Getting in shape?
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- bainbridge
I walk a lot but that's it.
I'm borderline "skinny fat"
Should I join a gym?
Should I buy weights?How do I get in shape?
- palimpsest4
In shape for what?
- Form follows function.palimpsest
- Ask not what you can do for your body but what your body can do for you.palimpsest
- Asking the real question lol@palimWordsworth
- Less is more.neverscared
- pango6
- https://www.instagra…pockets
- the tv show is amazing and so funnyWordsworth
- I agree with One Punch Man.Continuity
- Pushups and pushups and pushupsgarbage
- s4 coming in a few monthsdopepope
- +milfhunter
- https://www.instagra…skinny_puppy
- pango1
if you just want to be healthy. ask your doctor what's a healthy target. weight, height, muscle ratio.
- ApeRobot3
I recommend starting doing push ups, sit ups and squats.
But start with baby steps.
If you can do five of each, start by doing that everyday, it will take five to 10 min of your time.
Slowly increase the reps weeks by weeks or even every two weeks.
So that it will become an habit.
If you go from no exercices to full training, you will not last in the distance.
Slowly you need to hack your brain.
Google "kaizen"- At least it worked for me.ApeRobot
- ^ baby steps, this is the way.Ramanisky2
- Then you can move on to toddler steps.palimpsest
- And if we're really very lucky, he'll be walking by the time he's 80.Continuity
- And then join us in Burpee World. It's a horrible place, but you only have to stay for 15 minutes.garbage
- Navy seals burpee, it's a love and hate situation. An absolute killer.ApeRobot
- Ramanisky21
Went to Target and bought a floor mat ($40) for sit-ups/planks and two 15lbs weights ($35).
I’ve bookmarked several workout routines in TwitterX
for simple home workouts.- How’s it going? How long?monospaced
- It’s going good. I’ve been at it for a year now, 3-4 times a week, 40min-1hr. Last year I was at 230lbs & was hospitalized for Edema. 163lbs today.Ramanisky2
- Wow! I need to lose 30lbs.monospaced
- Diuretics also help the process .. they’re a daily thing for me now. Helps my body from retaining fluids.Ramanisky2
- nb0
The basics:
- Your choices in the kitchen will make you thin or fat. Weights will make you strong and toned.
- Weight training is the most efficient exercise by far. This includes bodyweight training like pushups and squats.
- Small, daily efforts will be more effective and better than a huge workout 1-2 times per week. You’ll notice this over a long period of time.
- The ultimate secret to effective weight training: make light weights feel heavy. Increase weight over time (weeks) but always lift weights that you can easily lift and then do it in a way that makes it feel heavy. You’ll avoid injury and progress much faster over a period of time.
- Oh also find a bar and do pull ups. Warm up your back and arms first so you don’t get injured. A few pull ups are VERY effectivenb
- Continuity0
You're skinny-fat you say? That makes you fat, then, plain and simple. Which means, you're probably over 22%-24% body fat, almost all of it stored in your abdomen, and lower back. I'll bet a fair portion of that is visceral fat, too, and that's not good at all. That means you've got work to do.
As nb says, it all starts in the kitchen. If you're feeding yourself more calories that you burn in a day, you'll get fat and stay fat. That means you need to be in a calorie deficit in order to lose fat. Calculate your TDEE, and subtract 500 to 750 from that number, and start being mindful about what you stick in that gob of yours.
Protein: 2.2 g per kilogram of bodyweight, ever day. Preferably from whole foods, supplement with powder if.where required.
Calorie deficits can be achieved via nutrition and exercise. Or one or the other. When I'm cutting, I tend to favour eating a bit less, so as to not impact my recovery because I've exercised too much.
There's a wealth of quality information on this topic online. Start here (I favour rapid — but not reckless — weight loss, because cutting really sucks):
https://legionathletics.com/rapi…
Exercise. A lot. Sorry ApeRobot and nb, but I'm going to disagree with you, here. "Small daily efforts" are a surefire way to spin one's wheels and accomplish fuck all. You're either in to change your body, or you're not.
