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File: 1519703587547.jpg (46.26 KB, 318x400, Evil Legs.jpg)

No. 75631

There is another thread for fit girl problems, but this is a thread open for everyone regardless of your experience with fitness and exercise.

Some ideas for what to discuss:
>share your fitness/body/health goals
>ask questions
>exchange tips and advice
>post routines
>update on progress
>vent about roadblocks
>give support!

Hopefully this thread can be a mix of people who are totally new and people who have been at it for a while. We can help each other out.

No. 75642

File: 1519727587196.jpg (137.55 KB, 2048x1427, merlin_132589841_18726186-5ebd…)

I'm the one who asked about obtaining a figure skaters body in the vent thread.
The lovely anon who answered my questions said that the key are slow twitch muscle exercises, instead of fast twitch, since those make your muscles look bigger and more bulky.
I quite do enjoy running already, but are there any additional exercises that focus on endurance rather than on strenght?
There was a time there i was skinnier and ran more, but my legs still look rather muscular, why could that be?
And what diet would be best/how many ccalories to reach that goal?

No. 75645

File: 1519741542181.jpeg (299.49 KB, 1200x895, C4B03E19-2311-4802-8A30-817100…)

So I used to be scared of weightlifting
I usually went for ribs or walking
At my fittest I did sprinting

Now I lift 4 days a week/ish
I went from lifting 10kg to 100kg.

My calfs and legs have never looked better and I love it

Combined with low appetite thanks to weed I’m smaller than ever

My boyfriend went from lifting 60kg to 160kg and he looks so lean.

Anyone that tells you lifting weights makes you bulky doesn’t know how to eat/lift

No. 75646


No. 75647

File: 1519742257013.jpg (41.74 KB, 640x553, 2142342.jpg)

>low appetite thanks to weed

how?? weed just makes me lazy and crave garbage food, I can eat so much when I'm stoned and never get full

No. 75649

I'm actually trying to get bulky and muscular and it's pretty difficult. It sucks that it's so slow for women.
Also apparently my progress is terrible. 100kg deadlift, 70kg squat, 45kg bench, 38kg OHP, 130kg bb hipthrust in 10 months. I'm 56kg.
Also how to grow my ass even more? I focus already a lot on heavy hipthrusts and squats.

No. 75650

File: 1519744002704.png (138.16 KB, 500x610, september-2016-vs-july-2017-sq…)

Different people have different perceptions of what they consider 'lean'. I'm not saying that i doubt that you're fit and it probably also makes you lose weight, but it certainly creates a different, more 'stocky' look than cardio does.
There are tons of these comparison pics and i know that most, if not the majority of people prefer the lifting side, but i simply don't like the current trend of bigger butt, thighs, etc.

No. 75652

Same, I usually keep my opinion to myself since most people completely disagree but the kind of legs in your pic remind me of midget legs… It makes people look way shorter when I'd rather be slender and firm.

No. 75653

And have you reached that goal already, anon?

No. 75654

I'm slender and I have a decent amount of muscle everywhere except my butt sadly. I don't know how to get a nicer behind (not bigger just firmer) without my tight getting really bulky.

No. 75655

File: 1519747326037.jpg (57.71 KB, 634x632, Fake-transformation-by-Melanie…)

I hate deceptive images like this, if that's the same girl, and if she really did make such a huge progress, she wouldn't have to hide behind common tricks such as: good lighting to show off the muscles, pulling up underwear to reveal more, taking a side pose since weightlifting doesn't grow hips, sticking butt out, etc. Pic related, body transformation in 15 mins.

Whoa, I entered the thread to write about wanting to obtain figure skater body after I've seen one beautiful lady on youtube, she was slender and had beautiful long hair.
Why not just take up ice-skating, Anon? Maybe rollerblading too since it activates the same muscles.

As for me, I liked the best how I looked while I was taking belly-dance classes. You can look absolutely amazing with extra chub around you and if you know how to express your body is attractive no matter how many "flaws" it has, something belly dance teaches you.

No. 75656

You can't. Genetics dealt you a bad hand butt wise, and if you already think any increase in size is terrible you will be stuck with what you have. You can't spot reduce. Surgery will be your best bet.

No. 75657

Anon, i'm glad i'm not the only one wanting to look like that!
I'm rather shy, so i don't have any friends to with and going alone is also awkward

No. 75658

it is genetic but not in the way you seem to imply, I don't want to get a bigger ass because it's where I naturally put my all my fat (latina), I wish I could make it all muscle instead of all fat.

No. 75659

Bulk and cut. You'll have to deal with a huge ass during the bulk, but if you cut body fat low enough it should be mostly muscle. You could first build a good amount of muscle and then get lipo on your ass if you really don't lose any fat there.

No. 75660

The right strain will give you energy + focus is amazing if you are doing yoga.

No. 75661

File: 1519749921322.jpeg (53.25 KB, 324x453, B0DECFFF-69A5-451E-83C8-23E751…)

My workout is usually 500+ rope jumps
X4 per week

I’m working towards “Korean” ideal lean.

Weightlifting gives you a really petite frame if you lift the correctly + no loose skin.

No. 75662

do it up, anon. i want a thinner look but sadly i'm too thick for that, and i'm tall so i ended up more amazonian. ah well.

No. 75663

I second that; as a european girl the typical idol look seems so unobtainable…

No. 75664

To add to this, if you want to use weight lifting to create a leaner toned look- use lower weights and higher reps. Weight training does burn calories. Not as much during the initial workout, but when you cause muscle damage your body burns more calories over the next day.

No. 75670

thank you! i said this the other day in a cow's thread and people jumped on me for being 'anti-cardio' or some shit. lifting causes you to burn more calories over time to accommodate the stronger muscles which burn more.

No. 75672

I’ve put on 30lbs and I like it. Just not used to having such a flabby waist/stomach and ass. Any tips to tighten it all, anons?

No. 75676

Are there any short girls with a low TDEE and skinnyfat bod who managed to git fit? I need ideas/help.

No. 75677


Here's the video I was talking about that inspired me.

Also, I was like that too, but then I realized I'm wasting my life waiting for others to join me at something that I really want to do and from what I will benefit from. I started by going to the swimming pool on my own (friend was complaining she was too fat and that I should wait for a few months until she loses weight so we could both go together - I went on my own, she never lost that weight) and I was ice-skating on my own this entire winter.

Try it, anon! It might seem awkward first few times, but trust me, you'll get used to it. Don't let (lack of) others stop you from achieving what you want!

No. 75679

Omg this girl is so cute :3 Like, her personality even. Something just makes you instantly want to be her friend.

Anyway, as you can see, she does a looot of cardio. Anything you can do with your legs will mimic this- biking, running, dancing, hiking, etc. Her weight-lifting that she mentioned at the gym is probably more stamina based, but maybe with a day or 2 of strength training. Her upper body is very toned as well, but not bulky.

What kind of time would you girls like to put into working out? That will help with developing a routine to work towards this.

No. 75681


You can get a better idea of what her body is like with this video. Her quads look strong and her biceps are toned too. By the way the bulge a little bit (without being necessarily large) you can tell she has extremely low body fat. I saw another picture where the veins in her arms actually pop out a little.

She's only 5'3" and I think her frame is probably naturally petite. So that's something to keep in mind.

No. 75694

Yeah, to be honest I'm kind of sick of weightlifters getting condescending about girls not wanting to build bulky muscles. We KNOW you don't become a body builder without serious, intentional effort to look that way. We KNOW it makes you look fit and healthy rather than huge and manly. It's still middle ground between thin and big, and that's not everyone's ideal body. Someone might prefer looking a little soft or looking like a stick figure, it doesn't mean they're afraid of becoming Arnie overnight.

No. 75695

Anyone here who's interested in figure skating should try it, especially if you're not typically an athletic person or are struggling to find exercise you like. Running on the treadmill for 20 mins has me counting down the seconds and hating life but I can skate for hours and enjoy every moment, even over a year since I started. There's lots of variety in the things you can practice, you don't overheat or sweat that badly, you can wear cuter clothes than most sports, learning specific skills is great for goal setting and feeling accomplished, etc.

As far as fitness goes, I'm more in it for fun but I can say it's really developing my leg muscles. It's coinciding with a binge eating problem so I'm not losing weight, but I've gained a lot less than you'd expect considering my eating habits.

No. 75699

Thank you for the video anon, she's really lovely.
I still don't know whether i dare to try and go on my own though… and now the winter is nearly over anyways; maybe i should just stick to running for now

No. 75700

thanks for your advices. When you say bulk you mean I should lift weight right?

No. 75703

Lift heavy + eat enough, no dieting. First you give your body energy to grow muscle, and once you feel like you've grown enough muscle, you diet while keeping the lifting up to lose the fat and keep the muscle. There has been some research that if you build muscle in an area you do also get some spot reduction effect, as in you'll lose fat in that area slightly easier once you do a cut.

No. 75704

The only reason some women seem to look bulkier after gaining muscle is because they never diet afterwards to cut fat. I look leaner at 52 kg than I ever looked at 44kg and my butt just got rounder and tighter instead of humongous, and I store all my fat in my lower body. I do look bulky during bulking season, but for the end result it's worth it.

No. 75708

whenever ladies complain about being 130 I always laugh because I'm basically at the same weight that I was at my heaviest during my teen years except I look so much better now. It's insane how different 130 pounds of skinny fat looks compared to 130 pounds of mixed lean muscle. I was always scared of my weight going up but after semi cutting and getting my gains I feel so much better. Also my bubble butt makes me feel attractive. I feel like it's kind of a shallow thing and I'm compensating for my small boobs but I can't help but enjoy my butt. Having a skinny dad and a 'thick' mother was a fairly good formula genetics wise.
I feel stronger and healthier and love hitting my prs. I'm not perfect but I think all girls who are mentally ill should hit the gym, it has really helped me out.

No. 75711

If this gives you a spot reduction effect, would it be possible to make my waistline a bit slimmer but not my legs? I tend to lose fat from my thighs easily and it doesn't help that I'm tall

No. 75713

Figure skating isn't a group sport anon (except specific disciplines), nobody cares if you go alone. Practicing alone and getting lessons alone is the norm.

No. 75714

I'm sorry to say this anon, but you can't tell me that a 30 lbs weight gain isn't noticable, even if the latter is all muscle…

Lessons not, but just casually going to a rink is something most people do with friends, so i'm worried about getting stared at for being a lone loser (plus i'm from a very small town, so the chance i meet somebody who knows me is pretty high)

No. 75719

uuh, what does that even mean? you're making really lofty assumptions about everyone's fat vs. muscle/height and body type.

No. 75729

Oh Anon, I wish I could come with you to the skating rink!
I understand that you feel awkward going alone, but you should push yourself a little bit. As you said, winter is over in a month and if you don't go soon you will have to wait an entire year. If it's possible, try to go at an hour or day were there aren't many people.

My advice to you would be to just get to the rink, but without telling yourself that you're going to actually skate. When you're there, see if you feel comfortable getting into the rink, just for 20 or 30 minutes. It's the little steps! The point of this all is to remove any anxiety you feel at the idea of going ice skating alone: you're not going ice skating, you're just going near the skating rink, and then you will do as you feel.

I apologize if my message is not clear!

No. 75748

Well, you've got a few options
>accept that people don't actually care about you that much and if they do, they're petty af and probably teenagers. You're going to practice, not have a social outing.
>join group classes, especially an adult class if you can find one. You might make friends and it's by far the best/easiest/cheapest way to learn to skate. Once you're done you'll probably be confident enough to go to public sessions.
>get a private coach straight off the bat and start learning in freestyle figure sessions. Honestly they can be intimidating at first, but you won't run into people you know unless they're training too.

I'm not sure if these will help because it sounds like you have some sort of social anxiety which goes deeper than just the practical reality of skating. I do see a lot of adults nervous about starting skating but it's always because they worry about being too old or fat or sucking at it.

No. 75757

what program did you follow and how long have you done this? inspirational!

No. 75779

Thank you for the nice words, anons; i know that i've got very bad social anxiety (also weight related…), but i'll definitely think about it

No. 75793

Same it's actually the reason I don't smoke weed that often anymore. I can't stop eating when I'm stoned, it's so frustrating.

No. 75833

So I'm 5ft. I use to be 92 pounds but went up to 100 which is nice. But starting up studying 10 more pounds crept up on me. I started to diet and work out every other day. After I week I gained a couple more pounds. Is it normal to swell a bit before you drop the weight?

No. 75885

Has anybody here already reached their goal?

And if yes, what was the 'ideal' look you wanted to achieve or how much did you lose?
What diet and workout routine did you follow?

No. 75902

Nope but I’ve made progress! My goal is to reach a different hip to waist ratio.

When I started
Hips: 34 in
Waist: 27.5 in

Hips: 35.5 in
Waist: 26.5 in

Hips: 36.5
Waist: 26

Not sure how attainable that is, but I’m gonna keep working towards it. My waist can get smaller for sure but I’m not so sure about my hips (been focusing on increasing this by working both hip adductors and glutes) Mainly, I want to look good in clothes! They’ve always fit me awkwardly. So I am trying to tone my body up and add muscle where some extra girth is needed.

Some days my waist is more than 27 in, so I was surprised to find that my waist has actually gotten a bit smaller even as I’ve put on muscle weight. I was expecting that I would need to bulk then cut to achieve that effect.

No. 75916

I fucked my body up hardcore by being a lazy fat kid, bulimic teen, and anorexic in my 20’s. I’m just now able to life my own body weight and walk a few kilometres without passing out (I know it’s incredibly pathetic and gross)

What’s a realistic kind of goal for someone like me? I know I’ll never be an athlete with my fucked up heart but is it likely that I’d be able to up my endurance to say, a five k hike over a couple of hills and chin-ups?

No. 75919


FIRSTLY - HUGZ. Secondly - you described my habits in the exact same order. Also interested in a realistic goal. I'm destroyed by stretch marks :-(

No. 75924

Thirded. I've been an out of shape couch potato all my life and I have asthma.
Please athletic anons, help us.

No. 75926

Going for walks or easy hikes (mostly flat, clearly marked trails) is going to be a good place to start, anons. It’s very mild but it’s still exercise. Find a podcast or something you like, listen to the episodes while walking. This is what my dad does, and he is incredibly inactive. When I was in high school he tried running with me. Couldn’t make it a half mile. It was very defeating for him. He was able to establish a routine of walking, though, and go from there. Now he does long bike rides as well.

If you have access to a pool, I would suggest going just to treat water or taking a float/kickboard with you and going up and down the length of the pool. Nothing too rigorous, just gentle kicking for a while.

Also any excuse you can get to move around in a day will be good for you. Cleaning. Yard work. Shopping. Etc. All of this is significantly better than just sitting around. It’s a sufficient place to start.

No. 75928

How do you increase the hips size without increasing the waist too? That is one of my goals

No. 75934

cause the ass muscle increases to put it plainly. the width of your hips won't really increase that much, because hip width is mostly the bone.

No. 75936

Congrats on the progress anon, good job!
What has your routine been and how long have you been doing it?

My current measurments:
Hips: 26 in
Waist: 19in

I've been lifting for a month now, bulking for longer and have had no changes, even though my scale says I gained a few pounds.

No. 75937

Thanks anon! I feel like I’ve made a good start now.

I use the cross trainer or small weights when watching tv, do most of the housework, and have started doing squats and planks when I’ve got time to sit on my ass. When I flex my arms I even have discernible muscle now!

Having dogs has been the biggest help in my case because if they want to play I feel mean saying no so we run around and play tag and fetch. The dogs are much happier since I’ve been able to do that again which is pretty much what keeps me eating.

Fellow out-of-shape anons >>75924, >>75919 basic yoga is a really good place to start too. Stretching feels amazing if you haven’t for a while

No. 75940

Omg anon has your waist always been that small?? I’m jealous! No matter how I work out I won’t have proportions like that. How cute :3

What are your goals?

No. 75942

Check out this vid anon

I didn’t have “hip dips” but I’ve gotten noticeable shape to my hips from doing the reverse lunges and sumo squats. Started incorporating these about 3 months ago. I don’t think it’s added much to the actual width of my hips, but in progress pics you can see how it creates a smoother curve to my body. Weirdly out of all the changes I’ve seen to my body, this has made me feel the prettiest. Well… after seeing posture improvements from working my back out. That’s the biggest one.

No. 75944

I'm short (5'2) and hourglass shaped so my fat always went to my fucking lower belly but my waist only became this small when I lost weight, I'm around 97lbs now so that's probably why it's this small (I never measured when I was heavier)

>No matter how I work out I won’t have proportions like that.

It doesn't really matter, tbh. I'm sure you have features I'm working my ass off at the gym for. I'd rather have bigger hips and a bigger butt with a normal waist than a really small waist with everything else being small/average too. You'd just end up looking kinda teenage-y like I do, which sucks when you're not trying to be jail bait. I like womanly full bodies and that's my goal!

>What are your goals

I don't have specific measurement goals because I'm not sure what will be realistic for my body type, but I want a flat toned stomach(my lower belly protrudes), a bigger butt and stronger thighs, stronger back for better posture, and strong pecs to lift up my breasts. My workout targets all of my body's muscle groups but the ones I mentioned are the ones I care about the most.

No. 76029

Which supplements are you taking? I'm starting to lift harder than I used so I'm thinking in using at least some BCAAs. Also, I'm planning in changing my thermogenic for a natural one, because mine is caffeine based.

Also, do you have some youtube fitness recs? I like to watch some when I'm doing my cardio sessions.

No. 76055

Can you get a good butt and hips at home, without lifting, with exercises like donkey kicks etc?

I don't mean like a big muscular glutes but a butt that doesn't sag and firm hips.

I used to exercise but the lack of any effects discouraged me and I stopped. But lately I've been doing plank every evening, without giving it much thought, and I see a big change in my stomach? Like wow that's a surprise for a low effort ONE exercise lol.
Can I achieve that with butt & hips?

No. 76056

lol i'm sorry but you are not measuring right.

No. 76057

I got a pretty good butt from doing glute lifts, lunges, sqyats and fire hydrants

No. 76063

File: 1520526167876.jpeg (1.03 MB, 1125x1910, 8A2685C9-4BB6-4A8D-B98D-31B1F7…)

To everyone looking for “petite” at home exercises

This PT from japan is the bomb

No. 76067

You can see noticeable improvement if you incorporate resistance bands / ankle weights to kick backs, fire hydrants, hip thrusts etc. But as you increase your glutes you're going to need to up your resistance with dedicated gym equipment. Still, you can go a long way at home.

No. 76069

t. Fatty

No. 76071

maybe she is a legal midget, who knows

No. 76104

anons who are gym regulars, how did you build up/figure out a routine? did you read guides or books or etc? i want to start going to my uni's gym but i don't want to fuck around on random machines like an idiot. also if you go alone, how do you figure out the proper form and deal with lifting without a spotter?

No. 76105

Personally I:
>figure out which muscle(s) I want to target
>Google to find which exercises target what muscle
>pick like 2-4 of them that look fun
>look at yt videos/pictures that show/explain how to execute the move/proper form/how to use the machine
>watch other people do/use the same stuff and look at their form

If I'm REALLY not sure how to do it, I ask the trainer/staff

No. 76464

File: 1521425276221.jpg (338.57 KB, 800x1364, Red-Velvet-Joy-08.jpg)

How much do you guys reckon she weighs (at 1,68m) and how can i achieve this?
She's really my "goal", not just her body, but everything…

No. 76465

File: 1521426007401.jpg (175.98 KB, 1067x1600, unnamed-1.jpg)

Another pic as reference

No. 76471

run. a lot.

her legs have a lot of definition but everywhere else she's just super thin.

No. 76472

File: 1521434463968.gif (2.98 MB, 268x375, tumblr_ozngl6pFMX1tizu4so4_400…)


I love Joy too, fellow anon.
Her weight fluctuates a bit, and it depends on her muscle mass, but I think she's about 48~54kg at most.

No. 76478

I always thought she's clearly over 50…?
How about here?

