively overloaded core exercises 4x a week can help give your stomach better definition however. I noticed with muscle on my legs (where I keep all my fat) they're more shapely than saggy. I lost my thigh gap but they're looking much better now. Other body part exercises can help fill out the rest of your body in a nice way to balance out your thicker abdomen.
> there's like a band of fat under my jaw above my neck.Do you happen to have an underbite or an overbite? It might be causing the skin and fat to scrunch up right under your chin because it's weird that it's only there and it doesn't go down to your neck as well
No. 289949
>>289827i like making snack plates with a few whole wheat crackers, pecans or walnuts and berries.
baby carrots and hummus, cucumber and cream cheese, seaweed sheets or puffs and apples with almond butter are also good
No. 289962
>>289830I know this might not be what you want to hear but as a fellow pooch-haver, embrace it. It's beautiful and feminine. Plus
>>289830 this.
No. 290014
File: 1664026171297.jpg (43.84 KB, 945x960, inspo.jpg)
Anons, is it possible to get a body like pic related without going to the gym? Or can I do exercises at home by myself? I'm tired of being chubby and ugly. I can't change my face but I can at least try to change my body/health. If I have to sign up to the gym, will there be someone there to guide me on what sort of exercise I should start with or do I need to hire a personal trainer for that? On another note, I'm currently starting to jog again but I can only jog without stopping for 5 minutes tops. I'm not sure how to breathe properly during running. Truthfully, I just want a nice body to cosplay my fav characters huhu…
No. 290018
>>290014absolutely not, this kind of body requires very heavy lifting, strict diet and a consistent gym schedule. She also might be on 'roids since she has very blocky abs for a woman.
where I live almost every gym offer like one free personal trainer session when u sign up. if u sign up for a gym, u should probably hire personal trainer to help you get started with form and diet.
No. 290019
>>290016Ok thanks anon. Welp, time to look for a good gym.
>>290018Yea, I thought so. Thanks so much anon. Kinda nervous about signing up for a gym membership. I don't like being around people when I exercise (hence the jogging) but I really want nice abs and toned arms.
No. 290023
File: 1664029549783.gif (39.18 KB, 97x159, D40E6570-D699-4436-9FA9-382E51…)
Hey nonnas! So Im one of the fatty anons and I have my official diet plan/ workout plan started! This one is led by team of nutritionist,therapist, doc, and trainer. (Im a binger but working on it strongly. )
Since they gave me a comprehensive plan, I was wondering if any of yall would like to see the program? I got really lucky to get in this program and i understand not all of us have the ability to get professional guidance.
If yall wanna see it, I will retype it and share.
Im excited and it turns out it is a requirement for me to do group therapy for binge eating , so i feel confident that i can stick to it.
Anywho, love to all the anons! Stick to it ladies, we are strong women!
No. 290147
File: 1664076342333.jpg (107.18 KB, 1080x1137, Screenshot_20220924-201923_Fir…)
>>289830I replied to you above already but I literally remembered this & thought of you when I woke up this morning kek. Anterior pelvic tilt can cause the lower tummy to jut out. You can correct it with stretches and exercises (google it bc unfortunately I don't know that info). Really sucks because I definitely have anterior pelvic tilt & for a long time I thought it was normal and healthy and honestly? sexy. But I can tell I need to do something about it because my lower back hurts when I lie face-up and do leg raises. My back scrunches up like a damn accordion. I also have the dreaded pooch but when I stand sideways in the mirror and tilt my pelvis so that it's straight my pooch goes down significantly (
I am thin FYI which is relevant). Maybe some other more knowledgeable nonnies can give some advice in this regard?
No. 290159
>>290147>do you happen to have an underbite or overbite?oh my god nona thank you so much i think this is it. i thought i'd be doomed to chin lipo if there wasn't some weird neck/jaw excercise i'd never heard of but this makes way more sense. i always knew i needed braces for a tooth gap i have but i never thought my overbite would effect anything like that until i read your comment and looked in the mirror with my jaw in a more "normal" position and it vanished. seriously thank you so much. would braces fix this? sorry if that's a dumb question and ot
>>289962no and i've always had it, since before i hit puberty i think. i've always been pretty thin too so it's not like loose skin from losing weight.
>>289951bless your heart nona you're sweet. i'm tall and gangly, my arms and legs are thin, but all my excess fat bunches up in my pooch and it makes me feel like an orangutan. i need to lighten up on myself cause if i saw somebody with my exact same body i'd think it was cute and she looked nice but i hate it on me.
>>289833i will look into this too, tysm! i've kinda always slouched because i'm tall, would having shitty posture be how this sort of thing starts?
so far i am thinking of doing a bunch of core excercises that focus on the mid/lower abs, and some stuff focusing on glutes too because i'm tired of having an ass so flat it's concave. thank you nonas for helping me out
No. 290182
File: 1664098876038.jpeg (266.13 KB, 640x480, 8058D4D3-52AA-4AC5-B680-8AE177…)
>>290159It should improve your facial structure by quite a bit. You should go for it first and see if it helps. It's also possible that your jaw requires additional surgery to be corrected but since it vanished when you tried moving your jaw forwards(? I assume), braces alone should fix it!
Flat leg raises are great, I prefer them more than hanging leg raises
No. 290194
>>290147Nta but same, and I found that core exercises are the most helpful in fixing it. Focus on your lower abdomen especially! Also try and notice the habit of pushing out your butt even when you're in a neutral position and try tucking it back in
>my lower back hurts when I lie face-up and do leg raisesGosh same. Cannot even do sit ups or my tailbone ends up digging into the floor
No. 290215
>>290213I have a huge sugar tooth too. Not sure if you're on the America sugar butter tier of 700kcal sugar loaded frappes from starbucks but for me it took a bit to adjust my palette to less sweetened versions of food. They're still sweet and instead of using them as snacks they're my main dishes so I'll still hit my sugar cravings.
> low calorie maple syrup on french toast or protein pancakes or flat out pouring it into my oatmeal> using stevia instead of sugar when I bake> unsweetened peanut butter bread but with stevia sprinkled on top of itDiet coke is a great option for cravings as well.
> inb4 "they taste different and the texture is bad hurrrdurrr"I did a blindfolded taste test between regular coke and diet coke and was blown away by how similar they tasted. They're pretty close now compared to how diet soda started years back.
I don't recommend drinking way too much diet soda though, I almost got addicted to it once.
No. 290246
File: 1664124563046.png (463.53 KB, 600x1000, BF6B6554-26B1-4AD9-BABA-92B2C5…)
>>290233oh no! it's nothing that complex, it makes for a quick bite before any exercise in the mornings for me. Just a regular slice of bread and unsalted peanut butter over it, sprinkled with stevia on the top to amp the sweetness. It comes out at 90-120 cal per slice depending on how much peanut butter you use so it's not very good calorie wise.
HOWEVER I just saw Will Tennyson's video about low calorie meal hacks and one of them was cabbage bread??
https://youtu.be/ZXZMqN3ONIII just calculated how many calories both slices would have (if Will followed the grams exact correctly), and it's coming up at 140 calories for both slices combined. Not too much different from bread I get at the store here but it's a good zero carb option!
No. 290248
File: 1664125564468.jpeg (14.17 KB, 224x224, 5ABB8D5E-BB0C-49E3-9E96-AA0FC4…)
>>290246I was hoping it was some kind of bread made with peanut butter rather than pb on bread, RIP me. The cabbage bread is really interesting though. I really like various black bean and other vegetable based patties and I also love carbs, but hamburger buns are such a boring form of bread that it seems like a waste to eat them. This might be a good alternative!
No. 290254
File: 1664127350179.gif (86.76 KB, 298x278, 6225C829-D7A7-4FDC-9194-C7116D…)
>>290248oops, sorry for the disappointment nona. Haven you tried protein cookies? I made some with peanut butter the other time. I would definitely not recommend it if you're trying to lose fat though.
Recipe:
> 2 scoops of protein powder (vanilla or chocolate works)> 1 large egg> 150 grams of peanut butter (the creamy kind)> 1/3 cup of stevia> (optional) crushed up chocolate for chocolate bitsmix everything together in a bowl and treat it like dough, roll into balls and flatten on a baking sheet and bake at 180 degrees celsius for 15? minutes or until the edges of the cookies are brown.
should yield 8 cookies at 75 cal per cookie (I do 12 because 8 servings made each cookie massive)
They tasted really sweet and good but when they get stale it kind of tastes like you're eating peanut butter…
For the peanut butter bread idea… You could use the cabbage recipe but mix in peanut butter powder. It might actually work but since I haven't tried it, it could taste far from peanut butter.
BIG WARNING: Since peanut butter is being used, expect calories to rocket and volume to not be as big as you'd like them to be
No. 290294
>>290215yeah a lot of people drink most of their calories in sugary beverages. diabetic-chan here, i've tried pretty much every diet/low carb option there is for drinks. diet soda is great and a lot tastes kinda different than their normal variants but it's not
toxic sludge like a lot of people like to say it is for some reason. my favorite kind of drink ever that's also low carb/cal is stuff like crystal light and mio, flavor additives for water. good luck nona u can still have yummy drinks
>>290265idk if it counts as crunchy but honestly meat is one of very few foods that has incredibly low/sometimes even no carbs. turkey is my favorite
No. 290323
File: 1664150659779.png (746.67 KB, 1223x550, yes.PNG)
Question for fellow poor constitution nonnies–is it best to just focus on cardio I can do a lot of even if it isn't really a whole body exercise? When I run I usually have an asthma attack and my chest hurts for days after, but I found I can use something like picrel which I found at the thrift store for 15$ for half an hour at a time, even breaking a sweat. I even felt physically like my body had woken up–which never happens after I jog, walk, etc. Not sure if I'm imagining things or if it's a good way for me to build up endurance without wrecking my body.
No. 290410
>>290294Diet soda IS
toxic sludge in the sense that artificial sweeteners have been linked to cancer and hormone disruption.
No. 290481
>>290456That's what I mean though. I walk around an hour a day on average and have for many, many months but I always feel exhausted and like fainting when I do. When I use the desk cycle I feel energized afterwards.
But yeah I'll try some more yoga.
No. 290500
>>290493nta, but as a person who was skinnyfat almost all my life and then went skinnyfat -> chubby -> somewhat fit (still working on it) - it is not about how many kilos/pounds you will gain but how it will look.
For example 55 kg/120 pounds on average female height looks much "skinnier" if person has built some muscle.
No. 290512
File: 1664221029914.png (678.02 KB, 1834x1360, ADCE7652-7643-41C0-AE0C-900696…)
Ok! Posting each page; hope thats ok! Page 1
Not proofread or anything i gotta migraine
No. 290519
File: 1664221317283.png (219.18 KB, 1804x1350, 1A28501A-3732-4FA2-9E8A-525A23…)
And the last one. Hope this helps! Its the start of a 6 month program, and so my plan will adapt as needed.
No. 290530
File: 1664225875923.gif (862.07 KB, 400x400, 5275D83C-BF86-4CB3-BDB6-78F9E5…)
>>290527Ahh i knew I had typos but hey, shit happens. Yall get the idea
No. 290552
File: 1664231353308.gif (1.05 MB, 350x240, 5f7d4db89656e36be010003258b899…)
I want to start dedicating days to working out different body parts, legs, arms and back, core etc. Because I always hear you should to give muscles a rest But I only plan on working out every other day so 3-4 times a weeks which would mean I'd only work out a specific body part once per week which doesn't seem like enough to actually make a difference. Should I just do full body workouts every other day instead? Would one day between be enough rest. I wouldn't be anything crazy because I can only do home workouts but I want to add in kettlebells I have that are a few kg plus 30-60 of cardio.
No. 290599
>>290512Thank you for the slides! They're very well structured too
> eat in a general interval of 2.5 to 3 hoursis this a good idea to do when my ghrelin/leptin/insulin levels are fucked right now? I was (somewhat) satisfied with my weight so I went off my deficit and started eating according to my hunger signals and ended up eating 3000 calories on average for 3 days. I think my ghrelin/leptin/insulin levels are fucked right now and I'm doing 18 hour fasts in order to fix it.
Any nonas able to weigh in on this?
>>290552I do an upper/lower split 4 times a week which is working a lot better than 1 body part per day. Here's my routine:
> LOWER #1(legs)
Squats 4x5
Hip thrusts 3x10
Leg press 3x15
Leg curl 2x15
Lunges 3x15 (15 each leg)
Calf raise 3x10
(core)
Ab wheel 2x10
Cable twist 2x15
Hanging leg raise 2x15
> UPPER #2(chest)
Bench press 4x8
Machine chest press 3x15
(back)
Machine lat pull down 3x12
Seated cable row 3x12
(arms)
Skullcrushers 3x10
(shoulders)
Overhead press 3x6
Lat raises 3x15
> LOWER #2(legs)
Deadlift 3x5
Squat 3x8
Leg curl 3x15
Leg extension 3x12
Reverse hyper 3x15
Hip abductor (glutes) 3x10
(core)
Ab wheel 2x10
Hanging leg raise 3x15
Cable twist 2x15
> UPPER #2(back)
Assisted pull ups 3x6
Incline dumbbell bench press 4x8
Bent over row 3x10
Reverse fly machine 2x30
(chest)
Pec deck machine 2x30
(shoulders)
Lat raises 3x15
(arms)
Bicep curl 3x10
It's a high volume hypertrophy workout that takes about 1.5 hours to do. I'm getting pretty neat results so far! You can replace the exercises that you don't have access to with the dumbbell equivalent. Kettlebells are also great to replace some of these workouts with.
No. 290683
File: 1664283350358.jpg (54.61 KB, 636x358, md5720ovapq21.jpg)
Anyone else with extremely noisy joints? I'm not even 30 but every movement I make when warming up or stretching sounds like crushing crystals. I do not feel any pain, but even others have noted how loud the cracking was, I can crack my neck while sitting like every 10 minutes. Is this something I should be concerned about?
No. 290698
File: 1664286461672.jpg (15.09 KB, 480x480, JUST.jpg)
I've been feeling a bit frumpy nonnas, is there anything you recommend for me to tone up? I'm a bit of a pearchan and I'm worried I'll end up fat if I don't make an effort sooner rather than later.
> bust: 35"
> waist: 28"
> hip: 40"
> weight: 143lbs
> height: 5'2
No. 291037
File: 1664385423726.jpg (122.75 KB, 826x871, 1651948842980.jpg)
nonnas ive been pretty overweight my entire life im 18 now and i dont wanna stay like this forever and the older i get the harder itll be
ive started eating ~1300-1500 cals per day and doing cardio and calisthenics im also eating super high protein so around 115g per day
a lot of turkey and chicken and protein shakes, i love chicken though so im not complaining just wish me luck nonnas
No. 291266
File: 1664431721938.png (50.26 KB, 612x792, ea496f_ea671bfda78c4b80870f87a…)
>>280898>>280906>>284123>>284346>for squat form, make sure you’re pressing through your heelsThe weight should be balanced over mid-foot.
>>285457>>286378>>287113>>290599Why is everyone doing a bunch of meme bullshit that definitely doesn't even work? This stuff wouldn't even work for men and they have like 100x the testosterone. Translation: if you took steroids, this shit still wouldn't work.
It's so simple and so easy. Just do a novice linear progression program like pic rel. 3x a week
Add weight to every working set, every time. Watch your lifts at least double. Might have to switch 3 sets of 5 to 5 sets of 3, most of this stuff is written for men and women do better on triples than fives.
No. 291364
>>291344aren't leggings considered revealing because they're skin tight?
In any case, I wonder what would happen if women just started filming men acting like that. They certainly deserve it tbh.
No. 292420
File: 1664931657643.jpeg (Spoiler Image,74.24 KB, 508x508, E06C45D3-8797-4A6F-8413-01BA54…)
Any tips for getting rid of this pregnant/beerbelly? I’m a lazy fuck but I want to get rid of this but I can’t seem to push myself to do it. What are some basic things I can do? Or some kind of regime/schedule? I live in a rural area so I can’t do much outside or drive to a far away gym (broke too lol)? Any help and criticism is appreciated
No. 292426
>>292420I'm lazy too. Here's my go to for slow but steady weight management:
Walking half an hour a day, or playing music and dancing for a few songs if I don't feel like going outside.
Fasting until 4pm one day a week.
No. 292446
File: 1664950609262.jpg (12.36 KB, 275x274, 1651427917454.jpg)
I've successfully managed to lose some more weight after plateauing a bit!! I've been chubby since I was a kid and now I'm at my lowest, around 22 bmi. I still feel extremely unhealthy and exhausted all the time, 0 improvements there - also I look worse than I did when I was chubby, kek - which demotivated me greatly for many months, but I ended up keeping it together and inching forward. This might not be very happy, though I'm very impressed that I was able to beat my demoralization.
No. 292592
File: 1665029870250.jpeg (1.53 MB, 2987x3024, A0A2FDFE-4AE1-4698-8681-D4A99E…)
>>290512Diet plan nonna with an update, down to 270 already. Plan has been moderately easy to stick to. I find my hunger satisfied. My workouts have been harder to get through, but I am trying to find more efficient ways to knock out my muscle training.
it also really helps that my bf will make me a delicious meal that fits the plan/ also made 200 cal trail mix snack packs for me tooI find my self with the impulse to
ruin it for myself now and then, but so far so good. Ive officially lost 30 pounds since June, but I think the most vital change I have made its not punishing myself or neglecting my needs. I used to “diet” and binge with such a warped idea on food growing up.
Any who, all the love to the nonnas, and keep striving for a healthier you!
No. 292596
File: 1665033154379.png (269.87 KB, 756x493, awe.png)
>>292592grats nonna!! that's amazing progress in 5 months. Also, what are in those snack packs?
No. 292766
>>292592>>292504>>292493You should probably get out of the mindset that advice from your doctors is "annoying". What helped me when I was feeling stuck in limbo before staring my ~fitness journey was to do the bare minimum at first. Take a 5 minute walk. Do 5 sit-ups or whatever exercise you want to focus on. 1% effort is better than 0%. But you must mentally prepare and accept that you will have to increase effort incrementally & work for this. In your case it's especially important as it appears you have a liver disfunction.
>>292514>>292518>>292519This is good advice imon particularly the suggestion to begin cooking for yourself (if you don't already). There are stupid-simple recipes all over the internet. Eat a fuckload of vegetables because the fiber will help keep you satiated. Unless this is prohibited by your doctor(s), idk anything about liver issues.
>>292420>>292518Nonnie is lazy, she's not gonna read a book or go for 30+ minute walks. Not yet.
One last thought for liver nonna: you will likely see a change in your body pretty soon after making some changes to your diet, and once this happens it will likely be a huge motivator.
No. 292849
>>292766Diet anon here>>292592
You replied to me but i have never said my doctors are annoying? What?
No. 292918
File: 1665181943437.gif (1.58 MB, 384x288, 9FD8ED0D-2D29-4BF8-8B50-CD6445…)
for me the objectification makes me the horniest, like basically going deeper than “call me a slut!” but actually use me like a doll and do everything u can to me. Yes a doll kink.
No. 292936
File: 1665187223128.jpeg (1.18 MB, 1170x1926, 08BFF3D4-A18D-4B41-ADC7-C33525…)
picrel fitfluencer gives good advice, doesn’t do what I eat in a day crap and has a truly fucking amazing physique but she’s only been lifting since end of 2020 and was rlly skinny then. natty or juice nonnies? she’s only like 19 too but either way physique goals god damn
No. 292958
>>292849An obvious mistake
nonnie, my bad!
No. 293218
>>293071Certainly not an expert, I've done some stretch routines based on videos I found online for hips and such in the past, and it did actually help and I could feel the improvement. I think mostly anything works for those who are couch potatoes otherwise, I have no idea about advanced methods or physicap therapy level of professional trainings.
But you describing not being able to lift your legs to your shoulders completely stretched straight sounds… completely normal for the human body? Unless I'm imagining something wrong. Maybe ask your boyfriend to do something else but imitate porn and folding women into pretzels. I'm sure there are plenty of health benefits, for me the motivation is just not losing most of my range of mobility to a sitting workstyle.
No. 293220
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>>293218Thank you nonna, I'll start doing hip and leg routines! How long were you stretching before you felt improvements? Just curious to know the rough progress timeline.
> But you describing not being able to lift your legs to your shoulders completely stretched straight sounds… completely normal for the human body?Ah wait, you're right. I was under the impression that you COULD do such a thing. But basically I am struggling to do picrel for longer than 5 minutes, maybe my bf is too tall? He's only 15-20cm taller than me though
No. 293242
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Based on some formulas, the ideal weight for my height (tall) is 150 lb. Starting weight was 175. All of my weight is on my thighs/butt, which I know is healthier than visceral fat but it makes my body pretty extreme looking, so that’s what I wanted to fix. Tried to eat less, moved to a new place where I bike to work. Went down to 155 but have struggled to do the last 5. Have also only gone down half to one pant size which was a bit of a bummer. But yesterday I realized that my thighs have gone from mostly fat to mostly muscle. I’m simultaneously proud of myself and put out because that means there’s not much more I can change on them.
No. 293644
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How is it that i cant do proper lunge? Why is there a disconnect with that specific part of my workout?
No. 294158
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I'm on a tiny bulk of a 200 cal surplus and I'm wondering if the amount of fat I eat is too low. The amount of carbs I get from eating oatmeal, potato and fruits as snacks is gigantic. I've been having only lean meat too. Looked up how much fat someone my weight should be eating and I'm in a healthy range but am not sure
No. 294183
File: 1665866509225.gif (1.84 MB, 480x270, NokWbOf.gif)
Buff nonnies, what do you wish you knew when you started out working out?