Meaningful fat loss comes from the metabolism kicking into overdrive, which means you really need to get that heart rate up.
Lift heavy from the off. Lift fucking heavy, with compound movements — that means, the classic Big 5 lifts: squats, barbell bench press, deadlifts, standing barbell overhead press, bent-over rows.
I say again: LIFT. HEAVY. 5 sets of 5 reps. Three times a week. Why?
Because you get the most bang for your metabolic buck. You'll get that sedentary heartrate of yours up in ways "small daily efforts" and high reps/low weight will never accomplish, and you'll get stronger from head to toe. And you'll shed fat.
You'll also see pretty quick linear progression in both the amount of weight you're lifting, and the amount of fat you're losing — if your nutrition is on point. N00b lifters just have to look at a barbell, and they gain a couples of kilos of muscle.
And rapid, linear progression is the very best thing for motivation.
Study this carefully, and do it religiously for three months (this is what I started with years back):
https://stronglifts.com/strongli…Alternately, if you're feeling really ambitious, have five days a week to commit to your fitness, and want to get some conditioning in with your lifts (I've done this one. It's intense, but very good):
https://athleanx.com/best-workou…Follow *quality* fitness influencers on YouTube: Jeff Cavaliere. Jeff Nippard. Knees Over Toes Guy.
To recap:
1) Stop eating shit
2) Eat fewer calories than you burn every day, ffs
3) Lift heavy three times a week for three months, before moving onto another programme
4) Stop fucking around and get it fucking done
- Ramanisky21
I cut out all breads, pasta, potatoes and shit snacks.
I Stick to fruits, veggies and meat. Add brown rice to that sometimes. Mixed Nuts and protein bars for a snack. Also no carbonated soft drinks. Coffee in the morning and water the rest of the day.
Def helps.
- And lemon water in the morning.palimpsest
- Yes ... need to add this to my routine.Ramanisky2
- Yup, half your plate should be vegetablesnb
- Hot take: white rice is not much different than brown rice. And potatoes aren’t so badnb
- Psst ... I have a few potatoes every now and again but nothing like I used to.Ramanisky2
- flolContinuity
- https://www.qbn.com/…
https://www.qbn.com/…Continuity - Fries are the devil thonb
- ^ They really are... had some Chick-Fil-A
Waffle Fries a few weeks ago, so evil.Ramanisky2 - What's your dairy intake like?PonyBoy
- ^ not really that much at all these days half and half with my coffee and a little shredded cheese with morning eggs.
Should it be more?Ramanisky2 - Orally.palimpsest
- Don’t eat the delicious dinner I just downed... chicken fajitas, with refried beans and sour cream... and cheeseprophetone
- That's exactly what cooked tonight, prophet... minus the cheese (tortilla not seen) :)
https://i.imgur.com/…PonyBoy - Whoa looks goodprophetone
- Damn pony ... that looks so damn good.
Great presentationRamanisky2 - potatoes are healthy veggies. Its about the right dosing. I'm still thin because i skip breakfast and go straight into lunch.milfhunter
- skipping breakfast isn't a good way to stay thin, or get thinmonospaced
- flol there's all sorts of bro-science and bullshit going in this post and these notes.
Cutting carbs, cutting breakfast. Keep on keeping on, bros!Continuity - I think, perhaps, there are different levels of 'getting into shape', continuity xNairn
- mind over matter... + shape is secondary to moving your shapes with excellent precision and golden delight.neverscared
- bainbridge0
Pasta, bread and Coca-cola are my guilty pleasure.
I need to stop that.
It was fine in my 20s.