No. 76503


It’s long term side effect. I smoke abt once a week and then I might eat sweets or pizza. Thing is: candy/other unhealthy highly stimulating food doesn’t taste good like it used to when you are not high

No. 76520

File: 1521492916390.png (108.01 KB, 1006x640, 21321.png)


Well, it's a guesstimate. I think she's about 52kg in general. I could be wrong though, if any other anons want to comment on it

No. 76522


Samefagging, but I think that before her weightloss, she was about 60~62kg, and her thinnest (the jeans and red hair, just about the time of Red Flavor comeback) she was about 48~50kg. Now I think she gained a bit more of weight, being on the 51~54kg range. Sorry to drag this for a bit.

No. 76623

Does anyone else struggle with a protruding stomach? I'm skinny and toned everywhere else and everything I do seems to do nothing for my pudgy fucking belly.

What ab exercises do you girls do? Any advice for bloating?

No. 76637

Could be your posture? Or maybe it's just the place where you lose fat last. No ab exercises are going to fix that, you'd have to lose overall body fat sine spot reduction isn't a thing. It's also normal for women to have a bit more fat on the belly.

No. 76654

Is it more in your tummy area or pelvic area? Whats your exercise routine and diet like?

No. 76677

anyone here able to do a pull-up? i can't :( but i really want to be able to!

i'm just not sure how you work up to an exercise you can't even do 1 rep of to begin with.

No. 76701

Upper body and core strength, innit. I've no idea how either. I've been going to the gym for 2 years and I can't do that or even do a push up. It's really disheartening because I work out a lot, primarily with weights, and I'm still no where nearer. I know those feeling, anon.

No. 76752

in search of advice rn. i've had a long and shitty relationship with food/eating habits and my body image never improves regardless of how much weight i lose.

i've done cardio (elliptical, stairmaster, and jogging/distance running) on and off for years. i struggle with being consistent in my dief & exercise, even though i'm at a healthy bmi (around or just below 24). i'm also really physically weak, especially in my upper body region.

i don't want to be a cardio bunny, but i'm so weak that i can't even do a single push up. The basic strength training programs i've looked at all seem really intimidating. Any advice on where to start? I've seen at-home workout videos that incorporate stuff like arm-circles but will that get me any results? my ultimate goal is to be thin but lean and muscular.

No. 76757

Start with diet imo. Focus on getting more proteins and more healthy fats. Plus fiber to help with digestion. Cut carbs where you can unless you intend to work out that day. Carbs cause your body to produce insulin, and if you’re not expending the energy that day, then the insulin will cause what you eat to be stored as fat.

Doing this will get you in the mindset of starting healthy habits.

In the meantime for exercise I would recommend finding a fitness YouTuber who uploads workouts for people to follow. Watching this channel called fitness blender helped me figure out what I was looking for in a routine and what exercises I enjoyed. I would do a 15-20 min workout with their videos a couple days a week. What I liked about their videos is that they were geared towards working out at home with whatever you have available. (In the beginning for me that was 5 and 7 pound weights.) It was natural to progress from there! As you get more established and the routine becomes easy for you, you’ll start to look for other ways to develop it.

No. 76762


I really appreciate the advice - thank you! :)

No. 76779

I can do only one at the moment but could do up to five (with fully extended arms) at my fittest. I never had a work-out routine but did regular climbing and kayaking, with a few gym days there and here. I'd say I was doing between 4 and 12 hours of exercise a week (it varied a lot).
I'm 5'2 and weighted 104 lbs back then. I think being short is an advantage for pull-ups because it's easier to leverage short arms. So if you're tall you will need to be proportionally more muscular than a short girl to do pull-ups.

No. 76814

>ve no idea how either. I've been going to the gym for 2 years and I can't do that or even do a push up. It's really disheartening because I work out a lot, primarily with weights

what exercises are you doing?

No. 76847


Here's a list of basics I do; squats, deadlifts, bench, rows, curls (barbell, dumbell, hammer), shoulder press, leg press/curls, planks, mountain climbers, tricep extensions, lateral raises.
Those are what I do regularly, sometimes I will do other things like power sled pushing, TRX body weight exercises, spinning and yoga. I just started doing standing wall push ups as I read they are good for gradually getting horizontal.

No. 76985

Not well, but I can.

Back strength: lat pulldowns, any and all type of rows, negative/banded/assisted pullups/chinups.

Core strength and stability: any holds, especially hollow holds. but even something as simple as planking is good.

Grip strength: hanging anything (I like leg raises), deadlifts, farmer's walks, shrugs.

You probably won't want to do heavy back work more than a few times a week but you can throw in some core and grip work into every workout.

Also I've never tried this but some people swear by putting a pull-up bar in your home and doing whatever you can do quickly/easily several times a day. Like a few negatives or even just hanging as long as you can.

Also depending on your size you may want to lower your body fat. I'm at about 27% so you don't have to be super lean but I'm sure if I lost 10-20 pounds they'd be way easier.

No. 77020

I weighed myself this morning and I'm on my period, apparently I gained 10 pounds? My measurement are the same, but now I just don't want to eat at all today, I'm so mad. I'm sure it's all water weight and poop, though. What's the max amount you guys have gained during your period?

No. 77029

2kg which is around 4 pounds. For me it was gas, stool and water weight. It really sucks and also kinda hurts

No. 77052

Eight pounds, overnight. I weigh around 105, normally, so it was very noticeable.

No. 77478

I'm currently on my period and I refuse to even weigh myself. I've gained a tiny bit of weight and this on top of it has actually made me suicidal (I know but it's true)

It's the first time my legs have touched since high school (I'm 23) and my face just looks so swollen and bloated

I literally think I'm going to fast for a week so I don't actually want to die. I know that's not what's right though.

Maybe I'll cut carbs? Run a bunch? What's the quickest way to lose a bunch of people after weight so I can feel well enough to actually take care of myself and go to the gym etc? Because st this point I feel so fat I don't even want to get out of bed.

No. 77480

File: 1522441622376.gif (1.96 MB, 268x370, tumblr_ok6hap6EYF1qbdywuo4_400…)

How to look like this?
I'm so tired of having no confidence because of how i look, but i read that she only eats one meal a day.
Is there a way to eat healthier than her and still get this thin?

No. 77481

Starve yourself and wear butt pad and padded bras.

No. 77482

Burn more calories than you eat. Also light cardio and squats

No. 77486

>butt pad and padded bras
Are you okay? I know you're fat but were you also dropped on your head as a baby?

No. 77496

Invest in glasses
First of all, do you have a similar bone structure? You can diet your body fat down but if you're naturally wider you'll never look that slender

No. 77505

File: 1522482550808.jpg (63.7 KB, 529x500, 8f1acf73-536d-4a12-849a-09316b…)

I'm fatter than she was at her biggest, but i do think i have a similar body type; my waist was always very slim, even nowadays and hips/shoulders around the same.

No. 77512


Simple case of calories in vs calories out. Eat less/better and move more. If you are overweight, it's for a reason, and 9/10 it's just due to diet. Once you've got that sorted, the weight should fall off if you're moving around enough.

No. 77520

File: 1522495315958.jpg (93.18 KB, 1040x900, gigi_hadid_corbis_main.jpg)

I really want to get her body. I am already quite skinny, and have her body type and height but I have some extra fat on my stomach and hips.

I guess I could get her body in a month if I just ate extremely little or starved myself but I dont want to do that cause I don't want to lose all my muscle.

Do any of you anons have any recommendations on how I can achieve this?

No. 77521


weight training tailored for lengthening

band resistance exercise

ball slams

No. 77542

Just get coolsculpting like I bet she is getting.

No. 77593

Just because she barely has any shape doesn't mean she doesn't fake them. Kpop stars pad A LOT since they starve themselves to death. Just google snsd padding and you'll see. But go ahead starve yourself, I guarantee you wont look as good.

No. 77597

How can I make my apple shaped body look decent? I'm 5'3 and weigh 145. I want to drop 30lbs but I was wondering what workouts are best for my body type.

No. 77629

Taylor your workout to your goals, not your body type. If your primary goal is to loose fat, it's mostly diet but any increase in activity can also help. Cardio is most efficient in burning calories but the best workout is anything you are motivated to keep up with.

No. 77630

File: 1522608527985.jpg (156.17 KB, 690x1032, 9420096b-978f-44da-96e5-191e58…)

I'm 5'10 and weigh 180lbs. My body looks pretty much like Lorde's. Cankles, too big/muscular calves, fat/bulky thighs, wide hips, love handles and chubby arms. Even though i'm tall my legs look super stubby.

How do i fix this?
I still live with my parents, so choosing what to eat is a bit difficult, especially going carb free would be impossible.

No. 77643

not trying to sound sjw but i seriously cannot see what you’re talking about anon…lorde has a pretty average slim body. if you’re worried you’re chunky or something just lose a little weight and make sure you’re burning more calories than you’re taking in. not rocket science

No. 77646


are those cankles real or photoshopped?

No. 77647

This tbh >>77643
And let's not forget that with unstaged and not so flattering pics people tend to look heavier.
She does have cankles if that's not photoshooped.

No. 77670

I'm not overweight. I'm 5'9" and probably between 125 and 130 - overweight people advice doesn't apply to me. It is calories in vs calories out still, yes, but in the mean time what I mean is how do I reduce bloat?

No. 77684

If you're 5'9 and weigh 125 your BMI is 18.5, you shouldn't loose weight at all.

No. 77685

You probably don't need to lose weight. If your problem is being bloated you just have change your eating habits, I stopped eating carb so often, cut on a lot of sugar and fat, I also don't eat after 6 pm. My face is rarely bloated now, when I used to wake up everyday with a super puffy face and a disgusting protruding stomach.

No. 77689

I am 5'9 and 130 myself. I'd say cut out carbs as >>77685 said, and drink lots of water. Work out a bit. I havent been eating that healthy recently, but I still drink a lot of water. I always wake up with a flat stomach and my body does not have an issue with digesting even hard foods such as meat.

I think eating good food will make you feel and look a lot better.

No. 77711

Drink lotsa water.

No. 77765

>>77670 When it comes to reducing bloat, definitely drink enough water, but also eat smaller meals throughout the day. At least in my experience - I was also cutting down on the carbs I ate - eating smaller meals a few times a day helped. Would also agree with having a cut-off point in the evening where you don't eat more before bed.

No. 77881

You really should expand on that because it doesn't apply to well over half the questions itt (bloating, weight loss etc).

Unless you're already thin don't touch GOMAD. Starting strength is a great resource for anyone interested in lifting though.

No. 77883

After a month of depression my house is a mess.

I want to clean it but don’t know where to start.

If someone has experience with post depression cleaning I’d like your advice.

No. 77899

make your sadness into anger, put on some metal and rage-clean

No. 77906

Wrong thread i guess, but while we're already at it, how the hell did your depression 'only' last a month? How did you get better so fast?

No. 78048

File: 1522966949697.jpg (7.25 KB, 315x315, spin_prod_748527312.jpg)

I bought pic related so I can move a bit when I am working/browsing the interwebs, and I've being liking it so far (I was able to even break a sweat, something that I wasn't expecting considering this is such light cardio), but I feel like I am doing it wrong because now my left knee is hurting.

Any anon here that is more well versed with cycling or such could give me hints on how to cycle correctly so I don't fuck up my joints? What's the apropriate form for this?

I tried googling it but it wasn't that helpful.

No. 83390

File: 1527232954889.jpg (849.77 KB, 1080x1080, okoro.jpg)

This is kind of a dead thread it seems but figured I'd try.

Michelle Okoro's body is my dream body.
I'd like to know what sorts of exercises would give me that kind of tone. Is it one of those meme workout routines that are basically dancing? Resistance band? If you could point out muscle groups to focus on or exercise types I'd really appreciate it!

I really don't like running and would prefer not to swim (pools gross me out) but if those are the way… I'll do it.

I'm 158 cm, 45kg
I'm just so… soft. I want to be firm! Due to my height (lackthereof) I can't carry much bulk or I look fat.
86-60-90 (in cm) are my measurements if that helps.

No. 83392

Those are genetics anon, you can get a bit of tone with hard work but you can never have that kind of bodyshape if not from your momma, work with what you have and learn to love your frame

No. 83394

You say that but she clearly works out so she does something.

No. 83395

Genetics, working out plus photoshop. (Every single instagram model touch up their pic.

No. 83396

Doesn’t matter, toned or not , the general shape can’t be changed plus as the other anon said there is clearly a pinch of photoshop in there too. There is a reason why “different body types” exist, they are not a mith

No. 83397

When you are on a bike your body moves up and down to allow your joints to move in the way they were biomechanically designed to. With this the pedals and your ass are both stationary and is restricting your movement. There is no proper form.

No. 83403

Anon, she's nearly 20cm taller than you, you'll never look like this. You need to find an "idol" who's closer to your own body type.

No. 83723

File: 1527569545090.png (4.73 MB, 1125x1399, IMG_8903.PNG)

My problem is I don't even know where to start… I'm 5ft10in, probably around 180 lbs (I don't have a scale), I've been overweight literally my whole life and don't know how to exercise or eat healthily. I am so out of shape I can work out on the elliptical machine for 15 mins tops… let alone cook healthy foods… help! ultimately I would like to look like this picture but I don't know if that would ever even be an attainable goal for me given that i'm borderline obese

No. 83724

Anything is an attainable goal anon. Also, when you're pretty big you'll begin to notice results much quicker than your smaller counterpart, which is always motivation to keep going.

I'd start with diet. it doesnt matter how much you exercise if your diet is shit and thats the truth. But Healthy =/= tasteless. You can eat delicious food but you're not going to get anywhere if you're eating too much of it. begin with a calculating TDEE (You can do it here https://tdeecalculator.net/) And start lowering your calorie intake. Workout wise 15 minutes is PLENTY for a beginner, don't expect to start and think it'll be easy straight away, but 15 minutes a day is great and then gradually keep doing more. I think thats a great start. Good luck!

No. 83729

how are you borderline obese? i'm the same height as you and 175 is the cutoff from healthy to overweight for us. you've only scratched the surface of overweight if you're going by bmi

No. 83730

Your pic look like a shorter girl, maybe try to find a girl who's 5'10 and have the same kind of body type as you to have a idea of what you might look like once you'll lose weight.
And tbh you don't have to eat healthy food or exercise a lot to lose weight, you mainly have to eat less.

No. 83732

I don't know if this advice could help, and if someone thinks it might be counterproductive they are welcome to say against it, I just want to say that what helped me with diet in the very beginning was to take a picture of everything I ate in a day for a whole month.

I did it with my phone and slapped on a little text labelling it as "breakfast", "lunch", "snack" etc.

I had no idea how to exercise or eat healthily, let alone avoid snacking, but by doing this I actually felt a sense of control for once. There's no calorie counting involved, so if all that seems overwhelming at first, I think this could be a nice way to ease yourself into logging your food and also get motivated to create meals that look nice on camera.

It also made me make certain choices when buying groceries because I knew that it would all end up in a picture later. I stopped after one month and moved further on to counting calories instead, which for me was a much easier transition.

I hope things goes well for you!

No. 83733

I’m 5’5 and 135 lbs but my fat distribution really fucks me over. All my fat goes to my love handles and I have violin hips something fierce. I know I can’t spot treat fat but are there any good exercises for lower back muscles that’ll help tone out the area or is losing weight in general my only hope?

No. 83739


You could do some hyperextensions on a roman chair if you have access to one. If not, you can do them on a flat bench but the range of motion is going to be more limited.
They are good for strengthening the lower back muscles mostly, but can offer benefits to the mid and upper back too.

No. 83756

thanks girls! Going to start today by eating less and taking my dog on a long walk…. I know it's not much but it's better than nothing.

I guess I am kind of over dramatic haha… but I just am feeling gross recently (my double chin is in full force)

No. 83846

I've been lifting 3 times a week for 7 months now and though my energy has increased, my attention span has worsened. I noticed this happening the last time I increased my activity levels, too (although I failed that time and am successful this time).

I just have less passion about cerebral pastimes and hobbies (such as art) and thus spend less time doing it than I would prefer. Has anyone else encountered this?

No. 83882

Are you literally me? Fucked over with distribution here, no tits or ass but lunch lady arms and love handles, minimal stomach.

My strategy thus far has been to focus on making my legs and butt bigger so it changes the proportion, then the love handles at least wont be wider than my actual butt.

Was going pretty well, my diet is on point,finally getting good definition on the front abs, but those fucking love handles are just made so much worse by the stupid hip dip which is so much worse from behind… argh.

I got injured really badly in yoga funnily enough and it's put me out of the gym for a while.

No. 84098

File: 1527935672473.jpg (54.11 KB, 564x557, 1e7bbea7f382ddc9a5e5b5540de847…)

Hey everyone. I want to become more fit and have a nice bod. I'm basically the before (maybe a little heavier) in pic and want to become the after. I'm 175cm and ~68 kilo (BMi floats between 22-22.2). So I'm at a healthy weight but skinnyfat. My diet is reasonably healthy, I defenitely eat vegetables and fruit everyday during the week and junk food is generally reserved for the weekends and I don't drink. But I know there's a lot to improve like cutting out processed foods and drinking more water, I'm working on that. But what else? Should I lose weight? Or lift, gain muscle and then lose weight? Cardio? Something else? I'm lost!

No. 84109

Just my opinion here, but pic related looks like it was achieved with moderate-light cardio and strength training. I usually suggest people do strength training before they start cardio, just because building and having muscle alone will make you burn calories (at a slower rate but still). If you clean up your diet a bit more like you mentioned and build a good routine also depending on your genetics you may not even need cardio. Make sure you get enough protein in your diet, without it building muscle will be a lot more difficult. Good luck, anon!

No. 84110

That picture very dishonest. the last picture is shot from a different angle and she's wearing a different kind of underwear that give the illusion of a firmer bum.

No. 84113

Yeah, every progress shot is from a slightly lower angle. Weight loss doesn't change where your waist is.

But it's still evident she lost weight and built muscle so it's not that dishonest. Just an exaggeration on both sides, she looks worse in the before pic than she probably actually did.

No. 84116

File: 1527985773124.jpg (81.46 KB, 960x540, DdQE5bMW0AAb1wZ.jpg)

5'1, 11 stone, quite active at work and slowly working into a diet but it only ever seems to come off my face and legs

How do I lose weight everywhere else and what do I eat that's gonna help me lose weight? Whether I eat healthy or not I always seem to still be the same weight

I lost a stone and a half and now it's stopped.

No. 84124

work out

No. 84129

No. 84130

You need to find your tdee and eat fewer calories than that number everyday. Weight loss and gain is all just simple math.

Weight will drop off all over regardless of exercise. Spot reducing (losing weight from say, just the thighs) is a meme. It’s easy once you know what numbers you’ve got to work with. Disregard anything anyone says about shakes, pills, organic only, vegan, keto, fat activists, and anything marketed to you as a weight loss tool or supplement.

It’s easier to maintain weight loss consistently when you eat low calorie and filling foods like vegetables, lean protein, complex carbs, (whole grains as opposed to refined etc) and healthy fats.

Avoiding added sugar can be enough for some people to end up in a caloric deficit. That shit is really energy dense and provides practically zero satiety.

No. 84150

Hi, I was hoping people could help me out a bit with a bit of an embarassing issue. So I'm really tiny and have pretty much no muscle mass and, well, I literally can't even do a single pushup so I was wondering if anyone had any ideas for how to get enough muscle to at least be able to do a pushup? For some extra info I can plank for 30 seconds and a lot of squats, I just have no upper body strength (no core muscles either but at least I'm able to do about 5 sit ups at once so far). Thanks!

No. 84152

Have you tried doing half push up? You can also try standing push up and do some free weight exercise (with tiny dumbbels) to slowly build your back and arm muscle.

No. 84157

Any idea how to debloat/flatten your stomach overnight? I ate and drank so much today and wanted to wear a dress tomorrow but as of now it would look completely shit.