No. 294846
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Hi nonnies, I've been doing amazingly this year, but I really want the next 2 weeks of both my diet and fitness to be REALLY focused before I go on a date I have waited 2 years to go on. My body is looking toned and great, I'm just letting bloat reduce and I used to have fupa (it's just some extra tummy now) and I want to give my ass some serious glute burn. I work three very heavy work days and gym three times a week and do dumbells at home and I'm incorporating Youtube workouts in. Please throw me your motivations and tips! I'm about to go on a three day birthday trip with friends so I won't go mad but I won't say no to cake for their three birthdays either. I want to stay on track, however and not have much alcohol.
No. 294885
>>294881Am I understanding you correctly? You're shitting more often and you're worried this means you're not losing weight/you have plateaued?
No, Anon, you are shitting more often because you're eating more fiber and are less stressed out. Probably drinking more water, too. If anything pooping more means you will weigh less simply because your bowels are empty. Also you absolutely should be pooping at least once everyday, tf? That's a healthy and normal amount.
No. 294941
>>294923Nta, It's all about the fiber,
nonnie, if you eat more vegetables you will need to poop more often because you will be consuming more fiber, even if you thought you were healthy, you were constipated back then.
My nutritionist told me that you're supposed to poop at least twice a day because you're supposed to do it after you eat, and if you eat 3 whole meals with at least a cup of vegetables, and 2 snacks which are probably fruits, you should be pooping at least 3 times a day, plus they shouldn't take too much time off your schedule because when you eat enough fiber everything moves smoothly and you don't have to sit there for an hour.
No. 294971
>>294923Don't overthink the pooping. It's fine to poop less often. I think it's probably not ideal? But doctors will even tell you it doesn't have to be every day. Luckily I usually do every morning. When I was younger I had to a lot throughout the day because I had very bad panic attacks that caused diarrhea.
As long as you are exercising, drinking water, and eating moderately healthy then you're fine.
No. 295002
>>294968I've been going to the gym consistently for about 4 years now and lifting for 2.5. Like many women, I was intimidated by free weights and spent the first part of my fitness journey solely relying on cardio machines. I was also set back a bit by the fact that I was severely underweight when I first started working out due to leaving an
abusive relationship and using starvation as a coping mechanism, meniscus inflammation caused by an injury due to poor squat form, and gym closures at the start of the pandemic, so I'm only starting to see massive differences in muscle mass now.
I'm currently doing a lean bulk until mid-February. I would say eating in a slight surplus is an excellent starting point for accumulating muscle mass. Focus more on consuming protein, healthy complex carbs, and fiber (so the increase in protein in your diet doesn't cause constipation or gas, which many people experience) than calories in and out. If you're not vegan or vegetarian, note that animal proteins like eggs, dairy, meat, and fish will be better for building lean mass than plant protein due to the quantity and type of muslce-repairing amino acids they contain, including leucine. I don't feel comfortable providing much more advice on bulk/cut cycles for women, but as general food for thought, men have a much easier time losing fat and gaining muscle than women thanks to testosterone. Female bodybuilders frequently lose hair and their periods while aggressively cutting for competitions, and as hobbyists and regular people just trying to stay fit, it should never get to that point for us. Be careful and consult with a nutritionist or personal trainer if needed.
No. 295007
>>295002Thanks for the tips! I'm sorry to hear about the relationship and it's nice to hear that you're seeing good progress right now. And wow it fucking sucks to lose weight as a female, especially if you're short. Men have it good in fitness.
Am on a lean bulk of 200-300 surplus myself but I'm going to end it mid-November, I'm looking like I'm about to go over 25% body fat when I compare myself to those chart photos. I'm not too interested in getting so lean that I'd lose my period, I just don't want to get flabby. Been eating a lot of chicken breast and eggs personally because fish and beef is pricier. The sulfur farts are the absolute worst
No. 295010
File: 1666289962114.gif (2.11 MB, 320x240, monkey soup.gif)
Hi nonnas, I weighed in at 82kg before the summer, and I weighed myself this morning and came in at 69kg. I'm super proud of myself and slowly on the path to becoming the stacey of my dreams after breaking up with my boyfriend.
No. 295302
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Starting day one of sobriety from caffeine. It doesn’t benefit me in any way but I like intaking it anyway. It makes me shaky, anxious, panicky, and my thoughts are jumbled. Here goes
No. 295461
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I don't want to shit up the confession thread.
So to the nonna who can only go to the gym on the weekends, but wants to do bodyweight stuff the rest of the week
>Megsquats
she has a video series on working out during the pandemic with lots of bodyweight tips and stuff you can do around the house
>Malin Malle
Female calisthenics athlete with a YouTube channel with lots of ideas, she also used to send free workout plans via email, not sure if she still does that
>THENX
the dude has an eating disorder, so don't follow his eating advice, but the videos you can workout along with are decent and there are so many videos, you are bound to find stuff that you can do around the home (or in the playground kek)
DON'T do any Chloe Ting or Blogilates (though I don't think she's as bad as in the past anymore?) shit. You know the genre of fitness just to appeal to scrotes, which doesn't even actually work. She didn't end up looking like that by doing some shit she read about in a Teen Cosmo magazine 10 years ago. And if you actually want to gain muscle or strength, you have to look at people who are you know, actually strong and/or muscular. You don't have to want to look like them exactly, you won't suddenly wake up like them after doing one of their workouts or following their tips, but at least you know it works. I don't buy the whole "everybody is different!" feelgood bullcrap either. If it works for no one but the content creator, they are fucking bullshitting.
Also I'm sorry to say, but training your lower body without weights is near impossible. Yeah there are sissy squats, pistol squats, things like that, but it's never going to be the same as the squat, deadlift, barbell hipthrust etc. Even people big into calisthenics, who win competitions, can admit it, so don't start an infight over this. So if you can only go to the gym once a week, make sure to (also) train your lower body that day. If you really cannot go to the gym (and probably can't afford a home gym either), do squats while holding heavy shit, buy resistance bands, but you have to understand how strong your lower body is.
Especially glutes. Glutes and traps are equally ridiculously strong and because of that they need heavy loads. For traps farmer's carries can be easily done at home, but the gold standard are power shrugs and rackpulls. Do the powershrugs and dunk on all the scrotes for having a scrote, because they literally are scared to do that exercise because of that lel. For glutes barbell hipthrust is the gold standard, the bridge is it's smaller little sibling. So I guess good go find the heaviest thing you can put in your lap and good luck. Oh and you probably have glute amnesia if you're quad dominant and you should probably reestablish your relationship with your glutes with some resistance bands, do some clamshells and all that good stuff. Apologize to them in the mirror for sitting all day and ask them for forgiveness.
No. 295464
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I'll probably sound like a retarded shill but I really recommend ano s who are starting out to sign up to the GainsByBrains mailing list. The chic basically sends out weekly (home) workout schedules and you can also find all of her videos on her channel. Idk maybe it's help someone.
No. 295465
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>>295461Also I feel like I need to write a manifesto about gym confidence at some point, but it's important. I dislike how the Stacy counterpart to the Chad is always about appealing to scrotes, instead of just doing whatever the fuck you want and being unhinged. BE UNHINGED, BE CRINGE, BE FREE. You're going to the gym for you, not for everyone else there. Most people don't give a shit and if they do, they're probably the dyel scrotes and wannabe instabaddies and they will shut up in a year when you come in FUCKING JACKED. Meanwhile the only progress they will have made, is their follower count. Just wear a sweater around your waist if you're worried about scrotes staring at the booty. Don't shave your pits if you really want them to fuck off. Don't be afraid of moving away from the machines and instead to the free weights. Don't be a Starting Strength retard either who just preaches muh minimalism, because that comes from a place of cowardice too and is just ANTI FUN. Sometimes it's fun to do the Viking Press, landmine or Z press and guess what, it can actually increase your OHP like crazy, but people cuck themselves out of greatness because they're too fucking scared or they just want to believe that they will never ever get imbalances, injuries or bad habits when they do the same exercises over and over and over for years. If you just let go of the fear of being cringe, you will MAKE IT and achieve greatness.
>>295464Looks like another one of those women in the same line as Chloe Ting, doubt it works.
No. 295478
>>295465>Be Cringe>Be FreeOkay, but hear me out. I go to gym not just for myself, but to humbly show off and be aesthetic. I record myself for my IG reels, and talk to other gym rats. I can't afford to be cringe, I have status and network to maintain. Being Jacked is nice, but I feel even nicer attracting people
and networking, I even got a better job through my gym acquaintance. (and occasional quality dick, mhm yeah)
No. 295503
>>295501Oh I'm
>>>/ot/1381633 and
>>>/ot/1381833 it started to turn into a Q&A and I didn't want to further shit up the confessions thread, so I took it to here. Good luck with leg day tomorrow! You're going to kill it!
No. 295528
>>295461>>295464>>295465I love you, weightsperg-chan. We really need a female-only /fit/ type board somewhere.
Piggybacking off her unhinged stacy energy, what sports are good for channeling pent-up tard rage? I already rock climb, but that shit's expensive and I live nowhere near real rock so I'm looking to jump ship.
No. 295529
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>>295528I'm NOT
>>295464>what sports are good for channeling pent-up tard rage?Combat sports. You get to legally hit scrotes and they get shit for it if they hit too hard back kek. Plus it also feels good to just go hard on the bag and release all your anger.
No. 295580
>>295461>>295464>>295465Ah I see
Nonnie, you are consumed by /fit/ness autism
No. 295586
>>295580Again, I'm NOT
>>295464 and that would've never happened if female fitness spaces were actually sane. Especially back in the day, it were all just anachans, or only about ass training, all the programs that were shilled were ass training or practically yoga. Everyone whining about being afraid they'll turn into the Hulk, so they stick to cable donkey kicks they saw on Instagram while starving themselves. Saying that women shouldn't do xyz, talking about toning, tips straight from a 2010 Teen Cosmo magazine etc. Blatantly anti-science, not caring about whether something works, but only caring whether everything is feminine-coded and still appealing to scrotes. Best you could find recommended was maybe "strong curves", which is still bullshit and overly neglects upperbody. I suspect that things haven't gotten much better and people will still shill glorified yoga in underwear as some sort of female equivalent of calisthenics, as if women just can't do calisthenics and "that's for the boys you silly goose". Female content and program creators who were actually serious and didn't just workout their butt/abs and didn't just prance around in their underwear, got barely any fucking attention. Or even people actually falling over themselves a couple years ago to act like Gal Gadot got buff for wonder woman.
The only sane women ONLINE into fitness I did find via /fit/ and other scrote infested places and I'm not ashamed of it. It's better to be consumed by this, than by the obsession of trying to be as small and inoffensive as possible. Apparently it's breaking some sort of girl code to actually want progress and not use retarded language like "toning" and to actually dare to eat at a surplus. Women's fitness does need a massive revamp and a female-only /fit/ type board would be a good start like another Nonna said.
No. 295661
>>295503Thank you nonna, I managed to deadlift with proper form at a decent weight for the first time today, I actually felt it in my legs! Squat form is getting better but still struggling, I'll get there eventually…
> The only sane women ONLINE into fitness I did find via /fit/ and other scrote infested places and I'm not ashamed of it.I'm too spergy to actually try to interact with people or the rare woman there outside of lurking, would love a /fit/ style board for us girls honestly. I've only been comfortable speaking on this board so far.
>>295592> Why isn't there more stuff out there for women who want to push themselves past that?THIS. I've been looking into fitness transformations via bulk/cuts for girls online and there's really not much at all compared to men. I want to have a realistic expectation to how big I can get and I want to get AS BIG AS POSSIBLE. I want absolutely blown up shoulders and back, almost roid tier but that's likely never going to happen. Which makes the
> "if I lift heavy weights I'll get bulky and huge!!"all the more laughable
No. 295669
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>>295661>I want to have a realistic expectation to how big I can get and I want to get AS BIG AS POSSIBLE. I want absolutely blown up shoulders and back, almost roid tier but that's likely never going to happen.Yeah I think we literally still have no idea what the natty limit is for women. There are women who are pretty big as a side effect from powerlifting and weightlifting, but the bodybuilders already avoid training some muscles like the plague because of aesthetics. There aren't many women you can look to, who are trying to get as big as possible, who aren't secretly on anavar or some shit like that and who are actually training their whole body. Currently I'm stuck with calisthenics and doing strongwoman shit to supplement it after suddenly losing 25lbs due to random health shit and a surgery and all that, but even at my peak I don't think I hit the natty limit yet.
I followed a retarded scrote incel's program which is specifically about looking like you roid, without roiding and it actually worked surprisingly well. Instead of focusing on bench, he would focus on OHP and I got some good tips from his book. Like if you get stuck at the bottom, do Z press as a secondary, if you get stuck at the top, do pin press. I kept progressing steadily, despite doing concurrent periodization instead of linear. Meanwhile those doing minimalism and linear periodization would get long ass plateaus, because every added kg to OHP feels insane, in comparison to other lifts and they refused to do something else or tweak anything so they could get over that plateau. Or they'd force it and end up injuring themselves. Yeah I'll go do my silly shit. Sometimes I tinfoil that he's secretly a TiF and that's why it's working kek.
Same thing with traps. Powerlifters and bodybuilders are both wrong. Yeah deadlifts are great and do grow your traps, but they're usually the strongest muscle in your posterior chain, together with your glutes and they can benefit from a heavier load than you hands can handle. The bodybuilders can shove their slow and controlled shrugs up their asses, since it's all related to protecting the scrote of the scrote, unironically. Rackpulls and powershrugs is where it's at and Olympic weightlifters have some good movements too, which nobody thinks about like the snatch grip deadlift. And Crossfitters don't think, so their bad form and doing Olympic movements as fast as possible don't count! I repeat myself a lot, I know, but it's insane how much these things are slept on. Overhead shrugs work your shoulders concentrically, but are mainly a trap builder and injury preventer, it prevents impingement.
It's not like I neglected my grip. Besides still walking around with a grip training ring all day, you can do deadhangs, table curls, armwrestling with a resistance band etc. Like if you want big forearms, you should be looking at armwrestlers, their forearms are units. They KNOW something. Plus the funny side effect is that if a scrote does ever ask you to arm wrestle, you've been training for this, he hasn't and he's going to fail.
No. 295681
>>295673I'm not completely against yoga, but you can already see the difference. She calls it what it is, has actually good form from what I can tell for yoga and is obviously not just trying to attract scrote viewers. I can see how it is relaxing and nice, but it's not really resistance training. There is some hardcore yoga out there for sure, I'm aware of that, but most what people recommend is basically just stretching and not exercise in the traditional sense. It's a warm-up, or cool-down. Unless you're literally progressing from being bedridden, I don't really see how such minimal movements already make an amazing difference. I don't get to be ever really sedentary though thanks to the gym of life, cycling and walking is the cheapest form of transport, vidrel.
Also Caroline Girvan falls in the category of fitness influencers who are showing you something which she herself very likely doesn't do. Yeah you see her doing it in the videos, but she didn't get that body by doing that, so keep that in mind for your expectations. Her size is VERY achievable, don't get me wrong, but I don't trust fitness influencers with such cut abs year round. I compare it to Malin Malle, an actual athlete who won calisthenics championships and even she is regularly seen without clear cut hard abs. Following women who actually show that eb and flow, how hormones affect your body, is also just good for my sanity at least. I'm not just trying to hate for the the sake of being a hater, just trying to warn.
Of course you can get some progress with Caroline's videos in the beginning, because anything will give you something in the noob gains phase and it's better than Chloe Ting or just plain yoga. There's some good stuff she posts. However at some point you're going to have to upgrade AGAIN, when you notice things slowing down a lot. Also Blogilates, Chloe Ting and Caroline Grivan all have the most annoying fanbases which will tear you apart for even mentioning that her RDL form is a bit iffy.
No. 295688
>>295681Luckily, I always had to walk at least 5K every day for years, so I never was that out of shape. But my friends who did 30 days of yoga with Adrienne were trashed after some videos and they are very normal and average women. I also see it every time I have to run with them. They struggle a lot. The average woman is extremely out of shape. I'm not saying that yoga is always the best, but it can be a great starting point for some of us and an amazing tool to relax and stretch.
With that in mind, you can understand why calisthenics look a little bit terrifying. I tried with a male friend and it was just too difficult. It made me feel like shit and my shoulders weren't happy at all. And as you said or another nonna, good content made by women for beginners is difficult to find because those women aren't popular, so working out more seriously look even more daunting.
>Also Blogilates, Chloe Ting and Caroline Grivan all have the most annoying fanbasesI do understand why some people are so intense. Following those workouts helped them for real so they feel like every criticism is personal. It's a little bit cultish.
>I don't trust fitness influencers with such cut abs year round.Enlighten me nonna! I can see the upper part of my abs but not the lower part. I always have a little bit of fat on my lower stomach, even when I was underweight. So are some women just build different or is it a low level of body fat? Dehydration? What's going on?
No. 295691
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>>295669> Currently I'm stuck with calisthenics and doing strongwoman shit to supplement it after suddenly losing 25lbs due to random health shit and a surgery and all that, but even at my peak I don't think I hit the natty limit yet.Sorry to hear about that and hope you recover soon! A question since you're doing strongwoman stuff now, is your goal mainly bodybuilding or is it strength? I've seen some huge powerlifting women in the gym but I'm most interested in bodybuilding and can imagine that they're not AS big without the extra fat over their muscles. Have you experienced bulk/cuts? I remember looking up experiences from women doing it and it boiled down to:
> "aha there was a small difference, not that much lol"which isn't very motivating. Would it be better to bulk for a long period of time? Especially for a noob? I was planning to try bulking for 10 weeks and then cutting but that's like what? A little over an extra kg of lean muscle mass if I'm lucky at best? But at the same time I might be going past 25% bf and that isn't fun.
> Instead of focusing on bench, he would focus on OHPOh no the bench is my favourite lift. I guess I'll be swapping out incline bench on my second upper day for OHP so I'll be doing it twice a week instead of once. Thoughts on lat raises? I've been doing them twice a week in hopes that they'll get bigger. I think they are a slight bit beefier now but honestly they only look big when my arm is raised. Guess it'll take me years to break out of just looking like I do sports. But about the bench and chest for women, does pecs really matter? I always thought they were less important because we have… something blocking them. I kept at it though because it's so fun lol
> Rackpulls and powershrugs is where it's at and Olympic weightlifters have some good movements too, which nobody thinks about like the snatch grip deadlift.Ironically my traps are probably the most obviously bigger part of my body right now. Maybe I have good genetics lmao (cope and prayers here). Since you've pointed that out, it's definitely coming from snatch gripping when I deadlift. They're actually a bit uneven because I tried a mixed grip for way over a month and I need to fix that.
> Plus the funny side effect is that if a scrote does ever ask you to arm wrestle, you've been training for this, he hasn't and he's going to fail.OH man I should try practicing right now. Unlikely that I'll ever meet a scrote to armwrestle because I'm a basement dwelling loser but it's a fun thought.
> inb4 they got easy on me or outright refuse because I'm a 'small feminine lady' No. 295708
>>295688>So are some women just build different or is it a low level of body fat? Dehydration? What's going on?Part of it is of course genetics and how you store fat. I have the same issue where the upper part shows faster than the lower part. Low bodyfat percentage also plays a role and many influencers go so low that they lose their period, but don't talk about it for years. Dehydration before a photoshoot is standard. Many also take fatburners or anavar, which makes it easier to keep it hard cut year round. Even athletes have times of the year when they look fluffier or bloated and that's normal. So if someone never fluctuates, that can be a sign they're doing something unhealthy. Personally I decided to go for chunky powerlifter/strongwoman abs, make them big enough so they still show through a healthy layer of fat. The skinny abs look is just not healthy longterm and difficult to maintain constantly.
>>295691>is your goal mainly bodybuilding or is it strength?Yes kek. Imo increasing strength increases your bodybuilding potential. I still have hypertrophy and strength days. I never truly focus on just one goal and it works for me.
>can imagine that they're not AS big without the extra fat over their muscles. Have you experienced bulk/cuts? Even powerlifters tend to do bulks and cuts, because there are weight categories kek. Yeah you do lose size when you cut, not just because of fat, but also because of depleting glycogen stores in your muscles. It's not that dramatic though. The moment you stop cutting, your muscles fill up again. Or you can prevent some size loss with creatine.
>Would it be better to bulk for a long period of time? Especially for a noob? I was planning to try bulking for 10 weeks and then cutting but that's like what? A little over an extra kg of lean muscle mass if I'm lucky at best? But at the same time I might be going past 25% bf and that isn't fun.When I did competitive martial arts I had to do pretty short bulk and cutting cycles and while I did progress and was always quite aesthetic, I made the most progress strength and sizewise by bulking for like half a year at least and just dealing with the fluffiness. You can do mini-cuts in between when your bf% really starts to bother you, but this shit is generally really personal and about what YOU'RE comfortable with.
>Thoughts on lat raises?They're fine. Be mindful you're doing external rotation and not too much internal rotation though. More an accessory.
>But about the bench and chest for women, does pecs really matter? I always thought they were less important because we have… something blocking them. I kept at it though because it's so fun lolThat was my exact reasoning for not prioritizing it. In the end my delt progress is easily visible through shirts. I did start to work my upperchest more, because I have a tendency to look bony there and would like pec cleavage. I've also found that my OHP focus period has nice carry-over to bench.
>inb4 they got easy on me or outright refuse because I'm a 'small feminine lady'I've worked as a "wannabe Patrick Bateman scrotes" wrangler and it came in surprisingly handy to gain authority over them. They only understand one language.
No. 295926
>>295839Maybe your just going in too hard, when I overload myself i get nauseous too. How long do you rest between sets? Or if your doing cardio, how high are you pushing your heartrate?
>I hate throwing up so I try to avoid itGood, nobody should have to throw up during training
No. 295982
>>295839You are probably anemic. The sick feeling is because you’re using your muscles when you exercise especially your leg muscles, and it draws blood away from your stomach. This can cause cramps, nausea and vomiting because your stomach isn’t getting enough blood + oxygen supply. If you don’t have enough haemoglobin in your blood, this sick feeling will hit you harder and a lot quicker.
Back when my iron levels were good, I would barely ever get sick from exercise, maybe only once the whole time when I went too hard. When I started becoming anemic, I was almost vomiting anytime I did more than 20 mins on the elliptical.
