I'm borderline obese, going to gym tomorrow for the first time ever. I'm currently doing an intermittent fast too, really serious about losing all this weight.
I heard that stretching is very important before lifting, even for beginners. Is there a routine that wont make me look like a fat loser in the gym doing stretches just to lift small weights?
I also heard cardio should be done after lifting weights, even if it's at the end of the day you do the cardio.
Also, lower weight, higher reps for weight loss right?
To not waste time on "linear progression" and start on periodized programming much sooner.
To start Olympic lifting straight away instead of falling for the meme that it doesn't build muscle.
To not listen to mark rippetoe and listen to people who know what they are talking about.
Thomas Jones
To not waste time on "linear progression" and start on periodized programming much sooner.
Fucking terrible advice. Linear progression is absolutely the way to go for a novice.
Eli Harris
Read the sentence again neckbeard.
Jayden Howard
I have never really stretched in my life, but I was younger. Maybe now that I'm older I'll regret it
But the biggest piece of bro science is that if you are ONLY looking to lose weight, your diet is by far the biggest factor. Working out is good for heart health, and muscle building, but if you work out for two hours, you can undo all of that work with a shitty junk food meal.
TO put it in persepctive, a slice of pizza has 285 calories according to google, 30 minutes of jogging won't even burn that off. Don't be one of those fuckers who do some curls, then come home and eat a gallon of ice cream saying "it's okay, I worked out hard I deserve a reward!"
Have realistic goals, if you want to lose like 5 pounds in one weak (after you've lost water weight) you might be overdoing it and then just gain it back. If you've been gaining fat all your life, realize you can't get rid of it in one month
Yup, I've been avoiding anything sweet or any unhealthy drinks for almost a month now. These past 2 weeks I've started a intermittent fast so I only eat at 1PM and 8PM, now that I'm used to only eating twice whole day with no snacks, i will make even healthier food at these 2 times.
I've lost 2KG these past 2 weeks so so far it's going okay. I was 105KG, my goal is roughly 75-80KG leaned out.
Aaron Baker
Sounds good, keep it up. Definitely work out, it helps, but if you get burned out and decide to relapse, at least keep up the diet if you stop working out, diet is 90% of it.
Asher Reyes
>Also, lower weight, higher reps for weight loss right? false. you lose weight by expending more energy than you consume. less reps in a set (1-6) are considered more strength oriented while more reps in a set (7-12) is considered to be a better hypertrophy workout
Joshua Brooks
what if I do like 5 pound curls for like 200 reps?
Brayden Reyes
I wish I know good form, programming, and diet the second I walked into the gym the first time.
Kayden Cook
thats not intense enough to tear your mussels properly. 5 reps of 200 lb will do 1000% more for you than 200 reps of 5. the name of hte game is intensity when ur beginnning
Elijah Wood
>TO put it in persepctive, a slice of pizza has 285 calories according to google, 30 minutes of jogging won't even burn that off
WTF are you talking about, a half hour jog burns like 500 cal
Brody Gray
maybe if ur a blimp
Evan Perez
Don't do static stretching before lifting. Stretching is overrated in general, but doing it or doing foam rolling after a workout can help some people.
Okay thank you, I thought it was one of the more important things. Guess it's overblown.
Justin Robinson
a good rule of thumb is 100 calories per mile
Easton Murphy
Are you retarded? Do you really think jogging for an hour only burns 450 cal?
Aiden Jenkins
I mean just anecdotally I run about a 9 minute mile and hit about 4 in my typical jog. According to the runner's world calculator it's a little over 500 cal
Oliver Reed
>I heard that stretching is very important before lifting, even for beginners. Is there a routine that wont make me look like a fat loser in the gym doing stretches just to lift small weights? do some arm circles and front and back and side leg swings. don't stress it too much. >I also heard cardio should be done after lifting weights, even if it's at the end of the day you do the cardio. if you must do it in the gym, then yes. ideally you'd place it on its own cardio day. second best is a far away from your lifting as possible, before or after, at least 4 hours apart. worst time to do cardio is immeditely before or immediately after, but safly these times are of course the most convenient >Also, lower weight, higher reps for weight loss right? opposite. lower reps conserve strength and muscle better than higher. >Are all these correct? see above
you clearly have a lot to learn but get going and learn along the way through experience as well as through reading and asking the experienced.