No. 84160

I've tried half pushups but I find they hurt my back when I do them (though I might be doing them wrong). I'll try wall pushups, I actually didn't know they would actually work, I'd only really seen them on articles on toning but I figured that wouldn't help cause I want to gain a decent amount of muscle

No. 84498

Does anyone have advice/resources for someone who has basically been a NEET for a while with practically no exercise, and wants to begin a fitness routine?

I'm mid-20s, 5'6", 110 lbs. I used to be a skelly ana but I've gained like 20 lbs since then. My build is quite small, so no one knows I'm skinny fat unless I'm naked kek. I'm vegan and my diet is pretty healthy, but I'm shit at exercise. I just want to be more healthy and lean.

I have these at home:
- stationary bike
- exercise ball
- jump rope
- hand weights
- yoga mat

+ my neighborhood would be nice for jogging.

But I have no idea how to incorporate all of this into a routine that I'll actually stick to, and that I won't get burnt out on by going too hard at first, after years of minimal activity.

I found out my job offers gym discounts, so I want to eventually get a membership and start going regularly, but I want to kinda work up to it, because as it is my endurance is terrible and I feel like I'm about to die after a few minutes of the stationary bike or jump rope. Embarrassing…

No. 84500

Replying way too late, but for future reference tea made with lemon, cinnamon, and honey should help.

No. 84504

I'm in a similar situation to you, thin but very out of shape. I just follow online videos. My favorite is myfitnessblender, you can go to their website and sort by difficulty level, time, equipment, part of the body worked out, etc. I have a rotation of videos that I come back to so that I don't get bored. I set up the rule that I can't have breakfast/play on the computer until I've done at least one video, that seems to work for me. Also, if you're willing to pay, they offer workout plans for longer periods of time (a month for example) but the free videos are perfectly fine imo, and there are a lot to choose from. If you're just starting out, make sure to go easy or you'll be too sore to do anything for days. Just start off with a beginner 5-10 minute cardio, or a gentle stretching/yoga video. Sometimes it won't seem like you're doing anything, but then the next day you'll be really sore in weird places. Over time as you get stronger/more flexible you can do the harder videos (they're rated by difficulty). Good luck anon!

No. 84510

I'm a fellow skinnyfat - 5'7 124lbs - however, I am slowly moving out of the skinny realm. I spent ages just following videos online and got nowhere. For the past few months I've been going to the gym (yes it's scary when you start but there are so many helpful people there who can give you tips and help you out if you ask!) and started doing compound lifts. So deadlifts, squats, bench, shoulder press etc. I've increased my muscle mass (and gained a little fat but that's fine as I'm bulking - will start cutting my calories in 6 months time) by doing 3 of these exercises 3 days a week with rest days in between. I have noticed that under my skinnyfat pooch there are little muscles forming, my arms are more defined and so are my legs and bum. The lifts are full body, so you're working everything all at once. And not only will you gain muscle, you'll gain strength too! I've added 40lbs to my squat and 35lbs to my deadlift in 4 weeks. The key to beating skinnyfatness is to build that muscle to fill out the fatty areas and then strip that away when you're happy with your progress. And because you need to build muscle to balance your body out, I would advise avoiding doing a lot of cardio exercises, as they don't do much to stimulate muscle growth which is what us skinnyfats need! Obviously you can still do them, but only use it to supplement your lifting workouts.

If you're up to it, I highly recommend reading up on 5x5 or Starting Strength if you're interested in lifting. I wish I had started sooner to be honest. The only pain is having to count calories and making sure you get enough protein and sleep. It's intimidating, but if I can do it, anyone can! Promise!

No. 84693

File: 1528594176690.jpg (34.2 KB, 700x525, Gallstones.jpg)

So about a year ago I had my gallbladder removed cause gallstones
(I landed in the ER, turns out there was a letter at my house that same day from my doc about my last ultrasound showing them lol bad timing, postal service)

Anyway, point being, I've been taking it easy, busy with work, but I'm starting to get pudgy

So I'm going to start looking into, but also want person-to-person advice, working out/dieting specifically without a galbladder.

No. 84825

I’ve been going to the gym nearly 4-5 days a week for the last two months but I feel like I have little progress with my arms compared to my legs. I’m 114 lbs at 5’ 3”, my legs are solid but my triceps have bingo wings.

The gym has a rowing machine and an endless rope pulley but I’m not sure what else I should be doing to help my arms. Any tips?

No. 84827

Try using free weights more often if you don't already.

Just look up some basic routines/exercises and decide what you're most comfortable with.

Women also develop upper body strength more slowly than men, so keep that in mind and be patient.

No. 84840

Is keto 100% a meme diet? I've been considering going low carb with high fat for satiety (and also because I binge on carbs way more easily lol). Do you actually lose more fat when you don't eat carbs or sugar?

No. 84863

It sounds like it’s effective for people who weigh a lot or spend most of the day sedentary. I don’t see it working well for someone who is at a normal weight or moderately active, since they would need carbs for energy

No. 84874

You lose weight on keto because protein and fat are more filling than carbs so most people naturally eat less on keto than they would on a heavy carb diet. Fatty acids also generate more ATP than carbohydrates when broken down in cellular respiration.

Ultimately it all comes down to calorie deficit.

No. 84923

Is it possible to gain muscle while ana? I've been working out recently and mostly ingest high-protein food. I'm trying to develop abs and maintain my butt muscles because I'm hoping (?) that by working them out, the muscle there will be eaten away last. My legs have always been toned because I used to be a runner, but now that I've been losing weight, I'm wondering what basic leg exercises I should invest in so they don't become limp in appearance.

No. 85419

Does s/o know a good exercise for reducing/preventing thigh rubbing?
I nearly love my Body size now but in sommer I can't wear skirts and Dresses without Long panties or tights.

No. 85542

File: 1529212225015.jpg (36.25 KB, 488x488, 14774551.jpg)

Not an exercise, but try Monistat anti-chafing gel, or another brand. I use this brand because it also helps me avoid getting ingrowns, but others are probably fine, too.

No. 85543

bio-oil is doing wonders for me.

No. 85701

Spot reduction doesn't work, so no. If anything, working out your thighs will make them bigger, giving you more thigh rubbing.

No. 85762

Late reply, but no. Your body requires you to eat above your daily caloric requirements for you to build muscle. Eating less than that, and I am assuming you are as you said you are anorexic, you wont be building any muscle and will more than likely be damaging your growth in the long run. Your body will be burning through your fat reserves and your muscle mass will be up next. At that stage, you will suffer with severe muscle atrophy (muscle break down) and end up looking droopy and saggy, much like a skinny melted candle.

You can exercise to keep your muscles and bones working, but if you're severely under eating, then there's no chance in hell you will hold onto that muscle. Food fuels everything and if you're withholding that, your body is only going to do one thing and that is eat up all of your fat and then your muscle.

I was like you when I was a teenager and had severe eating issues to the point where I was 77lbs at 5'7 tall. I am now in my late 20s and paying for what I put my body through. I've been at the gym for a year now but only started eating properly and training 6 months ago. My stomach muscles are in bits - I look like I've had 2 children when I've had 0 - my lower legs look terrible and I'm all-over skinnyfat. I am now eating 2500 cals a day to bulk and putting on the small amount of fat that I have while building muscle is very triggering, I know that I will get rid of it one day during a cut period. It's really hard.

Tl;dr No. You need to eat at a healthy maintenance or surplus to keep or build muscle. Try calculating your TDEE and then looking at what you should be eating. https://bioketo.com/macro-calculator/ is what I use.

No. 106409

File: 1548334936802.jpg (46.69 KB, 396x694, b336bf61250dc5a4e97112691cbc62…)

Not sure if I should post here or in th fashion thread but here it goes:

Where do you guys buy your workout clothes? I'm from EU so I buy from H&M and New Yorker, their stuff is alright and also affordable but their section is REALLY small. :/

Are there any other brands that I might be able to buy online? Reebok, Nike, UA, Zoe, Gymshark are just way too expensive at the moment despite going to the gym daily.

I just want more cute workout clothes without breaking the bank. :( and yes I know I can wear just regular shirts and leggings which I do, but still…

No. 106410

I get my gym clothes from grocery stores in that section with all kinds of random junk lol. Where are you from?

No. 106411

The Balkans, Croatia more specifically. Sadly the active wear sections are rather small here.

No. 106412

Gap (their Fit section) actually has good quality workout clothes, I'm sure you could order from them online. They're always have sales! My favorite leggings are from there.

No. 106432

Thanks, I'll look into it (:

No. 106449

File: 1548374355615.jpg (197.2 KB, 1080x1350, mc.jpg)

anyone on here aiming for a more muscular body? just curious considering it seems like most people on here want to be skinny
>tfw can't achieve dream body without steroids or photoshop

No. 106484

I am and it's hard af since I'm cheap and really hate giving money for food.
But my baby quads are starting to show so I'm really happy

No. 107974

File: 1549925633663.gif (650.06 KB, 500x281, source.gif)

I don't know where else to put this and I guess this should be an appropriate place for it. But I've literally been obese all my life (literally no excuses from me I've just been lazy af) I've seen my gyno maybe two months ago and I seen my current weight and I don't know whats different but it really lit a fire under my ass. Since then I've been working on becoming healthier/fitter and I've actually be keeping up with it. For the first in forever I think I'm finally comfortable in my body. I don't see my gyno again in three months and I'm not going to weigh myself until then to see how far I've actually gotten. But I see a difference in my face and the way my clothes fit me. Even my boyfriend says he can see I've lost a lot of weight (though I feel like he's exaggerating a bit). I'm happy that I'm actually one of those girls who actually likes going to the gym!(I go after work 5-6 times a week). I don't know I'm proud of myself.. I was tired of being fat and making excuses on why I can't change that.

No. 107976

What's a good way to make an inverted triangle body look more proportionate? Like help my thighs look rounder and bust area/shoulders look less wide?
I got a gym membership recently and I've been loving using the row machine, I'm not sure if that'll bulk up my chest and make me look more inverted triangley kek

No. 107977

why would you work out your arms to make them smaller? lul
do squats, lunges and deadlifts

No. 107978

That's the thing lol I just like rowing for, not even for exercise it's just fun.
I'll be sure to do more squats and lunges. Need to work on deadlifts as well. I don't think I'm doing them right.

No. 107979

I posted this in the wrong thread bc I'm dense lol

I stopped smoking weed and eating candy literally every day, started doing a 6-minute ab routine, and stationary-cycling for 20 minutes daily. I allow myself rest and cheat days here and there, but since the workouts aren't super intense, I try to do them every day.
I don't have a scale at home but at my last doctor's appointment when they weighed me I learned that I lost 10lbs. just from eating less bullshit and exercising. I'm a womanlet so this is a visibly apparent change. I'd like to lose around 5 more pounds and maintain after that. This is the longest run I've had at working out in my life.
The only downside is that I'm smoking more cigarettes every day since quitting weed, so that's something I need to work on next. I shudder to imagine what my lungs look like.

No. 107980

How do I get abs? My old job toned and buffed my arms and built my biceps like hell and it honestly looks and feels good.

I feel like I want to tone my stomach now too but no clue where to start.

No. 107981

Also sorry for my english im on drugs

No. 107990

How the fuck do you do powercleans? I'm switching programs because it's tiring me out, and I checked out the Texas Program which is less intensive, but man, power cleans are something I've never done. I can't find good short videos, and I don't have time to watch the good, long ones.

No. 107993

burn fat with cardio and build muscle with weight training

No. 107995

cardio burns more fat, idiot.

also it's difficult for women to get abs unless they have an extemely lean diet.

No. 107998

Uhhh didn't >>107993 say to burn fat with cardio? Why are you pissy?

No. 108000

I'm assuming you mean visible abs.

- Eat low carb and avoid fizzy drinks. It will reduce bloat and make your stomach look nicer depending on your current size
- Do lots of ab exercises and maybe some back exercises to complement the rest, which can be easily done at home
- Get your BF% down to around 20
- No, you don't need protein shakes

I think anon meant weight lifting burns more fat

No. 108055

>cardio burns more fat
that's what i said…
you can't have abs with a fat belly

No. 108121

dif euro anon, but the grocery store fitness pants ime fit terribly and are NOT squat friendly. A lot of them seem to be really sheer if you bend over. Propbably okay if youre running or doing yoga in a darkish classroom but not for most gym workouts.

personally i wait for department stores to have big clearances and buy them from brand names when theyre marked down a ton. Myprotein sometimes has huge sales too (i bought mine for 13 and 17 euros). January was a good time because most places had additional off clearance.

to be fair if thats carrie june she was/is on anavar. A lot of influncers who claim natty arent or they use SARMS because its not banned/drug tested yet.
Im working on a muscular body though nad its hard because i dont want to physically eat so much. I already feel like im eating a ton and eating a bunch of protein just makes me feel full all of the time. Ive noticed my quads and butt have gotten bigger and i havent even touched meme butt routines, just stuck to compound exercises and good mornings.

No. 108169

Okay idk if this is okay to ask since I’m not doing any fitness stuff yet but I would like to.

I’ve just recently overcome some severe health issues due to which I’ve barely left my bed ever. I can take short, calm walks for up to ~30 minutes (maybe a bit more) but that’s about it. I’d like to get started with some cardio but even from light stuff like walking up stairs my heart beats incredibly fast (about 100-120bpm) and strong and I feel like I might faint.
Every beginners guide kinda stuff is way, WAY too intense for me so maybe anyone on here knows anything I can do to get started?

Also, if relevant, I’m not fat. 5’8’’ and about 120lbs.

No. 108187

If you're recovering from serious health problems you need to consult your doctor before starting a workout program. No one here is qualified enough to advise you for something like that.

No. 108376

My weight is usually anywhere around 95 to 103 lbs at 5'7". (I don't have a scale with me at school, but judging from how I look and how I've been eating, I'd guess it's on the lower end right now). I look and feel grotesque. I'm not active, obviously I have no muscle tone and I constantly feel weak and fatigued. Don't know where to start with fixing things - the gym? My diet? I also feel less motivated to do anything about my health because of people telling me how lucky I am that I'm so thin. Physically I don't feel good, but the sick part of my brain tells me I'm doing something right. I know if I was overweight instead of under I'd be doing everything in my power to change. Anyway, what should I eat and how should I change my eating/exercise habits to gain weight in a healthy manner?

No. 108382

I was in the same boat, it takes some time but it's possible to gain without gaining too much fat.

If it's safe for you, you can try to count calories. Calculate your tdee online and put it into an app like my fitness pal.
Food wise you can eat pretty much anything in moderation, just try to stay away from too much junk food. Also weight gain shakes are pretty good.

You can find online a lot of beginner programs, you just have to google it.

No. 108398

i worked out pretty good at the gym yesterday, but i had the worst cramps afterwards, like completely similar to how i feel when i start my period. the thing is i swear i stretched good enough beforehand.

my health goals are going pretty good. i'm mostly working out to relieve stress and energy because i relapsed on having panic attacks. My anxiety feeds on excess energy. i usually have it really bad while exercising and it makes me feel foggy in the brain and brings weird thoughts, but if i basically ignore it and keep working out, it fades away and the rest of my day is minimally stressful.

on top of this, i used to weigh 185 a few months ago and now i'm down to about 165, just at the line of having an overweight BMI. I'm hoping to get more toned as well so my clothes look nicer on me.

what do anons do if they can't make it to the gym? i have two back to back 14 hour work days every week and my two hours of free time before bed are for taking a bath and relaxation. people say working out before sleep just messes up your sleep schedule, so i'm not risking that.
i'm thinking i might have a few minutes during my break at work to do a couple jumping jacks. something at least. the thing is the only place i have privacy is in the bathroom at work.

No. 108403

Honestly I do just dance haha it's a fun way to exercise. But you could also just do workout videos on youtube.

No. 108455

>the only place i have privacy is in the bathroom at work

You could do high knees, push ups against the wall, squats, chair pose, eagle pose, tree pose or any other standing yoga poses for balance and core strength

No. 111047

I’ve been looking online for an answer but I keep getting completely different answers.

If I want to gain muscle do I need to hit my goal weight first and then work on my gains? Or will I slim down when lifting?

I’ve never exercised in my life and i’m In my mid-20s.

No. 111048

Grain of salt since I started off CHONK, but without that hurdle it should work like this:
If you're starting off skinny just start lifting and eat OVER your tdee a bit with high intake of protein (0.8 grams/lbs of body weight or more). You will gain weight, and if you stick to whatever routine you choose it will mostly be muscle. Once you're happy with the muscle, you can cut the fat by keeping up your routine while cutting calories (try to keep the protein up to preserve muscle though) and doing extra cardio.

I'm not a bodybuilder but…at least know that no, you don't need to get chubby first lmao. If you are overweight you will lose weight though. I lost 30 lbs pretty fast.

No. 111051

Whoops forgot. Should add after cutting, you rinse and repeat. Continuously add more weight during bulking into oblivion (adding it while cutting isn't recommended from what I can tell? could be wrong, but I don't). Or until you reach your goals, then you can maintain.

No. 111065

It really depends on your current size. We'll be able to help you more if you can tell us your height/weight.

But try to look up recomping, it sounds like what you're looking for

No. 111083

been doing weight training for about 3 weeks now. already lost 10lbs! just looking to get 4in off my waist and i'll be golden, girls!

No. 111111

Recomping is what I'm looking for thanks!

I'm 5'9 at 145 lbs. It's "healthy" BMI but as I've said I haven't worked out before and I'm flabby. I'd like to lose fat and gain muscle.

I considered getting my weight down to 130s first, but I don't know if that will happen when I start lifting.

To be clear, I'm afraid of gaining weight and not gaining muscle when I start.

No. 111121

Nice get.

DON'T eat more than your tdee. Just add more protein(like 120g per day) and cut down on carbs when you start lifting

No. 111142

What exactly should I be doing at the gym? I’m not focusing on weight loss or aesthetics right now because I’m starting from ground zero, I can barely bicep curl 30 pounds. Right now I start off with 30 minutes on the elliptical doing a hill program, and I do 30 minutes on weights, I dick around doing 3 sets of 10 reps on each. Is this okay? I just want to build up some semblance strength and muscle and comfort in a gym setting because I haven’t done this since highschool and I’m nervous.

No. 111143

Recomping is more useful if you already have a muscular base and you are out of the noob gains phase. If I were you I'd slow bulk for a few months to make use of the noob gains phase and quickly gain a lot of strength and muscle, then do a cut. After that you can recomp since your progress will already have slowed down significantly anyway.

No. 111145

http://www.canditotraininghq.com/free-programs/ Download the free Candito Linear program. Just dicking around in the gym won't give you much progress, especially considering you are a woman and you don't get helped out by testosterone.

No. 111151

Thanks. It’s motivating to finally understand where to start.

No. 111156

That’s already pretty what I do, a little more than what I do because I workout my whole body instead of isolating one muscle group a day. I can only go the gym twice a week max right now because of my schedule.

No. 111175

If your goal is to increase strength, then keep doing what you're doing, except add on weight every workout or so. This works really well for lower body ie. squats but for most women, it's harder to increase weights every workout for the upper body.

No. 111176

Oh also, if you're really serious and want to see faster gains, I really do recommend going at least 3 times a week!

No. 111179

I would like to work up to 3 days but at the moment I can't, I can only go to the gym really late (after midnight) and I got a planet fitness membership. Right now I've been doing tuesday and wednesday, I'd like to work up to monday nights too, but I don't want to fuck around and be too sore for the rest of the week. Right now I just want to work on not being so weak, primarily in my arms and back, my legs are where most of my muscle already is. I'll be sure to add on more weight as I go on!

I guess I should've given myself more credit instead of saying I "dick around" at the gym. I thought I had no idea what I was doing, but its reassuring that I'm on the right track.

No. 111180

also i forgot to say thank you for the link! im still bookmarking it for when i need ideas on creating a steady routine.

No. 111222

If you want to build muscle and increase strength, then it's better to do longer cardio after your workout. Starting with 10 minutes to warm up is enough.

No. 111238

i'm fucking huge (like over 250)and coming off one of the worst mistakes of my life (thinking i was trans, being on testosterone for like 5 years). and now i cant seem to lose any fucking weight or curb my appetite. I wasnt exactly small pre-T, but damn i've ballooned and my appetite has spiked to ridiculous levels.