No. 296060
File: 1666777817800.jpg (7.49 MB, 8720x2528, Naturally_Enhanced_collection.…)
>>295880>>295973I had to condense 259 pages of autism into one image. So if you recognize me based on being a fan of this retarded program, please just don't. It's more about understanding how to program things for yourself and what works for yourself, your genetics, your goals, your training history, past injuries etc., rather than a strict program to follow. It's NOT a beginner's program and it's specifically about trying to look like you're roiding without actually roiding and getting as strong as possible in various lifts (not just the big 3). If you want to do actual bodybuilding competitions (female bodybuilders have to neglect things like traps etc.) or powerlifting, this might not be for you. For intermediate+ powerlifters I instead recommend the Cube method
https://blackironbeast.com/cube/calculator. You can check whether you're an intermediate at
https://symmetricstrength.com/. If you're not an intermediate yet, I recommend Candito Linear (for free online, just Google it). So now on to the actual program
Intensity day
>1) Main press>2) Secondary press>3) Optional Triceps>4) Shoulder Isolation>5) Deadlift/squat>6) Upperback/traps>7) Forearms>8) Optional Forearms>9) Posterior chain isolation>10)AbsVolume day
>1) Main press>2) Secondary press>3) Triceps>4) Triceps>5) Shoulder Isolation>6) Deadlift/squat>7) Upperback>8) Traps>9) Traps isolation>10)Forearm>11)Forearm>12)Posterior chain isolation>13)AbsExercise selection
Traps
>DB farmer's walk>trap bar farmer's walk>trap bar deadlift>barbell/trap bar/DB shrug>Lilly shrug>Barbell/DB/cable upright row (be careful tho)>incline front raise>calf raise shrug>overhead shrug>snatch grip deadlift>highpull/power upright row>power shrug/clean/snatch>DB/kettlebell snatchUpper back
>Pendlay/T-bar/DB/chest-supported/seal/Kroc/inverted/machine/cable/plate row>rack pull>block pull>wide grip pull up/lat pulldownShoulders
>Seated/floor/standing OHP>Z press>Overhead Pin press>Viking press>behind the neck press (don't do this if you don't have the mobility for it)>push press (optionally behind the neck if you can safely do it)>clean and press>DB shoulder press>One arm shoulder press>Circus/landmine/block pressAccessory shoulders
>crucifix holds>DB/cable/band (power) side raises>rear delt raise>reverse pec deck>scarecrows>front/plate raise>FACE PULLS, DO THEMExtra press
>Incline barbell/db bench press (close grip vs wide grip)>Neutral grip db press (feels easier on my rotator cuffs imo)>close grip floor press>(weighted) dipsTriceps
>flat/overhead/incline/decline/floor/elbows-out extensions>triceps pushdownLower body
>zercher/box/front squat>conventional/sumo/deficit/stiff-legged/Romanian deadlift>barbell or band good morningAccessory lower
>Glute bridge/barbell hipthrust>(reverse) Hyperextension>(reverse) lunge>sled pullForerarms
>Hammer/neutral/reverse/supine/pin/partial preacher/towel/table/(plate) wrist curl>towel/finger pullup>half rep chinups/neutral>hanging off bar>plate pinch>hex DB hold>one arm deadlift>putting your hand in a bag of rice or sand and trying to open your hand multiple times>side pressure training with a band>barbell holds>forearm leveragingLots of options, you can pick and choose, you don't ever have to get bored. He also talks about neck training, but that's probably not relevant to any of you and you're free to ignore it, but a strong neck is useful in grappling sports. The rest of the mini at home workout with the bands, is still important to do and dare I say not optional. Though unlike scrotes, doubt you'd be retarded about shit like that, they are more likely to be afraid of homework(outs).
No. 296069
>>296058Walking is the best way to build back stamina. Install a free step-counter on your phone. Go on a walk and listen to your body, don't force yourself too much. See how many steps you did. You should target 3'000 steps per day. Add five-ten minutes of walk every day to reach 3'000 steps. You can go up to 7'000 steps a day, after that there aren't any health benefits. 10'000 steps a day is a meme. If you have enough energy, you can try walking faster to build more stamina. Jumprope is great too if you like it. Everything is good as long as you do it at least 20 minutes per day and if it leaves you a little bit out of breath. Good luck.
>>296060I still can't believe you exist nonna.
No. 296097
File: 1666793391231.jpg (100.95 KB, 1024x711, Heart-rate-training-zone-table…)
>>296058Is there any way for you to incorporate more exercise into your commute? This could mean cycling or walking to regular appointments. I personally ride a kick scooter to work, which is easy to transport on the train and about twice as fast as walking. This usually lifts my mood and I arrive completely relaxed and since it's just the way I get to work I do it even if the weather is bad and I don't feel like it.
Latching onto a preexisting habits is the easiest way to stay consistent and building stamina is all about consistently doing light to medium intensity exercise. Jump rope probably pushes your heart rate way too high, which is very inefficient for building endurance.
No. 296098
File: 1666793911990.png (399.19 KB, 680x850, aa1.png)
>>296094>There is almost a religious side to itohohoho Nonna, you have no idea. "Making it" is the fitness version of theosis or enlightenment. Dead athletes, influencers, bodybuilders etc are held up like meme saints. We have a liturgical calendar with January being the most dreaded month. I could keep going with the comparison. I never managed to really believe in god, but making it? Yes.
>It's crazy how something as simple as moving can be made so complicated.yeah you can study about in university too? Sports kinesiology and all that, pretty important for athletes. Orthopedic surgeons and hospital physiotherapists tend to be gymbros too.
No. 296101
File: 1666794823879.jpg (74.3 KB, 681x628, gains goblin.jpg)
>>296098samefag and the dreaded gains goblin is satan
No. 296128
File: 1666805401204.jpg (198.4 KB, 1502x737, arrested_for_steroids.jpg)
>>296117It seems to be much worse nowadays than before too. Afaik when it comes to eating it's just about calories in vs calories out, all macros have their function, get enough protein when you're trying to gain muscle (try to make sure you get full range of amino acids throughout the day or in total per week), get all your vitamins and minerals, don't really need special supplements unless prescribed by your doctor etc. Women's "fitness"
(quotation marks because it has often bordered on proana shit) always had retarded starvation diets and men's fitness had always weird monotonous diets, but nowadays there seems to be a new one every week. Or influencers showing off their fresh off the press BBL while shilling laxative tea and supplements. Other influencers shilling a program while being on PED's and people don't notice it, because they assume you have to be jacked out of your mind and huge to be on PED's (picrel).
No. 296158
File: 1666818300875.jpeg (36.48 KB, 700x510, EdelSjQ.jpeg)
>>296128>being on PED's and people don't notice it, because they assume you have to be jacked out of your mind and huge to be on PED's (picrel)What kind of fresh hell is this? I'm glad I deleted instagram years ago. But still, I hate seeing this picture. My shoulders have absolutely no definition. I have abs but I don't even care. I want big and strong beautiful shoulders.
No. 296218
File: 1666849586747.png (209.85 KB, 502x300, Kristin-Pope-stretching-300x30…)
>>296158Nonna, you can still get big shoulders! Women and men take PED's for different reasons, that was my main point. Men use them to get as big as possible, but with the female fitness influencers on Instagram the epidemic is related to fat burners, anavar and steroids to get to a super low bodyfat percentage and stay that way year round. They're usually not necessarily huge, but you can tell they're probably not getting their period. Main issue with that is that you can't be sure at that point whether what they're shilling actually works, or that it's helped by the PED's they're taking or whether they just got surgery. The women getting arrested for possession of steroids or who are caught with steroids in their fridge while filming their "what I eat in a day" video, really aren't huge, but that's because they don't want to be.
You can still get huge shoulders while natty, but the online space is a minefield. Picrel is ex-Olympic lifter Kristin Pope, now she does bodybuilding competitions and is ironically enough smaller than before and probably started roiding like everyone else since she's doing IFBB pro. Oh and she got implants and more plastic surgery, always sad to see.
No. 296221
File: 1666850942506.jpg (55.49 KB, 432x382, Jen_Thompson.jpg)
>>296218samefag, here is Jen Thompson, one of the best bench pressers, 43 year old mother. Most fitness influencers would hate to look like this, because the popular look is about just looking "toned" (meaningless word), abs and plastic surgery
No. 296229
>>296228yeah that isn't normal, you should go see a doctor about that.
>>296227>no rest daysyou grow and repair during the rest days, everyone needs rest days. If you can do full body resistance training two times a week with 1 or 2 rest days in between, that is good enough. Or you can do upper-lower-upper-lower, so there's at least some potential for resting. It's okay to do low intensity cardio 4 days in a row.
No. 296233
>>296221Goals like fr imagine if she asked you to see the manager
I hope i can pick my future kids up from school looking like this tf
No. 296234
>>296233Karen's rise up. Got to get big and strong, so scrotes hiding their misogyny behind "
white women xyz" or "Karens xyz" have to quake in their boots.
No. 296558
I was reading this research paper on body composition during a deficit.
https://www.researchgate.net/publication/51113664_Effect_of_Two_Different_Weight-Loss_Rates_on_Body_Composition_and_Strength_and_Power-Related_Performance_in_Elite_Athletes
> The aim of this study was to compare changes in body composition, strength, and power during a weekly body weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR).> Women gained LBM during the intervention, whereas men did not (1.8% ± 0.4% vs. 0.0% ± 0.7%, respectively, p < .01). In men, LBM was gained during the intervention in SR (1.7% ± 0.4%, p < .01), whereas men in FR tended to reduce LBM (–2.0% ± 1.0%, p = .1), with a signigcant difference between groups (p < .01). There were no signigcant differences between women in SR and FR in any of the body-composition variables.
Does this mean that women can preserve muscle mass and even gain it despite a bigger deficit over men during a mini-cut? Or am I being retarded and reading the study wrongly? Also worth noting that the study was performed on athletes, so I don't know how much it would apply to the average woman.
No. 296564
>>296561great!
> I think you can even argue it's better to go for mini cuts, because that means you'll spend more overall time in gaining phases, so that is what I usually go for.This was what I was thinking of too. But a 1.4% fast reduction would roughly calculate to an 800 deficit for me which is too much imo. I'll go with 500kcal on top of additional cardio 3 times a week.
Other studies I was looking at had to do with birth control pills and muscle gain.
https://www.researchgate.net/publication/351620073_Oral_Contraceptive_Use_Impairs_Muscle_Gains_in_Young_Women> Oral contraceptive use impaired lean mass gains in young women after RET and was associated with lower DHEA, DHEAS, and IGF-1 and higher cortisol. The diminished lean mass gain may be related to the effect of OCs on anabolic and catabolic hormone levels or the androgenicity of progestin that may bind to androgen receptors and inhibit its function.https://www.researchgate.net/publication/343163086_Influence_of_Second_Generation_Oral_Contraceptive_Use_on_Adaptations_to_Resistance_Training_in_Young_Untrained_Women> After the training period, quadriceps mCSA (OC: 11.0 ± 6.0% vs. non-OC: 9.2 ± 5.0%, p = 0.001), type II fCSA (OC: 19.9 ± 7.9% vs. non-OC: 16.6 ± 7.2%, p = 0.05), muscle strength (knee extension, knee flexion and 5RM, p < 0.001), and functional power (CMJ, AP, p < 0.001) were significantly increased with no significant difference between the groups. However, a tendency toward a greater increase in fat-free mass (FFM) in the OC group was observed (OC: 3.7 ± 3.8% vs. non-OC: 2.7 ± 3.5%, p = 0.08).Note that the above tested second generation oral contraceptives
https://www.researchgate.net/publication/336975984_The_Effect_of_the_Menstrual_Cycle_and_Oral_Contraceptives_on_Acute_Responses_and_Chronic_Adaptations_to_Resistance_Training_A_Systematic_Review_of_the_Literature
> tldr a lot of conflicting studies> sample sizes are usually not large enough to have something conclusiveA shame that these studies are not publicly available and have to be requested from the authors. Any nonnas here on the pill as well and also looking for gains? What are your experiences?
No. 296648
File: 1667087243023.jpg (1.86 MB, 2560x1600, Rei.jpg)
I finally took the courage to take swimming lessons. I used to think I was too old to begin, however, it doesn't matter anymore. I wanna lose weight, so I'll go on a diet too to improve the results. Wish me luck, nonnas!
No. 296681
>>295008Never responded to this, but I wouldn't know because I've never been on BC. For me, I've noticed I bloat a bit more the week before my period and any swelling I experience goes down midway through my period.
>>295188>Extremely short bouts of hightened heart rate over repeated periods of time = cortisol spikes, mitochondrial cell damage, blood sugar fuckery, messed up sleep schedule, etc. (especially bad if you have PCOS, diabetes, etc.)>Weird ass unnatural movements like lunging and jumping frequently seen in HIIT workouts can seriously damage your joints, especially if you're new to fitness>HIIT fitness programs (Orange Theory, F45, etc.) are typically overpricedLISS cardio like walking, swimming and cycling at a steady, comfortabe pace is much better for heart health and fat loss. It's also more sustainable. You rarely see someone older than 50 or 60 in a guided HIIT class for a reason. If you want to do HIIT, limit yourself to 90 minutes a week and make it fun and self-paced.
No. 296721
File: 1667134678964.jpg (2.07 MB, 3652x2000, Cardiac_output.jpg)
>>296681nta even in sports HIIT is overrated and only recommended (by good sane coaches who haven't bought into too many memes) generally in a sports specific way, leading up to the competition. Even for plyometrics, they don't recommend lunges, but rather double leg bounds and that's for athletes. Seeing the dangerous HIIT and circuit training shit that is often shilled to even non-athletes is concerning. Though there are just as many retarded sports coaches nowadays, which is why I ended up having to program my own conditioning. Picrel some autistic screenshots from Joel Jamieson's book (he trained Demetrious "Mighty Mouse" Johnson), relatively sane enough, meanwhile what Cris Cyborg's coach makes her do is legit horrifying at times. I also see some programs, targeted towards beginner women, recommending HIIT nearly every day, barely any rest days, retarded dangerous movements. If you point it out, you just get labeled a hater, even though it's objectively a bad idea and just unnecessary.
Even after 'retiring', my heartrate is still in the low 50's due to general resistance training, incline walks and cycling No. 296838
>>296834hey
nonnie, it's great that you've remained so dedicated and diligent to your workout routine! You're doing amazing!
No. 296910
>>296877This happened to me when I tried going on a 300 cal deficit for 2 months. I ended up giving up and going right into a bulk when I couldn't take it anymore, even maintenance at 1800 didn't make me feel satiated. Now I eat at 2000 a day and even then I still feel hungry on half of the days and have to restrict myself in order to not overeat. I know my TDEE is not higher unlike what
>>296878 said because I have gained weight in these two months. For me I've found a way at staying full by finding a combination of food that's filling for me and cutting out food that basically goes right through my system, white rice especially. I eat a heavy breakfast, have a light lunch, then a small snack, and then a big dinner. But my body could also finally be getting the signal that I'm not on a deficit anymore tbh. I talked to a friend about it and they basically said that the next time I go on a cut I HAVE to take maintenance breaks (usually last almost as long as you were cutting) and stick to it no matter what, because if you give in and just eat, you'll overeat and eat yourself back to where you started. Your body will adjust eventually. Not sure if this advice really works.
Are you also working out? You need to factor in that to your TDEE if not
No. 296926
>>296920I honestly have no idea if my ass is any bigger. My bf says it is but it also could be because I'm trying to gain weight right now lol but yes, up the ante until you feel sore. Especially when you start out.
A few notes:
> Soreness is not a good indicator of how effective a work out isBut since you've just started and haven't experienced DOMS at all, you SHOULD be looking for the soreness, especially if it lasts till the next day. It will go away in 1-3 weeks. Keep going at the work outs even when you're sore.
> When you first try out your bands, try them for 15 reps. Keep going up in resistance until you find one where you physically are not able to do more than 15 reps or fail under thatTry to find the resistance that lets you complete 15 reps or your given choice of reps within 2-3 reps of failure. Going to failure each time isn't the greatest for recovery, but also make sure you're not undertraining yourself.
> Keep your workouts to 3-4x a week maxYou're only going to be training your glutes and muscles need at least a day of recovery before getting worked out again.
> Up reps and resistance every week or soWhen you first start out, you can go up in resistance fairly quick, the legs are the strongest part of the human body. You should be able to increase reps and resistance quickly at first. I usually go by going from 10 reps to 15 and then upping the weight and restarting back to 10.
> Eat more protein1g per lb of bodyweight is what people usually go by because it's the easiest to follow/understand. The reality is more complicated than that but just eat more lean meat and eggs, make sure you're getting enough protein
> SLEEPMuscle recovery happens when you're asleep. So go get those 8-9 hours per night. Don't skimp on sleep.
As for workout plans just for glutes, I honestly have no idea. I just do hip thrusts alongside my regular barbell squats or the hip abductor machine. I guess for you the equivalent could be doing resistance band lunges/weighted bulgarian split squats, weighted hip thrusts, resistance band side steps and you should also be able to do romanian or stiff legged deadlifts with the resistance bands. You can do a combination of these a few times a week. 3 exercises per work out should be enough. Just work almost to failure each time.
No. 296931
>>296920I'm
>>296929 and I would say my ass is toned, but it's always been noticeably where I gain all my weight so I have no idea if it is bigger because I work it out or not.
No. 296951
>>296838Thank you sweet
nonnie!
No. 297007
>>288105this anon here, i'm happy to report the dress fits me now!!!
my chest is still kinda tight, but it closes now and i'm very thrilled about it
No. 297028
File: 1667283469006.png (12.58 KB, 1024x648, Ratio-1024x648.png)
>>296940NTA, but just want to share my personal experience with glutes. I had a period when I focused heavily on barbell hipthrust, I would regularly do 30% more on the hipthrust than on the deadlift. I haven't done a hipthrust in years by now. I even dropped 25 lbs involuntarily way too fast. I lost a lot of size, but guess what I didn't lose? The massive fucking bubblebutt, curved like the Fibonacci sequence, nobody I'm attracted to gives a shit about
I think samesex attracted women don't like big butts, or at least not on butches?. I think you would have to get to unhealthy bodyfat levels for a woman to get the "knotty butt" look the other nonna is talking about in the first place. Oh and well trained glutes keep your back healthy and means you will be able to kick harder (in case any scrote ever starts trouble with you, you'd be very good at kicking him in the scrote and sprinting in the other direction, ever seen the lower body of sprinters), so don't let yourself be discouraged.
No. 297342
File: 1667446504842.jpeg (72.54 KB, 480x640, 287AD56E-EDBB-4A86-913B-B3BD67…)
I have lost 40 pounds of fat!
15 in the past month (guided weight loss clinic)
My habits are changing, and so are my tastebuds. Its sort of alien still. But looking at the photo of fats i feel proud
No. 297795
File: 1667663904630.jpg (9.26 KB, 173x216, i will never smile again.jpg)
this
>>296910 anon here. Help, I thought I was doing well with hitting my surplus comfortably without hunger but I overate at a buffet yesterday and now I'm hungry ALL the time again? I regret starting to work out, I've never been full or satiated unless I eat over 3000 calories. Before this I was probably eating 1200-1400 a day without batting an eye or outright undereating on some days because I just never felt like eating. Am I cursed to be hungry forever now?
No. 298393
File: 1668028968806.jpg (279.09 KB, 1564x1564, 9doggj2ql2k51.jpg)
maybe the nonnies in this thread will be able to help - I have horribly sloped shoulders and an overdeveloped trapezius muscle similar to picrel. I do ballet and have found that the shape of my shoulders ruin the overall effect when I am dancing. It really upsets me. does anyone know how I can fix my posture so I can look more graceful? I hate this slope in my shoulders it makes me look manly.
No. 300840
I lost about 6 pounds the past month in a half! I'm not really sure how but I'm fitting into smaller clothing.
>>297795It should pass, been there and it's always just a matter of time. Also don't be afraid of just slamming down high-satiety, relatively low calorie foods.
No. 300842
>>278561Today I destroyed my healthy eating diet and 6x a week exercise by ordering Popeyes. I got the 16 piece family special because I was hungry in the moment and it was an impulse buy.
I have SOOOOO much food leftover. And I guess I'll just have to eat the remaining food for the rest of the week because I hate letting food go to waste, even if it's fatty, greasy, no nutrition, fast food. It'll last me the whole week kek.
No. 301111
>>300849I would say free weights. I had a similar situation and lifting (push and pull exercises) helped tone then so that while they stayed a similar size there was more definition and less loose skin. It's made me feel a lot better about the whole situation. Since we don't lose weight in one specific spot unfortunately there's no way to target losing weight directly on your arms. Like
>>300850 said though, exercise is good for maintenance. Something like a mix of cardio and strength training would be good.
No. 301189
File: 1669563222749.jpg (12.95 KB, 500x281, crying.jpg)
>>300840I really hope you're right. I just looked up why I'm so goddamn hungry earlier and saw one person echo the same on reddit. Despite it being a month of eating over 2300 calories a day I'm still hungry. Is this what you experienced as well? How long did it take to pass? I was just wondering to myself that maybe my current weightlifting program has too much volume and that might be
triggering my insatiable hunger.
I've gained 4kg since I started lifting 4 months ago and I can feel my pants starting to fit a little tighter and love handles spawning out of nowhere. I'm pretty distraught all the time now lol
No. 301284
File: 1669624172392.jpg (428.88 KB, 750x748, 1665542661373.jpg)
i was doing some routines i found on youtube and i stopped midway through it because it made my back hurt. Is there something i should be aware of to not hurt my back while excercising? or is it normal that it hurts a little due to me being almost sedentary?