- Simply switching to Coke Zero should mathematically make you lose a bit of weight but for some unknown reason it doesn’t worknb
- sounds gross - new recipes will helpFax_Benson
- Penne and Coke is my favorite pizzanb
- ok_not_ok2
- fungtion all the wayhans_glib
- Fork follows fungtionnb
- Fungitonics FTWmonospaced
- Conjungtion jungtion - what's your fungtion?stoplying
- Pill ips, pish ups, sut ips, dups.Wordsworth
- nb5
- This, is the only way.Ramanisky2
- Did you finally get pregnant?sted
- I look like I amnb
- thumb_screws2
Like Pali said, have something to get in shape or fit for. That seems to be working for me.
I tweaked my back a few months ago (loading the washing machine) and instead of doing my usual "it will get better by itself" went to the physio. They gave me some basic exercises to help strengthen up my core and bits of the body that tend to blow out as you get older. Got in the habit of doing it every morning and started to throw in some resistant band work.
Once I started to feel a little more confident in what my body can do, asked the physio for some exercise's and work outs to build up to trail running again. That became my what to get in shape for.
Ive also been doing intermittent fasting (partly to force some schedule/routine into my life and also to shift some weight to save my joints) as I build up to get back into trail running.
I love doing the resistance bands now. They're super convenient, just set up a mat in the living room and good to go. Ive found a heap of workouts that you dont have to attach the bands to anything which makes its even easier. I'll do that every morning along with some body weight stuff and strength exercises the physio set me up with.
Feel like Im at the point now where I'm a baseline level of strength and executing the exercise techniques correctly that I can start pushing harder.
- Can you share what bands you use and some workouts you do with them?elahon
- garbage0
Back when I used to train and spar, one of my friends that regularly kicked my ass recommended Convict Conditioning. It's a book written by some goofy-ass Canadian Christian that sets world records for pushups or something.
I believe his words were "Just find the chart, don't read the book". The basketball lever pushups are when you know you're making progress.
- was about to ridicule this but it's actually really good, takes you from fresh meat into a soldier in the aryan brotherhood in 1 short year lol_niko
- I learnt a lot from this, but the wrtier ultimately is not a coach. IMO "Overcoming Gravity" is a better book for body weight.skinny_puppy
- lol niko. And Overcoming Gravity is definitely a better book, but if you want the basics these charts keep it simple.garbage
- palimpsest11
The 11 best crystals for weight loss
1. Blue apatite
Blue apatite? More like blue appetite, #amiright? This true blue stone is considered a hunger suppressant, so it might help curb your cravings.2. Peridot
Peridot is a type of olivine that’s known for its grand green color. Folks claim it helps them stay motivated while on a weight loss journey.Some people also believe it may reduce anxiety or fear, detox the body, increase strength, and enhance liver or gallbladder function.
3. Sodalite
This stone is thought to enhance your metabolism. It may also help you make better-for-you food choices and stave off cravings.4. White quartz
Clear white quartz is thought to be a protective stone that can clear negative energy. That makes it a great choice to carry in your purse or pocket. Some folks even place one under their pillow.5. Carnelian
Carnelian is a radiant red-orange stone that looks gorg as a pendant. Some peeps use it to reduce hunger and food cravings. Others claim it can help detox your bod and boost your overall health.6. Amethyst
Amethyst has a lot of spiritual street cred. Believers think it can balance your hormones while enhancing metabolic function. It may also keep you motivated while helping you make nutritious food choices.7. Iolite
Iolite stans say this stone can turn you into the Energizer Bunny. In addition to increasing vitality levels, peeps also say it helps release accumulated fatty deposits.8. Diaspore
Diaspore gives off a calm energy that makes it great for everyday use. Some folks think this crystal can help prevent water retention and assist with weight loss. It’s also thought to reduce age-related memory loss and promote lucid dreaming.9. Epidote
Mineral enthusiasts use epidote to overcome feelings of rejection. That means it might help you let go of emotional and physical weight. It could also help you pay attention to what you eat and why you eat it.10. Picasso marble
