Workout Thread

OK, some facts up front:

You can NOT target fat loss. All of those products, systems and workouts that target abdominal fat are bullshit.

Weight loss is 20% exercise and 80% diet. You can't work off eating a 3,000+ calorie a day diet. You need to eat less and healthier.

Weighing yourself daily does not help. Your weight fluctuates by as much as 5 pounds. Weigh yourself weekly, and monitor the trend.

Working out excessively can be counter productive! The goal is 3-4 times per week for an hour. If you exceed this you better be training for a marathon or other such event.

OK, now, how do you lose weight?

Step 1) See a healthcare professional to determine your resting metabolic rate. This is the number of calories you burn just sitting on your ass. It's important to know this number. You shouldn't be eating less than it.

Step 2) Start keeping track of what you eat. There are several websites and smartphone apps that work as effective calorie counters. I prefer LiveStrong and MyFitnessPal. But it doesn't matter which you use. Just start paying mind to how many calories you eat.

Step 3) Set your goal. How much is your ideal weight? How much do you weigh now? This is an important realization to have. A pound of body fat is roughly 3,500 calories. That means you have to either work off or not eat 3,500 calories for every pound of fat you lose. To gain that fat, you have to exceed 3,500.

Step 4) Design a workout plan for your fitness level. Don't run out and buy P90X or join a crossfit gym. All you will do is smoke yourself the first day, and lose interest. Start slowly and build up to the fancy programs.

Ideally you should have 35-45 minutes of moderate cardio and 15-30 minutes of anaerobic weight training. Again, this is to your preference. But burning yourself out isn't getting you anywhere. 

Also, keep track of what you burned off calorie wise. 45 minutes on a bike can be over 600 calories burned. Pay attention to this. You could lose weight too quickly or set your body into starvation mode (everything you eat turns to fat because your body thinks its in lean times and stressed/hunted) Ideally you want to have it so you are losing 2-4 pounds per week. That means monitor your calorie deficit. Once you hit 7,000 calories, start taking it easy.

Step 5) Get lots of rest. Your body heals when you sleep. When you exercise you damage your tissues. Lifting weights or that last painful 5 minutes of cardio is damaging. Its a good burn, but you still have to heal. The goal is 7 to 10 hours.

Step 6) Have cheat days. The worst thing is to think you are denying yourself the good stuff. Let it go FOR ONE MEAL. Don't overdo it. Just allow one meal. Also, don't schedule it. You may find yourself in a situation where the only thing served is a burger. That could take your meal, so having the chili on Sunday is doubling.

There's more to it, but this is a good start

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

These are some good tips.

lolno. Once a fatty, always a fatty.

Too lazy; didnt try

Too lazy; didnt try

DOO eeeet

Too lazy; didnt try

DOO eeeet

I dont need to lose any fat.
Nor do i want to be 'fit'.

So, no u.

Too lazy; didnt try

DOO eeeet

I dont need to lose any fat.
Nor do i want to be 'fit'.

So, no u.

But Oss... You r b a fit boi bby

Sooo..
What can I do to tone my stomach?

Sooo..
What can I do to tone my stomach?

Unfortunately, if you have belly fat, you have to burn fat all over.

But if its just muscle toning, start doing crunches, leg lifts and sit ups. Also, planks are a good closing exercise. This is getting down in a push up position and holding it as long as you can.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

OK. I hit a new goal today.

I have finally done a 2,000 calorie workout.

90 minutes on an eliptical at 15/20 resistance
30 Minutes Heavy Bag
Curls 3 sets of 18 at 60 pounds per arm
Rows 3 sets of 24 at 180 pounds
Lat Pull Downs 180 pounds, 3 sets of 24

I had to work up to this, since I still have to be able to hold Nicholas normally afterwards. So, this will be my new norm. Until I exceed it... that is.

Opposite day will be the same eliptical and bag, but it will be triceps extensions, Military press and bench press.

My bowflex tops at 180pounds... so I may need to look into a bar set, or a new cable machine before long.

>this forum
>people that workout
You gotta pick one.

Does hauling around soggy fucking firewood all day count?

MY NAME IS WOLVERS IM RIPPED, DID I ALREADY MENTION THAT IM RIPPED??

OT: I workout quite a bit, I've got to a good stage. If anyone needs helps or advice just ask.

I go 5-6 times a week, focusing mainly on weight lifting, I could do cardio but I have a job as a labourer so I burn enough calories through that anyway. Split days for each muscle group, doing minimum 18 sets per muscle. It's a waste really but I've got extra time during the day I may as well do something.