Matthew Gonzalez
Thank you man! I will for sure try to learn more and more, it's so hard though knowing who here memes or not and what's legit. Guess I should be buying books instead.
Eli Moore
>do more than bench and chest exercises >eat food >actually fucking read SS instead of just doing 5x5 all exercises this was later on but since i don't want anyone to make this mistake >count your macros while bulking since you don't lose like 6lbs of muscle because i went from 330 carbs a day to like 125 I'm back to being a twink again but it doesn't take a lot to impress girls so i just have to wait 4 months till i can bulk again. So just gonna enjoy the summer being a twink with t-rex arms that has a nice face.
a number of criteria have to be met for muscle growth to occur including sufficient sets (bringing the muscle to some proximity to exhaustion enough times), sufficient weight (around at least 60% of your 1 rep max for larger muscles and even less than this for smaller muscles, and far less is pump/burn/metabolite training is used however this is not sustainable for any longer than perhaps a month), reps (optimal reps depends on the muscle for example glutes will grow from sets of 4-8 best whereas side delts will need at the very very least 8 reps to even begin being worked properly). the sum of all of this is what is known as "volume" and finding the appropriate volume dose is now your no. 1 priority if muscle size is your goal.
Isaac Hall
now that i think about it, it probably depends on the runners speed.
Kayden Johnson
>only 2/3 bathrooom lights working
holy shit user are you me
Noah Phillips
Probably not since i have to hit the middle one with my finger
Kevin Murphy
this place is knowledgeable to a point but you have to lurk a fair bit and have experience to know what's legit and what's not. unfortunately the fitness industry is rife with bullshit and sifting through it is a skill in itself.
as a beginner, do Starting Strength. before you even think about doing it, read the book, download it illegally or whatever. do this for 3 months minimum to teach you the basic lifts and get good at the technique and get them strong, and to teach you how to move your body under heavy weights. add in curls, lateral raises and other accessories if you want, that's no problem as long as they're not interfering with your main lifts. stronglifts is another option or really any linear progression routine, just pick one. do NOT program for yourself to begin with. 3 months later you are now free to choose an aesthetics routine (if that's your goal, i'm assuming it is). lurk and resesrch in that time to pick one.
Caleb Scott
how do you get an ass like that?
Lincoln King
I will paypal you money for windex for your mirror man
Luke Foster
I'm leaving this dump in a bit so whats the point
Luke Kelly
Your mirror looks like you spit mouthwash all over it, clean it my man.
Oliver Sanders
i refuse
Henry Lopez
>lights broken >mirror covered in shit SLOB
Angel Brown
poast mirror
Hudson Morales
wish i didnt ego lift on ohp
Caleb Reed
If i was you OP id do cardio until you can do a decent like 20mins and then do weights and 20mins of cardio itll be hard at first but like most things become routine if you stick to it
Carter Young
I wish I was smarter about transitioning to an intermediate program from 3x5 Linear Progression. Staying on that type of program too long led to burnout and delayed me significantly.
Need to have a very long run view to succeed at this. Rushing to get back to old PRs led to injuries as well. Maybe this is the type of thing that takes experience to really appreciate - but hopefully not for your sake.
Hudson Bailey
Realize that "going to the gym" is not enough and that instead - it will take a full lifestyle change for real results
Lincoln Mitchell
not really. I sit on my comp for like 12 hours a day instead of 14 now and some of the food mommy buys for me is different
Nolan Morgan
It's 11 calories per min of heart rate increased cardio plus or minus for runner's speed. If you take 15 mins to do a mile you wont burn as much as someone that does it in 8 mins.
Jordan Johnson
>a slice of pizza has 285 calories according to google, 30 minutes of jogging won't even burn that off Wtf dude. You cant jog 3 miles in 30 minutes? Fatass.
