/fit/ - Fitness, Health, and Feels

1. Read the sticky about diet

2. Never ever eat refined sugar

3. No more soda, diet or not

4. Drink 3 litres of water a day

5. Oats for breakfast every day

6. Machines are for the weak

7. Swim in cold water if you can

8. Join a martial arts club and go

9. Do HIIT

10. Start lifting the big three now and keep going. 5x5, read the sticky.

11. The only gains you will make on that bike are measured in shame. Throw it away now and NEVER EVER debase yourself on a womanish device like that again.

12. Rowing machines are all right though.

Read the sticky.

Also,

http://scoobysworkshop.com/cardio

http://scoobysworkshop.com/2010/08/14/importance-of-cardio-cardiovascular-exercise

http://scoobysworkshop.com/does-cardio-burn-muscle

Also, stop asking questions on /fit/, what the fuck is wrong with you? You're only going to get troll answers from depressed losers who are only lifting for girls and nothing else, not realizing that will never fucking work because women don't give a damn how big your biceps are if you're a depressed loser.

>Well where should I go, then?

Can you afford $5/mo? Then here you go: http://sweat4health.com

/fit/ is for trolling and nothing more.

>>85646

Those links are really helpful, thank you!

>>85647

>Also, stop asking questions on /fit/, what the fuck is wrong with you? You're only going to get troll answers from depressed losers who are only lifting for girls and nothing else, not realizing that will never fucking work because women don't give a damn how big your biceps are if you're a depressed loser.

I've come to this realization a while ago, but figured I would try my hand one more time just to see what kind of feedback I'd get. I appreciate your time.

>Can you afford $5/mo? Then here you go: http://sweat4health.com

The fuck is that? Are you just shilling this dude Scooby?

>>85643

Hello muh friend. I'm going to pretend you didn't call me an asshole and I will try to help you.

Oats: I eat porridge oats with wheatbran. Just don't eat processed porridge- whole oats. Mine has added dietary fibre.

Machines: I think they are tedious and it's not ideal to try to do cardio sitting down. If you're not too self conscious go for a little jog. Don't kills yourself. Start light. If you can't, then go for a swim.

Aim for ten minutes running or swimming without a rest. Then eleven, twelve, etc. Build up incrementally but keep doing it.

Try to exercise three times a week. Every day will be too much and you'll get tired and give up.

You HAVE to stop eating shit like candy, cookies, ice cream, pizza and all that because it isn't food. It does you no good, gives you insulin spikes which make you tired and give you mood swings, affects your sleep negatively and yes make you gain fat.

Fat in food is good for you, sugar NEVER good. Remember that.

Try to eat something green or red with every meal. A handful of salad leaves, a few tomatoes, a bell pepper, some broccoli or kale. Just eat it raw if you can. Or steam it.

Don't eat anything that comes in a box with a picture on it. Just meat, fish, eggs, milk, nuts, veggies, dark chocolate (not that shite like Hershey's) seeds, beetroot, pickles, cheese, rye bread, whole grains- NEVER WHITE BREAD EVER AGAIN.

Martial arts makes you confident. It makes you motivated. A good dojo is full of people who will encourage you and be your faithful friend. I'd suggest judo.

Cold water swimming builds your white blood cell count giving an immune system boost. Of course it burns fat faster, too.

Water is essential but all the more so as you'll be breaking down and shitting out a lot of tissue. Eat whole grain bread (with bits in it) and if you like get some of them seedy whole grain crackers.

Perhaps you went too far with your lifts. Squat the bar at first. Just get good form. Seriously. Start with nothing on the bar and write yourself out a programme.

5x5 deadlift, bench, OHP

rest

5x5 squat, bench, OHP

rest

5x5 Leg press, bench,OHP

Rest

Rest

Just start low. Keep going. Try to do ten minutes of cardio 3x a week to begin with. 20 plus is ideal if you ask me. Keep upping the intensity, duration and weight IN VERY SMALL INCREMENTS and you'll make it.

Don't give up. Keep going. Eat right and sleep well.

>>85649

If you want to do pull-ups or chins look at scoobys video about walking the plank. It works m8

>>85654

Hello again muh friend. You asked about food so here is what I eat

Breakfast

Oats and frozen blueberries

Second breakfast

Scrambled eggs and rye bread with cheese

Lunch

Salmon, tuna or mackerel out of a tin, leaves, seeds

Second lunch

Cottage cheese, nuts, leaves,

Snacks? Miso soup, nori, cheese, jerky, a pint of milk, pickles, skyr, whole food peanut butter with no added sugar

First dinner

Pasta, or rice, pesto, salad, beetroot or something

Second dinner

Steak, or lamb, 97 percent pork sausages, broccoli, kale, beans etc

I eat about 3000 calories a day and around 120g protein

I lift 3-4 times a week, train in full contact martial arts 3x2 hours a week, swim 3-4 kilometres outdoor and do another lifting cardio hour on Thursday.

If I were you I'd eat

Oats for breakfast with blueberries

A salad with fish or sunflower or pumpkin seeds for lunch

Somethings flesh for dinner

Eat baked beans on whole grain toast with cheese on it for lunch if you like.

Eat rice and fish. Put in some beetroot and raw garlic or wasabi

Aim for oats, salad based lunch or pasta (I eat my pasta late cos I do two hours plus cardio in the evening) and eat fish or meat for din dins. Avoid mashed potato as it has a high glycaemic index. ( it will give you an insulin spike which is bad).

Read 'pure white and deadly' it's about how sugar is basically poison.

Pizza is just junk. Trans fats and hydrogenation are shit tier.