Any good tips to get me back on track for not being a whale and being cute again?

No. 111244

Really? There isn't much difference between going 2 times a week or 3 times a week if you keep the volume the same. There is only about 10% difference while the difference between once a week and twice a week is HUGE. So it really isn't that important to go 3 times a week. What is more important is total volume.

This is called linear progression, don't do this for longer than 3 months if you actually want to get somewhere and don't want to stay in limbo forever.

1. Cardio before lifting is not a good warm-up. It doesn't prepare you for the act of lifting weights. You should lift lighter weights as a warm-up and do mobility drills like arm and hip circles.
2. Best thing is to separate your weight training sessions from your lifting completely. As an example lift in the morning and do cardio in the evening. This way you can give both your all since your glycogen stores get the time to restore in between sessions. Also I wouldn't recommend doing lots of cardio if you want to gain muscle, because you are going to have to eat all those lost calories back.

Also please people in this thread don't do random shit or a ''routine''. You are not going to progress in any way if you don't have a plan on how to do this. There is a science to these things and building muscle is nearly not as easy as losing weight. And please don't follow instagram thots advice, they don't know what they are doing.

Good YouTubers:
Vitruvian Physique
Omar Isuf
Alan Thrall
Juggernaut Training Systems

No. 111245

Okay I am going to treat this case like a woman who has gone on a steroid cycle. Your own hormone production has probably tanked and needs some pct (post cycle therapy). Women already wreck their natural levels if they do it for 1 year, never mind for 5 years. Try some hormone balancing supplements, Idk where you live so I don't know what to recommend to you.
I think you first need to get your hormones in check before you can start to lose weight, it's not your fault. Your body is just not cooperating because it is still trying to adjust.

No. 111249

>linear progression
>don't do this for longer than 3 months if you actually want to get somewhere
>and don't want to stay in limbo forever

Can you explain to me why? I'm still doing a LP program and seeing results. I don't think I'll stop until I can't linearly progress anymore.

No. 111284

Adding to what this poster said, I think a doctor might be able to prescribe something to help you get back to a more normal hormone balance.

No. 111485

There was a woman with a wart on her foot right in front of me in pilates class. Absolutely disgusting, I guess it's about time I buy my own mat anyways.

Any recommendations for which mat I should get? Preferably something that works for both pilates and yoga. I have super sweaty hands so I slip easily

No. 111497

Doing linear progression for too long slows down progress and makes it more likely for you to get imbalances or suffer an injury.

No. 111575

Hi girls. I started getting into bodybuilding about 2 weeks ago, so obviously no visible results yet but I wanted to ask you all if I'm on the right track. I'm 5'3" 124 lbs, 29% body fat and an endomorph with most of my fat in my boobs and some in the midsection. I've only been exercising regularly for 2 months, and I can manage 45 minutes at the gym 4 times a week. 30 min weights and 15 cardio. I tried 5 days but it was too tiring for me. I try to eat between 1600-2000 calories a day, 80% healthy, 100+g protein a day, no diet restrictions besides dairy. But I don't count calories, just macros due to history of EDNOS binging/ restriction.

No. 111627

File: 1553339535931.gif (4.92 MB, 480x480, 1515177748_giphy (1).gif)

tfw when you help and motivate your bf to get in better shape and work out but with in a week he starts out lifting you

I mean I knew he was gonna start stronger then me at some point but it took him just a month what I had spent years for

No. 111628

LMAO I know that feeling. I think it's just easier for men to tone up.
I've been working out for almost 3 months and my boyfriend mentioned he's been starting to do planks around the house every morning for about a week and you can definitely see a difference. Like, he's been doing shit for only 10 minutes at a time and I gotta do something for 45 minutes every other day to even get results.

No. 111632

Never realised how much money I had to spend on active wear when being fit and healthy became a lifestyle, especially with all the changes happening to my body

No. 111634

month not week

No. 111637

Same, my friend (male) started crossfit at the start of last year and he's already looking super muscular, big and is strong af. I started like 3 years ago, and sure I look "toned" but I still look like a twig next to him.

Really sucks ass

No. 111642

Hm theres a class that starts in april for adult beginners maybe I should try it out

No. 111645

I’m 5’4” and 96lbs but I have horrible (probs not that bad but it looks rotten to me) cellulite on my legs. I used to be very athletic and muscular, but I have been struggling with mental health after my brother died and lost a lot of weight. I don’t know if the cellulite is from my muscles break down or what. I was never very heavy, probably at my heaviest 120ish when I was training a lot.

My question is, would excercising help with this cellulite issue, and if so, could anyone recommend excercises to do that would help?


No. 111646

Why would you encourage him to work out if him being stronger than you bothers you?

No. 111648

Strength training. Some amount of cellulite is normal tho

I think anon isn't bothered that he's stronger, but rather that he progressed so fast

No. 111649

as >>111648 said I'm not bothered that he became he stronger then me and I knew he was gonna become stronger then me
I didn't know it would be that quick

No. 111651

Has anyone had any experience with compression clothing?
I decided to try some calf sleeves that were on sale because I kept getting soreness in my lower legs after exercising. They do work for that, I can hike and run a few extra miles, they also help with squats. What I've also noticed is that my calves have become much more toned faster than the rest of my legs. Even when I take them off the difference is noticeable. I've searched around on the internet to see if there's any confirmation that compression clothing helps with toning and most sites say it's bullshit.
Has anyone had a similar experience? I'm wondering if it's worth buying compression clothing for the rest of my body.

No. 111653

You mention hiking so I wonder if you just do lots of hilly running which might have worked your calves proportionally more?

No. 111659

I don't know why you're so surprised. Men naturally have more testosterone than women. This is a fact. A friend of mine who is more or less my weight (~125lbs) can lift more than I can, even though he's objectively skinny for a 5'7 dude. I understand the annoyance tho.

No. 111689

He worked hard I admit that but he still ate junk food and didn't care about his diet and before this he was kinda of a couch potato
very skinny and never worked out or played sports
but still with in a month he was stronger
its disheartening

No. 111703

Is it possible to be gaining weight from over-exercising? I'm exercising 6 times a week (3 days a week I do strength training/body-weight exercises/pilates/HIIT combo and 3 days a week a do a one-hour cardio session on my stationary bike). I'm on a pretty strict diet, eating around 1200 - 1500 calories a day, and eating a lot of protein. Yet my weight loss is not progressing and now I've even been gaining weight these past two weeks. When googling, I read something about too much exercise causing inflammation in the body, which then causes weight gain, but is this true? Should I cut down on my exercising? I'm afraid the weight gain would get even worse then though, sigh, as I'm pretty sedentary otherwise.

No. 111704

Should I even try to bother getting a smaller waist? I'm 34-25.5-36 and I'm 5'9" and 118 lbs. I'd like to have a smaller waist, but I feel like I'm at my peak, you know? Is there anything I can do?

No. 111707

Sure it might be some freak medical thing, but it's probably just faulty tracking. You're eating more than you think you are, or you're not exerting yourself as much as you think you are when you're exercising. Measure things with a food scale instead of approximating, and don't count calories burned while exercising because everyone always overestimates it.

No. 111712

Keto diet. The food you have to eat on a keto diet is satisfying and satietogenic. It will also help your hormones because the fat and protein you will be eating are rich sources of amino acids. Amino acids are the precursors that your body needs to synthesise hormones and neurotransmitters. You might be deficient in micronutrients, this could be why you're feeling hungry all the time. You can get this checked by speaking with your doctor.

You could be gaining muscle mass which will appear to level off weight loss. Don't rely purely on scales to track your progress. If your scale has a body fat percentage calculator you can try using that. A tape measure also works.

No. 111733

How do I recover muscle? I was severely eating disordered and lost most of my muscle mass. For most exercises and gym equipment, I have to go weightless (using only a bar), and even then, I can't lift some stuff. I find it difficult to even do "girl" pushups. I'm so lost. With such poor health, how many reps am I supposed to aim for? What areas should I target first to gain enough strength other exercises would become easier?

No. 111748

I come from a similar background, the first month literally anything will help you gain muscle, as long as you eat enough for them to come back.
Just do what you can really, don't bother with pushups just yet if you can only bench press the bar.
I think strength and hypertrophy would be a good goal for you. Just do whatever you can.

No. 111752

I've been increasing my strength and flexibility from start basically. I find the best thing to do is focus on your form rather than reps. When I use to do reps I'd be more focused on hitting the target and would do loads of dodgy movements thinking meh. Since slowing down and focusing on my movements the improvements are coming along nicely. I really find stretching and learning how to hold yourself in correct posture really helps too. God even just stretching my neck properly felt amazing I've seriously been walking around so stiff without realising.

No. 111958

Any anons familiar with heavy weight lifting that could give me some advice? So I'm at a low BMI of 18 - classic skinny fat body. I've joined a gym the past month and my goal is to build up muscle. I've read that it's necessary to eat roughly 1g of protein per pound, which I'm (just about) doing. I work out 3 days a week currently, doing just compound lifts at low reps but heavy weights. Working on form etc.

So as I'm currently eating above my TDEE by 500~ calories, I'm going to put on weight. My fear is that…"am I working hard enough for this to translate to muscle and not body fat". I used to be heavier than I am now and slowly lost the weight over a few years by just regulating my diet, so suddenly increasing it makes me nervous.

Will I be good if I eat high protein? Currently working on eating 55% carbs, 25% portein and 25% fat. Should I drop carbs to 50% and up protein to 30%? Then I would be eating slightly more protein in grams than my current body weight, but that's okay? Am I overthinking all this? I haven't noticed a particular change to my overall body shape but I do feel 'bloated' all the time (because I'm eating more I guess)…which does not help my paranoia that I'm not working hard enough at the gym to justify the calorie increase.

Anybody who's been through that beginner weight lifting stage, can you share your wisdom? Thanks…

No. 111960

You'll be fine, just keep lifting and eating enough - ou're not going to just balloon overnight. It's a slow af process to build muscle tho

No. 112531

I used flat shoes instead of running shoes for weight lifting for the first time ever yesterday and holy shit the difference is mind blowing

No. 112535

File: 1554455424634.jpg (78.01 KB, 640x640, ac0b548c95b0f77e7795b22f06bd03…)

Any tips on how to hit my quads better?

I'm already doing lunges, front squats and leg extensions but I feel like I never hit them properly. Should I just go heavier?

No. 112564

Get a pair of adidas powerlift. They're a lot cheaper than the Romaleos while providing the same benefits. The 3.1 version is currently on sale.

No. 112690

Do squat jumps and jumping lunges. it'll make your quads cry.

No. 112696

walking lunges with dumbbells, wall sits, jumping squats (changing sides!) and lunge pulses. Also be sure to check your form!

No. 112698

water retention from starting a new exercise regimen! This is really normal and should start to drop off. I usually only use a tape measure for the first month/6 weeks of a new workout plan since the water retention from your muscles repairing themselves and getting stronger is a little demoralizing, but the proof is in the measurements shrinking/growing where you want (for me glute hypertrophy aka bigger hip measurement but shrinking waist.) You're for sure not gaining fat eating 1200 a day unless you're like 4'4" or something, but weight fluctuates like a mofo especially in active and athletic women

No. 112699

Romaleos and Powerlifts really aren't the same thing. The heel height is totally different. You're comparing one of the highest heels with one of the lowest. Also, that has nothing to do with what anon is talking about. She's been lifting in running shoes, which compress under load, causing instability. Switching to flat shoes means better stability and control of the bar, as well as now being able to bring foot drive into the mix. If she can lift well in a fully flat shoe like Chucks, she probably should, unless maybe if she's doing olympics. If she wants to try an elevated heel for some reason (really not any benefit for someone who has the mobility to hit squat depth without it), she can easily put her heels up on a 2.5 or 5 plate for free to find the minimum height needed to reach depth.

No. 112708

File: 1554708590374.jpg (14.78 KB, 650x650, Vengeance_2.jpg)

I used my old Nfinity Vengeance shoes. The outsole is a grip around the bottom edges and doesn't have any height to it. It's just a pad shaped like the bottom of my foot at this point

No. 112841

The main thing when picking shoes for weightlifting is that you don't want a squishy sole. Anything compressible is a no-go. Look at it similarly to comparing standing on a wooden floor vs standing on a bed. Since a squishy bed moves and shifts under you, it's a lot harder to hold your balance, especially when you're supporting a bar full of weight. The only 'advantage' a raised heel brings is if you don't have the posterior flexibility (hamstrings, calves, Achilles) to reach proper squat depth (crease of your hip even with or lower than your knee, don't go by your thigh being parallel to the floor) without letting your heels pop up. If those shoes don't compress and you can get all the way down with your feet flat on the ground and without your back curving down at the bottom ("butt wink"), you're good to go.

No. 113597

Not sure if this is relevant (but since work out /running shoes have to comfy then maybe) but I’m starting a hospital job with 12 hour shifts and not sure which would be the most comfortable long wear shoe. Any tips ladies?

No. 118133

File: 1562116124636.jpg (32.89 KB, 354x573, thiccccccccccccccccccc.jpg)

I have a really weird goal so bear with me.

I've almost always been extremely obese, except one time I managed to get down to a healthy bmi weight of 145, but I felt gross my tits got smaller my thighs were smaller and I just didn't like the way i looked. Now I'm 297 pounds and I love pretty much everything about my body except for my spare tire stomach and some cellulite and how out of shape I am on the inside.

What I really want is to basically keep everything the same except turn all the fat on my arms and thighs into muscle of the same size and get either a rock hard stomach that's a little smaller or abs if it's possible.
I just pretty much don't know what all to do. My plan so far is to eat a lot of fish, avocados, chicken breast, and steaks and vegetables to make sure I have enough protein and calories to keep my weight while building muscle.
I pretty much know nothing aside from lifting weights builds arm muscles and sit ups will give me abs, so I'm open to pretty much any advice, and I'm pretty excited!
I've never told anyone but I've always admired those old body builders from the 70s like Arnold and the hulk. I want to be able to lift a car one day.
(oh yeah the heart disease, cholesterol,greater risk of health problems in general yadda yadda doesn't matter I know I'm going to die at 40 all that matters is getting viewable results and strength)

No. 118135

File: 1562118000796.jpg (158.03 KB, 1280x720, charbear1213.jpg)

If you know zilch you're probably best off just going to a gym first and hiring a trainer to set you on track towards your goals as well as to make sure your form is correct.
Otherwise, some prior research can easily be done online. I personally started out watching fitness vids on youtube from many assorted channels because it's both inspiring and offers diverse points of view. Also /fit/ can unironically help you when you're just starting out, at least with their sticky links.
You also mentioned liking Arnold, have you watched his documentary from 1977? Tips from the man himself.

Anyway, we have similar goals since I also want to be as strong as possible. Beefy but squishy or "strong fat" like pic related is the look I'm aiming for since I know I don't have the bone structure to be the super petite ideal.
I hope we can both reach our goals!

No. 118136

1977? the Pumping Iron one?
haha I used to watch it like every day.
I don't have any money for all that(personal trainers and gyms are pretty expensive right?) and I wanted to do it on my own for my own pride so I guess research it is. Do you have any youtube videos you could recommend me since we're working towards the same stuff?
And Good luck to you, anon!

No. 118145

I like the vids this girl makes! She's a powerlifter and has some on form/her routine/etc. too on her channel. Bodybuilding.com's youtube channel also puts out informative videos.
Sadly the gym itself (without trainer) is a must if strength is what you want unless you have a home gym already. But there are cheaper gyms, you'll just have to look them up in your area. Personally I'm lucky since I'm in uni and part of my tuition pays for the gym regardless.

No. 118157

Are water aerobics a meme?

What excercise should I try out if I am:
1. extremely thin, have zero musce mass and would like to keep gains to a minimum, keep the same size just become more toned/firm.
2. extremely weak also, never had any resistance training, tire out really fast.
3. want more stamina so I can actually run for more than a minute to catch up with buses for example.
4. tried yoga and can't hold most poses for a required tme for a beginner.

The water aerobics thing is because I've seen pregnant women and elderly do it in movies and that seems like a similar starting point health-wise for me. I also have more access to a pool than to a gym with a non-weight-training-based equipment.

tl;dr My body is utter shit, I never really excercised in my life and I want something really simple to start and eventually branch out into something that will keep me healthy, but won't make me buff in the slightest.

On the other hand, what is a good way to learn swimming? Hiring an instructor in a pool? I seem to be doing a lot of things wrong since no matter how many times I tried on my own, I just sink. It's a huge fucking shame to me since I really enjoy being in water.

No. 118158

Anon, no offense, but 297 lbs is not good for you and building a lot of muscle while staying the same weight is hard. It'd be much easier to bulk up if you cut, then bulk.

No. 118159

private trainers yes, gyms no. planet fitness is 10 bucks a month, has lots of machines and a no judgement policy.
weird goal, but i kinda dig it. you have to keep in mind that most huge men like Arnold in his prime did a lot of anabolic steroids and that means extremely high testosterone, which females have a fraction of what a roided up bodybuilder has.
keeping this in mind, and that muscle is objectively smaller than fat (when compared weight wise), you shouldn't focus on the scale. hell, ditch the scale entirely. Eat lots of good proteins as you mentioned, carbs before working out for a good energy boost and some protein after too. i eat boiled eggs pretty much, they're dirt cheap.
also for inspo what do you think of Penny Underboob or professional olympic powerlifting women? is the latter your preferred body type? Also, where your body stores fat is mostly genetics, so you can't really change that unless you go full momokun or whatever and get lipo

No. 118160

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Abs are made in the kitchen not in the gym. If you want visible abs you need low body fat. No amount of sit ups will change that. If you're going for strength then pic related is the goal. Bonica Brown has taken the gold in all the biggest power lifting contests since 2014.

No. 119688

Don't get scared about weight lifting. You won't bulk up. It takes a lot of work, a specific diet and hormones for women to get bulky. Even then it doesn't do much. You'll get stronger without bulking.
As for cardio start small. I started by just doing a fast walk on the treadmill for 2 minutes (with a 6% incline) and then jogged for a minute and then back to the fast walk. Over time you will build up your endurance. I've been at it for a couple of weeks and now I can jog for 2 minutes.

No. 119692

Does anyone have any exercise recommendations for the lower back, preferably weighted?

I try to do back extensions but I don't like them much (my lower back gets tight and it hurts rather than the usual burn, might be due scoliosis) and the non weighted stuff feels like it's not challenging enough.

No. 119817

this is a dumb question, but how do you know if you're actually engaging your core? when i'm doing yoga or sit-ups or something that requires core strength, i always feel like i'm straining my neck too much, or that my core isn't strong enough at all. i have no idea what the "right" feeling is.
last time i did a plank and it kind of felt like i was sucking my stomach fat in and keeping it close to the bottom of my abdomen. am i supposed to be flexing higher, closer to my mid-torso/belly-button?

No. 119844

You should feel a burning sensation in your core as your are doing the plank/getting through a set of sit ups. I used to have the same problem with crunches. I found keeping my hands on either side of my head with the fingertips barely touching my head helped train my to not strain my neck. You just need to keep checking on your form in a mirror or even record yourself just so you can see

No. 119950

File: 1563939089038.jpg (6.62 KB, 194x260, 1fe4cf36202d6f029d8b2db8e8533b…)

I'm 5'4 and ~120 lbs but I have some of the worst cottage cheese thighs I've ever seen, the kind you usually see in very overweight women. I feel so dumb for not knowing the basics of working out, but what kind of exercise could I do everyday to target my inner thigh area? I can confidently say my thighs look worse than 85% of women my age (I'm mid 20's now but they have always looked terrible). They're REALLY bad, any advice would be appreciated :(

No. 119951

File: 1563939439980.jpeg (234.82 KB, 1125x363, FC44D4A0-3DDF-41B6-807C-94AA1F…)

I’m your height and bottom heavy.