This stone’s vibe is all about strength. It’s believed to increase self-control, which could reduce your risk of choosing foods that aren’t in line with your goals. It also might help regulate your metabolism and keep you calm.11. Gaspeite
Here’s another one that’s thought to stimulate your metabolism. It may help unclog bad feelings and motivate you to move forward. Some people think this is helpful if you’re prone to emotional eating.- Now we’re talking! To this point, it’s essential to adjust the dosage of crystals according to one’s astrological horoscope.monospaced
- For maximum efficiency.palimpsest
- How do I the most of the crystal energies? Be in same room as them, eat them, hold them in my anus?thumb_screws
- "carry in your purse or pocket. Some folks even place one under their pillow."palimpsest
- How do you cook these?Sandder
- Grind them in a food processor and sprinkle on freedom friesnb
- Sleeping with them under the pillow sounds dangerous. Could overdose on the power of lolite if I hit snooze to many timesthumb_screws
- These crystals are so effective you may accidentally lose too much weight.nb
- White quartz hmmsted
- @nb Only if you boiled your freedom fries in the urine of your foes. If you miss a step, it will not work.garbage
- wait? what are we talking about?autoflavour
- what the fuckcrazyprick
- So you lose weight but your dental bill escalates b/c broken teeth?prophetone
- @autoflavour https://i.imgur.com/…sted
- Noooo way, esotericism in QBN? What's next? Homeopathy? Astrology?oey_oey
- Been using Iolite in my bidet for a few months now and the results are astonishingnb
- don't forget Cummingtonite
https://i.imgur.com/…pango - 8 hours in and I'm not getting results. I think I fucked up the lolite to gaspeite ratio.thumb_screws
- Pretty hard to chew and digest in my opinion.ApeRobot
- @ApeRobot turn it into powder and consume nasally
https://i.pinimg.com…sted - thanks for the tip, will do.ApeRobot
- Amethyst definitely helps, not the stone though, it's name is a good hint (check the etymology)rzu-rzu
- My sober friends swear by Amethyst Suppositories™.garbage
- its* name, damn itrzu-rzu
- stoplying7
I think the absolute most important thing if you're making any changes to your meals, exercise, life is that these new changes are something you can stick to. I've tried cutting out bread, but I love bread! Same with beer. BEER! It really clicked for me when I was in Atlanta on a week-long business trip a few years back and at every restaurant I went to, the calories were printed next to each item. 1,600 calories for a cheeseburger and fries? No way, that's a 9 mile run to burn it off and it's just not worth it.
When I heard my kid say "Daddy's fat", it woke me up. I was soft and fat - 6'3" and hovering around 220lbs. This was May of 2020 right as the pandemic was sinking in. I had no core muscles and as a result was constantly dealing with back issues. I had a heart arrhythmia and as someone who had kids later in life, I wanted to be healthy and active for my boys. I wanted them to see their Dad exercising so it wasn't a foreign concept to them. So I said fuck this, and started exercising and running. I use dumb bells every morning - even if I don't exercise to failure, I still touch my weights every day. Then I laced up an old pair of Asics, stretched, and pushed myself. Once I got to a point where I could run and breathe with rhythm I didn't want to stop because I worked too hard to get there, and then it was okay to have 4 slices of pizza, or a monster cheeseburger once in a while because tomorrow was a run day and I would burn the calories. Four years later I still run 3.35 miles every other day, in snow, rain, on business trips and I've lost 40 pounds, can feel some solid core muscles in my abdomen and my boys look at my "muscles" now and say OOooooh. And now my 11 year old runs with me on weekends. I can eat what I want, but it feels better to eat healthy because i notice how much better I feel when I do. I made these changes that I could stick to, no keto, carbs, or fasting. Just loosely monitor caloric intake and then do something to burn calories and keep the metabolism going. Find something that you can stick to, and don't quit. There is some mental toughness needed. I hope this doesn't sound like I'm patting myself on the back, but I PROMISE you, if I can do it - anybody can do it.- This is why getting the right crystals is so importantnb
- timeless2
Round is a shape
- Eggsactly.palimpsest
- Sphere is the mind-killerMorning_star