Eating right is nice. You'll probably feel like shit withdrawing from sugar for three days but then you won't miss it after a bit.

Just eating right and drinking water will make you lose weight if you don't overeat.

As a guide I only burn about 3-400 calories swimming for 40 minutes outdoor. Regulate your intake of food, keep a food diary, count calories and protein and STOP EATING SUGAR NOW

>>85647

> says nobody on fit helps

> in a thread where ppl are helping

>>85636

I disagree with UK fag. I lost my first 30 lbs on pretty much only biking. Basically that was my first year of /fit/ because I was too out of shape and immobile to even squat right.

Cardio will work really well at first. You need to do it at a steady state for at least 45 minutes mostly every day. I say every day because it will give you discipline and form that workout habit. You need probably a year to form the habit of working out as if is the same as brushing your teeth or showering. That's what I had to do, anyway. I started out 220 as well. Now I can basically go to the gym three times a week for lifting and I hardly ever stray from my fitness workouts unless I really have to in which case I get cranky and make it up the next day.

But after about 6 months, your body will get used to it and the fat loss will slow down. That's when you need to find other things to do. By then you should start on a beginner lifting program if you haven't already. Also switch up your cardio like I said every few months.

> martial arts will give you confidence

Nigga, anything will give you confidence. Martial arts is great but it's not necessary. Climbing a fucking mountain will give you confidence. The idea is that most fat fucks give up within a year and that's why you're getting so much specific advice. Stick with fitness. Don't make it about an emotional drive, make it a habit. Your approach needs to be logical as far as I'm concerned. All the ppl I know who try to lose weight and fail are too emotional about their self image or use their passion to start on fitness. But you can only rely on passion for so long before that shit burns out. It's about educating yourself and maintaining consistency by having your fitness community to keep you accountable somehow. You can watch YouTube videos, shitpost on forums, or make a gym friend. The idea is that you immerse yourself in your fitness and you gotta believe you're gonna make it.

>>85649

>Are you just shilling this dude Scooby?

Yes I am, because S4H is 100x better for actually getting real advice than any of the troll-pits outside of it.

>>85672

Good advice brah. Mind you I climb too and if you don't know what you're doing you'll die.

I just thought sitting on a static bike gets boring. If Oh Pea can, why not get an actual bicycle and go on that?

Still, an indoor climbing wall is also a good idea. If you meet motivated fit people you might find it more fun to get fit yourself.

The problem with cardio is that it works with the muscles you have at the moment.

Most fat men and women have zero muscles, so there's nothing for the cardio to work on.

tl;dr in order to do cardio, first you gotta lift.

>>85657

>second meals

Oh, Britain. These are really good ideas on what I need to eat, though, so thank you!

>>85672

>Basically that was my first year of /fit/ because I was too out of shape and immobile to even squat right.

That's about to be me.

>Cardio will work really well at first. You need to do it at a steady state for at least 45 minutes mostly every day. I say every day because it will give you discipline and form that workout habit. You need probably a year to form the habit of working out as if is the same as brushing your teeth or showering. That's what I had to do, anyway. I started out 220 as well. Now I can basically go to the gym three times a week for lifting and I hardly ever stray from my fitness workouts unless I really have to in which case I get cranky and make it up the next day.

Ahhh, music to my ears. I know its shitty to just side with the person who reaffirms your pre-conceived notions, but I did think the UK poster was a bit far off. Only 20 minutes of cardio every other day? I don't know about that.

>But after about 6 months, your body will get used to it and the fat loss will slow down. That's when you need to find other things to do. By then you should start on a beginner lifting program if you haven't already. Also switch up your cardio like I said every few months.

Will do.

>

Nigga, anything will give you confidence. Martial arts is great but it's not necessary. Climbing a fucking mountain will give you confidence. The idea is that most fat fucks give up within a year and that's why you're getting so much specific advice. Stick with fitness. Don't make it about an emotional drive, make it a habit. Your approach needs to be logical as far as I'm concerned. All the ppl I know who try to lose weight and fail are too emotional about their self image or use their passion to start on fitness. But you can only rely on passion for so long before that shit burns out. It's about educating yourself and maintaining consistency by having your fitness community to keep you accountable somehow. You can watch YouTube videos, shitpost on forums, or make a gym friend. The idea is that you immerse yourself in your fitness and you gotta believe you're gonna make it.

This has been my main hang up. I can't even find the motivation to continue school anymore, much less exercise, so I couldn't see it panning out. I'll take your words into hard consideration. Thanks for the advice, G!

>>85673

Oh god, is it a paywall forum? I really don't think I need that to get /fit/.

>>85684

I actually really like skateboarding and I'm pretty good at it for a fat guy, but I have the worst balance on actual bikes and I'm not sure why.

>>85689

I don't think that is how it works.

>>85692

>Oh god, is it a paywall forum?

He had a regular forum but it got so infested with know-it-all trolls he put that up.

But it's $5/month, if you can afford whey you can afford that you cheap fucking jew.

>>85695

I'm not a "cheap fucking jew," but paying to shitpost on a fitness forum is not within my realm of interests.

>>85692

Muh friend, second breakfast is a joy. I do have hairy toes too.

Little meals, high quality, often.

>>85636

Don't be afraid of asking questions here, we will eventually help and you get a decent banter with trolls from time to time Latvia I'm looking at you

Scoobster is our natty king and you can get real advice in general health in his channel and site scoobysworkshop.com like some of the guys already stated, Good luck murica.

>>85649

>Are you just shilling this dude Scooby?

Yeah, who the fuck is this scooby guy? stop shilling for these nobodies roiders