No. 301314
File: 1669643856230.jpeg (5.13 MB, 4032x3024, 5856FF14-2CD0-42FA-AB3B-D4D7BB…)
>>301308If you ever do want to try/find a place to do so, you can buy mold to fit mouthguards online! I wear mine every time just bc I’m paranoid about ruining the teeth my parents were generous enough to get me braces for lmao. These are my favorite skates right now, I buy street invader wheels from a great skate shop online. I have a pair of Aeon Bladies for when I wanna do tricks/go to a skate park but mainly I just like zooming and going on trails! I have too many pairs of Impala blades simply bc I’m a whore for the aesthetics kek
No. 301470
File: 1669717632170.jpeg (45.14 KB, 720x713, 1652714090311.jpeg)
I always feel like the ugliest mf at the gym. I feel every other girl has a cute fit that compliments their figure meanwhile I'm crawling in looking mismatched, un-aesthetic, and red-faced. I know gym isn't about that. I'm making good progress which I'm proud of, better than I ever did with solely cardio. This feeling is very hard to shake off though. Any nonas know this feeling, or how to resolve it? I'm starting to think I'm just not cut out to look good like that.
No. 301474
File: 1669723052835.jpeg (237.08 KB, 1125x1276, D2A7DE8C-35B4-4BB8-A8FA-8A589A…)
>>301465Allow me to tempt you even further hehe blading even just cruising at moderate pace is a great body toner/muscle builder! I got rid of the last bit of non-muscle squish on my thighs with it, picrel
No. 301484
>>301476Thank u!!! They are awesome, I got them from Gecko Hawaii
https://geckohawaii.com/ as well as some very loud pants and cool crop tees. I’m obsessed with like an 80s tomboy kind of vibe in the summer. Bonus, they are mesh lined like swim trunks and water resistant, and they have deep pockets!!! Sorry to derail with non fitness talk kek
No. 302203
File: 1670126846211.jpg (27.09 KB, 550x468, 2514a28065e375f91119e858e3d5d9…)
Do you have any favorite follow along vids for back flexibility? I can still do bridges no problem, but I'd like to be able to do picrel again. It'd be great if it weren't anything too rigorous, as I wanna stretch everyday to get into the habit again, and it never seems to stick if I do it with rest periods.
No. 302244
>>302204That depends on what parts of your arms you're trying to work and make sure you keep going until you're almost at failure. If you have to do crazy amount of reps to hit failure you need to up the weight. You generally don't want to exceed 30 reps. 8-15 is what people usually do for arm workouts like bicep curls. Be sure to eat enough protein everyday.
> but there comes a point where I can't even lift the dumbells over my headWhat exercise are you doing where you're trying to get the dumbbells over your head that isn't the overhead press? I definitely can't lift the dumbbells I use for dumbbell OHP with just my arms alone, I have to put them on my knees and kick them upwards to get into position
> The next day I don't feel sore at all in my armsAre you past the initial DOMS phase? If you're not you're not pushing yourself hard enough. If you are, that's normal. I don't really feel sore in my upper body the next day anymore, usually only my legs.
No. 302266
>>302204Yoga helps too, focused work on shoulders, chest, core and back will help your arm workouts. Dont over do it. If you wanna go lower in weights add a
few more reps, and of you go up in weights, start with less reps.
No. 302459
File: 1670250833985.jpg (84.94 KB, 1200x607, chocolate-whey-protein-powder-…)
Can nonnies recommend their favorite protein powder? Preferably vegan ones because I'm lactose intolerant. I'm trying the Orgain chocolate one right now… it's fine. My friend gave me the Alani Nu munchies one and I looove it but I don't want to deal with taking lactaid every time I wanna drink it (which is nearly everyday).
No. 302462
File: 1670252132133.jpg (395.04 KB, 1675x2513, 853e6598aaba61ee1d7b164d1f560b…)
>>301304I love rollerblading!! I'm not very good at it though kek. I learned as a kid but got back into it last year. I haven't had much opportunity to skate though. There's a park near me but I wish I had a really really big wide space to skate. There is a place I know of, but it's a train ride away and my skates and protective gear is so heavy…
My friend loves running and constantly tries to get me to run but the only cardio I will do is walking or skating. I hate running kek. Walking is enjoyable, but skating is exhilarating. It's not even the speed you can get (I'm too pussy to go too fast), I just love the feeling of it more. They do skate nights in my city and one day I'd like to join! It looks really fun, and with a huge group of skaters, pretty safe.
I wanna learn to rollerskate too, so I can get these. They don't come in my size though so fuck me I guess kek.
No. 302500
>>302462The concept of Flaneurz is cool but the skates are really only good for cruising around in.
I'd still like some though, for when I want to skate in town. I'd probably die if I took them to the skate park though!
No. 302504
>>302244I usually do several different kinds such as shoulder press, arm press, straight back arm press, bicep curls, elbow clicks, shoulder raises, tricep pulldowns/ or kickbacks, etc. I don't do all of these at once but I'll pick a few and do them. If I use an 8 pound dumbell compared to the usual 5 I use lately, my arms get exhausted very fast and I feel like my form starts to suffer a lot so I switch them back to 5 pound.
I'm not totally sure on the DOMS phase. I never feel sore on my arms after a workout anymore. Even if I do a majority of arm workouts that day. I've been working out since may if that's what you mean
>>302266I actually started pilates and the first two or three times we used 3 pound weights and my arm actually were sore the next day or two. Haven't felt it though again though.
No. 302521
>>302520… what are you even talking about?
of course I'm on calorie deficit for a long time now, but I don't lose weight. And I don't want to eat less than 1400.
No. 302524
>>302522I know anon, and that's why it's making me frustrated. How this is even possible?
Although I have severe thyroid hormonal fluctuations. I gained weight quickly when it started, and now, two years later, I still have thyroid problems. My only hope is to lose weight once my thyroid has calmed down, but it could take years.
No. 302554
>>302506>>302524Walking is good and not something to change, but you may possibly want to move away from doing other cardio for a bit. 4 weeks or even for a number of months. In those weeks or months, try this:
Go on a bulk and lift weights. 200-800 calories more a day than what you eat now, the exact amount will depend on you, but you can do this gradually. Hit your protein target everyday, and lift weights. Look for resources online about this (training for muscle building) so you can be sure your form is correct, as well as your plans for progression (Don't life weights everyday. That's not necessary AT ALL and you'll end up overtraining).
Muscle building is an essential building block to a faster metabolism, so this will likely help you. Look for resources online about this if you don't believe this random
nonnie. Being in calorie deficit for a long enough time, your body will adapt, become used to it like "guess we're just only ever eating this amount of food now", and slow its metabolism to a crawl.
Then maybe in a month or three's time you can gradually bring your caloric deficit back, more and more, and you'll be losing more fat and weight but surely eating more than 1400 cals if everything went right.
No. 303665
File: 1670846048558.jpg (6.79 KB, 228x234, 6bf8b2b2f200cd67fddc966c9dc023…)
I'm considering just dropping my calorie deficit and starting to eat at maintenance now. I've tried it multiple times, tried to be consistent with it and with the gym but I'm not seeing the results I wanted.
I was trying to do a cut (1500 cal at 5ft tall 138lbs) while lifting weights but it feels like fucking shit and extremely slow.
This is with tracking calories and being consistent, I still see fuck all weight loss, maybe it's because I'm putting on muscle at the same time but honestly maybe I'm just scared of being fat/fluffy for a little while while putting on muscle. I'm already chubby. I really need to let go of my obsession with aesthetics right now and just focus on progressing my lifts and cardio - eating 1500 is fucking miserable and I would feel exhausted half the time going to the gym. It was getting to the point where I would start to cut out certain necessary (healthy) things in my diet to fit muh calories. I don't think that was a good idea for me personally.
I'm gonna put it to 1700-1800 which is my maintenance according to TDEE, and aim for 150g protein a day. This should be more than enough room for me to mess around with healthy high-protein food a little bit without feeling like I have to cut shit out. I guess that's what they call a "body recomp" but idk and don't really care, I just want to be consistent and want to see and feel myself getting visibly muscular. I'm sick of getting bored of the gym because I associate it with lack of progress and a repetitive deficit diet. I don't want to be stuck at the same weight of shoulder press for 2 weeks because muh calories. It all sucks. I'm already fat so I might as well eat this protein, be consistent and put on some muscle and maybe it will help me lose the fat later on. I hate being short too, we have fuck all calories to mess with anyway.
No. 304387
>>303665Are you sure your maintenance is 1700-1800? I'm your height too but lighter than you and my TDEE is closer to 1900-2000. I work out lift 4 times a week and walk 10-13k steps a day.
As for losing weight at our height, it's miserable I get you. I did a 1500 deficit awhile back and it just left me feeling hungry and exhausted all the time. I gave up and went on a bulk like you are right now and am cutting again but at 1300-1400.
Somehow it's a lot more manageable this time and I can feel and see the weight going down (granted it's only been 2 weeks and I've lost almost 2lbs but still lol) Go on that bulk and you can try again next time! When you do try again I highly recommend high volume foods like cauliflower rice and zoodles. I started having caffeine throughout the day too which helps SO much with hunger pangs. Low cal ice cream is a life saver as well.
All the best nonna you can do it! For others, weightloss is a marathon but for us it's a cross country race
No. 304428
File: 1671287486599.jpg (466.13 KB, 1440x1800, FPiKV0lX0AAjjVa.jpg)
>>304324Hi nona, yes I am. I've tried the past few years but always dropped off around day 3 or 4… then picked it back up again and got through it in around two months, a few times I've dropped it altogether though unfortunately. but this year I really want to do it day by day! I love when I get into the habit of yoga, so I'm determined to push through this time. have you done it before?
No. 304526
>>304428yeah, i got into yoga this summer when i sustained a running injury. i started off with her Move challenge but have never done a course while it was coming out, so i'm looking forward to it!
will be rooting for you anon!
No. 304800
>>304685> I think my maintenance is somewhere between 1800-2000 but it's slightly different on each TDEE calculator I useThis is pretty normal. No TDEE calculator is 100% accurate. Hell, even calorie counting isn't accurate either since everyone digests food differently. The label might say 200kcal, but you might actually get 190kcal out of it from energy used to digest said food or vice versa. Calories are based on estimates (they also already subtract how much the average person will expend burning said food from the total on the label). Same with the calorie burn estimates provided on treadmills, etc. That's not to say that calorie counting is useless however, but it's just that you will never truly know and you should account for that.
As for how I figured out my maintenance, I just ate at 2300 for 8 weeks and my weight went up by 2-3lbs. I did some backwards math (1lb of fat is roughly 3500kcal) and figured my TDEE is probably 1900-2000ish. Honestly not the best way to figure it out and I'll have to properly try a 2000kcal diet for a longer period of time to tell for sure, but next time when I'm done with my stubborn stomach fat. I've heard of other 5ft women who are maintaining at 2300kcal and that's a dream for me lol but their lives are so full of activity, like cardio or kickboxing/climbing almost every other day.
If you're working well with 1700kcal, stick to it! It's possible that you MIGHT be at a very small deficit and your scale number won't budge because you're building muscle at the same time if you're still within the noob gains phase.
No. 304872
File: 1671492997015.png (3.61 MB, 2048x1150, ducc.png)
nonnies, I might try low carb and fasting. It's just I've felt like shit for so long and it's really dumb because I workout, quit pretty much all my comfort foods, and even have visible muscles yet it's like I feel no different than when I was obese aside from fainting less. Back in college I had a wonky diet, sometimes going without eating as a consequence of being and there were 3 or so days where I actually felt alive. Energy! My dark circles were gone too. The dormmate that made fun of me for looking like I haven't slept in a 100 years immediately noticed and said I looked amazing without me even saying anything on those days. I don't know what happened but I feel like I need to try something.
Hope it goes well, I'm really not looking forward to it. Sigh.
No. 305111
>>305096If you’re trying to build muscle mass then you generally won’t see results unless you strictly alter your diet in conjunction with regular lifting, it’s why gymfag moids are so autistically obsessed with bulking/cutting/protein based diets etc etc. It takes a lot of effort and time and work to start actually showing muscle. I know guys who go to the gym and lift regularly but barely show any muscle because they don’t eat right.
Women also tend to build muscle slower and less visibly than men too. Most of the muscle girls you see on social media are all steroid addicts which gives women unrealistic standards.
No. 305154
File: 1672063987538.png (Spoiler Image,1.16 MB, 640x856, pic.png)
Fuck the anas it's time to eat and lift
No. 305156
File: 1672064732371.jpg (422.76 KB, 4032x3024, 20221225_184829.jpg)
I look something like this and I regret not stopping myself earlier. I weigh 160lbs and was very comfortable at 130 previously. I know I can do it again, I just have to…actually commit.
No. 305183
>>305154I wish I looked good bulky I have such unfortunate distribution the only way I look good is when I’m scrawny
this is why I miss being 14 sometimes, like I didn’t care about what I ate or do any exercise and yet i looked so skinny. I hate being an adult sometimes actually I hate it all the time I feel lost.
No. 305449
>>305188I do it every day (out of cooking laziness mostly) and I don't think it's the cure-all people say it is. What results are you looking for? weightloss? increased energy?
For me my energy improved in 4-5 days. That part is nice.
It has never made me lose weight on its own. I am more than capable of eating an excess of calories in a 2-6 hr window.
No. 305503
>>304324I'm going to do it too! My friends gifted me a new mat. Hopefully the new one is comfy for the knees.
I will be rooting for the nonnies who do it too. Here is the video if other nonnies are interested. I highly recommend it.
No. 305590
>>305538Protein like eggs, tuna, tofu (personally I went heavy on the tofu because calcium requirements and aversion to dairy). Cabbage is probably the best vegetable for the $$, it keeps well, it's good prepared multiple ways, it's filling. Regular oatmeal is super cheap, ditto big bag of potatoes.
In my opinion you should budget for some kind of spices/aromatics (salt, cumin, coriander, garlic, ginger, whatever your cuisine requires) or you will go insane from lack of flavor. A jar of curry paste goes a long way for one person and it's cheap. A bottle of soy sauce will not break the bank (be really cheap and get some packets from a takeout place if you have to.) Those little cheap-ass cans of Embasa/La-Costeña/Herdez salsa are actually good. Miso paste goes a long way. A $2 bottle of lemon juice can be a soup or salad garnish for weeks.
Once you have your staple food groups you mix and match to make meals. It's easier to track calories if you eat the same food all the time, especially for a short while, but if this is a long-term diet (longer than a month or two) change it up sometimes to make sure you're getting your full variety of nutrients and minerals and don't give yourself a kidney stone or something.
I would make things like curries, simple miso soups, poached eggs in tomato sauce, potato and egg burritos, lazy "stir fries", dressed up tuna on cabbage leaf, hot oats topped with a fried egg and a drizzle of soy sauce…etc.
No. 305617
File: 1672364405324.jpg (39.82 KB, 480x360, deleteallburgers.jpg)
ok, nonnies, I've been doing slightly low carb (40g) + intermittent fasting and I felt like shit even after having some salmon and greens. I felt very sickly, weak, very painful eyes/head. hours later in the car I had a kombucha and my conditioned improved dramatically to my usual sluggishness.
then it hit me–this feeling has happened to me a lot over the years. carbs never really made me feel good either normally, but it really made me wonder.
is my body extremely dependent on carbs? or is this feeling more in line with blood sugar issues? sorry about the dumb questions, it's just my body is all over the place.
No. 305673
>>305608To me it sounds like your overthinking things a bit, at the base level building muscle is pretty simple: the exercises need to get harder as you get better and you need enough rest to fully recover between trainings.
Everything beyond that is just trying to optimize as much as possible. But as long as you follow the basic principles you'll get there.
If your diet is good, which is sound like it is, theres no reason to change things as you start strength training. From experience exercise increases your appetite, so there's a good chance you'll adjust the way you eat to match your level of exertion.
This might just be me, but I'd look into finding a sport that you'd like to do. Just training to look good has never managed to motivate me for more than a few weeks and being this focused on appearance feels miserable aswell.
No. 305737
>>305625Tbh that does make sense.
I want to test the low carb energy boost thing. I feel terrible in general; losing weight (I grew up obese), eating healthier, working out, etc, had 0 effect on my energy levels and it's a last resort thing more than something I really believe in. I'll gradually lower my carb intake from now to get there instead of shocking my system, though.
No. 305998
File: 1672622709093.jpeg (19.35 KB, 612x408, greens.jpeg)
>Goals
Eat less processed food and more fresh vegetables. I don't need to lose weight but I do need to get stronger. I really want to have more energy and lower inflammation/pain.
>How I'll do it
Finding easy dependable recipes to rotate, committing to a block of pilates exercise classes regularly. walking and cycling more. taking regular computer breaks to stretch.
>How to hold myself accountable
I will check back here regularly. Also I paid for the classes up front so I will be more motivated to get my money's worth. I have set strength goals for myself (I have joint issues so they are very "gentle" goals to most but a big challenge for me.) Food-wise I am going to track in cronometer to see how balanced my meals are.
wondering does anyone here have food sensory issues/autism? I am vegan and I do like healthy foods in general but I am still fussy with them and can get very easily put off a certain food if it "betrays" me (has an unexpectedly mushy texture or weird taste). I'm really trying to eat more vegetables and fruit but find the texture so offensive sometimes. The only safe ones are potatoes, peppers, peas and onions for me right now, which is very limited. Processed foods and carbs are more consistent unfortunately. I wish I wasn't like this.
No. 306076
File: 1672685912557.jpg (8.03 KB, 275x275, 1658344082077.jpg)
>>306062did several months ago and I corrected an iron, zinc, and D deficiency. I wish the doctor tested for more deficiencies!
anyway, well, if it means anything, yesterday was probably one of the best days I've had in months. I felt almost…refreshed? Moving slowly, keeping the lights on the entire day, slamming down sea salt, and eating extremely simply seems to help. I'll have to test it though.
No. 306250
File: 1672788622381.png (Spoiler Image,858.68 KB, 720x1440, Screenshot_20230103-232417.png)
Chika anon here, I hope this is okay, have any other nonnas gone from having quite a lot of tummy to less, and then have gone through the stage where the rest of your body is toning up before your stomach? I have these stretch marks that are only obvious in light like this, and I'm noticing they're less obvious than before but that for now until I get a little tighter in the lower region, I look like this. Trying to not lose motivation and also trying to remind myself that this is okay and that I looked like cottage cheese here two stone before though. I want to keep motivated.
I have stretch marks elsewhere but I always, always notice these and the changing texture of my tummy first.
No. 306258
>>306246I plugged your numbers into a calculator and I suspect you are looking at your BMR (Base Metabolic Rate = number of calories your body uses just staying alive, pumping your blood and breathing, that sort of thing.).
Look on the app for your
TDEE (Total Daily Energy Expenditure*). Should be like 1650 if you spend most of your day sitting, 1800-1900 if you are slightly active, and over 2000 if you actually do workouts or sports often.
No. 306262
File: 1672804126558.jpg (21.94 KB, 236x415, 2394721491.jpg)
For the new year, one thing I wanted to work on was eating less processed/packaged food (protein bars, skinny pop, basically whatever I can get at a convenience store that fits my macros), I want to get into meal prepping but it seems really overwhelming, I want to eat more veggies and lean proteins, like those pretty plates you see on fitness instagrams, where should I start? Is there a website or app that can give me a shopping list for the week?
No. 306268
>>306262>like those pretty plates you see on fitness instagramsMan, anon, come the fuck on. Just fucking eat food that tastes good, not "looks amazing". Meal prepping isn't even that hard, it's called "come up with 3+ meals, go to the grocery store, buy the ingredients, and use them when you need to." I just made fuckin' egg-fried rice tonight 'cause I had eggs leftover from when I baked cookies. You can use ingredients from one thing and cook them into another. Ex. buy two sweet potatoes, salmon and sweet potato one night, then a different meal to mix things up, then chicken + other sweet potato. I have a small stomach, so those "protein + veg" meals usually carry over to lunch the next day. Honestly, don't even worry about meal prepping and fitness instagram foods and shit. Chances are they're made by idiots who don't care how the food tastes, just that it's healthy and "looks good." Care more about the quality of your ingredients.
No. 306451
>>306425You’re already the ideal weight though.
Anyway… depends on what you’re eating.
No. 306583
>>306425I’m 3 days in to Intermittent Fasting 16:8. My psychiatrist recommended it to help lose weight and stop my late night binges.
I’m finding these first few days ok. I do get the late night hunger pains but I’ve been trying to go to bed earlier and ignore it. I’m feeling tired during the day but I’m sure that’s from this drastic change in diet and hopefully will adjust soon? Good luck nona we can do this. :)
No. 306625
>>306325You can buy salmon that's been cut into filets. Then put a filet on a piece of aluminum foil, drizzle with olive oil, add salt and pepper and a slice of lemon. Cover the salmon with the sides of the foil, it should be completely covered so it doesn't dry out in the oven.
Put into a pre-heated oven (200 Celcius/~400 Farenheit) and cook for about 20 minutes. To check if it's ready, open the foil and see if it flakes easily with a fork.
No. 306641
File: 1673033439988.png (691.15 KB, 580x684, 3.png)
>>306637Meaning you can be slim but still boxy as heck with a large waist and huge legs.
No. 306867
File: 1673137024830.jpeg (153.18 KB, 828x834, 39E03D91-893E-487E-B174-811481…)
>>290023Nonnas its me! I am back to proudly announce I am down 51 lbs in 6 months. I will keep going and prepare my self for my hottest summer yet! I just might lose 100 pounds in 12 months.
Tonight im eating a fat kid meal, but thats because Im getting over the flu and i feel very weak… hoping the surplus of will help me get out of bed soon. (A surplus compared to 1300 cals a day)
The other day i thrifted a MEDIUM sweater and wow… life changing nonnas.
No. 306869
File: 1673137968845.gif (739.61 KB, 275x250, 1611444373525.gif)
>>306867Way to fuckin go!!
No. 306902
File: 1673152284598.jpg (63.82 KB, 500x440, 1666108870493211.jpg)
>>306271I'll throw down some advice for you as I've done meal prepping for a few years now.