Do this if you want really long legs cardio based

For Instagram style (big butt thick but muscly) try weightlifting it will tone faster

No. 119956

What this >>119951 anon has offered works for sure. I am also 5'4" and 120 pounds with thighs that are extreemely prone to cellulite. I only recently started to get rid of it by doing bottom focused pilates!

Pilates can be intense. Don't over exert yourself. It'll be harder to keep a routine if you go too hard too fast.

No. 119965

Do you have any Pilates routines you recommend ?

No. 121203

I‘m slowly starting to get back into any kind of excercise and did some yoga yesterday. Some of the excercises focused on the neck/shoulder area, so now I’m a bit sore, which is fine.
What kinda bugs me though is that I get the usual dizziness I know from when I have a stiff neck. Not the ‘I’m about to pass out’-low blood pressure-kind, it feels more like I’ve spun too much.
It makes me think that I did something wrong or that my posture is bad. Or could it still be normal after training those muscles when I generally have a bad posture in everyday life?

(I’m kinda pms-ing too though which makes me more prone to tense muscles and neck stiffness, so idk. It’s just annoying because I’ll suddenly get dizzy out of nowhere and start walking like I’m drunk.)

No. 121223

ntayrt but some of my favorite Pilates teachers on YouTube are Mari Windsor and Kait Coats

No. 121227

That could happen from tensing your neck way too much and not breathing evenly and deeply during challenging poses, paired with your usual posture and tendency to get a stiff neck and dizziness. However the drunk walking thing sounds like pretty intense vertigo which I have only seen in the elderly before so if you continue to get it in the future you should go to a doctor (probably ENT or neurologist)

No. 121409

woah she‘s my body type, shit. Always sucked having all my male friends have more shapely legs than me no matter what weight I was at.

Guess I should just lose some, if I didn‘t have such big tits I‘d be a fridge-like shape.

No. 121410

Any time I try do do exercise which might involve blood going to my head (yoga, pushups, situps even) my head starts to pound and is at risk of some kind of headache. When I‘m straining (moreso with situps) then my neck strains like fuck, though I try and prevent it.

Running can make my head pound. Doing weights, light jogging etc etc. Then if I don‘t stop soon enough the blood pounds harder and harder then at a point I can‘t stop it.

Does anyone know the underlying cause of this? I really want to get fit but it‘s either trigger a headache several times a week (and I have went down that route before) or stay soft.

Is it my neck muscles, some underlying condition, just my physiology?

I‘ve had chronic migraines before, so maybe that ties in.

Anyone with similar who could recommend something that isn‘t the most basic of stretching?

No. 121411

What are your small gym essentials that keep you from being messy and frumpy after the workout? I've started going to gym for the first time in my life and I work out during my lunch break. I'm all over the place, feel incredibly sweaty, messy and inept during and frumpy after, and would like to be more put together. The only thing I use right now is a travel size sea salt spray. I spritz my hair before I put them in a bun and afterwards they look a bit better than regular sweaty-but-dried hair.

No. 121422

Are you low in any vitamins? Could be iron deficiency or something.

No. 121596

This is partially a rant.

I don‘t know why I just keep injuring my dumb body when I exercise!
I try jogging a couple times and get "runners knee", I hike and like I don‘t fully twist my ankle, but it‘s sore to put pressure on for a long time. Do yoga and something happens with my wrist where I can‘t put pressure on it, doing core work while lying down and it hurts like hell around my tailbone area. And I‘m not talking about muscle soreness from growth or anything.

I feel like it‘s something do do with my posture and how I walk, it‘s been mentioned once that both feet kind of point outward, and I have no idea why.

Plus my dumb waddling ass is too poor to hire a PT or anything, and like what if the leg muscles i need to walk correctly (if that even is the problem) are too weak to support me?

I‘d think I was neurotic with the amount of problems, but i can feel this bony bump right to the side of one of my knees right now.

It‘s like the more I exercise the more I damage my body because apparently I can‘t even do that shit right.

No. 121613

You absolutely MUST do WARMING UP before ANY kind of exercise, and absolutely MUST do STRETCHING after ANY kind of exercise.

Anyone who doesn't do both those things every single time risks serious injury.

No. 121630

Anyone doing or have ever done Strong Curves? On the 2nd week currently I really dig the workouts. I think they hit everywhere I'm interested in growing.

By warming up you mean doing some cardio then the workout with lowest possible weight first, yeah? Heard stretching first can do more harm than good.

No. 121631

you don't need to warm up lmao. what is this 90s advice? do you also think you can't eat before swimming, anon?

No. 121632


i’ve heard that dynamic stretching is optimal before working out & that static stretching is good after you’ve finished your work out.

No. 121635

File: 1565897890111.jpeg (40.74 KB, 430x661, imageproxy.jpeg)

My legs look like the ones of the girl on the left (my calves are probably even more bulky) and I hate it so much. I just want skinny legs.
What can I do to make them less muscular? Are massages a meme? Right now I only run, I don't even do any strength exercises yet look so athletic…

No. 121637

This routine fucked up my hip permanently to the point where I needed surgery. I had a genetic predisposition to those types of injuries but still would not recommend.

No. 121639

Her legs look normal. You're also complaining about muscular legs while only running.

If you want to look skinnyfat then stop working out.

No. 121640

Her legs don't even look muscular though. Besides, defined and shapely calves look nice…Don't know why so many women see chicken legs as the ideal.

No. 121653

No. 121654

Lean legs aren’t a meme we’ve seen them on people from pixies group even though they are fatties.

Pilates or standing 8 hours a day will do this

No. 121667

Not to be rude but you were obviously performing the exercises with poor form if that's the case. Thousands upon thousands of people do those exercises for years without injury. It's not the routine.

No. 122654

I'm sorry if this is a really dumb question but do facial exercises actually work? I've been dealing with ednos since I was in elementary school, up until a few years ago I was extremely underweight. I've gained quite a bit recently in a bid to be healthier but I feel like my face is quite puffy now and I have a double chin I'd really like to get rid of. I'm working on fixing my diet/eating less carbs and sugar but I'm really interested to hear whether or not facial exercises could help this as I feel pretty insecure with how my face looks rn

No. 122655

Lean just means having moderate muscle with low body fat in the area. A woman who is genetically predisposed to gain and carry a large amount of muscle in her legs isn’t going to shrink her legs by doing even more exercises; spot reduction isn’t a thing in that way. I know a few Asian girls with muscular legs like >>121635 and the last thing they need is to further “tone up” their legs with exercises intended to add a modicum of muscle to shrimpy skinnyfats. The hamplanet Pixielocks fans with Gru legs just have shit fat distribution.

No. 122663

Well, it’s impossible to decrease bodyguards just in that area from doing facial exercise, if that’s what you‘re asking. If your body fat percentage stays the same it will at the most be a tiny bit more defined. But more likely you‘ll just end up having muscle below the layer of fat.

To lose fat, even if it’s just meant to be in one specific area, you‘ll have to decrease your overall BFP.

If not that, there’s still chin lipo.

No. 122680

fair enough, thank you for your response anon!!

No. 123441

Advice on beginner level fitness routines? I’m flabby with no muscle at all and have a BMI of 24, I’d like to have a BMI of 20. How often should I exercise to tone up and slim down? I’d like to return to my 54 kg eventually (64 kg currently)

No. 123450

Get some dumbbells. 30 min a week for an arm day. 30 min a week for a leg day. And 30 min a week for a cardio day. Then just start browsing YouTube for dumbbell workouts. Start out by trying to do a bunch of different things until you find something that clicks with you!

I found it’s good to start out easy. You’ll still see/feel some results. I’ve found that is the thing to motivate me to push harder over the years.

No. 123494

File: 1568585960881.jpg (241.31 KB, 1200x1705, samara_weaving.jpg)

I want a brutal red pill about what it actually takes to get "11 abs"

I've searched the internet and asked several people irl, some of who are supposed to be knowledgeable about fitness and everyone seems to say different things leading me to believe no one knows what they're talking about. I know you first must get rid of the fat covering your muscles since no matter how strong your core is it will not be seen if it's covered by belly fat. However is burning fat really the optimal choice if you have no good muscle mass foundation to begin with? Some say lift weights, others say cardio, some say diet, others say genes. The people I immediately discard are the ones saying anything about "targeting belly fat" since spot reduction doesn't exist according to more professional opinions. So what's the truth?

>do you lift weights?

>do you do cardio?
>do you follow "11 abs workout" tutorials on YouTube
>do you strictly monitor your diet forever?
>do you need to have a very specific body type and lucky genes?
>do you need all of the above?
>or more?

I'm not posting k-pop idols since my body type does not resemble theirs. It's closest to pic related and she has the types of abs I want.

No. 123500

So I used to run 30+ miles a week as a teenager. Did required yoga practice in the mornings which incorporated ab work. Had practically no body fat at 95 lbs. Never had abs. I’m fact my belly was almost a bit “puffy” all the time.

Became more into lifting. Still no abs.

Then earlier this year I did keto. Boom. Abs and an hour glass like figure. My stomach looked close to the girl in that picture.

Which makes me think it is some combination of: low body fat, ab strength and cutting out foods that cause inflammation (and therefor bloating)

Genetics will come into play with that last bit, since it will be different from person to person. But for sure that means: limiting sugar to high fiber fruits like berries, cutting out starchy foods including starchy veggies and cutting out dairy (for most people.)

I will also add good posture helps. My stomach looks different when my back muscles are engaged, chest muscles loose, and shoulders back.

No. 123503

Sometimes it's genetic. I don't gain any weight in my upper stomach to the point that I can be carrying a few pounds, a bit curvier and I'll have a "toned" upper stomach area but I'll have a pooch on my lower stomach.

So my advice is lose weight to the point that you have less fat over that area and then do exercises targeting the muscles there.

No. 123505

My sister has ripped abs, I should ask her how she got them but I'm never going to so I didn't see the point. As far as I can tell she eats whatever she wants in moderation (def not a strict, clean diet), I've seen protein powder and fat burner tablets around the house, plus like 10 hrs a week cheerleading and somewhat frequent pt sessions. She's not super into lifting but uses the machines a bit. She has an instathot tier butt/legs too, I think she builds muscle easily and does enough sport that it doesn't take a hardcore diet or gym routine.

No. 123520

Lol that inflammation part is important, but hard considering US food loves overloading on shit that causes said inflammation for belly bloating, weight gain by gylcegeon excessiveness, ect.

No. 123521

Sounds like exercise and a lot of walking will fix this

No. 123541

File: 1568645842462.png (365.09 KB, 648x438, snooker champs.png)

You can't get 11 abs unless you incorporate a lot of cardio in your routing and you keep your diet clean at all times.
It's going to be more difficult to achieve if you have a large chest and broad hips.

No. 124269

File: 1569631615244.jpeg (154.97 KB, 800x682, 7D47225E-2C56-45D1-8544-879A1A…)

Does anyone else have this problem? My legs look like they belong on a 60 year old woman because the fat just sags around the knees. How do I get rid of fat around my knees! I can’t wear cute mini skirts without looking like a pudgy toddler

No. 124273

I have this too, anon. Although I think bone structure has a lot to do with it as well (same as the hip dip issue). Personally my mom had similar distribution even when she was very athletic in her youth so I just have trash genes when it comes to legs. When I touch my knees I can even feel that the joints are just slightly more inward than they "should" be.
Accept your ugly legs anon!! Or get really strong so people feel threatened when they're exposed.

No. 124276

No. 124277

Broad hipped/hourglass shaped Anon here with ab lines. I don't mean to come off as humblebraggy but what I did is vacuum exercises or the "sucking in" thing, I also just ate a normal diet, like not too much, not too little but very nutritious, I like the Mediterranean diet but I do have my days where I want soda and junk but my metabolism is fast so it may be harder for those with slow metabolisms. I also have lots of sex like 2-3 times every other day or every three days or whenever my bf can come over. I only noticed my ab lines coming in the more I had sex

No. 124305

Is this just to improve circulation to the legs? It doesn’t seem to be strength training

No. 152316

2021 you gonna get that body.

No. 152584

Does anyone else hate cardio because it feels like having a panic attack? Like once I get to an intense level I feel like I'm not in control of my body at all and I hate it. Especially running my brain goes "oh we're being chased yes?" and I get overwhelmed with fear.

My goal for the rest of the year is to build up my cardio fitness slowly. It's the best exercise for my mental health so it's ironic I'm too damaged to enjoy doing it.

This morning I did a short cardio kickboxing class, low intensity but still broke a sweat. It's not much but it's a start.

No. 152585

Maybe you can try dancing? I'm sure there are dance routines to music that you enjoy and tons of styles to try! I'm also building up my cardio resistance and aside from walking and running, I love to dance to Just Dance lol

No. 152588

I absolutely felt like this and yes you do just have to retrain your body's associations.
I got into running on a treadmill because I made a really good playlist and concentrated on 'dancing in a straight line', because I love dancing. I made the playlist around the same bpm which helped with that.
I also got into interval training using a skipping rope because the sprinting makes me anxious but you only do it for a minute.

No. 152612

I have a super flabby stomach and lots of back fat but I'm fairly low in weight on the scale (130 lbs at 5'10). I'm limited on what exercise I could do (due to a bad back) so I'm curious if you guys have any suggestions on what exercise I could do? Or diet?

No. 152631

I definitely don't think you should focus on losing weight anon, it sounds like you're already on the lower end of where you should be. Likely just a matter of needing to recomp. I'd follow a basic "clean" diet i.e. not a lot of trans fats or carbs but make sure you're getting enough protein so your body can build more muscle. If there's a place you can swim, that's good for reducing impact. You can also adapt a lot of typical exercises to be more back-friendly, like doing planks instead of crunches or wall sits instead of squats. Incorporating weights into a basic routine will be useful for toning, and you can get some pretty cheap dumbbells.

No. 158284

I like my current body minus my stomach. Its not flat. I dont want to go to the gym or run bc its boring. Could I just do ballet routines from yt and ab workouts? Thats more doable and fun.

No. 158451

Update from >>152584

Thank you both >>152585 >>152588 for your suggestions! I am the most uncoordinated so dancing isn't really my thing, but I looked up interval training, especially HIIT and I love it WAY more than normal cardio!

Vid related is my favourite so far because it's really doable, but I still break a sweat and feel good afterwards. The last few times I did it, I actually was doing a bit extra in the breaks because I felt good, so I guess that means my cardio fitness is actually improving!

I'm so glad I found something that's working because it really helps clear my head and gives me a mood boost to start the day. I literally feel more sane now, I hope I can keep this up.

No. 176328

File: 1616530890491.jpg (7.41 KB, 210x210, 6000200251077.jpg)

Do these under desk bikes even do anything to begin with? Serious question because I'd get one if they did.

No. 176334

>When you are on a bike your body moves up and down to allow your joints to move in the way they were biomechanically designed to. With this the pedals and your ass are both stationary and is restricting your movement. There is no proper form.
I assume the same happens with a full exercise bike? I have the same issue with me knee from time to time. It's still the best way to exercise for me since I can play video games as I pedal away.

No. 176362

I actually got one today but haven't assembled it yet. Will update you tomorrow nonnie

No. 176376

If it raises your heart rate above 110 BPM for long enough (20 or 30 minutes while you exercise) then it's good cardio, otherwise you can still use it to keep your legs moving a bit. Better than nothing.

No. 176383

it will burn calories and keep you moving. obviously you're not gonna end up with a gorgeous toned physique just from that but any exercise is good exercise

No. 176384

File: 1616583553445.jpg (580.33 KB, 1070x1208, Screenshot_20210324-115720_Ins…)

How many of these female fitness influencers are on some kind of roids? I feel like everyone's doing it or they are actually a fitness trainer so they have the time to work out.

Pic not related, I just really like her. Body goals

No. 176398

rena_serenaa on instagram is super short, like 4'10, and looks fit and tough but cute and feminine !

No. 176403

File: 1616602887789.png (1.43 MB, 850x1150, Screen Shot 2021-03-24 at 11.4…)

This is my goals.. Sometimes I just want to be super thin and toned but the muscular, ripped aesthetic is wayy more appealing and will mean I can eat more
But I don't have access to a gym, so I can't do progressive overload. I only have 8lb dumbbells
Do any muscular girls here have recommendations for bodyweight routines I can do that will make me big

No. 176404

omg..goals for me too!!

No. 176411

>>176362, here
This is the one I got, it's called "FlexCycle Exercise Bike" on Amazon. Paid $140 USD for it. Just tested it out and I'm pleased. Lots of metal parts so it feels very sturdy and more expensive than I anticipated. There are 8 difficulty settings and the LCD monitor tracks RPM, Time elapsed, Distance, etc. You can also attach resistance bands to it (a free pair is included) and you can place it on a desk and pedal with your arms too (attachments included.)

No. 176412

File: 1616608115794.jpg (65.87 KB, 1072x999, felexCycle.jpg)

Forgot the image

No. 176423

You can achieve plenty of strength and bulk with body weight or low weights. HIIT and calisthenics are both super effective and can be done at home. The biggest factor when it comes to bulking is what you eat, you need enough calories and protein to build bigger muscles. Figure out your TDEE (https://tdeecalculator.net), add around 300 calories to that number and eat that amount every day. Use MyFitnessPal or some calorie tracking app to figure out how much you're eating. You also need to eat around 1g of protein for every lb of body weight. Whey protein shakes help a lot with both aspects. Bulking amounts tend to be a lot heavier than people expect even if you love food so it's easier to drink your calories. Bananas + peanut butter + milk + whey protein + almonds can give you like 1000 cal and 50+g of protein by itself. Chris Heria has a good at-home workout series, trust me it will be plenty tough with no equipment or your 8lb dumbbells if you're a total newbie.

No. 176426

Just want to add… bulking is slow, doubly so for women. Literally. Men's max muscle gain (assuming natural and not on steroids) is going to be 1-2 lbs a month, women's .5-1 lb. That's distributed across your whole body, you're not immediately going to see jacked armed or legs. You will also gain some fat in the process which could be a positive as it will make you look bigger, but your picrel likely took 5+ years to develop that body, easily. So you need to keep perspective, stay disciplined and be patient if you're serious about putting on muscle. I put about 2" on my ass and arms but it took a year of hard work, regular training and consistent nutrition.

No. 176440

File: 1616623213388.jpg (330.07 KB, 1030x1487, pinn3.jpg)

I have no interest in trying to get an ideal body, but I am interested in preparing my joints for old age. My grandpa is in his 70s and can easily walk and run, but he doesn't really spill the beans as to what he did to be so healthy, aside from never eating anything processed until he became an adult, going on walks and playing outside as a kid. How do I prepare my joints for old age? I don't want to be those old people who can barely physically do anything. I think yoga could work, but what else?

No. 176445

Yoga will help with flexibility, but even lifting light weights could be something you can do. You don't have to get ripped, but lifting weights apparently helps with aging as it forces blood to the brain and bones and strengthens them. It has been said it can also help with things like dementia for that reason. It's a stimulus to the entire body and it is highly receptive of it. Get yourself some adjustable dumbbells, do a bit of stretching and look after your heart.

No. 176450

I really want to get into weightlifting and strength-training, but I'm unsure what routine would be good. Idk if I can got to the gym for at least a year. Even if I do callisthenics, I feel as if it won't be adequate enough in helping me gain muscle, especially when bulking, which could lead me to bulk for no reason at all

No. 176453

File: 1616625635071.jpg (240.13 KB, 601x1600, startbodyweight.jpg)

samefagging but I did pic rel for like 2 months and I sorta stopped, partially because I felt no real sense of progression

No. 176476

So are you saying you followed all the diet protocols expressed in >>176423 and didn't get any stronger or bigger? It doesn't really matter what you "feel" about bulking, it's a science and the exact same thing expressed by this dude who has a great body and fitness professionals everywhere. You're going to gain some fat with the muscle, that's just how the body works. But if you're only eating about 300 cal over your maintenance, it's not going to be a crazy amount and will look good with the additional muscle you build. You can do a cut afterwards if you want to slim down again but that shoulder be say, 6 months after you start not two. Like I said, building muscle is hard, you are not going to get huge after two months. I wish it was that easy. I can't really see all your exercises but imo just go to Chris' page or search YT for whatever calisthenics routine you like for legs, one for arms and one for chest. (Can add in one for abs if you like.) Rotate through those every week. After your workouts whatever body parts you were exercising should feel sore and/or tired to the extent you need those days resting them before you could focus on them again. Do exercises that are hard enough they're in your hypertrophy range (6-12 reps should be max effort). If normal push ups become too easy, do a harder variation like expressed in your chart. You can't be afraid to eat if you want to get stronger and bigger.