>this forum
>people that workout
You gotta pick one.

Does hauling around soggy fucking firewood all day count?

Of course.

On my OP, when I said to figure out your metabolic burn rate? Yours will be much higher than mine. I have a sit on your ass all day desk job. I burn something like 1700 calories. You likely burn much. much more. So, if you want to lean up, all you to do is figure out how much less to eat, and let nature do its thing.

>this forum
>people that workout
You gotta pick one.

Does hauling around soggy fucking firewood all day count?

Of course.

On my OP, when I said to figure out your metabolic burn rate? Yours will be much higher than mine. I have a sit on your ass all day desk job. I burn something like 1700 calories. You likely burn much. much more. So, if you want to lean up, all you to do is figure out how much less to eat, and let nature do its thing.

Yay for soggy firewood.

MY NAME IS WOLVERS IM RIPPED, DID I ALREADY MENTION THAT IM RIPPED??

OT: I workout quite a bit, I've got to a good stage. If anyone needs helps or advice just ask.

I go 5-6 times a week, focusing mainly on weight lifting, I could do cardio but I have a job as a labourer so I burn enough calories through that anyway. Split days for each muscle group, doing minimum 18 sets per muscle. It's a waste really but I've got extra time during the day I may as well do something.

For real? 18 sets per muscle? Jesus christ... the work out must take hours...

MY NAME IS WOLVERS IM RIPPED, DID I ALREADY MENTION THAT IM RIPPED??

OT: I workout quite a bit, I've got to a good stage. If anyone needs helps or advice just ask.

I go 5-6 times a week, focusing mainly on weight lifting, I could do cardio but I have a job as a labourer so I burn enough calories through that anyway. Split days for each muscle group, doing minimum 18 sets per muscle. It's a waste really but I've got extra time during the day I may as well do something.

For real? 18 sets per muscle? Jesus christ... the work out must take hours...

u wot?
I'm barely in the gym for an hour.
Take chest day for example, incline bench 6 sets, 7-10 minutes. flat bench 5 sets, 7-10 minutes. dumbbell press 5 sets, 7-10 minutes. dumbbell flys 5 sets, 7-10.
Work out done, depending on how I feel I might also do some extra chest exercises or ab training. Simples.

I do it SO wrong. Because I can only make it to the gym every other day I workout for 3 hours, full body. I know you're supposed to do one or two groups a day buuut I can't so there's that.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

Getting fit is pretty easy when you're 17. It's just a time commitment really.

Don't you only do cardio??
I assume you work out because you want look good right??
Well cardio will only make you skinny.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

Getting fit is pretty easy when you're 17. It's just a time commitment really.

Don't you only do cardio??
I assume you work out because you want look good right??
Well cardio will only make you skinny.

Nah my body is naturally muscular, so I'm really not worried about it. But I've switched over to other core exercises a few weeks ago and I want to get into lifting but equipment is expensive and takes up space.

Yeah I'd like home gym too but there's no point, my gym is located 2 minutes from my house and it's only £16.99 a month. Aren't you at university? Universities usually have gyms.

ugh I haven't worked out in weeks. too busy with school and band.

I really need to get back into it.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.

Getting fit is pretty easy when you're 17. It's just a time commitment really.

Don't you only do cardio??
I assume you work out because you want look good right??
Well cardio will only make you skinny.

Nah my body is naturally muscular, so I'm really not worried about it. But I've switched over to other core exercises a few weeks ago and I want to get into lifting but equipment is expensive and takes up space.

Yeah I'd like home gym too but there's no point, my gym is located 2 minutes from my house and it's only £16.99 a month. Aren't you at university? Universities usually have gyms.

I feel weird going to gyms though, or working out in public at all.

Don't be so fucking beta man, join a gym lift, work out, feel good.

Getting fit is pretty easy when you're 17. It's just a time commitment really.

Don't you only do cardio??
I assume you work out because you want look good right??
Well cardio will only make you skinny.

Nah my body is naturally muscular, so I'm really not worried about it. But I've switched over to other core exercises a few weeks ago and I want to get into lifting but equipment is expensive and takes up space.

Yeah I'd like home gym too but there's no point, my gym is located 2 minutes from my house and it's only £16.99 a month. Aren't you at university? Universities usually have gyms.

I feel weird going to gyms though, or working out in public at all.

It's not that bad. You just have to find the right gym. People are a lot nicer and more considerate than you'd think.

This user has been blacklisted from posting on the forums. Until the blacklist is lifted, all posts made by this user have been hidden and require a Sep7agon^® SecondClass Premium Membership to view.