I'm a nurse who normally works AM & PM shifts with fortnightly night/on-call weekends.
1. Figure out what you want to improve on most
-More veg? More protein? Less starchy carbs? Lower cal portions? More fiber?
2. What is it about cooking that you don't enjoy? Be honest with yourself
-waste of time, to tired from work, irregular shift work, don't enjoy cooking, don't like the clean up aspect.
3. Accept that there will always be a component of your meal you need to make fresh.
-Would you prefer to cook a steak whilst knowing you have vegetable soup & kale/coleslaw ready to go in the fridge
OR
-Prep crunchy salad items and reheat slow-cooked chipotle beef
4. Less moisture = less slime
-You'll be prepping things 'whole' until time of your meal. Tomatoes, cucumber, broccoli, capsicum etc. I divide my vegetables in to separate 'meal' containers so I keep all my 'calories' for the day together.
5. Accept that you will eat out or get take-away at some point.
-Reflect on your choice and does it stem from a positive, neutral or negative place. i.e Celebrating a event, limited time between shifts & you just want to go home to sleep asap or I can't be bothered to.
6. Accept that meal prepping may not be for you and there are plenty of excellent meal services to try. I did MyMuscleChef for 6 months during a really stressful period because I didn't have the brain space to do anything with food and I knew that I would turn to take-away & binging on junk food.
7.
https://www.eatthismuch.com/ https://www.youtube.com/@ProHomeCooksGreat website that does meal planning for you if your happy to be given recipes to cook and enjoy cooking. The youtube site goes into better detail about meal prep problems and I've found a lot of good recipes from them
No. 307023
>>307020I don't know anything about building back lost muscle (never had that problem) but to get your core tighter you could add an aerobic exercise (running, swimming, biking, sports, with emphasis on form). Pick something you enjoy that adds pleasure to your life, don't want get into anachan mindset about it.
I wish rollerblading would get trendy again, I need more roller rinks lol
No. 307024
>>307020(samefag replying again) oh and just in case you haven't fully integrated it into your reality during recovery: it is normal for your belly to become larger after eating. that's just the food.
ironically only thin people even notice their stomach growing after a meal lol
No. 307104
File: 1673279799590.png (489.66 KB, 1319x728, Untitled.png)
>>307061I hate the gym too maybe you can try something like this while watching movies or shows
No. 307254
>>305617it's electrolytes if you are having headache 100%.
i used to get stock/boullion cubes to put in hot water to drink when this would happen. having a bunch of salt will stop the headache (warning it can also cause you to have to poop)
No. 307260
File: 1673356633367.png (Spoiler Image,936.15 KB, 804x552, 2.png)
Something different, I'm no longer anorexic and feel better 79 lbs up to 130
No. 307263
>>307260YESSSSSSSS HONEY BEE! Way to go! Besides the physical change, hows your mental change? (If you want to) it would be great to hear the benefits emotionally and physically you are finding at a healthier weight!
Im so happy for you!
No. 307303
>>307281>>307296There's nothing wrong with her posting her before and after.
>It's common knowledge in ED circlesToo bad this isn't an ED circle and it's a spoilered photo. If some ana-chan gets
triggered by it then that's on them, don't be such a crab in a bucket.
No. 307307
>>307303I don't care about other anas getting
triggered. Whatever man, it's not healthy.
No. 307629
Nonnas. What am I doing wrong, enlighten me please. I've been stuck at 60 kgs for a half year now and am unable to go below that. I've started making greater efforts recently and still the scale shows the same weight.
I've been doing intermittent fasting for a month, in the first two weeks only fasting every second day for 16 hours, then transitioned to fasting every single day for 16 hours. My hope was that leaving breakfast completely (I used to have slices of bread with salami, cheese and cucumber on them with coffee, now I only have a cup of black tea) would be enough calorie deficit to drop at least 0.5 kgs in a month but no.
For exercise, I usually walk every other day for an hour, which burns around 150-200 calories if my pedometer app is to be believed. I also do high interval training but because my stamina is shit, I can only do 5-10 minute sessions a few times a week.
Other then not having breakfast, I haven't really changed my diet, but it wasn't that bad to begin with, I don't snack at all, don't like chips or most sweets and don't drink fruit juices or sodas at all. I do sometimes have cravings for chocolate and drink beer a couple times a week but within the non-fasting timeframe.
Am I simply not doing enough? Should I exercise more and for a longer time? Or could my birth control causing me not to lose weight?
No. 307635
>>307629Calculate your TDEE, then count how much you eat. Probably you don't eat in deficit. Not counting calories works for some people (it does for me), but some people just can't eat under maintenance that way. If you don't want to count calories anyway, try OMAD or reducing carbs and processed foods in your diet. Probably you eat a lot of ready-made shit or cook with shit ton of carbs and fats.
Try eating boiled or raw vegetables, salads without ridiculous dressings and simply cooked lean meat.
No. 307702
>>307690>>307693Yeah I know you're right and fixing the drinking should be a higher priority, but it also feels way more difficult than losing a few pounds so I figured there was no harm in trying to achieve the "easier" goal while working on a way to kick the drinking. Alcohol has been my main coping mechanism in dealing with some pretty bad social and general anxiety for years, so I'm hoping that once I'm able to start therapy for that I'll have an easier time going without. I'm also hoping that maybe once I lose a little weight and gain a little muscle tone that'll help motivate me to drink less in order to not ruin my progress.
>>307692>>307697Thank you both for the advice, I'll focus on my health and make sure to eat plenty of fiber. I also didn't know fermented foods were beneficial to liver health so I'll definitely make miso soup a staple.
No. 307703
File: 1673644055425.gif (79.5 KB, 423x300, 3007051f37f78e05003dfc027c148e…)
Does anyone want to keep each other accountable for like a week or two? 1200 calories and maybe like 30 min/1 hour of exercise? I've been comfort eating out of sadness and looking like a bloated mess isn't exactly helping my mood. If not I'll do it alone and update.
>>305156Cute drawing, literally how I feel right now.
No. 307844
>>307705Fatty meats arent unhealthy, the female body needs fats to produce hormones. Hormones are made with cholesterol. No wonder you struggle with binging on unhealthy fast food as a result, add fatty cuts back into your diet.
The lean fat free diet being healthy is a reminant fron the 70's and has been debunked over and over again. You dont get fat fron eating fat, fat keeps you satiated. Seed oils are unhealthy, fat is not.
No. 307913
>>307905Modern lard has usually been highly processed as well, not ideal. If you can get pure, raw fat and render it yourself, thats ok. But be aware that pork is usually fed very poorly and so its fat is usually of poor quality as well, so unless you know the pigs have had a good life i'd stick to ruminant fat.
But eating whole fatty cuts like entrecôte and lamb chops, fatty fish etc is best.
No. 308204
File: 1673855619909.jpeg (70.63 KB, 933x621, 1606325689468.jpeg)
As a vegetarian, should I be taking B6 or B12 supplements year round? I take vitamin D in Winter and try to get my minerals from food and drinks. When I try to search for information on that I get vague ad ridden articles. And while on the subjects of supplements, does anyone have any experience with iodine? I know it's a meme among fitfags but I saw it recommended to vegetarians as well.
No. 308247
>>308204agreed with the other anon, take some B12 for sure. I had a massive deficiency a year ago that left me with some nerve damage (severe anemia apparently affects your nerves after a while; I learned that the hard way) and I'm still having to take prescribed supplements to return to recommended levels. I thought I'd be fine since I eat lots of eggs and my also vegetarian parents have no issues.
I'd also recommend taking iron when you're on your period, especially if you have a heavy flow (doctor told me not to take it daily since unlike vitamins minerals your body doesn't use will accumulate and possibly damage your liver).
No. 309689
I’m reading a book (sadly not available in English) where the author argues the reason for an increase in obesity, auto-immune disorders and a lot of other health related issues in this day and age is due to eating too often and eating too much ultra-processed food, which negatively impacts our gut microbiome. It has inspired me to reattempt intermittent fasting and I’m excited to sperg about it. I’m currently feeling it out, trying to find a pattern that works best for me. I’ve done OMAD for the past few days and taking note of how I feel.
I already enjoy cooking and I make most of my meals from scratch, but I indulge way too often in chips, chocolate, cookies and so on, and have been guilty of constantly gracing on food. My goal is to lose a bit of fat that I gained during xmas season, but I’m also exited about the health benefits of fasting. I’m within the healthy BMI range, so I’m trying not to obsess too much over counting calories and micro/macro nutrients yet, but I make sure that when I break fast I eat enough and try to include a lot of fiber and also fat to stay satiated longer. I have a sedentary job and only do light exercise, but I might pay more attention to nutritional value if I decide to increase my work-out intensity. So far I’ve noticed I have more energy and initiative, I feel happier and calmer, I’ve slept better for the past few days, and I also have some low grade rosacea which interestingly seems to improve during fasting. It’s also a perk that I can buy less food and instead focus more on the quality of ingredients. And I used to spend a lot of mental capacity on thinking about what to eat all the time. I’m trying to not be too strict with myself and turn fasting into another pattern of obsessive thinking, and in the end it might be that OMAD is not for me, but it’s an interesting experiment. Whether I'll stick with it or not, I definitely think it’s a good rule to utilize your sleep time as a way of fasting, so for instance not eating between 6pm and 6am = 12 hour fast. Even if it’s not long enough to make your body eat it’s own fat reserves, it’s healthy for your gut to catch a break from cleaning out food, and there’s been research that shows eating in the late hours can make you burn less calories and feel more hungry.
The only disadvantage to fasting I’ve noticed so far is that I get very sleepy once I eat (I usually break fast around dinner), but that was also the case when I ate “normally”. I’ll try to pay attention to see if there are any particular foods that make me more sleepy than others, but at the end of the day I wanna keep my diet as varied as possible, just cutting out ultra-processed food as much as I can. Sorry for the long blog-post! If any other anons have experience with intermittent fasting/OMAD I'm excited to hear about your experiences and what your thoughts on it are.
No. 309710
File: 1674236457496.jpg (15.53 KB, 392x491, 41jCAJH46AL._AC_SY1000_.jpg)
Gym day was awesome I feel so motivated. I'm conflicted on whether I should go more than twice a week.. I'm on this machine's weightloss program for about 30 minutes, pushing as hard as I can. It usually says I did around 4,2 kilometres at the end (2,6 miles?). Not sure if I'm doing too little. I occasionally do weights on my legs too but I'm more into getting the heart pumping.
No. 310140
>>310115I made a post about intermittent fasting a couple of days ago, or time-restricted eating, but would like to recommend it again. I think if you are prone to disordered eating there is always an inherent risk to any “diet”, fasting included, but fasting has also helped a lot of over-weight people and there are many documented health benefits to fasting. I have tried intermittent fasting in the past, but was simultaneously restricting calories and it made me feel weak and depressed. I recently wanted to try it again and I’m in a better state of mind now. I don’t count calories at all, but limit my eating window and focus on the quality of the food. I eat protein, fat and lots of fiber, and make sure to eat until I’m happy and satisfied. I think of time-restricted eating in terms of a lifestyle change and not dieting. The main benefit to me is reduced cravings. Fasting took me out of the brain fog you can get when you have constant glucose in your blood (as I’ve understood). I had no idea how much of my mood issues was related to eating too frequently. I personally have issues with self-control and eating several moderate sized meals a day and staying within a caloric budget was always stressful to me and ironically, eating too often can give you more cravings and unstable blood sugar levels contrary to popular belief.
Time-restricted eating can lower your risk of chronic low-grade inflammation, diabetes and other metabolic syndromes, cancer and Alzheimer’s disease. Some believe it’s a more “natural” way of eating. If you think about it food hasn’t been so freely available to humans for most of history. You don’t need to do hardcore fasting like 18:6 or OMAD to benefit from it. If you skip your evening meal and breakfast, you will already benefit from it health-wise, and it might also help you with losing weight. Good luck with your weight loss!
No. 310152
File: 1674576406895.gif (52.11 KB, 122x153, butterflies.gif)
I've lost ~5 pounds so far! I still have a long way to go but I'm just happy that what I'm doing works.
No. 310174
>>310115I would suggest going to a nutritionist who specializes in EDs and talking to a therapist if possible. It's not something you should navigate on your own IMO. I'm sure you are aware how quickly it can spiral out of control.
>>310140I know different things work for different people, but 1) the science on the benefits of fasting is not concrete, right now it's just a bunch of theories with some results but no definitive proof and 2) recommending fasting and skipping meals to a former anachan is dangerous and stupid.
No. 310187
>>310174Nta , but as a woman recovering and working with an ED specialized nutritionist, I can confirm its the way to go. Ive been taught to eat
more often- smaller amounts-. Im the anon who posted the plan in Oct. Down 58 lbs and going without starving. You gotta rev your metabolism, not let it run on fumes.
No. 310438
File: 1674797675178.gif (1.08 MB, 358x360, 1642321446848.gif)
I've been a lazy NEET who never worked out in my life until 3 months ago. I do it 3 times a week, and I can see abs forming and my lower body looks tight and kind of defined for the first time ever. Not trying to brag, I'm just surprised that I could achieve that without going to the gym, just my treadmill, hand weights and Youtube videos. I'm so happy to not be embarrassed and skinnyfat anymore. I feel so good after a workout, soaked in sweat then having a nice shower. Appearance aside, using your body feels really good, it just feels right.
Besides laziness, what made me unmotivated to work out before was seeing that the average gym goer still doesn't really look "in shape". I see people online, and people I know in real life, always going to the gym with all the cool machines, hiking, running. These people made me think that you had to be like those perfectionist fitness people to reach a good shape. I don't know what the hell they're doing when they're working out for years and their butt still looks like a pudding?
No. 310439
>>310438Tell me the videos you are watching, I can't afford going to the gym and if I could I would never want to work out in the gym near me with all those muslim scrotes.
Did you change the way you eat? Also, it's good that you are proud of yourself, keep that up.
No. 310441
>>310439growingannanas on Youtube is my queen, I usually do vid rel with 9 lb weights but her other videos are great too. On the treadmill I don't jog, but sprint. I quit calorie counting and just eat high protein foods so I stay full. Very little carbs. At this point eating bread and pizza and stuff just makes me feel heavy and tired the next day, so its not worth it. And pre-workout powder helps so much even though it makes my hands itchy. Thanks for the encouragement.
Indeed
nonny if gyms were scrote-free, I'd go too.
No. 310517
>>310463Nonnie a month is absolutely nothing when it comes to working out, most people only start seeing a difference after 3 months.
Protein powder is only necesary if you're having issues reaching 1.6g*kg. I'm lazy as fuck when it comes to cooking so I'd rather drink a shake and write off 40g of protein in 5 minutes instead of worrying about all my meals' macros.
No. 310565
File: 1674924284738.jpeg (74.24 KB, 484x495, 7A26C080-6DFA-4772-9745-B6C258…)
im looking to lose my last 20 lbs., maybe a tiny bit more, within the next three months. i think this is realistic but i want to make sure im doing things right. i’ve definitely been having too much carbs lately and a sugary item once a day, and although im still losing (just slower now) because of my calorie deficit, i do want to save the sugar and simple carbs for special occasions and be more active. i’m short so i really dont eat a lot of calories, but i just want to make sure the calories im eating really count for being good for my body. aside from the sugary item and some carbs, i do tend to eat pretty healthy and primarily plant-based. i cook a lot and rarely snack.
i waitress 3x a week and walk sometimes but id like to start doing 90 minutes of exercise daily so i can be consistent and make it a habit. 30 minutes of yoga, 30 of cardio and 30 of a dedicated workout to an area of my body.
on top of this im going to try more intermittent fasting again, and more veggies. i wonder if i should up my protein intake too?
will these changes give me results? i know this is a stupid question but i want to make sure im making changes i can stick to that will help me with my goal but not discourage me!
more veggies, 90 minutes of exercise daily, and less sugar/simple carbs. oh more tea too.
today is day one of these changes and ill try to remember to update with my progress.
No. 310587
>>310388Definitely not as much as I need. I aim for at least 100g but I think I'll usually get around half of that or so. I usually have a protein shake to get a minimum of 25g, sometimes 2 (one in the morning and one as an after work/pre dinner snack). I'm trying to up it but it just feels hard trying to find easy and consistent ways to integrate it into my diet. I live with family so fridge space is limited and dinner can be finicky so my only easy constants are protein shakes and high protein snacks.
I'm not overweight but I've definitely gained weight over the past several years and I'd just like to lose it and go back to my previous weight.
No. 310746
File: 1675065739519.gif (33.26 KB, 220x250, bugs-bunny-wiggling.gif)
>goals
Get active, get myself moving everyday, force myself to be productive, maybe eventually recover my strength to where it was when I did ballet
>method
bodyweight exercise app + 20 minutes of yoga every day
>current state
Recovering anachan with an extremely sedentary lifestyle that's draining every bit of energy and motivation out of me. I just want to build strength and not feel like shit. Today I did a short upper body circuit and deep stretch yoga. Turns out I can't do a single pushup of any kind kek. I'm a lot weaker than I thought, I'm usually the one hauling groceries and lifting heavy stuff around the house so I assumed I had some amount of upper body strength but I guess not.
No. 311057
>>310747Small amounts of exercise throughout the day. Stand instead of sit as much as you can, go for walks, do light exercise appropriate for your size and fitness level (no jumping or whatever if you're fat enough for that to cause injury), start with no weights/body weight. Cut down on processed food and snacks, don't eat out or order food more than once a week, ideally don't order food at all. Eat more fiber and drink a crapload of water. Don't bother changing your entire diet or eating habits at once, it won't stick and you'll only feel worse. Concentrate on making small changes one at a time.
And don't worry too much about making progress on losing weight. Depending on the size you are now you'll notice more of a difference in how you feel, your fitness level, and how your clothes fit. Aim to lose weight slowly and steadily, not all at once.
Good luck anon.
No. 311101
>>309738Well I was prediabetic(borderline) and technically obese. Try to get a diagnosis for (pre)diabetes type 2 and/or insulin resistance as insurances are fuckers about it being used solely for weight loss, even if you are obese. I only was able to have 2 months of Wegovy before my insurance stopped covering it. Had to switch to Monjaro and had success due to a coupon they had(pretty sure it isn’t
valid and I’m grandfathered in). The coupon allows for me to get it once a month until September. Keep in mind because there is a shortage, some pharmacies won’t honor your script without a full blown type 2 diabetes diagnosis. After my coupon, I have no idea what I’m gonna do. Apparently Wegovy/Ozemic/other stuff coming to market can now be covered by insurance for “maintenance”. Day after injection I am nauseous and either constipated or having the runs non stop and it’s even worse whenever your dosage is increased.
No. 311144
>>310140Fasting has worked out so well for me
nonny, I think it's because of my height since I'm super short. I do OMAD since I usually don't eat a lot anyways due to my stature. It's so nice to not feel bloated and chained by cooking all day. I get really hungry around dinner time and I eat a nice big meal and that's it.
No. 311204
>>311169Ugh I feel you
nonny. Imo it's okay to take a break for some time and just try to maintain your weight or take it very slow. I've been trying to watch what I eat more and steadily decreasing how much I eat, I've gone down a few belt notches over the months and people have been commenting that I look slimmer even if I don't feel like I've actively done much. Hoping to kick it into high gear again soon though
No. 311717
File: 1675733890915.jpeg (52.59 KB, 449x280, 64712290-C2D5-4D48-A296-66ABBD…)
does anyone have a good alternative to bicycle crunches? i like the results ive gotten from them, but they’ve been a part of my bedroom workout routine for so long im really getting sick of doing them
No. 311903
>>311893Also, going from normal to none can cause you to binge or consume alot of sugar all at once. Like a kid on Halloween.
>>311879 Op, maybe consider logging food for a week, look at average amounts consumed. Start with 25% for 2 weeks, then increase. That way it isn't such a cold turkey/revamp the life move all at once.
I think honey is good and as you decrease your sugar intake you will notice that you will use less honey over all. Stevia has come along way too. I am more mindful about sweets and when I sneak a bite of candy or muffin it is tooooooo sweet. And one more thing, “bake believe” dark chocolate chips are stevia based and very yummy. Good luck and sorry for the novel
No. 312507
File: 1676226736091.jpg (197.9 KB, 1280x720, maxresdefault.jpg)
>>312419I second this nonna's advice, I got really sick over the Christmas holiday and was off gym for a month and January hit and it really depressed me. I spent the latter half of it making smaller goals and now into February I've just finished my forth gym session since Wednesday evening (I work around my 8 hour shifts and I have days off at the weekend so I make them more intense sessions) and I've got the itch again for it. At first I was going and feeling rusty and it was easy to lean towards carbs or not eating enough and now I'm typing this with a vegetable and chicken stirfry I cooked up and feeling very loaded up again on protein and fibre. I did have a small chocolate treat this afternoon, the Splatoon 3's Splatfest made me crave it and I wanted to support Team White Chocolate after all! Everything in moderation, and ease yourself back in. Make things that help get you in the mood like a new playlist to enjoy there or delibrately save a podcast or Youtube video for your next gym visit. It's been about 2 weeks since I properly got back on track and I've already lost 3lbs, you'll get there!
No. 313480
>>313475Focus on correcting your diet before excersise if you want to lose weight.
Don't try to fix it all or do it all at once if you have difficulty sticking to new habits. It's fine to make steps as small as drinking more water or tea instead of soda and just doing that for a while until you feel like you can take on the next small change of habit.
Try to find some form of excersise you like but don't do it for the sake of losing weight. Don't force yourself to go to the gym or follow like a Chloe Ting program or whatever if you hate that type of excersise and have to force yourself and be miserable while you do it. Something as simple as going for a short walk while enjoying music, or perhaps going for a swim or a bike ride or doing some stretching is great. Inactivity causes more inactivity and activity causes more activity so the purpose is just to get some activity in your day/week no matter how light or short.