No. 176481

Lost 155lb and am booked in for my abdominoplasty to get rid of my loose skin and get my tits in great shape. its a good feel ladies.

No. 176542

how much is it costing you?
I have 100 lbs to lose and dread what my body will look like.

No. 176545

I have an extremely active grandpa in his 70ies who's never had any joint issues. His deal is lot's of hiking and skiing, now he also has an ebike and does mountain tours. Seems like for him endurance sport in nature (and a healthy weight) was the driving factor. He still has more endurance hiking up mountains than anyone else in the family. He's honestly #ageing goals for me.

No. 176556

14k for abdominoplasty, breast lift and thigh lift. To save on money you want a surgeon that has their own practice. My surgeon does it at as day surgery in his own premises and it saves about 10k. I'm not American so ymmv. It's something I would totally recommend getting a loan for as it's a massive improvement to your physical and mental health. Your life will be incredibly different after losing 100lb and you'll love yourself for putting in the effort

No. 176615

good for your grandpa. my grandpa has been pretty active until recently, his organs are coming to an end. even after retirement, he couldn't stay put. he was always out landscaping, cleaning the gutters, cutting branches off trees, lawn mowing, etc… my dad would always offer to step in and take over, but he was stubborn about it.

No. 177460

File: 1617282015624.jpeg (8.64 KB, 221x228, images.jpeg)

Hi is it possible to achieve spot reduction of fat especially on the belly or is that really a myth? I have average boobs and (34D) and don't want them to become smaller.
Also, are fitness youtubers legit?
I'm 20 and 119lb,5'2

No. 177462

No it's not possible. You lose weight wherever your body decides.

What do you mean by legit? The only "legit" ones would be the ones that are certified trainers, but exercise is exercise.

No. 177463

You can work on specific muscles to give an area a "tighter" look or make your proportions different, but you can't choose where you lose fat from.
Dunno which fitness trainers, but anyone who promises insanely good result in a short amount of time with at home workouts is usually lying.

No. 177477

File: 1617296475533.png (64.42 KB, 1052x1096, 1617141372457.png)

Why do I like my body less the more I work out?
I never took exercise seriously until the fall of last year. I started a running plan, then started mixing that with youtube workouts, now full-body calisthenic training for between 30-45 minutes 4-6 times a week. I run on most of those days too.
I feel like I've only gotten bigger. I've struggled with an eating disorder in the past, so I don't know how to restrict without overdoing it and bouncing back with week-long binges. I'm focusing on just eating healthier right now, but I hate how much bigger I look, even though my ideal figure is modeled after big, bulky, strong looking women.
Have any other anons here struggled with something similar? How do you deal with it? Do I just lack discipline regarding my diet, and that's what's holding me back?

No. 177490

In addition to other commenters rightfully saying you can't spot reduce, losing fat is going to be like 80% dependent on your diet. You can bust your ass working out every day but if you're turning around and eating high calorie foods you're not going to see much of a difference outside of some toning. Certain foods can be very deceptive too: salads with fatty dressing and croutons, pretty much all bread (even a single slice can hold 100s of calories), granola, steak, muffins, "healthy" smoothies. If your focus is losing weight, pay attention to your daily calorie count. You honestly don't even need to bother exercising to get results, though I do recommend it for general health and better aesthetics.

No. 177492

Why do you feel you look worse with more muscle definition if your ideal body is that of a muscular woman? Is it just how your gains are currently distributed on your body? My guess is that's probably the case and it's not the actual mass you dislike but just how it looks in overall proportions. For example, maybe your core got a lot stronger and so it filled out, and now your shape is flatter rather than an hourglass. You don't need to stop working your abs, but focus more strongly on buffing up your shoulders and hips/legs so they refine the shape you want. If you're already doing this and are truly just gaining too much fat along with the muscle, then I would use an app like MyFitnessPal to track all your calories for a week and see how your daily intake compares to your TDEE. Maybe there are particular problem foods that are pushing up your count which you could minimize to stick more closely to your requirements.

No. 177503

Can you honestly say that a bulky, muscular body is your ideal? Or did you just feel like that's what should be your ideal? There's been a big surge in positivity for muscular women, which is honestly great, but most of us have also experienced a lifetime of societal negativity towards them as well as most people worshipping petite women. It might just be that attitude lingering, it's hard to shake beauty standards.

No. 177505

I think it's probably the latter, because I like the base shape of my figure. Maybe I'll try calorie counting again, usually it makes me pretty crazy but I've only used it to restrict in the past. Thanks for your help!
It's definitely my ideal, I used to want to be really skinny (like thinspo level) but if you look at my genetics it doesn't seem feasible, and I like food too much. I want to be able to beat up most untrained men.

No. 177506

>Maybe I'll try calorie counting again, usually it makes me pretty crazy
Gotcha, yeah I hate it too whether I'm bulking or cutting even though the apps make it so much easier. If you just do it for a short period of time long enough to realize "oh it's the 1pm bag of chips really hitting me hard" or whatever then it would be easy to drop once you get a picture of what you might need to change. Good luck! I'm glad you have a healthier outlook on your body now.

No. 178732

What's the noise level like?

No. 182152

File: 1619566232746.jpg (65.55 KB, 321x630, IMG_20210413_203406.jpg)

Idc about legs I just want my back to look like this, put off scrotes and attract cuties

No. 182163

Wish this thread was more active, I'm starting my weightloss journey and I want to be as fit as possible

No. 182185

Same here anon

No. 182197

What do y'all want? Fitness is pretty straightforward and boring when it gets down to brass tacks. It just requires consistency and effort. Are you looking for beginner routines? Advice for strengthening specific body parts? Diet advice? Bulking tips? Form checks? Especially if you're just starting out, don't overcomplicate it. Just stick to a routine and don't get bogged down in information overload.

No. 182200

I guess personally I just want a support group for people seeking to get fit kek

No. 182227

File: 1619584911594.jpg (62.8 KB, 500x667, 47832974320235643.jpg)

Well then, I'm cheering you on nonny and wish you the best in achieving your goals. It's kind of gross but whenever I've wanted to lose weight these visual representations of fat have always stuck in my head. They're a great reminder that even losing 1-5 lbs is a lot of excess crap off your body and you should be proud of your progress even if it seems like a small amount to start. Don't go too crazy pushing or starving yourself, slow and steady wins the race. You can always post the things you've been doing here as a sort of journal and to keep track of your progress.

No. 182266

Jesus christ. I remember using this pic as motivation for my ana days. I've since nearly gained 30 lbs and am healthy and this image makes me shudder to image what it looks like depicted like that. Lawd.

No. 182273

Well shit I definitely didn’t mean to trigger any ana tendencies, sorry anon! To be fair the fat is distributed across the entire body so obviously it’s not wadded up in one place like this and I’m sure you look great now (plus I’m sure it’s not just fat but more muscle you added, which weighs more but is more compact). I’m glad to hear you’re healthier now!

No. 182284

Why is the 20lbs fat lump clearly more than twice the size of the 10lbs?

No. 182322

I've scrolled past this thread without checking it out and now feel gross.

I honestly though it was battered fish in a takeaway showing the sizes lmao

No. 182346

Oh I wasn't mad, I was just amazed at how things have changed for me. It is a great motivator of a photo if you need to lose weight/fat. And yes, much of that added weight on me is definitely muscle. Good luck on your fit goals!

No. 182366

Everyone, keep moving and keep working out, I'm sure we'll all get to our dream goals!!!

No. 182422

Reposting from the stupid questions thread

If you can't spot reduce when you lose weight, does that mean that my big nasty fat arms will get thinner too?

No. 182436

Normally yes, every part of you will get thinner. There's loads of individual differences in what areas lose weight first though, and what areas hold on to it for the longest. If your arms are proportionally fatter than the rest of your body chances are they'll stay a bit chunky until you lose a lot of weight.

No. 183289

File: 1620030229715.jpg (11.23 KB, 300x300, s-l300.jpg)

Has anyone tried doing trampoline fitness? I was thinking of going to try cause it looks easy and fun but does it actually do anything?

No. 183302

It's anything but easy. More fun than regular exercise imo.

No. 183313

I'm really bad at cardio, can't do even a full minute without getting bad asthma, that's why I stick only to calisthenics. But is there any way to improve this that isn't walking? I'd like to eventually be able to have some endurance without dying.

No. 183321

I mean, the only way to train for endurance is to push your limits slowly, a little bit at a time. It might feel terrible at first, but your body will get used to it. If it's really medically impossible for you to get through it because of your asthma, then I don't know what to do, I'm not a medfag and have no experience with it.
My experience was with my heartrate that would shoot up so high I had to take a short break after every set of high impact excersizes until it normalized again, but it just got better over time.

No. 183326

How about cycling? That way you can easily determine the level of intensity, starting out with a slower more leisurely pace and gradually increasing the speed and distance as you get used to it. Even better if you actually have a bicycle instead of using a stationary one, since it can be motivating to seek out nice routes.

No. 183332

Me too (although I also want a nice proportional lower body). I wish I could get over my social anxiety and hit the gym. If only I had a gym buddy willing to hold my hand through my first few weeks.

No. 183336

Have you tried finding a gymbuddy through social media or one of those find a gymbuddy-websites? I used to be too anxious to go to the gym aswell so I found a gymbuddy through a girlsforum I used to frequent, that was really nice.

No. 183350

I discovered one site like that, but it's search function seem to be down now sadly. I guess I could try looking for Facebook groups, most facebook groups seem to be full of weirdos though, based on experience trying to find gaming buddies a year ago. If only I could accidentally fall into the arms of a strongwoman, in a straight way.

No. 183374


Fellow asthmafag here, have you tried Advair? I know long-term steroids aren't really preferable for most people but it's genuinely changed my life. Used to have attacks just walking out the door in winter and they said my lungs were at 60% capacity before treatment. If yours is interfering that severely it could be worth looking into. I was never able to do cardio at all until I started it.

Otherwise, focusing on strength/resistance training instead of cardio could help, it tends to be easier on your lungs while still pushing your body to improve.

No. 183824

I want to get more hourglass/thicc body. I'm slim/slender/petite body type.
I want to get visually wider hips (or legs) and bigger thighs. I also want a bigger butt, especially upper butt.
How should I do that?
I'm actually exercising my butt but I don't see any difference …
How to get thicc lower body? I'm a little afraid that with my slim figure it will be almost impossible …

No. 183833

Are you watching your diet? Are you just exercising at home or going to the gym? There are limitations of what you can do with your body type but you can build up some muscle for sure

No. 183835

I want big muscles like this but I only work out at home R.I.P goals

No. 183839

I don't eat perfect, but I barely eat sugar, gluten and junk food. I cook most of my meals myself.
I train at home, I exercise vid rel for my butt.
I don't want reaaaaally thiccc body tho, just to get rounder and fuller a little bit.

No. 183840

who is this omg?

No. 183844

These exercises are good but you'll never have real noticeable muscle growth without working with weights, increasing the weight as you go, so if you're serious about this you should go to the gym. Also proteins are essential for muscle growth, and it's not that easy to supply enough of them by just eating healthy so invest in protein powder to have a shake after every training. Ideally you'd also have a trainer but I know how insanely expensive it is - still would be worth to at least have someone oversee you once and show you how to do the best exercises in the most effective way. There's not shortcut unfortunately, but since you're already working out regularly at home the groundwork is done and you'll have easier time starting out at the gym.

No. 183847

Thanks anon! Maybe I won't go to the gym now because of corona and some other shit happening in my life, but I will consider it! Thanks!

No. 183859

leanbeefpatty on IG

No. 183863

Ugh that's also my ideal body

No. 183877

I did this workout yesterday and holy fuck I can't walk anymore

No. 183883

Imma do it tomorrow when I wake up, thanks nona

No. 183890

I'm learning to do the splits. I use a 30s challenge app for that. Training every other day. Is that enough or better every day or even twice a day? So far I'm really pleased, getting very deep, at least for my stiff ass. Can recommend such challenge for the corona blues

No. 183893

There is no universal answer for this. Just do whatever feels like without risking injury.

No. 184098

2 days later I can still barely walk lol

No. 184309

File: 1620496082688.jpg (101.85 KB, 856x389, dfsdghfjkhjlhkj.jpg)

So what's the difference between cheap foldable bikes vs under desk bikes other than space? Is the foldable bike going to have better resistance or whatever or are they pretty much on the same level? I know both are going to be inferior to those more expensive clunky bikes that don't fold.

No. 184395

Anyone started to work on their mobility and actually got any results?

I know it takes a lot of time and I've been doing 10-40min of mobility, mostly yoga that is, daily. Sometimes I wonder if my lower back is just really fucked due to scoliosis and ahort hammies.

No. 184408

Here's a video summarizing a couple of studies on mobility. All in all you could probably do a bit more. But if you keep at it you'll certainly get there.

No. 184412

Oh. my. god. I've literally always been 54 kgs, and today I stepped on the scale and it showed 59 kgs. How the fuck did this happen??? What calorie quantity should I eat a day in order to lose weight? Any apps you'd recommend? I've recently cut out chocolate so that'l help I guess and I've been doing yoga 3 times a week

No. 184415

I have scoliosis somewhat and used to only be able to get as far as my knees when trying to touch my toes. It took I think several months of stretching etc to be able to reach my toes but it was doable, and it had felt pretty impossible considering the limits of my flexibility before. But recently I did overstretch or smth and strained one of my calf muscles so…be careful I guess.

No. 184420

happened to me two years ago, balloned up from 50kg (my weight for the past 6 years…) to 54kg. In my case it was because of weekly alcohol consumption, and it was fucking annoying to lose the excess weight. I'm still not done.

No. 184442

Where are you now in your weightloss progress and what changes did you make? Cutting out alcohol seems also a great idea, thank you, I'm gonna do that (I drink like 1-2 beers or cider a week)

No. 188205

For the nonnas that exercise at home what are your favorite workout videos?

No. 188207

just put in your height and weight on a calorie intake calculator

No. 188248

I've done six Chloe Ting challenges and I really like them. if you go to her website, she has a list of free programs. most of her videos are 10-15 minutes, but it's recommended that you do all the videos listed for each day.

No. 188260

Did you get good results with her programs?

No. 188265

I was already fit to begin with, but her programs have definitely helped to maintain my muscle gains. I used to lift weights at the gym 3-4 times a week, but gyms in my area have been shut down for a couple months now because of the pandemic. her programs are a great substitute though, especially if you have limited space or don't have any equipment available. there are tons of tiktoks and youtube videos out there showing the results that other people have achieved with her workouts. tbh I usually don't follow her schedule precisely, because she suggests working out almost every day. I tend to aim for every other day instead, and even that is enough to make my muscles sore.

No. 188283

I've been using madfit, she's uploaded a lot videos so there are tons of options to choose from depending on the kind of workout you're looking for. She links her warm ups/cool downs, stretching routines and accompanying workouts in the description too so you can follow a cohesive sequence. I've been following her strength training and flexibility videos since March, I was already thin but I've become noticeably stronger in that time. I also like her personality and production value, she offers clear instructions, cuts straight to the point.

No. 188295

How to lose weight

No. 188864

Everyone says you need the gym to get big legs, I get that, unfortunately that's not an option right now for myself. Could calisthenics be enough to build some leg muscles? Is it realistic?
I also have some dumbbells at home up to 10kg if that helps.
Any bodybuilding nonna willing to give me some advice on would be appreciated.
I'm also working on getting my first pull up someday but I don't it's going to happen

No. 188874

building muscle doesn't necessarily require the gym. it's all about progressive overload, eating at a slight caloric surplus, and eating enough protein. progressive overload basically means increasing the challenge over time. that often means lifting heavier, but it could also mean doing more reps or sets each time, trying more difficult variations (e.g. pause squats or pulse squats as opposed to basic squats), or extending the amount of time you spend on a workout. you can really do a lot with some dumbbells! you might want to look into resistance bands as well

No. 188880

Addig to the other anon, what she says is right. Why you'd usually be sent to the gym, because when all the main three variables you can manipulate are sets/weight/reps and maybe intensity/rest time than the easiest variable to change will always be weight, so it's gonna be faster. Like you can work up to doing a 10-minute plank, but do you want to spend 10 minutes in a plank, kek? I don't know what the limits are for massive legs in a home-work out environment, but you for sure can get stronger.

No. 189424

Would walking 15-21 miles per week be considered cardio?

I fucking hate cardio. I can lift for hours but cardio, ugh. No thank you. But I have to start doing it since what's the point of being a small beefcake if I have shit vascular health. I mean I don't but kind of have to round it all out to be healthy.

I already do 4-5 hours of lifting and 2-3 hours of yoga/stretching/mobility per week.

No. 189433

It would be, but not in the way you'd necessarily want. If you're looking to improve your general fitness try reading about metabolic conditioning.
I don't know what your lifting routine is like but I'm sure you can eventually involve some HIIT stuff. Also I will never stop stanning for skipping, because I used to hate getting my heart rate up too, and you don't have to skip for very long to get the effects.

No. 189436

Thank you anon, this sounds really interesting and might be exactly what I've been looking for!

No. 189535

How do I actually get off my ass and start getting fit? Please help. I have my goals, it's just very difficult to start, it's like I have some blockage.

No. 189540

I don’t know if this is possible for you but I first got motivated to start exercising and eating healthy by biking to school. I saw my body begin to change and it made me feel really good so I wanted to eat healthy too so I could look even better.
Maybe you could walk/bike to work or the grocery store as much as possible. I imagine it doesn’t work for everyone but simply exercising while commuting helped me a lot.
i also calorie counted excessively tho

No. 189601

File: 1622712462132.jpg (117.9 KB, 850x836, Meg-Gallagher-profile.jpg)

Anons with big arms/shoulders/backs - how long it takes/how hard it is to reach the level of visible development? Like I'm obviously not talking picrel level of professional upkeep, but I don't want to end up with skinny arms after I lose more extra kilos, right now my arm fat kind of gives me a more "balanced" silhoutte, which I'd like to keep.

No. 189610

Sorry if it's unhelpful but it depends a lot on your natural build too. For me my back and shoulders are naturally bigger and more developed, so even if I lose a lot of weight those places are still more defined and will be the last to get smaller. If you don't have a build like that it'll take more work, but regular curls and overhead presses will do the job.

No. 189628

She's so hot definitely body goals

No. 189645

Any ideas for getting my heart rate up without running/jumping rope/biking? I’m 6 weeks out from having a baby and it left me with minor pubic symphysis diastasis, which makes certain exercise painful. Also my joints are still loose and weak as shit, so going back to my pre-pregnancy running routine is probably a bad idea. I’m currently working on some of my weakened thigh muscles to help pull the pelvis back together, but it’s going to take some time.

Also have any nonnies had experience with excess skin? About how long does it take to firm back up (assuming it did)? The majority of the weight I gained came from swelling, so I ended up losing about 14kgs in 3 weeks. My stomach is mostly ok, but for some reason my back suffered pretty badly. I’ve tried searching for the answer myself, but I just keep finding a bunch of “who cares!! you’re so magical and amazing for having a baby” shit or whatever other related cope. I just want some actual advice.

No. 189648

Try swimming! It's easy on the joints and will strengthen your muscles and get your heart rate up. You can also easily change intensity according to your wants with swimming.

>Also have any nonnies had experience with excess skin?

Not me but a friend does. It's not a given that it will firm back up, but age makes a huge difference. Assuming you're under 40 you've got that working in your favor. Also if you want your skin to tighten up fast make sure you don't smoke. Smoking is really terrible for excess skin.
How long it takes also depends greatly on how much excess skin you have and basically luck, but give it a year or so before expecting huge changes right away.