Oliver Cox
All sugar gains weight and sports drinks are borderline of useless.
Asher Gutierrez
Keep up the intermittent fasting, and if you haven’t already, check out “The Obesity Code” by Dr. Fung. I started fasting at the start of the year and am down more than 20 kilos, with many more (sadly) to go. When I started, I ate between 11 and 8. My window is now between 4 and 8, with two skipped days a week. It gets easier.
Jaxson Walker
In progress of going from fat to fit too. This is a month and a half progress from first day in March to End of April. (Lifting for 3 months).
Just know it all comes down to diet. I probably could have made 50% better progress if I had kept a better diet. But most importantly.... Do what works for you. If you are going to burn out of eating chicken and rice every day in 2 weeks and go back to eating unhealthy... You might as well not do it. Find a healthy life style that you enjoy and works for your life.
Obv I'm not saying I'm anywhere close to my goals or romotely fit. Nor should this be an example. Just sharing a bit of my journey .
Also, pic is about a year of progress (not showing my dreamer bulk phase, fuck you). If I wasn't on a meme program, and did all of the above, I feel I could have gotten twice the muscle.
Bentley Mitchell
I wish I'd bought some scales so I knew my TDEE before I started. But now I know so it's all good.
Noah Sanders
You should probably wait to actually accomplish something before you go posting (lack of) "progress" pics looking for asspats.
Typical fat looking for the reward before it's put in any of the work. Nice bitchtits, bitchtits.
Jace Bell
It's not he just doesnt understand how important stretching is for long term health
Xavier Gonzalez
More important that any routine, is that you try really fucking hard on every working set. It doesn't matter if it''s 3x10 or 5x5. Just put a lot of effort into it
Dominic Gonzalez
I wish I knew that free weights are a billion times better than machines
Ryan Young
If this is a year of progress you should just get it over with and kys my man. you just got fatter
Lucas Perry
i wish i knew more about JQ, and its effect on feminization of contemporary western males.
Justin Cruz
Free weights give you bulky, fat powerffter physique
Machines give you chiseled, chad physique.
Enjoy being fat powerlifting faggot!
Jose White
I just can't squat. I don't have the flexibility. ;_;
I either fall when I sit back or I lean so far forward that my back is nearly parallel with the ground.
so what, just do what feels good and stresses your muscles instead of your bones
Chase Williams
If people can get fucking insanely fit in prisons with hardly any food and very limited recreation time if at all then that must mean diets and supplements are a complete meme and you should be spending most of your time doing push ups and lifting dumbbells in your room.
Eli Lopez
Figure it out, moron.
Alexander Nelson
Do you just not bench lol
Jack Jenkins
To not listen to my dipshit friends who told me "c'mon man do one more rep" and then I dropped a 50lbs dumbbell on my face while dumbbell benching.
>Now they're all afraid to deadlift 2pl8
Justin Long
I know it's hard to imagine for people like you but most people have jobs and a life you know. We don't sit in our room 23 hours a day.
Benjamin Howard
>literally using the "too busy" excuse to exercise stay fat
Ryan Moore
DIET.
Camden Smith
Reddit has a good wiki on its fitness page, better advice than anything you'll get here bro
Charles Thompson
>Eat more
My biggest mistake that i've made when i started lifting at age of 15 was that i didn't really eat much. I trained like crazy but i didn't care much about eating because i just was stupid to think that only going to the gym built muscle.
Jeremiah Williams
you have to go back
Jordan Hernandez
>or I lean so far forward that my back is nearly parallel with the ground. All powerlifters do that. Squat-Good Morning or something.
Hudson Flores
You probably know this but just incase
Don't stretch cold muscles. Always do a slight warmup before you stretch.
Lucas Carter
do 6 months of SS and then hop on testosterone-e @ 500mg/wk. natty lifting is a waste of time past 6 months.
Jaxson Garcia
If you lean to far forwards you need to foam roll your calves, they are too tight, using too much calf not enough ass