No. 313535
File: 1676859493215.jpeg (43.32 KB, 720x855, 484748548479.jpeg)
Anyone have tips for managing gym anxiety? I've been having a membership for months but haven't used it all that much, I skipped all of December and January due to work commitments and now I'm anxious to get back into the swing of things. I have anxiety even thinking about going again, let alone exercising in front of people. I tried to go during times it's less busy but even then I only stayed around for ~30 mins before I had to sit my car and calm down. I have no idea if exercising just triggers a fight or flight response in me or if other people being there is doing it. I know I need to exercise for my health and depression to get better but I don't feel the befits of doing it if it puts me in that state. help pls
No. 313683
File: 1676956388699.jpg (17.42 KB, 500x326, 1652818396589.jpg)
>>313535Been in your shoes anon and I'll try to summarize what helped me. Everyone will tell you the classic "don't worry because everyone at the gym is focused on themselves and not you, no one is really paying attention to you" and now that I've been a gym rat for a few years, I've realized it really is true. But it's impossible to believe if you still have this anxiety.
My best tip would just be to go in as well-prepared and confident as you possibly can be in order to manage the anxiety, and after a while it will gradually lessen. Pinpoint what you're most worried about– looking stupid because of bad form? Self-conscious of your body or outfit? And try to reduce that worry as much as possible, like practicing form beforehand with youtube videos, looking up what certain machines do, finding an outfit that makes you look your best (or even allows you to hide), etc. Another common tip is just to go for a short amount of time and do only 1 exercise then just use a treadmill or elliptical for a bit, just to get used to being in that environment.
Also if you find the anxiety too much, nothing wrong with bodyweight workouts or using a few dumbbells at home while you work up your confidence. Anything is better than nothing and bodyweight moves like push-ups have a lot of variations to make them easier. I believe in you! I've tripped getting out of machines, used machines wrong at first, made loud noises knocking over my water bottle, even farted one time in the middle of a set… and probably many more embarrassing things. Now I just try to laugh it off and move on because it's likely no one else will remember, and the benefits outweigh any of it by far.
No. 313737
File: 1676997106330.png (475.19 KB, 640x640, 163493576.png)
I've lurked here for months but never posted so forgive if I've messed something up
Getting into fitness is so overwhelming, at least for what I want to do. I wanna get buff, but I'm starting from being 103lbs at 5'4, 19% bf, a total hiki with no muscle, sorta skinnyfat. i know i'll have to follow a program or something proper at some point, but for now since I'm such a weakling I'm just trying to get to where I can do a few pushups and walk a mile without getting winded.
I have a bad relationship with food, finally cut off my anachan 'friends', I've always struggled with anxiety bigtime, I also have ibs which interacts so badly with it. for the past 2 weeks ive totally changed my diet, im aiming for 70g of protein in a day. It's quite easy to eat that much protein as 30-40% of my daily intake on a regular day, but on the three/four days a week where I actually have to go outside and be useful I just can't eat, I get so anxious about everything and I get such bad nausea. I constantly have to go home from where I study because I either vomit or get so close to vomiting that I'm told to go home, or I get off the tram before I actually get halfway there because I think I'm gonna hurl. Ive been to the doctor so many times and all they want to do is put me on meds for anxiety but I don't want to go numb in multiple ways.
On a day where I just sit at home, I feel sick but it's bearable. If i know i have to be anywhere or see anyone irl then I feel so nauseous that I convince myself I have a stomach bug or something. I'm so scared of vomiting anywhere apart from home, it's ridiculous. It's totally all in my head but I can't seem to beat it.
I finally started exercising, at the same time as I changed my diet. I bought dumbbells and resistance bands, I also got a protein powder that agrees with my stomach. My fingers are crossed, I have to have discipline for this to pay off though. I'm already getting a bit stronger, I did one pushup yesterday without immediately faceplanting. In three months I'm hoping I'll have some visible muscle starting to form.
Nonnas my life sucks right now, but I let it become this way after a certain point, and the people I know coddle me too much so I don't get out of my comfort zone often. I'm young enough to pull it back but every time I get more competent I seem to slip again. I was doing so well a few months ago in terms of actually being able to go outside, I travelled 250 miles via train by myself, I drank at a few bars and could eat in public without even thinking about it, and I did photography at some music events and networked there. I even got a cute extrovert bf who actually treats me well and respects me.
I'm so pissed off with how I'm back at this level, of not even being able to use public transport to get my damn education. If you're like me, stop sitting and waiting, stop avoiding things, stop putting things off. It's gonna be hard to turn things around, but if it's difficult then you know it's working. You just have to do things. It's so damn hard but you just have to do things, go places, force yourself to face things. I hope this time, that when I get better, that I can stay better.
Sorry for the long post, I'm just at my wits end and I want to be a functioning member of society with some awesome muscles. Take care of yourselves.
No. 313747
>>313732I'd focus more on internal health if you used to be underweight and are now at a more "normal" one. Do you feel worse and lower energy in your daily life at this new weight? Do you like how you look and it's just the number on the scale that bothers you? But imo counting calories and trying to lose bodyfat isn't contributing to messed up beauty standards or anything unless you are imposing those judgements on others or reaching a point where you're unhealthily underweight. The fact that you're active is a good thing, and if you just came off the medication maybe give your body a break and some time to stabilize first.
>>313737It sounds like you've made a great start anon, best of luck with your anxiety and nausea- that sounds really hard to deal with.
>It's gonna be hard to turn things around, but if it's difficult then you know it's working.Very true
No. 313773
File: 1677011494297.jpeg (24.14 KB, 647x404, 647_120816013527.jpeg)
I've been wanting abs + more definition overall for the past few months- not 6 pack level but enough definition to see 2 vertical lines going down, with nice lines on arms / legs. I know I gotta cut body fat and keep my muscles. Current stats - 133lbs, body fat at 23-24%. I'm trying to aim for <19% body fat since I saw pretty good definition around when I was at 20%, and I know that it's feasible to go down again. And this time I want to keep it down at 19-20%.
To achieve this I'm planning to lose about 5-7lbs eating high protein + fat with fiber rich carbs while lifting for 4 days a week and doing cardio for 1-2 days a week. I've been lifting 4 days a week and hardly doing cardio, so having a few days dedicated to stairmaster or cycling will help me burn fat. I'm planning to eat 3 healthy meals with a mix of 2 healthy 1 'regular' meals for 2-3 days out of the week to not crash and burn.
Not to be that religious nonna but lent is coming up which will help with cutting, so praying that I will be there by end of lent. Also giving up drinking and subbing all my 'drinks' with carbonated mineral water with lemon slice. Keep me accountable ladies
picrel
No. 313898
File: 1677088176267.jpeg (128.03 KB, 640x640, 8B898579-012A-4D8C-87B0-D9211C…)
Might consider ignoring the idea of losing weight/fat and start couch to 4K only for the sake of improving my cardiovascular health. Tbh the whole nutrition thing kind of feels complicated to me, so I might just take smaller steps to improve my health before focusing on weight loss to prevent that all-or-nothing mindset
No. 313966
I did 36 pushups today!!! In 3 reps of 12 but still! I feel muscle for the first time ever in my shoulders and chest!
>>313932Hey nonna, I used to be like you not too long ago. I literally started by doing 1 a day because that's all I could do. Also, pushups depend heavily on using your core to keep your body taught and your bottom from dipping too low, so remember to do some core exercises! I think I did 1 pushup per day for less than a week until I was able to do 2, and then 3, and then 5, and then 8, etc. Good luck!
No. 314107
If I'm a beginner, then working out 6 days a week is safe, right? There's almost no doubt that It's enough to see at least some results in weight loss and strength, but is one rest day per week enough, or should I incorporate more, even if i don't feel sore the day after?
I began doing the routine shown in this video a week ago everyday nonstop. The guy never specified how often this work out should be done, so I assumed i needed to do it everyday, which now seems like obvious overkill.
>>313932Nona nothing is wrong with you! I can't do a proper horizontal pushup to save my life. I started doing incline (hip-height) pushups because they were easy enough that I could do several reps but hard enough that I was straining at more than 10. Once you can do, say, 20-30 pushups easily, lower the hight and repeat the process. You don't start doing linear algebra at grade 1, you do the very simplest stuff like addition and subtraction until you have in branded into your brain. Same with exercise. I believe in you!
No. 314108
>>314107You grow when you rest. So you shouldn't train every muscle group every single day. If you did some sort of push pull legs split, you could workout 6 days a week and only have one rest day per week. There's no point really to training a muscle group more than 3 times a week imo. 1 time a week for maintenance, 2 times a week for growth, 3 times gets you 10% extra and after that it's just diminishing returns from lack of recovery. It also depends on how big the muscle is. The bigger it is, the longer it can take to recover. If you do full body, not much reason to do more than 3 times a week.
A lot of these YouTube bodyweight workouts are too little to actually increase your strength and muscle mass beyond maybe the first few weeks if you were really completely sedentary. So it's not surprising you're not getting any DOMS, though not having DOMS doesn't mean automatically you didn't do enough. If you haven't gotten any at all in a while though, you might not be challenging yourself enough. In the beginning you will progress a lot faster than you might expect, especially if you're going from subpar to actual beginner.
I like Bulgarian split squats as an example, but you might need to add weights and actually have a plan on how to progress.
No. 314214
>>314108Yeah, i thought I'd need more days to rest. Thanks anon.
I'll check out what happens after a month of this routine 3 times a week, while adding weights. Will post an update here, just for accountability's sake.
No. 314376
File: 1677401425034.jpeg (11.84 KB, 225x225, images.jpeg)
>>31435510 min a day won't do anything. This
>>311500 drive has John Benton's strenghten+lenghten routines, his whole shtick used to be that he helps models improve their waist and hip measurements. The workouts are really good and intense without being too overwhelming imo. I really like the yoga one.
No. 314405
File: 1677425518205.jpg (26.22 KB, 640x359, swan_arms_posture_tone.jpg)
By chance does anyone know if/where to find newer Ballet Beautiful material for free online? I think her older workouts used to be uploaded on youtube that's why you can still find them online, but I can't find the newer material like picrel.
No. 314539
File: 1677509959088.jpg (72.08 KB, 722x616, 1677509263754731.jpg)
Is my stomach "skinny fat"?
No. 314601
>>314594agreed that waist cinching exercises are pretty much bogus. disagree that weightloss is the
only thing you can do. a lot of people can improve the appearance of their figure dramatically just by improving their posture. it's good for your core and your back to have good posture anyway so it's a good thing to work on regardless.
>>314376not to nitpick this random thumbnail but those measurements seem fake. I don't believe there's a 2+ inch difference between the before and after, they honestly look like they could have been taken on the same day with different lighting.
No. 314711
File: 1677614322727.gif (2.33 MB, 600x399, ffa2a55fca6ffe8797a11872b1668f…)
>>314355I love this exercise for defining my stomach and waist
Via www.getstrong.fit:
>The Plank Hip Twist will strengthen your core and give extra focus to your obliques while tightening and trimming down your waist. Oblique training can even help to improve other exercises like squatting and deadlifts.I originally found this exercise here:
https://youtu.be/Jg9_-uI08iwI'm no fitness expert by any means but I saw results quickly from doing this; I am already slim though so ymmv. Whoever said 10 minutes a day won't make a difference is wrong because that's how I work out and get results. I'm not trying to beef up, just maintain. Everyone is different. And honestly if you're not trying to make this your personality, ignore the millions of "trainers" who "know better". They're everywhere and it's mostly asshole men who just have to be right. Just make sure you don't hurt yourself and make some effort to use correct form. For comparitively casual workouts just make sure you're moving and working out the muscle. This might
trigger a bunch of nonnies who "know better" but this works for me. I obsessed over proper push up form for instance and read a lot of shitty advice and before I got overwhelmed and gave up, I said fuck it, as long as I am raising my body off the floor and keeping my abs tight, it's ok. And it is. I have shoulder and chest strength as well as core strength as a result.
Sometimes I get the feeling workout advice is akin to side effecta listed on precription drugs- unlikely to affect me but they have to cover their asses because it won't be the same for every single person and blanket statements are the safest.
No. 314712
File: 1677615041570.jpg (Spoiler Image,37.43 KB, 400x577, hay-1.jpg)
>>314693>Maybe it’s unrealistic to think such a thing is possible, but I’ll see women in movies/shows that have smooth thighs with no cellulite. Are there any exercises or diet changes that can help?All of those women either genetically don't ave visible cellulite or they are getting procedures done to eliminate them. Also professional lighting and angles and very very low body fat. I know what you mean about seeing some cellulite in certain light but it's natural and tons of women who look like they have smooth legs actually do have a luttle bit of texture in direct overhead lighting. Not sure exactly how pronounced yours is though so this may or may not be applicable to you. Also remember that websites are trying to get your clicks so they absolutely airbrush images to make it seem like they have The Answer to Cellulite.
Spoilered just to be safe
No. 314788
>>314784 samefag but
>>314405, check out Maria Khoreva on youtube if you want ballet oriented workouts. She's Russian ballet dancer and her videos are very informative. I personally love her stretching routines and her turnout workout! Popsugar fitness also has barre routines that are really great, I think the instructor's name was Melanie?
No. 314860
>>314828It depends on your goal, you could set your initial goal as improving cardio & stamina and just do a 5K challenge.
I like muscle and strength website as they have heaps of free plans. It depends of you want to start off with just bodyweight exercises or go to machines & free weights.
When I went back to the gym after a 2 year break, I did this 9 week program (3 day workout routine) with some yoga/pilates classes.
I really enjoyed it as it's short enough to notice changes but big enough to help me make new habits and get less anxious in the free weight area.
https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-diet-for-beginnerspic is my goal body of Miss Foxy Brown
No. 314955
>>314924Maybe think about switching to swimming if you hate running in the heat, swimming is a great exercise and also cools you.
But it's ok to run in the heat, we can do it much longer than any other land animal because of our superior sweating system. Just remember to stay hydrated (!!!) and wear a cap. I also completely wet the inside of my cap with water from time to time when exercising in the sun, repeat when it evaporates. Really helps keep the head cool.
No. 315247
>>314414>>314427Thanks! I couldn't find anything there (save for one defunct link) but that sub is pretty handy so it's good to know anyway
>>314784>>314788Yeah that's all the older stuff but thanks for the link anyway, having everything in 1 space is nice actually. I'll check Maria Khoreva and Popsugar out. I'm not necerssarily after a ballet aspect, I just enjoy Ballet Beautiful's workouts because they're calm and quiet but still intense, I don't want to be yelled at by a fitness instructor you know lol
No. 315747
File: 1678209592483.png (1.09 MB, 834x824, img-0.png)
Samefag as
>>313773 , posting update here for accountability. It's been 13 days since I started. Starting stats were body weight fluctuating at 132 - 134lbs and 24.2 - 24.6%. Now I'm sitting at 130 - 131lbs and 23.6% - 24.0% body fat.
I've been trying to get 100g - 150g in protein per day, and some websites even said I can go up to 200g (1.5g of protein per pound) for cutting. My daily calorie intake is 1700 - 1900 where my TDEE is somewhere between 2000 - 2100.
Quitting alcohol completely really helped, and I might just as well keep staying sober except for really special occasions. I'm also allowing to have whatever I want on Thursday dinners so I don't go completely insane. Cutting carbs made me sad because I love noodles / pasta / rice and going to bed hangry sucks, but I'm slowly getting used to it.
Seeing a bit more definition on arms and legs, but abs need more work for sure. I'm gonna add doing exclusive ab workouts on top of my normal routine for the next 2 weeks starting today, for at least 10 minutes a day. Will report back in another 2 weeks or so.
Autosage for blogposting.
No. 315815
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>>315761Either a series of compound movements like Bench press & overhead press OR rotate a upper body push-pull so everything gets worked. I can post my workout routine when I get home if you want
No. 315984
>>315761I'm not a fitness expert or anything, just been lifting as a hobby for about 5 years (going once or twice a week) and been doing it more seriously (going 3-5 times a week) in the past year. So take my words as a grain of salt:
-Back, shoulders and core(lat pull down, pull up, side lateral raise, etc) that also tackles triceps
-Chest(dumbbell bench press, regular bench press etc) and core => for this in particular I focus a lot more on chest, because I've been lazy and haven't grown them equally as other parts of my body. Hence I have a whole day dedicated to it
-Leg day, that also works back and core (deadlifts, squats, and other leg machines in the gym)
-Bicep + Tricep, with sprinkle of shoulders (curls, tricep curls, side lateral raise)
-Cardio day (30 minutes of stairclimber with 10 minutes of fast walking / cycling, or swimming for 1 hour)
–in this order. I hit the gym 3-4 times a week with 2 days dedicated to dance class (cardio, flexibility) and rock climbing (body strength). I rotate between doing chest 1 week and bicep/tricep the other (i.e. week 1 do everything on list but bicep/tricep, week 2 do everything on list but chest) to balance soreness when needed.
Before I begin any of these, I do 10 minutes of stretching and 5 minutes of either fast walking on treadmill or 5 minutes up the stairclimbers to warm up.
Afterwards I walk for 10 minutes on the treadmill and stretch for 10-15 minutes.
Also when I say core, I do variation of planks (don't plank more than 30 seconds, there's no additional benefits of it. Instead increase how many sets), push ups, rowing machine, ab specific videos on youtube etc.
Let me know if you have any questions. Happy to help.
No. 316028
>>315823So I based my workout on the hevyapp basic upper/lower spilt. I have shoulder issues so I'm probably going to move to a push/pull/legs routine.
Upper 1
• Barbell Bench Press – 3 sets of 6 to 10 reps
• Barbell Bent Over Rows – 3 sets of 6 to 10 reps
• Seated Dumbbell Shoulder Press – 3 sets of 8 to 12 reps
• Lat Pulldowns – 3 sets of 8 to 12 reps
• Low Cable Chest Flyes – 2 sets of 12 to 15 reps
• Dumbbell Curl – 2 sets of 12 to 15 reps
• Overhead Dumbbell Tricep Extensions – 2 sets of 12 to 15 reps
• Rope Cable Face Pulls – 2 sets of 15 to 25 reps
Lower 1
• Back Squats – 3 sets of 6 to 10 reps
• Glute Ham Raises – 3 sets of 8 to 12 reps
• Alternating Forward Lunges – 3 sets of 10 to 15 reps
• Lying Hamstring Curls – 2-3 sets of 12 to 15 reps
• Standing Smith Machine Calf Raises – 3 sets of 8 to 12 reps
Upper 2
• Pull Ups – 3 sets of 5 to 10 reps
• Incline Dumbbell Bench Press – 3 sets of 8 to 10 reps
• Standing Barbell Push Press – 3 sets of 8 to 12 reps
• Cable Lat Pullovers – 3 sets of 10 to 15 reps
• Bodyweight Push-ups – 2 sets of 10 to 20 reps
• EZ-bar Bicep Curl – 3 sets of 10 to 15 reps
• Dumbbell Tricep Kickbacks – 3 sets of 12 to 15 reps
Lower 2
• Leg Press – 3 sets of 8 to 12 reps
• Romanian Deadlift – 3 sets of 8 to 10 reps
• Unilateral Dumbbell Shrug – 3 sets of 8 to 15 reps
• Leg Extensions – 2-3 sets of 12 to 15 reps
• Seated Machine Calf Raises – 3-4 sets of 12 to 20 reps
• Hanging Leg Raises – 3-4 sets of 10 to 20 reps
No. 316282
>>316270Nta but I needed that. I hit a minor plateau and couldn't understand why. Now its back to losing. My period fucked me up this month. Im thinking about going to a doc to make sure all is ok.
>>316253Take her out on physical actives. Like a stroll and (healthy) snack picnic. Or book a class on rock climbing or yoga or skating.
I know Ive said it before, but there are a variety of workout videos on netflix. Maybe do them together or surprise her with candles and a restorative yoga hour. Maybe complimenting her weight loss and saying positive things to encourage her. Non weight related goals or shopping spree to look forward to is good motivation. Its not a race. Its a gradual change that gains momentum.
But speaking of races, maybe joining efforts for a run/walk for (good charity of choice) would be fun for some.
No. 316379
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>go from medium size to obesity in less than 2 years
>dads side of the family is mostly all dead because of diabetes and heart issues
>including dad dead at 50
>i decide to change lifestyle and diet for real this time
>consistently losing weight since January and upping exercise
>things feel easier now. like, tying my shoes isn't a full-body workout anymore
>every time i do my groceries i have to get a smaller bra or panties because they constantly fit really loose and uncomfortable
>sad cause still very overweight
>happy cause im loosing
>…but so far only tits and ass are getting smaller constantly and underwear is so damn expensive
No. 316405
I dont want to count calories to lose fat, because I ended up obese in a normal weight range with little muscle mass. But I still need to count protein for muscle gain. what do? I'm lifting weights 3 times a week.
>>316379how are you losing so fast?
No. 316468
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>>316405get over your hangups about calories.
you're probably not eating enough anyway if you don't.
No. 316479
>>316420I'm not vegan. You mean processed food heavy in carbs?
>>316468How?
No. 316485
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>>316479nta but I had some luck getting away from calorie obsession by switching to a visual/size-based measuring system. I carefully considered the size of portions and cuts of meat, I even weighed proteins on a scale which is almost crazier than calorie obsession, but eventually I was just eyeballing things and not counting anything. not sure I'm explaining it well and it's been too long for me to remember exactly what I was doing but I know I used the hand measurement system (picrel) at one point.
No. 316524
>>316358Leg raises, hanging or otherwise, crunches if you are into them, get an abs roller, screwdrivers (you can use the ends of a piece of furniture like with a worktop or whatever) etecetera
>>316479Do count your calories, you need to be at least in a light deficit, period. And if you don't want to be skinny fat, DON'T cut out any of your macros completely. Protein must come first, obviously, but the order is protein > carbs > fats. With carbs, always go for complex ones. Avoid fucking sugars. Also lift harder and make sure you are following an intelligent plan. Targeted fat loss doesn't exist, but hypertrophy does, and your training must contemplate the sections of your body you actually want to recomp and tighten up.