No. 189676

I would say 3-6 months. You can gain a max of 1 lb of muscle a month. That's not a lot but in combination with losing fat you can look more ripped due to proportions and more visible definition. Since you need to lose weight first just keep a focus on arm strengthening exercises and don't go too fast so you don't lose muscle in the process.

No. 189793

hi guys i'm in borderline ed territory, idk if i can post this here but yolo

so high restricting to around 1000 cals a day but don't wanna like, lose muscle lol so /trying/ to eat some protein but unless i'm making an active effort i average around 50-60g a day. and i do either yoga, running or strength workouts depending on my mood. will i lose muscle like this? ik i won't be able to gain but i'd like to at least maintain what i have while losing weight.. and i'm terrified of upping cals so that's not an option rn.

also i have a kettlebell, any good kettlebell workouts?

No. 190739

No. 191599

File: 1623442946344.jpeg (100.41 KB, 1024x1024, CDA41F86-EE05-40CE-9267-2F3FD2…)

Any tips besides weight loss to get a better looking underbutt region? I have a banana roll and obvious fat in this area (like picrel) despite being skinny. I don’t want to count calories and lose more weight bc I’m already near underweight and looking sinewy. Due to a weird fat distribution I look skeletal in some areas and I already have low-hanging and deflated looking boobs from losing weight beforehand which are def going to look worse if I lose any more weight.
Sorry for sperg, pls recommend exercises for muscle building or any other recommendations and sorry if my request seems ridic. I know the logical thing is to lose fat all over (as target fat loss isn’t possible) but it’s just not feasible given how freaky my body would look.

No. 191894

Not what you want to hear but sign up for a gym and lift weights so to build some muscle.

No. 191903

If you're eating 1000 cal or less, you are losing muscle. Your body is eating away at it.

No. 192001

Squats. Sumo squats with a hand weight.

No. 192030

I'm taking a trip with my bf in 3 weeks to a remote camp spot. We'll have to hike a "moderate" trail (whatever that means) for 5.5 miles to reach it and I'm shitting bricks. I'm the fattest I've ever been (which is very) and severely out of shape, with asthma to boot. I can do a mild 2.5-mile hike okay right now. Does anyone have tips to very quickly improve my endurance? I have almost unlimited free time atm.

Current plan:
>30 mins pilates a day
>1 hour stationary bike a day (probably split into 15 min segments because I'm so out of shape)
>30 min walk in the mornings
>and hopefully a couple miles hike most days.

Is this stupid? Should I add squats? I just want to not collapse before I even reach the campsite. There are going to be steep inclines. Pray for me

No. 192053

I'd strongly focus on the cardio you listed and skip the sqats. When hiking, you're going to run out of endurance far, far before you run out of strength. Even on steep steps running out of breath is the main problem, your muscles can usually do the work.

No. 192089

search up for proper breathing techniques while exercising, you'd be surprised how much farther you can push yourself if you breathe correctly.

No. 192094

the walks and hikes will be great, just make sure they are long and challenging enough.
eat lots of protein to actually build your muscles.

No. 192127

Thanks for the tips. I think I'll maybe skip the pilates, greatly lengthen the walks (there's a nearby 3 mile circuit) and throw in some stair climbing. I can try out breathing techniques on the stairs. I hadn't really thought about how diet would affect my progress, but protein is a good thought too, so I'll have to throw some of that in.

No. 192128


as someone who hiked a lot and just got back into it, I did an 8mi hard hike with a lot of breaks even tho I am a fat out of shape fuck, I know you can do it anon!

No. 192133

Hi, anons. I work out my abs and I am a healthy weight (115.5 at 5'4''). I used to be really ana and my issue is that my stomach looks doughy on top of my muscles. Like, it's like stomach cellulite. I feel like I'm not working something out down there. Or maybe I'm just not working out hard enough? I guess my other issue is my right side (your left) doesn't curve inward and I wish there was a way to make it do that. Any help would be appreciated.

No. 192140

>I guess my other issue is my right side (your left) doesn't curve inward
could you elaborate on this?

No. 192141

Thanks for the encouragement anon, I'll be rooting for the both of us!

No. 192147

Nonnie delete before you run out of time

No. 192150

I saw the picture mission accomplished
Did you go through a big rapid weight loss during your anachan days? how big?
what's your diet like and do you drink plenty of water on a daily basis?
what's your workout routine? do you do anything wlse besides abs?

No. 192156

Okay so it's more that I rapidly gained weight rather than lost weight. I was always underweight and then I just started losing more through restricting. However, at a point, I started BC, and then I started on psych meds (depakote, risperidone, viibryd) while I started to recover and eat normally. This was when my weight ballooned to 30 lbs heavier. I recently quit my medications (still on bc) and lost 5 lbs (now at the current weight in my op post).

I try to drink water, I don't eat a lot, but when I do, it's breads. This is because my body lately has been having indigestion with meats, and I admittedly don't eat a lot of vegetables or fruit. Fruit is a weird topic because to put it bluntly, I have a legitimate phobia of it. I don't taste fruit, it tastes metallic to me, and I have a gag reflex for it. I can eat lemons and limes. I used to eat a lot of meat, but then my stomach turned against me.

I only work out abs and I do cardio. I used to work out my whole body before covid when gyms were accessible.

No. 192160

first of all it seems you're already doing something right since you're losing weight!
with that said, nonna, you already know the problem is your diet, right? when it comes to fat the answer is always diet, no amount of crunches is going to make it go away, you can't spot reduce.
you know only eating bread isn't doing you any favors, not only weight losss wise but health wise, try having oatmeal or something more healthy. (jsyk bread can cause a lot of bloating on some people, creating that "pouch" most of us dislike)
You also could try intermittent fasting? it might help your indigestion issues some people swear by it idk. also try having more fiber and keep drinking plenty of water.
You seem to have some issues with food so I'm not sure what to recommend aside from the classic cut off the carbs and sugar. As long as you eat on a deficit you'll lose weight.

if you're working out at home try to do some youtube full body workouts, wouldn't hurt, I assure it's going to burn more calories than just doing abs.
btw you have a nice body if I'm being honest and I can tell you're pretty cute even while hiding your face

No. 192162

I'd say drop the supurflous shit and find a hill to hike up and down on. There is nothing that will prepare you better than actually doing the activity. Also exercising every day won't allow your body enough time to recover, so alternate training and rest days (you can still go for walks on rest days, but take it easy).

How much elevation will you cover on the hike? Because if there isn't much, I honestly wouldn't worry too much. You'd be surprised how far you can walk if your in the right situation. Just be sure to bring enough water.

No. 192186

I read it was almost all uphill – it goes from 0 to 1200ft elevation and then back down again, so… yikes.

Is recovery really that important in building up muscles/endurance? Is two rest days a week good? My preliminary search seems to rec 3-5 workouts a week.

No. 192188

+1 to this. I was pretty strong and lifted heavy before I went on my first backpacking trip and was still in a world of hurt going up long inclines due to the cardio aspect. My muscles felt fine but I had to pause regularly to stop wheezing like a geriatric. Did another trip a couple months later after regularly practicing boxing (tons of cardio) and it was a breeze. Luckily you can improve your capacity pretty quickly by regularly jogging, hill runs, and so on.

No. 192190

What are you actually doing so far as ab exercises? I ask because I'm heavy compared to my ideal weight right now but I still have noticeable ab definition even under the fat. If you have a strong enough base of muscle you'd be surprised how much still shows, and at your weight/height it should be visible unless you're dealing with a lot of bloating (maybe the case since you say you have indigestion and are eating a lot of bread). Sit ups, bicycle crunches and other basic exercises are less effective then you might think.

No. 192202

I'm doing that kind of stuff and in reverse, kek. I mean, people tell me I have abs, I just feel like they're doughy looking abs, I feel like at my weight they should be defined looking. It's hard because I used to work out at a gym and I did full body and I definitely looked more cut then.

No. 192221

>Is recovery really that important in building up muscles/endurance?
Muscles - yes, absolutely. You need at least a day off every week to let them recuperate otherwise your workout won't be as effective and the risk of getting hurt is higher.
Endurance - no. Humans are persistence hunters, we used to chase our pray until we tire it out. Endurance is our thing.
You don't need a rest day if you just take long walks every day, that's what your body was made for.

No. 192348

I think your in luck, 1200 feet over 8 miles isn't very steep. The hike will probably take you around 3 hours.
As for rest there's no hard and fast answer, especially when you're just starting out. Try to listen to your body.

If you do real endurance training you absolutely need rest lmao. Endurance adaptions happen all over the body and need time to build up similarly to muscles.

No. 192395

It's ~5 miles, and the elevation change is all in the first half, since it's up a mountain and down again. I dropped something on my foot today though so no hiking for a week or so, says the doctor. Might be fucked, whoop

No. 192544

has anyone tried those vibration plates that you stand on? Supposedly it helps you burn quicker as you do exercise. lol
Im tempted to try one but its probably just a lie

No. 192574

I got given one as a gift lol, it has toned me up and I've lost weight but I also do other exercise and cut out my snacking. Ive stood on it many a times whilst smoking a joint lol but I'd also cycle and smoke and walk and smoke but you can watch TV and tone with it which is good craic.

No. 192717

File: 1623950273641.jpg (349.98 KB, 1600x1600, 22.jpg)

hey anons!
i have just started taking fenugreek after seeing it being shilled in some fitness threads.. i've lost 15 lbs over the last month and a half and it's making the cup different in my breasts seem that much more noticeable, especially as they are both shrinking due to fat loss.
will taking fenugreek and massaging the smaller breast even them out over time or is it a placebo? for anons who take fenugreek, how long did it take to see results? and how strong is the maple syrup odor?
picrel, i'm taking 600mg capsules twice daily.
and just to add, i'm not on any hormonal birth control, just the little copper T :)

No. 192727

Damn is that weight loss all from fenugreek? What else are you doing?

No. 192732

nooooo lol i changed my diet pretty drastically and have been reducing calories. plus weight lifting and cardio.
i haven't taken any supplements for weight loss, just daily vitamins. thought about trying yohimbine though.
just started fenugreek yesterday and am wondering if anyone's tried it.

No. 192738

I've only tried it to help with PMS so I was using it intermittently but it made my tits sore in a pubescent way, so I guess that's a good sign. I was only using it for a couple of months and my weight was all over the place (due to other things) so I can't guarantee breast results. The maple syrup /curry/aniseed smell was pretty instantaneous though lol. And it did actually curb my appetite a little bit, that's why I asked about weight loss.

No. 192746

Are any anons here following home workout videos? What's your favorite program? Soon I'll be done with Chloé Ting's 2018 shred and I'm looking for something new. I didn't love the amount of jumping in Chloé's program but I got through it nonetheless and noticed some improvement in stamina and arm strength.

I have light dumbbells at home and resistance bands. It's better for me at this point to have videos to follow because I can see the form & won't be tempted to stop early. I'm not a very athletic person but am trying to get better.

I had to have surgery in the fall and again in the winter (so I had to take time off) but I started exercising regularly last summer. So I am still not very athletic but I am committed to trying to become athletic.

Can't do gym stuff right now (waiting for vax).

No. 192757

Check out Daisy Keech and Lauren Boggi. They have some videos that are quick and effective + no jumping.

I've recently started doing this workout video and…it's painful lol. The movements are simple though so I don't dread doing it.

No. 192781

Chloe's more recent challenges have little to no jumping. she also has videos with dumbbells and resistance bands.

No. 192804

How do you get over the anxiety of going to the gym alone? What should I bring along with me in my gym bag besides clothes? I'm trying to start exercising regularly so that I can maybe increase my appetite and eat more + eventually gain weight and muscle.

No. 192806

Also any suggestions or tips on how to increase my appetite outside of working out would also be really helpful as I try to overcome my disordered eating habits.

No. 192807

Don't make excuses

No. 192809

thanks! I didn't know about Daisy and Lauren, I'll check them out, and I'll look at Chloé's new challenges. The format of having a program is something that would never work for my diet but it's providing such a good structure for exercise. I'm excited to choose a new one. Just two more days of the shred left!

I'm not sure what to do about the jumping - glad to hear that Chloé's new programs have less. But am I missing out if the progran has less jumping exercises? I think it might be uncomfortable for me bc I like to work out without shoes/socks. I have a circulation issue that can make my hands and feet get really hot (erythromelalgia: I also don't sweat there when it flares up). Anyway, I just felt like some things (tuck jumps, lots of squat jumps) started to hurt my ankles.

I didn't mind high knees, jumping jacks, skater hops, etc. I don't like burpees but I'm trying to do them (including pushup - that is the hard part). Can anyone explain the benefits of these jumping exercises? (say, squat jump vs. normal squat) Do they just burn more calories, or is there some other benefit?

I'm mid-twenties & mainly trying to tone up my legs/core and build muscle in my arms. I wouldn't mind weight loss but I'm a bit uw or on the thin side of normal (don't weigh myself). Genetically I'll never have a luscious butt but getting some muscle back there can't hurt.

No. 192819

I don't know if this is helpful at all but when I haven't reached my calorie goal I'll make a nutrition shake or protein shake, it's so much easier to drink calories than to eat them.

No. 192820

Peanut butter is good as well.

No. 192855

Stop browsing fitness forums.

No. 192900

I know someone who struggles to keep his weight up, he has little natural inclination to eat and would never eat breakfast. His strategy is to basically force himself to eat a large oatmeal or meal replacement shake in the morning and then just to eat normally throughout the day. Seems to work out fairly well.

No. 193763

I'm extremely new to exercise, so I'm only just getting a routine going. I'm pretty clueless so I'd love some opinions from other anons about my morning routine, for example will I start to see any kind of difference if I keep this up for a couple of months (whilst eating a calorie deficit ofc)?

- warm ups to begin with (forward lunges, touching toes etc)
- 20 press-ups (working my way up)
- 30 - 40 single leg lifts per leg
- 45 crunches
- 10 - 15 double leg lifts
- 15 or so squats

I weigh 114lbs just now and I'm 5'4, I'm probably eating around 1200 calories a day. Thanks in advance girls!

No. 193768


What are you trying to accomplish?

Honestly as a beginner it's good to start somewhere manageable, but this routine sounds very light, you'll probably outgrow it quickly.

You're already at a good weight for your height anon, if you're looking to tone up, I suggest getting some 2-3kg dumbbells and look up some full body workouts on youtube. You can build good muscle with body weight exercises too but that takes good technique that you'll learn with simple free weights.

No. 193770

Yeah I just want to tone up a little bit and shed a few more lbs. I'm not wanting to build a lot of muscle or anything, but I assume I'd have to be doing far more strenuous things to become 'bulky' anyway. Yeah, the routine is light right now just because I'm slowly building up my stamina for exercise I guess? I'm quite unfit kek

No. 193772


It's definitely better to build up slowly, I know when I started working out for the first time I had to take a break during the warmups of some workout videos lol.

Don't worry about being bulky, actually most of the models nowadays are lifting heavy weights (like 15kg dumbells) and they still look feminine.
To look bulky as a female you'd need to craft your whole life around tracking diet, eating crazy clean, lifting heavy for hours a day, and uh some steroids for good measure.

No. 193773

This sounds good for a start! I'd add a HIIT workout of 5-30 minutes before the bodyweight exercises (I recommend Mr and Mrs Muscle's videos, they're so good and all the movements have a beginner variation). When you feel you've outgrown your routine like the other anon said, you can repeat it for 2-3 times or I'm seconding this >>193768

No. 193778

thanks anons, appreciate the help!

No. 193788

The most important part of an exercise routine is that it get's harder as you get better. Routines that are the same every day don't really do much in the long run than make you burn a bit more calories.
Check this out for a solid beginner bodyweight routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

No. 193910

How accurate are online body fat percentage calculators? You know, where you need to put in your height, weight, and measurements of your wrist, forearm, neck, waist and hips.
Asking because according to all of those calculators I've got a body fat percentage of 26-27%, pretty damn high. I know I'm kind of skinnyfat/not very muscular but my BMI is 20 and I don't consider myself very fat. Maybe this is just telling me how important it is to work out despite being at an okay weight I guess.

No. 193912

File: 1624449591785.jpg (36.38 KB, 673x331, 26aef8_ad464f13bc2240d6929955b…)

26% is perfectly fine, especially if you acknowledge you are skinnyfat

No. 194286

Are there any gentle program recommendations for those who have had very little exercise over the years?

I'm skinnyfat with no muscle, like to the point where I'm having difficulties correcting my posture because my abdominals are just… not there. Modified sit ups/push ups are too much and even the "dead bug" stretch is really stressful on my back. Do I just keep at them daily/every other day or should I be attempting more variety even if my form still isn't the best?

I want to work myself up to light running/jogging. It's pretty embarrassing because of the lack of muscle/movement but I was bed bound with little daily movement for 2 years due to agoraphobia. So there's pretty much very little I'm working with. I can walk for 30 mins uninterrupted now but as far as most movements I have trouble. Even little arm circles warm ups stress out my back/neck/shoulders. I'm so lost lol halp. I hate being this weak.

No. 194591

hey, similar situation as you– barely exercised on purpose since i quit dancing and just recently started hitting the gym, i noticed the same issue wrt posture.
a small way i've managed to improve my posture (and in turn the muscles that support it) was making moves to have good posture at rest more than trying to spend too much time focusing on it while i'm working out.
my 'quick trick' has been to gently press my upper arms against the side of my body and hold my forearms perpendicular to the rest of my body… like imagine you're holding something in front of your bellybutton? hard to describe over text (going to see if i can't find the video that taught me this) but what you'll feel is your shoulderblades moving inwards and sort of clicking down into place, it'll feel 'right' and if you just keep doing that (basically whenever you remember to) you'll develop those support muscles in no time and look quite elegant. i like to do it while i walk because it's easier to sustain that way.

No. 198719

Does anyone have any advice for cutting fat and maintaining muscle during lockdown? I don't have any weights nor workout equipment at all at home and all the shops are closed. I was doing ice hockey prior and feel like i've lost my way since lockdown has started..
My current stats if needed are: ~23% body fat if I've calculated correctly, 67kg, 164cm.

No. 198968

If you can torrent anon I recommend the DDP yoga program. It’s only as hard as you make it on yourself since you create your own resistance and you can just do the intro video with the moves as much as you want until you feel ready to try the classes. When I was first starting out getting fit again walking really helped me as well. Not really trying for speed or anything just building endurance doing distances.

No. 199032

Does anyone rollerblade or rollerskate for exercise?

No. 199054

I started recently, it's awesome!
I'm enjoying getting in shape this way, my leg muscles get sore the day after so I skate every other day. At first I'd just skate half an hour, then an hour, now i feel I can skate indefinitely.
I also alternate between skating on the long bike road besides the river and practicing tricks in the park where I'm not in anyone's way. So far I've managed to skate backwards without falling on my butt once. Victory!
When I'm practicing tricks, I'm also doing exercises on wheels, mostly for the glutes since they're very needed in skating. I do "bubbles", or I'll do squats in motion (very good for both glutes and balance, also very fun, weeeee).
10/10 highly recommend

No. 199089

Sounds awesome nonny!! What kinda skates do you use?

I use to be into inline skating (rollerblading) back in my teens but eventually I stopped. Seeing nowadays all the cool dance moves everyone’s doing on tik tok it makes me wanna try out the quad skates lol

No. 199153

I do as well! I've only started in the past two years with moxi roller skates. Their youtube channel helped me stay upright on them. There hasn't been much room in life these days to skate the way I'd like but I'm endlessly dreaming of rolling in some nondescript place with lovely scenery and flat, pebble-free roads.

I so very envy you. Is the river local or do you travel there?