No. 316529
>>316405something that worked for me was only weighing rice or any sort of carb like pasta, bread, etc (just weighing whatever the portion size is on the nutritional facts, but not keeping count if that makes sense).
if you're eating veggies, fruit and meat, it's a bit harder to go overboard (so long as you don't overdo it on meat).
>>316485 has a good example of how to visualize that
I had to quit counting calories because I was becoming obsessive and if i went over even 50kcal over my daily intake i would say fuck it and binge because i felt like the whole day was ruined
No. 316568
>>316529I'm the person who posted the hand-measuring graph and I noticed you mentioned weighing things and I wonder if that was an important part of getting away from calorie-counting. I always felt kinda nervous doing it, like weighing the exact grams could replace my calorie obsession at any time but it never turned into the same kind of obsession… maybe because grams on a scale doesn't directly relate to gaining or losing weight the same way calories does?? I don't know.
It's kinda funny someone gifted me a scale because I was into baking bread and it's a more reliable tool than measuring cups but then it helped break me of my bad calorie habit years later. I used it for a bunch of other stuff like coffee grounds etc., it's such a nice kitchen tool to be honest lol.
No. 316575
>>313737OT and Late but anon I'm in the same boat. Right down to people coddling me. I moved abroad last year which was a huge change and the first big thing I did in my whole adult life. I was doing well for a few months, travelled, socialized but now I feel like I am back at the beginning(and I developed an ED which doesn't help). Sitting at home anxious and avoiding the world.
>If you're like me, stop sitting and waiting, stop avoiding things, stop putting things off. It's gonna be hard to turn things around, but if it's difficult then you know it's working. You just have to do things. It's so damn hard but you just have to do things, go places, force yourself to face things.How did you do it? The very first steps?
No. 316603
>>316485thanks.
>>316524i lost weight on 1000 calories a day but without any exercise. i think i lost a lot of muscle too and then gained some fat back and have a hard time losing again because i am somehow always hungry. thats why i started going to the gym.
>>316529i know these kind of obsessive thoughts you mentioned.
No. 316749
>>316747good luck
nonnie! remember to bring a water bottle and maybe some wipes for your face after. do you like listening to music when you work out?
No. 316760
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>>316749>>316753Thanks nonas, it went pretty good and having some music playing helped. Anxiety be damned, I will get strong and have better posture this year
No. 316773
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How do i even start losing weight? I feel so overwhelmed because some yt videos say that running is good enough, others that its a waste of time. Isnt there a straight answer?
No. 316774
>>316773Short answer is calories in calories out
I'm 190 lbs and I walk 3-4 miles a day not super good but ok but jogging and sprinting is better for consistent weight loss, you need to keep your heart rated elevated like 120-130 bpm for 30 minutes or more
No. 316775
>>316773Diet before excersise! When you eat more than your body needs to lose weight, it's very difficult if not impossible to burn that all away by excersise every day, so if you're feeling overwhelmed, try focusing on correcting your intake first. If you want to lose weight, you need to eat a little less (don't go overboard) than you need to sustain your current weight. You can find calculators online if you want a specific amount in calories, but if you don't want to go down that road, replacing/ditching unhealthy snacks and drinks may do the trick. Excersise is definitely helpful in addition to correcting your diet, but if you feel overwhelmed by the idea of it, you could either just leave it be for now because changing too many habits makes it extra tough to stick to them, or you could do something simple and fun like going for a walk through the park or something like that without expecting yourself to stick to an intense schedule or something.
Sure you can overthink it and there's technically certain excersises that are more effective at losing weight but the bottom line of losing weight is this: consume less energy (= calories in food/drinks) than you need to sustain your current weight, that way your body starts burning your stored fat to compensate aka weightloss
No. 316778
>>316773Whoever said running is a waste of time is a stupid doo-doo head. Running is great. It’s free and available to anyone with working legs. It burns a good amount of calories. Just get your form right at the beginning then slowly increase distance/time.
Yeah you could eat enough to not lose weight from it but that’s kind of a different issue.
If you’re not a big calorie-counter just start by adding more vegetables to your diet — like replace half your plate with them — and do make and effort to eat the right amount of protein. Don’t cook with oil, poach or roast things and make soups and learn to use seasonings so it’s not bland. Another good trick is to cut snacking if that’s a problem for you; adhere to strict mealtimes and don’t buy snacks anymore and you can lose weight just by doing that to be honest (this goes for things like beer and Starbucks habits too).
No. 316802
>>316774>>316775>>316778thanks! anyone has recs of simple healthy meals to do?
>>316793sadly i dont have money for a gym so i guess i will stick with running, even if its just to do something
No. 316877
How to loose fat in a healthy way? I rotted my brain on anachan diets (the usual stuff, very low cal, multiple day fasting), but along the way also developed a binge/restrict cycle (a classic!). Basically I can operate only in two modes: barely eating anything at all or inhaling all the food I can see. When I go on regular diet, like eating 1200 cals a day, I get passed with myself cause I can eat way less and loose weight quicker (obviously it doesn't work like that, but my brain thinks otherwise). What's more, I simply don't know how to eat. When I think of dieting, I only can come up with the usual restriction meals and an idea of eating two normal meals seems blasphemous for me.
Same with exercising. Basically, I have a torn meniscus, which prevents me from running/lifting weights. I can do some other stuff but it wouldn't be so effective. And this is my main problem. If I can't exercise effectively, then I can't build muscle, then I don't need to eat protein rich diet, then I NEED to restrict, cause otherwise it's pointless.
I just can't find a way to diet that would work for me.
No. 316980
>>316793I believe you, I’ve read that before as well, but running is not a waste of time.
I think people who do a little weights or at least body weight exercises do have better looking bodies than your average running-only person (muscles look so nice) but I still like running. For beginners sometimes it just matters what you will keep doing consistently and running is easy to start and accessible. It’s not always about what technically gets the bestest results in studies and I’ve never known anyone who looked worse for running when they didn’t exercise at all before. Not to argue with you (you’re not wrong), just saying.
No. 316981
>>316877Think about how much time you’ve wasted doing dumb stuff that hasn’t worked and is bad for you. Try something else.
Figure out your Total Daily Energy Expenditure with an online calculator and then give yourself a calorie budget 500 calories under that (eg. if your TDEE is 2000, you can eat 1500 cals per day). This is deficit equals about a pound a week. Make yourself three Rules.
> eat [calorie amount] per day > do [exercise] every day (keep it very realistic to your limitations, like “20 minutes of [xyz]” or “5 sit-ups, 5 wall pushups, 5 leg raises” —whatever, you can increase it later if it’s working)>sleep [amount of hours] every night (somewhere between 7 and 9 hours, your choice)> do not do [vice that’s holding you back] I know you have one — alcohol weed doomscrolling staying up late whateverTake a piece of paper or a notes app and write the numbers 100 down through number 1. promise yourself you will TRY to do all 4 things everyday and if you fail you aren’t allowed to quit you have to keep trying the next day, the clock doesn’t reset it just keeps going until you’ve counted down from 100. Give your best effort every day. If you don’t sleep enough or you eat too much you still have to avoid your vice or do your exercise, make a Rule for yourself that messing up one doesn’t mean you can give up on the others in the same day. Mark each day with a check mark or something as you go. Accept the failure day you will inevitably have and then put a check mark next to that day too; you have to get rid of the all or nothing mentality, it’s holding you back. Progress not perfectionism. If you do even one of the things every day for 100 days your life will be better.
This is super specific weird advice but it worked for me to get me out of the rut you’re in. Wish I had torn meniscus advice I really don’t know what that’s like or what the best exercises are for it / to work around it; I think the other nona is onto something with the Pilates suggestion but I dunno.
No. 316982
>>316980Running is not bad in itself, and just running without achieving high results (like running a marathon) wouldn't kill your gains. If anything, any sort of cardio is good for your overall fitness. I don't know any professional athlete who ignored running at all, but this thought is popular in bro science. For developing a good and balanced fitness routine that will improve you on all levels (speed, agility, strengh, mobility) you need to practice a lot of stuff. You can say that every person has only this much time in a single day to all this shit, and that's why people only concentrate on strengh training, and you would be right. But the thing is, if you are a strong and well developed person, you will look good one way or onether, cause you will be toned and fir anyway. Of course, you wouldn't get very specific results, but still. I don't know any person who incorporates a rigourous cardio routine and still looks like shit.
No. 316983
>>316890>>316981Thanks, it's all sounds great. Your advice inspired me to approach my eating habbits differently. Basically, instead of thinking about calories, I will think about habits. Counting calories is really painful for me and sends me into the spiral of negative thoughts. So, I will concetrate on following a meal plan that allows me to eat healthy and in certain deficit, I will also make rules that I need to follow but they are not anal.
So far I'm thinking:
- Eating only a set meals every day, no snacking outside
- Said meals need to be balanced and nutritious
- No junk food/take out/sweets, unless I'm in company where everyone eats this stuff
- I don't need to punish myself for failing my day
- No negative thoughts, attenpts at slow restriction
- Generally I will try not to think about food unless I'm cooking/eating
And so on. What stops me is my shit brain being overwhelmed by dieting and spilaring into bad thoughts about food. So I would rather change my habits, without thinking too much about dieting. Also I would try to eat in a small calorie deficit, so just cutting out all kunk food and eating 3 or 2 meals a day.
No. 317033
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I have been underweight my whole life and have suddenly started gaining weight at 27. In many ways I feel healthier than I ever have but also I've never had to deal with weight gain and the insecurities and fears that come with it, so it's really difficult to adjust. I had an anxiety dream about my weight the other night for the first time and it's starting to put a strain on my relationship with food. I don't want to start restricting; I was on stimulants for a few years so my metabolism is already messed up. I'm just having a hard time reconciling wanting to stay at the weight I've been most of my adult life with the fact that it's not particularly sensible or healthy. I can feel myself going down these thought patterns like, wow, I shouldn't have this fat on my thighs or upper arms, but actually you're fucking supposed to have fat there and being bony the way I used to be isn't ideal. If any anons have been in commensurable situations I would be grateful for any words of advice.
No. 317057
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>>317048We all start somewhere and be proud of yourself for doing something instead of nothing. Don't dwell on what you couldn't do negatively, try to view it neutrally as new knowledge about where you have weakness as everyone has areas of strength and weakness in their body.
I don't know if you're looking for recommendations or advice but GrowWithJo has a great workout video that really helped me on the days I felt like doing nothing because of how negatively I thought of my body.
Good luck and keep on posting as you go
https://www.youtube.com/watch?v=r7xJZoox4IE No. 317099
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>>317057Double post, I did it and it was a bit challenging, but I did it! My abs seem to be the weak point, all of those moves ising them were the most challenging. She seems really fun I’ll have check out more of her vids. Thank you for recommending her anon!
No. 317104
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>>317099Good work anon! You might find you make good progress doing standing ab work so check out this video too!
https://www.youtube.com/watch?v=qfWx1EPdhwE&t=851s No. 318253
>>318244I'm mixed about it as so much of the population has aspects of disordered eating in their daily lives once you look into emotional eating and family/celebratory events. Even aspects of intermittent fasting can lead to long term increases in weight.
I think the key is moderation and long term change (so two things the brain gets no short-term reward for doing)
I think the set point theory should apply to crash diets as most people I know who have lost large amounts in short periods regain it ten fold but so much of that comes from restricting for 6 months non-stop and then being let loose on the buffet of life like a bull in a china shop.
No. 318460
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I’m extremely pear shaped and it is horrible for the style I want to dress in. I’m on medication right now that’s just making me gain more butt and thigh weight so I’ve been eating less but im still getting thicker thighs kek. My upper half looks typical and skinny but zoom out and I’m squidward after the krabby Pattie’s including awful cellulite.
I have a condition with my ankles that prevents me from doing a lot of walking running or standing, which sucks because I love going for walks but I haven’t been able to since I was younger. I’m getting surgery later this year for it but the doctors say I’ll never have 100% range of motion which is bumming me out. Basically I feel helpless to stop the pearification process that progresses every day.
I’m an exercise n00b and can’t find consistent answers online about what exercises would help me lose the thigh weight without building muscly thighs, I really can’t do with any extra bulk down there. I’m thinking about building shoulder muscle to try to balance it out but that doesn’t solve the root problem. Can anyone with more experience suggest what kind of exercises I could do to de-pear myself? I want to look cool in slacks, not like a Pixar mom.
No. 318468
>>318463Do you have some Women only gyms around you? I know some gyms offer women only hours though you'd have to look for it. You could scout gyms that mostly have women on staff.
>put on a massive bitch faceThat won't matter to moids, you might deter them with it and just ignoring them. However most of them don't get the hint.
No. 318478
>>318460Biking is pretty easy on the ankles and works your lower half so you should see yourself toning up in butt and thigh area. It gives you a pretty slim build, even professional bicyclists don't have big butts (big calves maybe).
Swimming could be an option, depends on what up with your ankles though since it can involve a lot of repetitive ankle movements.
No. 318483
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>>318478I was thinking that too, but the other issue I didn’t mention is I actually have really enormous calf muscles from compensating for my ankle condition, my physical therapists were like wtf how are they so huge. It actually makes wearing pants uncomfortable because it turns normal cut pants into skinny jeans around my calves. Ugh, I feel like my situation is so hopeless because anything that works your thighs and butt will also work your calves. I’ve really been wanting a bike though, so maybe I should just save up for one purely because it will be fun even if it will make my calves more monstrous? FML.
I think youre right, swimming is my best bet. It would probably also help me build upper body if professional swimmer’s builds are any indication. I just gotta find a place to swim.
No. 318521
>>318483There are a lot of stretches (esp w foam rollers) that supposedly explicitly target and slim down one's calves on Youtube. I have big calves too so I'm following one - and some people in the comments swear by it, so I figured why not?
Good luck to us both!
No. 318572
File: 1679851611465.png (246.03 KB, 1042x822, catsalad.png)
samefag as
>>313773 >>315747 doing my update. Autosage for multiple post / blogposting
It's been 32 days.
Starting stats: 132-134lbs, 24.2-24.6% body fat
Current stats: 128-130lbs, 23.2-23.6% body fat
It seems like I'm losing ~1% body fat every month. Hopefully in about 3-4 months I should be around 19-20% body fat, and I'll prob keep it around there and do lean bulking (letting myself get up to 23%-24% body fat).
Now I'm eating daily protein of anywhere between 120-170g and eating more fat than carbs. My strat is to max out protein before I have food I want to eat whether that be carbs or fat, and it's been working so far. For protein I'm eating a mix of chicken, lean steaks, salmon, shrimp and canned tuna. To go with it I'm making radish and celery salad, broccoli, then for carbs rice / wasa crispbread / pasta.
For snacks I've replaced my chips and salsa with popcorn, kettle cooked chips with air fried chips (still high in calories but w/e), and hot chips / cheetos with quest protein chips (chili flavored). Also started to eat protein cookies over donuts. I def feel a lot better, even with less sleep (it's been a bit screwed with my new medication) and I feel shitty after I have a 'cheat' meal which is one meal every week I just have whatever I want (like going out with friends, getting junk food etc) which is I guess my body being confused after eating so clean for a while.
My arm muscles are definitely more defined and I made some friends at the gym to keep myself more accountable + they push me to do more just right. Working on my shoulders and back so it gets more defined, thankfully my legs naturally tend to be on the muscular side. Ab workouts are becoming easier and I don't feel as much pain the day after as I used to, so they're def getting stronger. Still not that defined but I can see it peeking out in the mornings.
No. 318852
>>313404just an update on my progress so far,
>72.5 kg squat>35 kg bench press>27.5 kg overhead press>70 kg deadliftI'm still at the same bodyweight (59 kg). I wasn't able to eat low carb due to constant hunger, but I do eat much more protein now and my body actually craves it. I also add less fat/oil to my meals now, so maybe that's why I didn't gain fat. Don't count calories, just eat as much as I want.
I took some progress pictures to compare with before I started lifting, it's cool how I look the same fat% but my body looks much more "toned" and with much better posture than before. I also feel a bit more confident around people (still anxious and autistic though).
No. 318890
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Blogpost ahead?
Is there any way I can grow a booty and get abs without the excess weight gain? A lot of the gym girls have cankles and I still want to keep my "delicate" shape just without looking like a skeleton. Also I'm at odds with even bothering going to the gym because a lot of the women I tell about wanting to gain weight are always in disbelief despite them body shaming me for being flat, which is true, so idk why they're surprised. They say once I'm older my metabolism will slow down and I'll gain naturally but I want my body to be more toned rather than fluffy.
My ideal body would be sohee's from elris but when I showed a picture of her to my cousin, she suspected that sohee had a slim bbl and is using the gym as a cover up. I'm starting to think it's true because all the gym girls fill out from head to toe no exceptions while this girl is still a toothpick.
TLDR: is it possible to become curvy without gaining too much weight in the gym?
No. 318904
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>>318890I think you need to also need to consider that Sohee and other idols also use padding. Watching her live performances show a much flatter booty than the pic you posted.
No. 318914
File: 1680066062129.jpeg (102.87 KB, 872x1250, 14043710-EA1D-4809-8979-F4F2F1…)
>>318890i have a similar question
if you saw a similar post in the confessions thread yes it was me i'm the same height as ariana grande but i have no butt definition at all. not sure if i ever have but i remember being profoundly insecure about this in my adolescence. it's just sad flatness over there. i'm also skinny and i exercise daily enough where i have good thigh and calf definition. is it possible to achieve what she has or is it down to genetics? what can i do?
sorry for the creepy picture but i needed a visual
No. 318918
>>318852What the heck am I doing wrong that I can barely lift up to 30kg despite having been going (fairly sporadically) for half a year now!?
Also, have I been ruining my lower spine by doing stiff-leg deadlifts instead of regular ones? I’m switching over anyway but I feel like I’m not seeing any progress despite losing weight and having my measurements go down. This is making me feel quite fed up and bad about myself.
No. 318955
File: 1680088061774.jpg (20.1 KB, 664x210, SS.JPG)
>>318918>What the heck am I doing wrong that I can barely lift up to 30kg despite having been going (fairly sporadically) for half a year now!?Do you have a program you're following? I'm doing starting strength, where you add 2.5 kg/5 lb to your lifts each time you successfully do 3 sets x 5 reps, so in a month you add like a ton of weight even if you start from zero.
No. 318988
File: 1680097646466.jpeg (136.6 KB, 1062x1500, mKIB700.jpeg)
How can I look like this? What kind of routine would be the best? Intense bodyweight 3-4 times a week? Weights? I'm already lean and have some ab definition but I have never managed to look this fit.
No. 318994
File: 1680098656141.jpg (15.42 KB, 566x342, 111bd1c052174bbbc107923d094018…)
>>318992>>318989Thanks for the reality check. What kind of a physique is the realistic maximum for women? While remaining healthy and natty.
No. 318995
>>318988Abs like this are usually mostly genetics (especially because she’s completely skinnyfat and bones everywhere else on her body) and an eating disorder powerful enough to give you severe osteoporosis. Also can be PEDs like the anon above said.
Certain types of ab work can help make abs blockier like this, but they’re so out of place on her muscle-devoid frame I’d really put them more down to genetics, although either way staying this chiseled on your abs requires a really restrictive and unhealthy diet. Pretty much any bodybuilder alive would reel in horror at the idea of maintaining this level of ab definition year round. It’s telling that other influencers famous for super chiseled blocky abs like Leen Beef Patty basically openly have EDs and ruminate 24/7 about their “bad” physique and get extremely upset and guilty from ONE normal human meal, like “I ate a slice of cheesecake” is something Patty actually got upset about.
That said, you CAN increase your ab definition anyway through protein, slight calorie deficit, and ab work (not a million sit-ups with no weight, more things like dragon flags, leg raises) but I just wouldn’t recommend pursuing THIS level of lower stomach/hip leanness permanently.
No. 319057
File: 1680131433537.gif (745.75 KB, 498x370, sailor-moon.gif)
I really need to stop munching on sweets. I feel hungry all the time I just hate not having control. I excercise 1hr30min daily so I'm not gaining, but also not losing. I still have 17kgs/37lbs to lose to go from bmi 27 (gross) to bmi 20.
When I'm on my meds, I don't feel hungry ao it's easier to control my cravings. But it'll be a while until I get my prespiction, so I ask you all for help. Can you recomend me food/suplements/whatever that ignore/numb my hungry cues or just make me feel satisfied?
No. 319067
>>319065I used to have really bad habits of binging. The easiest fix was to put my wallet away and withdraw cash from an ATM and only buy stuff that I need from grocery stores, AKA don't keep food that you don't want to eat in your house. I live in bumfuck nowhere tho so I have to drive everywhere + the thought that I have to consciously go out and drive to a store to get junk food usually stops me.
Also healthy alternatives (in moderation). Don't be munching on 4 protein cookies and thinking it's "healthy". i.e. Lenny and Larry's protein cookies are ~450-500 calories PER cookie. Read the nutritional labels. This alone helps eliminate most of my urge to binge.
Healthy things to binge / snack on - baby carrots, cucumbers, celery, apple slices (in moderation! remember that fruit = sugar). I'm not anachan, just had to put self control in my body by resetting my self indulgence. Before you eat, think – am I really hungry or am I just bored. If you're actually hungry, you'd want to eat carrots / cucumbers/ celery etc.
Once you conquer your binge, you can still have 'unhealthy' food in moderation. I still eat chips (kettle cooked, cheetos, you name it lol), but I never buy party size and always limit myself to 1 serving by measuring it on a scale. Get chips out, pour just the right amount (don't cheat), close up the bag, put it above where you can reach it etc.
If you can't control yourself at all, just don't buy it. Foolproof.
No. 319165
>>319096>>319126AYRT but I'm not trying to demonize it. Yes fruit is fiber and sugar, but if you're sedentary it's just better to keep that in mind. If you're having a moderately active lifestyle it's fine but I've seen people use the fruit as their sugar source. Excess carbs and sugar turn into fat, if you don't use it up. But then again I might be biased because I've personally seen really good results doing high protein, high fat and low carb diet.
Also reiterating my point, fruit cocktails =/= fruit and also fruit juice =/= fruit. I've seen way too many friends who struggle to understand this. One of my family member is medically obese and he thinks drinking fruit juice will make him healthy. I mean it's better than soda, but calorie wise it's still sugar and carbs. Yeah, it has vitamin C, but it still is sugar.
Sage for tinfoiling but 'low fat' is a fucking joke and a myth pushed by FDA and food companies that want to make us unhealthy. Good fats (like from various nuts, olive oil, whole avocados etc) combined with high healthy protein (chicken turkey and lean cuts of beef / pork, alongside plant protein from legumes) is the way to go.
Also
>>319069 to add if you want to feel fuller for longer make sure you eat protein!! It really helps you not feel hungry / binge. I know some people don't like eating meat, try drinking a scoop of protein shake with flavor of your choice. If you don't completely want to give up your binging try binging on a rotisserie chicken, I guarantee you will feel full as long as you pace yourself haha. And high fiber carbs, such as sweet potatoes and other root veggies like beets, radish, carrots etc.
I personally say no to protein bars and other 'energy bars' because it's a bit too high in carbs and artificial sugar, but you could try those too, of course in moderation. Not to sound like a broken record but read the nutrition info before you eat something. And avoid high fructose corn syrup like hell. If you're craving sugar don't trick yourself with those fake sweetners, just so many dang studies out there that it backfires. Just have a little bit of snack made with real cane sugar. I recommend dark chocolate, or chocolate chips from baking section. Make sure to measure it out so you don't have the urge to eat the whole bar / bag.
No. 319215
>>319163And I guess he's not the type of person you could have a discussion with about not buying so much? Sucks I guess.
When my mom brings home treats it's usually not that much, or it's something I don't actually love the taste of so I can leave it. And if it's something I want I still feel like I have to split it evenly so I can't just eat all of it.
No. 319271
File: 1680255542013.jpeg (156.05 KB, 693x944, E32116FB-5FA0-4F8F-82BA-438110…)
I don’t want to be skinny, I want to look strong and healthy and robust and womanly, I want to have thighs that look like they could crush a man’s skull and strong washer lady arms, with good posture.
No. 319483
File: 1680336858945.jpeg (163.95 KB, 1080x1080, BC605EDC-969E-450A-8F02-DAD36C…)
This probably a no brainer for everyone but I downloaded a calorie counter app and goddamn everything has so much calories what the fuck. No wonder I’m a fatass, I’ve been eating so much over my RDI.
No. 319581
File: 1680402903487.jpg (136.63 KB, 1219x1500, 71NdQS169uL._AC_SL1500_.jpg)
>>319484I've had to use measuring spoons as my partner doesn't have a good eye for measuring. He's like this guy in Secret Eaters, thinks he's using a pat of butter but it's half a block. (Secret Eaters S02 EP5)
I was genuinely stumped as too why I wasn't losing as much as I though till I realized he was adding an extra 1000 odd cals to meals just by how he cooked.
I do love 'secret eaters' TV show and it's my go to when I feel like bingeing
No. 319613
File: 1680430428820.jpg (53.12 KB, 605x522, funny-hungry-dogs-begging-food…)
Trying my first 24 hour fast today, will report back my experience.
No. 319717
>>319674i guess its ana chan time. I think I will start with intermittent fasting, so 2000 calories one day, starve the next.
I really need to shed these pounds, extra fat does not carry well at all, the worst thing is my shoulders look really broad with the extra weight. I wanna be skinny
i started at 154 and I have been stuck at 144 for a week, despite literally starving
No. 319755
>>319484It's showing how the little things add up. For a lot of people that's not something they notice- like you said, it's the minutiae they're forgetting to measure. It can help people make better choices with their cooking.
>>319714No, you can lose more at a higher weight, but it's still not safe to lose too much too fast.
No. 319778
File: 1680490037088.jpg (7.71 KB, 203x249, catabs.jpg)
been bulking for about 7 weeks, was frustrated at first because i still felt too skinny but then i upped my calories to about 2,900. my legs are looking way better than when i was skinnyfat and had next to no muscle. i'm still kind of struggling with some bloating and the fat gain around my tummy (i had a disproportionately chubby stomach and back beforehand and its gotten a bit chubbier).
i really can't wait to cut so i can finally get the flat stomach i've always wanted. i plan on switching over at the 3 month mark of my bulk. i've been reading articles about it though and one said that complete beginner female lifters should be bulking for at least 6 months before cutting? it doesn't really give a reason, i wonder if it's because your metabolism won't be good enough until you gain a certain amount of muscle? i really don't want to gain weight for 4 more months, i want to lose my belly pooch before i start gaining again so my body can look proportionate at least. idk what to do.
No. 319930
>>319770How did you do
nonnie? I failed…I had a bowl of miso soup with celery in the evening. So I kept my calorie intake to a minimum but still didn't make it. I'm not too sad though as it's further than I've ever made before. I'm going to try again next Sunday, if anyone else wants to join in!
No. 320107
File: 1680632740208.jpeg (93.87 KB, 1477x1244, 1B147007-D1AD-4D2D-8F90-44998D…)
Yesterday I was running in the forest very nice. Today I rode the bike and it was kinda exhausting. Should I rest tomorrow? I wanted to run but I don’t know I feel like my body tells me to rest.
To the fasting nonas: please keep your cycle in mind if you don’t do that already
No. 320182
>>319817anon that really sucks, I hope you reach your record and break a new one.
I heard that a one and only dosis of osterine helps a lot to heal injures
No. 320596
>>320593Nuts n seeds - High calorie, high protein, high fibre
You can just nibble on nuts throughout the day
You can put seeds on everything you bake or cook or fry
No. 320600
File: 1680891636241.jpeg (46.96 KB, 800x571, cat.jpeg)
Samefag as
>>315747 posting more update.
Starting stats: 132-134lbs, 24.2-24.6% bf
Last check in: 130-131lbs, 23.6%-24.0% bf
Currently sitting at: 128-130lbs, 23.0%-23.5% bf
I can see my abs for sure now. Definitely nowhere near a six pack but 2 lines going down just like I wanted. Been doing the same shit with a bit more focus on abs (doing 5-10 minutes just dedicated to core and abs every other day) but incorporating more cardio now. My cardio used to be from my hobbies (i.e. boxing once a week, skateboarding at a park). Now I've dedicated my Thursdays into doing stairclimbers, fast walking and shadow boxing to practice my form.
Haven't had alcohol for the whole entire lent, and I think I want to keep it up and not have it in general. I used to be lowkey alcoholic and I still do love and crave the taste of alcohol (I'm one of those psychos that like the taste of it, I don't drink to get drunk), but I'm going to try to limit my drinking into once or twice a month max. I love being sober and not having to nurse a hangover from some party.
I think with how my fat is going down I think it's very realistic for me to achieve around 21-22% bodyfat in about 3 months, with my weight somewhere around 124-126lbs. Once I reach that, I'll let myself bulk to 25% then cut again to 21-22%. I'm now focusing on making sure my top matches my bottom muscles, and focusing on back and delts / shoulders in particular.
I think the abs are here to stay, since I could still see faint lines even a day after cheat meals. I also ate two "cheat" meals in one week and the abs were fine. Not to sound like orthorexia chan but I actually feel shitty after having those cheat meals, even tho they do taste good. I think my body is now weirded out when I have 'bad' food. Can't give up occasional ramen tho, it's a huge comfort food for me. I also let myself eat a little bit of salt and vinegar chips if I hit my protein macro for that day, and I've been losing weight pretty happily. I'll report back. Keep me accountable nonnas
No. 320619
>>320618good work
nonnie keep it up!
No. 320669
>>320639A doctor's scale is more likely to be true. Your parents scale is probably broken and since you've been using it from the start, you probably weighted more in the past as well but just didn't notice it as the scale was showing you a wrong number.
I got weighted at doctors and I turned out to weight 2kg less at doctors office than I do at home using my scale. At home scales aren't trustworthy.
No. 320670
>>320666>>320669Idk, I used to use that scale in high school and it always matched doctor's scale readings back then. I understand it could be a little off, but over 10 pounds off? IDK. All I know is
>11 grade @ home scale: 130>11 grade doctor's scale: 130>12 grade @ home scale: 130>12 grade doctor's scale: 130>college doctor's scale: 130>college @ home scale: 130>2 years out of college doctor's scale: 144>2 years out of college @ home scale: 130There's only one outlier there. I guess it's possible that the at home scale went out of order in the last couple years but… I guess the truth will be revealed at my next checkup. Either that or I somehow managed to lose 14 pounds (hard to believe but
>>320660 >>320654 seem to think it's possible so idk.)
No. 320724
>>278561I'm 5'3, 305lbs. I i'm lucky in that I tend to carry my weight in my hips, breasts and thighs, but unlucky in that I also carry it in my face. My bust is 54inches, my waist is 39 inches and my hips are 56 inches. I want to get down to at MAX 180 (with some decent leg muscle and back muscle gains), if not smaller.
I've started calorie counting and using a fitbit and I've logged my food for the past two weeks and am surprised how easy it is to stay under MFP's calorie goal (1.5 lbs a week goal) and I've started doing some low impact stretching and crunches (I had back issues prior to the weight gain from working as a landscaper)
I'm also looking to get into roller skating again once I can get some kneepads and a helmet. Anyone else have 'fun' exercise they enjoy? Just running on a treadmill feels so boring to me.
No. 320725
File: 1680975424628.jpeg (431.58 KB, 2578x1907, 8F0EA6F3-2696-4C42-8EC6-0465EB…)
Even though this isnt the graduation thread, I wish I could post my before and afters and thank all of you for the shared support and kindness to me on my fitness journey. The difference is amazing, and I wish I took the same photos at my highest weight (300 disgusting pounds) . Even from 275 to 235 ish I see a drastic change. At 5’11 I know I have a long way to go, but with my frame I think anything below 200 would not look or feel healthy.
I am afraid to post my self here for obvious reasons but I thank you all dearly. Its time to activate blocksite and move forward to my new chapter. All the love, and i wish nothing but the best for everyone on their health journeys.
Put me out to pasture sweet farmhands, I am ready ❤️(USER HAS BEEN PUT OUT TO PASTURE ❤️)
No. 320812
>>320724yeah it's easy to stay under the goal because you're 300+ lbs..
nonnie please be careful and possibly consult a doctor/dietitian. Maybe you'd enjoy swimming or biking?
No. 320979
>>320944I did water fasting for 4 days. Also did a lot 48 hour fasts too. It was an interesting experience and a bit stressful too. I'm skeptical about the benefits, but if you are interesting in it, I guess you should try it. I know that in many religions fasting for long period of time is done for spiritual reasons. I wouldn't say it was a spiritual experience for me, but very interesting nonetheless. When you try to go for long period of time without it really gets intense. I had nightmares that I broke my fast all for that time. Also after second day it was super easy.
Definitely don't do it for weight loss reasons, cause fasting like that wouldn't make a difference. I wouldn't recommend on going on longer fasts too. Otherwise I believe fasting has some benefits but it's not some super secret technique that people hype all the time.
No. 321261
>>321245I have always felt like this regardless of my weight or lifestyle, and the only thing that worked for me is accepting that I simply cannot handle cardio and focusing on fun strength training exercises (for me this was rock climbing, yoga, at-home pilates, etc) and building endurance by taking daily (and I mean DAILY) long walks or bike rides.
That being said I'm also a mild cig smoker with anemia, vit D deficiency, and terrible sleep quality, so my stamina also depends on how well I'm taking care of myself. If you can, I would highly suggest getting screened for deficiencies and checking to see if there's any quality of life improvements you can make!
No. 321470
>>321459I
really like yoginimelbourne. I did the Awake Heart 30 day challenge in January with a friend after 6 months of following other videos (kassandra, bird) and found it great - humbling, but with enough of a gradual build that it really allowed me to better seal into my practice. My friend agreed!
No. 321640
File: 1681521936877.jpg (56.87 KB, 800x533, My-leg-transformation1.jpg)
does anyone know what to do to make your muscular legs look "normal"? i really hate how my leg muscle shows even when i'm relaxed, i always get comments like "why are you flexing? why are your arms/butt so hard?" from my friends. i'm a former anachan who had really skinny legs with barely any muscle or fat on them before I started going to the gym, so now they look toned albeit not that big. I just wish i had a layer of squishy fat over top of them like other women so that they don't look so muscular if that makes sense. anyone else have my problem? should I try a dirty bulk or just try gaining a bit of fat? should I gain lots of muscle and then stop maintaining it as much? and please don't respond that i'm worrying too much about it, i'm trying to meet my own physical goals and not look super lean for once.
a mix of picrel is closest to what I look like
No. 321651
>>321648i'm very pale and I think it accentuates my muscles just as much as tanning would. I also have dry skin and can't really avoid using lots of moisturizer. I look better in certain lighting, but the lighting at the gym just heightens my insecurities. I
won't mind if my cellulite shows a little more, just sick of every divot in my muscles showing through my skin.
No. 321712
>>321640> i always get comments like "why are you flexing? why are your arms/butt so hard?" from my friendslmao what? Just tell them you always look like that and if your friends don't stop get better friends.
The legs you posted look perfectly normal, go to a trailrunning meet and you'll see tons of people with legs like that.
No. 322019
File: 1681717474027.jpg (80.83 KB, 720x921, 34f66625f5f5da73a41f04bc2d7011…)
>>320724Similar boat to you stat wise
It might not be super fun but I like to do short 2-4 week challenges to keep feeding my dopamine cycle. The trick is to make it something around 5min to add onto your current workout or can be done at home.
I'm also relatively unfit with shoulder & lower back issues so chloe ting-type challenges just set me back.
No. 322206
File: 1681792385193.jpeg (50.88 KB, 1260x718, 8132FA9B-DB98-46F3-9B82-4A1D74…)
Have any of you nonas built wider looking hips/thighs in the gym? I’ve been trying to do it for months now and I’ve had pretty much no luck. Been training legs 3x a week, eating in a big surplus, and my legs are still skinny. My hamstrings have grown but not my quads. I know it’s not my genetics preventing me because I had thick thighs before I went anachan years ago - i think I’m not doing enough for the sides of my legs?
Does anyone have any specific workouts for your sides of your quads that work?
No. 322785
samefag as
>>320600Starting stats: 132-134lbs, 24.2-24.6%bf (02/21/23)
Current stats: 127-129lbs, 22.7-23.3%bf (04/21/23)
It's been exactly 2 months. Lost about 5lbs, and dropped about 1.5% in body fat.
Seeing 2 lines on the abs on the reg. Even if I eat a bit, the lines just get faint but it's still there. Eating about 1800cals a day, at least 100g proteins every day (I usually hit 120-130g), working out 5-6 days a week. Keeping it consistent.
Had a day with friends and drank a lot, and I did bloat from it thanks to alcohol + bad food + shark week but it's coming down. I'm going to keep going until my bf hits 21%, then bulk since I'm also losing a bit of muscle. I refuse to drink like I did before, it doesn't put me in a good place mentally and physically. It feels nice to be sober. I promised myself to only drink excessively once a month, and only if it's with friends. If not, only one or two drinks per week in moderation.
Lifting has been fun. Squatting 155lbs, benching 70lbs and deadlifting 165lbs. My current goal is to bench 100lbs eventually. I seriously lack upper body muscles and now I'm focusing more on shoulders. I still work on abs for at least 10 minutes a day though, whether that be crunches, planks, or push ups.
No. 323123
>>322426Thanks
nonnie, I'll definitely look into water aerobics in my area. Plus it sounds kinda fun! I'm already down two pounds from when I made my post so I guess this phentermine stuff is doing its job kek. But I do really need to maintain a proper exercise schedule to keep it going.
No. 323836
File: 1682534797435.jpeg (24.78 KB, 612x487, CDC7F0EF-D968-4149-B604-4B6007…)
I’ve lost 4 kg / 9 lbs since the start of the month with calorie counting and light exercise recommended by this thread! It’s probably just all water weight but still, I’m excited.
No. 323900
>>323899I was the only one of my coworkers that didn't get fat with this one simple trick:
Never use messaging or phones to communicate to someone in the company, always get up and go there.
Idk how applicable this is to your job but it may help someone else.
No. 323936
>>323899Eat more fiber and protein, drink more water, and don't snack at work. Don't worry about meal prepping or planning, use whatever's available in your kitchen. If you do want to just get home and reheat something instead of cooking, make a couple extra portions of food when you cook, that way you can heat up the leftovers instead of ordering something unhealthy.
Exercise helps so much with depression, even 5 minutes of yoga or stretching will make you feel better and help you sleep.
No. 323956
>>323911I do mealprep when I can, but it's nothing fancy. Usually I'll try to throw together some kind of salad or make oatmeal. Usually what ends up happening is that I'll skip breakfast in the morning so I have more time to prep for work. Then I'll eat my lunch in the afternoon. By the time I get home from work I'm usually so hungry and I notice it'll really affect my mood too. I guess maybe I should just be more mindful of what kind of food I'm eating to try to reach a calorie deficit while also not feeling so hungry that it throws me off. I probably don't eat the healthiest all the time. When I'm depressed (which is a lot of the time lol), I want to eat stuff that is comforting to me, but I'm sure most of that stuff probably isn't conducive to losing weight.
>>323936Thank you for the tips! I'll try putting this into practice next week along with other nona's advice of paying more attention to what I'm eating so I'm not eating more calories than I think.
No. 323988
File: 1682612848278.gif (2.46 MB, 498x373, IMG_7807.gif)
>>323969I heard someone who lost a lot of weight say it was a fucking slog and it wasn’t fun at all, which I thought was refreshing since everyone tries to tell you to
find something you like! (but what if I don’t like doing anything? lol) So I started saying to myself in my head “it’s a slog, here I go” and that weirdly works for me. Then if I find myself enjoying the exercise it’s just gravy. “not a slog! Haha.” Might be a slog tomorrow who knows, doesn’t matter I’m still doing it.
No. 323995
File: 1682620095439.gif (227 KB, 400x400, IMG_7808.gif)
>>323990Pilates
Calisthenics (just not the jumpy moves like burpees and do the mountain climber really slowly or it sounds stompy)
No. 324027
>>323969You have to do it anyway
If you wait for motivation you wouldn't do anything in life most of the time
Put on your favorite music, have a nice energy filled snack, make yourself look hot how you like best, dance and sing freely to the music, and throw in a few exercises in there. Between each song take a rest
No. 324172
>>324024For stronger joints, you need to build up muscles and ligaments around them. This cushions them and keeps them stable.
I recommend taking
collagen supplements, ask in the pharmacy specifically for joint strengthening collagen (it's stronger than the one used for skin elasticity).
This is to be used with exercise, it will help you build up those firm ligaments.
No. 324234
File: 1682706697251.png (192.58 KB, 672x672, styling insp 2.png)
Chika anon here, the weirdest but most "oh, I really did this" part was yesterday I reunited with a friend I haven't seen since December, and I had already lost weight at that point. She exclaimed how tiny I was and that I'm going in and out in the right places, I guess I've hit the part now where it's really noticable? I am still going and keeping up weights and cardio and I still let myself have cookies when I crave them or I'm on, but not labelling any food as good and bad, hydrating and tracking and generally just being really honest with my intake has really been helping me. Godspeed, all you lovely nonnas.
No. 324243
>>323990Yeah,
>>323995 this.
I've been working out in a similar environment as u for a while. Look around for videos & programs that fit you the best, (My personal fav is "move with Nicole"), some of the exercises do require space outside the mat, but they're a small minority. If you go trough lots of her vids you'll just do some other exercise meanwhile if you're strictly following the video
No. 324245
>>321640The legs in the picture look just fine? If I saw someone with legs like the right one I wouldn't think twice about it or even look that closely, even if I did I would think oh, they're probably working out or something.
No offence, but I think the comments from your friends are a bit weird.
No. 326557
>>326555You totally do. When I started doing yoga daily I had to be protective of my energy since my stamina baseline was basically at 0. Eventually, after a couple of months it got better to where I had enough faith that I'd have enough energy at (insert time of day/place on list below other stuff) to get my workout in without caving in to fatigue-related excuses. Now that I have more stamina my workouts from last year are my current morning warm up, and I work out in the afternoons or evenings. Its possible!! And I started out extremely sedentary with 0 exercise and very little movement nor the desire to move , I never thought I'd be That Girl (but found myself here after a car wreck left me w chronic pain)
Plus I have more energy for everything, not just extra energy that is devoted to movement. My house is cleaner, period week is less hellish, better sleep!
No. 326561
>>326557I am really happy for you
nonnie! This gives me a lot of motivation. I was feeling a bit down about it but I'll try to push through. I'm just like how you were, extremely sedentary, no desire to move, but reading your reply it got me feeling more optimistic.
No. 326657
>>324761No one cares how much you lift
Also listen to this moid
No. 326911
>>326900Nothing beats weightlifting
nonnie, you're gonna have to do some dumbbell exercises and cardio if you want to up your stamina between hikes.
>>326903don't sweat it, ever heard of the zig zag calorie thing? if you binged on 2 days,eat normal or less in the following days
No. 327887
File: 1683998308023.jpg (125.36 KB, 1080x1231, IMG_20230513_201806.jpg)
I fucking hate this condescending shit. Just tell me the goddamn recipe, you're not my mom you fat whore.
No. 328619
File: 1684185379850.jpg (481.84 KB, 1492x2048, 1683506920891813.jpg)
I really want to do yoga but I have trouble with most of positions, even the basic ones. I'm unable to do stretches that require me to stay flat on my feet and those where I'm supposed to sit down on my calves (like the child's pose). I know it's a matter of practice but I'm worried I might hurt myself. I have a problem with keeping my back straight too, I feel like I'm really inflexible for a woman sometimes. Are there any simple (like very very simple) stretches to help me with that?