No. 199156

how did you learn? I'm trying but it's so scary. Also can you skate on whatever ground? When I tried to on a road near my house, I couldn't even stand. My legs were sliding apart on their own, just terrifying

No. 199200

I use quads. I too was weighing whether I should buy quads or in-lines, but ended up deciding on quads. This thread is what tipped the scales for me >>>/ot/835183
Look at that, a month ago I had trouble keeping balance, now I'm already skating backwards, huh, I wasn't aware how quickly I became comfortable

My city is on 2 large rivers and I live right next to one, 5 mins walk. There's a huge bike track all along it, perfectly bumpless and miles and miles long, and the scenery is gorgeous. There's a skate park at about 45 mins from me, but I'm not nearly on the level to try ramps yet, maybe next year.

I'm subscribed to the channel I linked, she's got many vids on how to skate and I like her vibe. Helped a lot with learning.

No. 199253

I have a really fat ass, not in a bragging kind of way but literally pants never fit me properly(loose around my stomach, tight around my thighs/ass). I've started body recomp and have been trying to bulk up a bit and I'm wondering if this will only make things worse. I'm not trying to grow the booty, if I can put it that way but I still do want to get stronger in my legs/thighs. Right now I'm doing squats in combination with some of the leg machines at the gym, 30 minutes of cycling/cardio…. will gaining muscle in my legs just make the clothes situation worse or better? Do you generally go up or down a size when recomping?

No. 199259

First time I've heard of "decomping", but please don't follow it. It goes against our current knowledge of physics and biology. Just bulk up.
For me, bulking up made my clothes looser since I got more taut and it never got to the point where I have to change clothes up because I'm a woman and my muscles just don't grow huge no matter how many eggs I eat.

No. 199262

Anon if I'm understanding correctly though, bulking just means gaining muscle via strength training and eating in a caloric surplus? I still have fat to lose though(10-20 lbs) and I don't want to put on any additional fat. Would it be wiser to just lose weight first and then bulk?

No. 199263

>Would it be wiser to just lose weight first and then bulk?
Absolutely! And that's the right way. Sure, it'll last longer to get to where you want since it's in 2 phases, but that's actually achievable and scientifically sound.

No. 201343

Is there a way to make fenugreek tea taste remotely reasonable?

No. 201743

Does this cause more discharge than normal?

No. 201751

Why don't you just cook it into food, like curries? It's a pretty delicious spice, so trying to make the tea taste palatable is a waste of effort when you can just… cook it in…

No. 201834

File: 1628889972134.webm (2.89 MB, 1280x720, wenwen mcdonalds.webm)

This is the ideal female body. You may not like it, but this is what peak performance looks like.

No. 201843

Love her, breaking three records like it's nothing

No. 204880

I lost a lot of weight recently and realized I have a very bony upper chest. Can I hide my sternum by focusing on chest exercises and building muscle there? Would it be possible to do it with just bodyweight exercises?

No. 204887

File: 1631226079236.jpeg (46.61 KB, 576x1024, 45F1y2-qmuZdGOKXlmex8nKMXjroaQ…)

If I can achieve half of this muscularity I will die happy.

No. 204889

I did, but it wasn't good for my joints.

No. 204890

File: 1631227293645.jpg (108.9 KB, 800x499, pectoralis__muscles.jpg)

Theoretically yes but I think it would take a lot of time and effort for the result of only targeting specifically your pecs. Especially because they are hard to isolate without gym equipment, and the muscle distribution doesn't even cover the sternum much so it would take growing them a lot to make a visual difference. It's most likely just how your fat distribution is. So it might be better to just start a full body bodyweight strength routine to build muscle overall, and eat a little more if you are worried about looking too anachan. Although in all honesty, other people probably don't even notice it unless you are skeleton tier. Bodyweight exercises for chest are mostly pushups and dips and these also use your arms a lot.

No. 204899

File: 1631229715098.jpeg (1.01 MB, 908x1526, A32C4E9A-ABC1-4A17-8ACB-EAC0A9…)

Love her. Are we allowed to post our fit lady inspo? I guess that would count as “body goals” so I’m doing it. A lot of these women have fitness programs too so definitely check them out if you’re looking for routines and diet programs. This is Dunja Bitar

No. 204900

File: 1631229843573.jpeg (990.75 KB, 918x1533, DABB6173-3867-457D-83E1-94FBDE…)

Nicci Robinson

No. 204901

File: 1631230248432.jpeg (862.6 KB, 1039x1207, E0E57C58-41CD-4275-BC41-196FB3…)

Monica Granda

No. 204910

I don't mean to diss her at all because damn, that body took commitment and she looks absolutely stunning. It's just that this photo is a good example of calf growth being hugely genetic. I feel I am unfortunately in the category of women like her that can't grow calves, which in part makes me kind of nervous to work on getting my upper legs big. She manages to still look proportionate, though, so maybe I could…

No. 204912

Calves aren't genetic tho? They just take lots of low intensity effort & are time consuming. Like walking around for long hours everyday. The customer service ladies I worked with all had great calves.

No. 204916

I feel like most lifters just tend not to focus on their calves much? They're kind of a weird area since unlike most muscles they're primarily slow-twitch fibers so they respond better to high reps and high frequency training. Hers may indeed be less prone to bulking up genetically, but I'd be hesitant to say she can't grow them at all and has instead just not been doing a lot of calf-specific workouts. I agree though, even though they're fairly petite (especially in comparison to her killer quads) her legs don't look unbalanced or odd.

No. 204929

File: 1631244110780.jpg (251.52 KB, 1268x1274, leg1-1570793268.jpg)

This. You should see a cyclist's calves. Picrel is what they look like after a race.

No. 204942

File: 1631249411039.png (175.24 KB, 648x503, highCalfAndLowCalf_01.png)

I wasn't trying to say it's impossible for certain people to grow calves, but there is a limit for everyone to some extent. Different people have different propensities for growth in certain muscle groups. I knew a girl who had huge quads just naturally. She didn't do anything athletic but she looked like an olympic volleyball player from the waist down. Not to get into race but certain ethnicities tend towards different muscle development. A lot of asian people tend towards fuller calf muscles with lower calf insertions, whereas for instance africans have higher and more lean calf insertions. Of course this is a generalization, but our bodies certainly lean towards easier development in certain areas. The thing about slow twitch fibers is right, and also a lot of people are terrible at calf focus. I made an improper assumption about her having naturally smaller calves, it's true. She could simply not focus on them.

No. 204971

What happens to the calves if you wear high heels consistently?

No. 205004

Nothing good. It shortens your calf muscles and stiffens your tendons which can cause pain when walking flat. There are so many more negative side effects of wearing heels.

No. 205067

Ok, so I work five days a week and eight hours each of those days. I was curious what would be a good amount of days to exercise. I was thinking three but I'm not sure if that would be enough.

No. 205075

File: 1631342917882.jpg (180.58 KB, 840x583, Screenshot 2021-09-11 024848.j…)

You made me have to look this up and you lied to me.

No. 205139

I have a genetic heart issue and my heart beats a bit too fast. My resting is around 80-85. I'm a little chubs and I know I'm not doing my heart any favours by continuing my chunky lifestyle, so I've been controlling calories better with slow success but I was wondering if anyone had any tips for specifically trying to have a healthier heart rate? Figure skated when I was a kid and that was fine but I tried running once and my Fitbit showed I hit 160+ BPM. Legit thought I was going to die lmao do not ever want to experience that again. What should I start off with and aim for? I don't want to go on beta blockers ;_;

No. 205147

All I know is that to train your heart to pump more blood with less effort you have to do moderate-high intensity cardio workouts of 20-40 minutes regularly, like 3-4 times a week. You should see a specialist to not harm yourself while training but maybe you can try HIIT (which are periods of high intensity cardio exercises with low intensity exercises to recover) or lower cardio impact workouts
I really like Mr and Mrs Muscle workouts, they have always include modified exercises if you need a lower impact. Take care! And see a specialist if you can

No. 205174

It all depends on your goals! Are you trying to lose weight, gain muscle, or just increase your fitness? Are you going to be doing cardio, pilates, weight lifting, etc?

If you're starting from not ever going to the gym/exercising, 3 days or even 2 days a week is a really good place to start. The worst thing you can do is burn out early trying to achieve a new body and life routine in a short amount of time; it's unsustainable and won't give you any long term habits. Also trying to get a workout in on a workday would be nice, considering you are going to want to just completely rest and not worry about the gym on some days off.

No. 205175

Mainly trying to lose weight. Calisthenics and yoga are my go to forms for exercise. Before, i would workout for like an hour or so. So, would 3 days be fine for something like that?

No. 205201

I'm on day 13 of my Pilates program and it was the hardest yet but I did it!!! I had an accidental pregnancy and became the heaviest I've ever been. The first day I was able to, I started working out again lel
Feels so good!!!!! Gonna take a shower and eat some yogurt!!!
Get it ladies!!!!!!!

No. 205379

Nice going, anon! I just returned to jogging, I was able to finish 2 laps in my park when I last stopped and now after a 2 month break I feel like I'm dying, so I have to do a mix of running and walking.

No. 205388

Keep at it. You'll fall back into the swing of it in no time anon!

No. 205415

Should I eat calories burned from exercise if I'm trying to gain?

I keep seeing conflicting answers and lately it's been becoming harder to gain since I'm already at a higher weight. Like today I have to eat 3.2k calories and I don't fucking want to lol

No. 205418

Well, yeah, gaining requires you to eat more than you use up. But eating big amounts of food is actually physically hard unless you have a giant stomach and a big appetite which is why bodybuilders use all kinds of powdered supplements for a better calorie/volume ratio.

No. 205608

Hey guys, I was skating and I broke my wrist. Can anyone suggest workouts that can improve those balancing muscles off skates?

No. 205617

File: 1631659863269.png (89.88 KB, 284x227, Untitled.png)

what exercises should i do to tone up my belly and hopefully get a bit of the fat away? i look like picrel. would planking help?

No. 205632

There isn’t really a way to spot reduce fat through exercise actually. If you want to lose fat on your stomach you have to do it mainly through diet, but strength training and eating enough protein will also help to make sure you lose fat and not muscle

No. 205649

Doing 10 minutes of yoga a day improved my balance a lot even after just a week. There are a lot of free apps you can try.

No. 205659

Good point, thank you! Any apps you like more than others?

No. 205964

File: 1631899329896.gif (4.76 MB, 280x498, twerk-bad-twerking.gif)

what is the BESSSTTTESTT at home workout program/challenge for glutes? whats your most favorite that you've tried? my ass is flat as hell especially since i lost some weight if there is a gym rat browsing can you tell me what to do? i cant go to gym yet but i can use my friends weights if necessary, i used to do chloe ting hourglass challenge and it honestly worked so well for me i could see the changes but ive heard mixed reviews about chloe ting now i'm wondering if i can get better results with another instructor, i tried pamela reif didnt like it, i'm open for anything but i'd prefer challenges or programs over single videos because ticking off daily workouts keeps me motivated(i'd love to hear waist/ab workout suggestions if you have any)

No. 205982

I've tried Daisy Keech's hourglass abs and glutes workouts and they're great imo. I haven't stick to them but everyone in the comments swear by it and judging by her body, they work lol

No. 205990

I’ve been doing Chloe Ting’s challenges and have definitely noticed an improvement. I noticed that I get much better/apparent results when I’m eating right (high proteins, not much junk food) and also doing an hour or so of cardio.

No. 206005

>judging by her body, they work
lol come on anon, no fitness influencer got their body from the accessible workouts they market to newbies on youtube. They get it with proper weight training at the gym.

No. 206023

nta but which challenges specifically? do you follow the schedule precisely or just repeatedly do the videos? thanks!

No. 206057

I'd invest in some dumbbells/resistance bands and would personally recommend to focus on high rep glute focused exercises 3 days a week, honestly that works for me also eat clean and high protein.

No. 206058

So I started working out daily, (Cardio, walking) and timing myself. It's been 2 weeks, I did 7 hours worth of work outs this week, mostly cardio, trying to keep my calories under 1400 and just being more active, I feel much better. My skin is clearing up, the weird skin issue I had on my chest is clearing and I hate that I'm not patient. I want to see results NOW, but I feel like I do see them.
I just in general feel good, I was just asking is that enough to lose a pound a week?

No. 206060

I'd like to add I was someone who lived a very sedentary lifestyle and I no longer drink.

No. 206061

Just based on my personal experience, it depends on your calorie intake before you stopped restricting. I've always noticed bigger weight loss from cutting calories vs increasing workout. If you were eating a normal/ 2k cal/day diet before restricting, you should definitely be losing 1lb week.

No. 206062

I was eating whatever i wanted (More then 2k because counting my calories now showed me how much I really ate), not moving much and I drank.
I'm also bigger, I'm definetly obese, I'm talking being up for more then a mintue or so would have me breathing hard and needing to sit.

No. 206064

The issue is all of these "30 minute booty blast" instructors kinda suck and they all advocate for really inefficient training that doesn't know what it wants to be(except easily marketable of course). If you want a big ass get a training plan and do weights, if you want endurance, or just want to burn lots of calories do cycling, running, swimming ect. There are excellent training plans for these too.

A one size fits all daily workout video will always be inefficient as fuck because it doesn't get harder as you get better. There is no progressive overload, which is the most important principle in strength training. Daily workouts also suck ass, unless your targeting completely different body parts every day, because they don't allow your body enough time to recover and build up muscle. All in all those instructors are a perfect recipe for doing a lot but not getting anywhere.

Yeah also ignore that huge weight rack in the background of her videos, I'm sure she did this with some "7 minute glute activation" videos.

No. 206127

Nonas… can someone please help tell me if I'm abnormally weak and weight lifting just isn't for me…

I'm 5'5", 130lbs, and have always been super weak (never really exercised, always the weakest person amongst my peers). I started lifting because I read that it was the best thing for skinnyfat people.

I've been lifting for nearly a month now and currently I'm at 75 lbs deadlift, bench 30 lbs, squat and OHP 25 lbs. the latter 3 I could be pushing myself more but not ready to yet with the equipment at my disposal. 5x5 reps for each.

I read that beginner females should be able to deadlift about 100% of their body weight, I'm not even close to that. I feel really bad about myself and wondering if I should give up and focus instead on cardio. Any advice would be appreciated

No. 206240


you've only been lifting for a month, so don't be discouraged! Going from never working out to strength training i don't think your numbers are bad. As a beginner your goal should be to be able to DL your body weight, not necessarily where you should be starting at.

For some tips: For DLs, grip strength can be a limiting factor. If you feel that's what's holding you back, try holding the bar with a mix grip or look into lifting gloves. Additionally, for building muscles you need to eat more than your maintenance calories, particularly increasing protein. Try to eat some complex carb before the gym (fruits, whole wheat something) as it'll give you the short term energy to workout with and then make sure to consume protein by 30 minutes after your workout (like protein shake), this will aid your muscle growth, i.e. build the muscles back up stronger.

best of luck nona!

No. 206288

All of that considered (especially cutting the drinking), you should be shedding weight pretty quickly. For me it went - weigh 245 lbs (eating literally anything, baker's chocolate, drinking beer, going to buffets), cut down to approx 1500 cals a day, and I was losing approx 4 pounds a week, some weeks more, some weeks less, for about three months, then it slowed to about a pound a week. Having a scale and watching the numbers dropped helped a ton w/ keeping me motivated, because I didn't really see a difference in the mirror (although it was very obvious to people around me). As far as exercise went, I would just dance spastically around my apartment for as long as I could, working up a sweat that way. Good luck with your weight loss nonnie!

No. 206305

Thank you so much nonnie!!! And thanks for explaining that DLing body weight is a goal not a starting number! I will pay attention to my strength, I was thinking of using protein powder but I heard if you don't work out hard enough the excess protein turns directly into extra fat, do you think this is a legit risk from the 1hr long workout I described? Thank you again!!!

No. 206314

>excess protein turns directly into extra fat
Protein can be used by the body just like any other fuel source (carbs, fats). So yeah getting excess protein is just like eating more calories, but it doesn't get turned into fat any more directly than carbs or fats. Protein rich food also tends to be very filling, so I don't think you need to worry too much about weight gain from it.

No. 206316

ntayrt but I don't think that's anything to worry about as long as you aren't taking in a ton of extra calories with the extra protein. Don't use the protein to replace a meal or anything and just stick with something that gives you about 30g extra. Lifting also burns fat even though it may not feel as intense as cardio

No. 206449

File: 1632182066072.jpg (42.2 KB, 487x497, 513wwMYiTqS._AC_SY1000_.jpg)

Stupid question maybe, but do resistance bands actually translate to real weights? I was going to the gym for a couple of weeks after the mask mandate ended, but when the delta variant blew up I decided to stay home. I didn't want to stop making gains so I bought picrel off of Amazon since a set of these is far cheaper than buying good dumbbells. I've worked my way up to using 70 lbs of resistance, would I actually be able to bench press anything close to that with real weights?

No. 206526

Wanted to just post my experience with Pamela Reif. I was previously skinnyfat (though not outrageously fatty, just weak). Started working out in late summer 2020. had to take two extended periods (8w) off for health reasons. Started with Chloé Ting's 2018 shred until I finished it. Moved on to Pamela Reif, decided to follow her 45m/day plan (swapped between dance/slow/sweaty). I wasn't perfect with it. Didn't change diet much except I started eating a small protein bar before workouts (previously hated eating before exercise) and drinking more water.

I like Pamela's variety better. There are fewer lunges (one of Chloe's favorite exercises). I've seen my abdomen tone up in a way I never thought possible, even after having abdominal surgery. I have much more strength in my arms (Chloe's program helped a lot with this tbh). My stamina is better and I feel a little better in my body.

I guess even if fitness influencers aren't as good as gyms, if you are shy and want to try getting fit, it can be really nice to do this at home. I encourage you to try it because so far I stuck with this and even without perfect execution, I've seen and felt results. And I started really liking exercise. I used to hate it…

No. 206532

Didn't know which thread to post this in, relationship, vent or whatever. So i decided on fitness general.

My husband tried to beat me. For the first time, i was able to retaliate, protect myself and i beat him right back. He didn't expect this and is out of the house right now. I'm safely locked in my room.
Girls, get fit if only to protect yourselves. Your strongest supporters can turn into demons without a warning. Protect yourself with all you have.

No. 206533

Have you called the police?

No. 206547

I think that's a good question anon. Resistance bands will still build strength, but of course you're only getting the full resistance at the maximum stretch of the band, where with something like dumbbells it's consistent throughout. It's hard to precisely equate one with the other, but due to the varying levels of resistance with the bands it's unlikely that it will translate into being able to lift the same amount with traditional weights. Still better off than having no added difficulty though. Have you looked at adjustable dumbbells rather than a full set? I got mine for <$100 and they go up to like 70 lbs each which is more than enough for each individual arm. Doing a bunch of single leg stuff makes it challenging even for lower body.

No. 206696

Can you stay with family? File a report if you can.

No. 206698

The last guy I dated beat me twice in our 2 1/2 years together. The first time he was drunk so I made excuses. A fair bit of time passed and I honestly thought it wouldn't happen again. It happened again. He weighed twice what I do and I never stood a chance of beating him if I fought back. I did kickboxing for years but when I fought back the second time it only further enraged him. He then called ME a domestic abuser for fighting back and threatened to report me… when I was black and blue all over and he had one defense scratch on him.

If he hits you one time then leave immediately. Don't train to take him on in the next beating… one hit will always lead to more down the line. And men who will hit you have usually been emotionally abusing the whole time too even if you didn't see it. Getting out is the answer. Finding a safe way to get out without it coming to more blows is what's important.

No. 208163

Just wanna say I hope this nonna is okay. If you check this thread please let us know. We are all getting in shape so we can kick that mans ass

No. 215650


Thank you guys. I genuinely feel better that you were rooting for me from far away.
I've managed to left the situation and I'm starting to get back on the situation. I'm in a safe space, i'm doing as well as can be expected, and i'm preparing a space and life of my own far away from that man and his circles. Working on getting through the divorce process.
The nona above is right - men who hit you have usually been emotionally abusing you the whole time. I've been working through a lot in therapy and i'm getting as much help as i can possibly get. I'm just out, i'm just alive - i'm alive. I'm very glad.
Thank you again nonas, it's so important to me that you thought of me.

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