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User avatar #23055 - doctordalek (01/01/2015) [-]
Can't wait to see all the New Years resolution idiots at the gym for the next week before they give up because it's too hard. They make fantastic motivation.
User avatar #23056 to #23055 - europe (01/01/2015) [-]
I started lifting this summer, got zilch experience with the resolution folks
Hope they stay away from the free weights, though (new members generally seem to prefer machines, luckily)
User avatar #23052 - muchname (01/01/2015) [-]
you know what, I'm actually trying to lose wait this year for my reso, I don't care if I don't keep it I'll atleast be proud of myself that I tried to lose weight.
I'm using the neilarey Batman workout since he was always a personal hero of mine.
any tips for me, fit?
Legit tips pls
#23053 to #23052 - anonymous (01/01/2015) [-]
I looked at the superman one and all I felt was sadness. The batman month challenge looked good too. Not quite sure what the punching has to do with anything though.

I assume this is the one you're talking about. neilarey.com/workouts/batman-workout.html

Some may disagree, but it might be more prudent to do all of these in one set or in 2 sets. I'd also reorganize it too.
100 sitting twists and sit up punches (or just sit ups lets be real), 2x50 leg raises, pushups, jumping lunges, 5x40 squats with breaks in between, 5x40 mountain climbers with a small break in between each, and instead of just punches I would instead shadowbox for 10-15 minutes.

The fact that they mixed in heavy cardio in the front kind of annoys me. By set 5 of their set you'd be exhausted and your form would suffer. Save the cardio ones for the end.
That's also interesting. Never really saw the point in these workouts though.
#23054 to #23053 - anonymous (01/01/2015) [-]
Also, if you think you are going to lose substantial amount of weight doing these you might be kidding yourself. It's certainly better than doing nothing, but following the meal plan would be essential to even see a difference. You would build muscle, but it wouldn't be that noticeable. These are like... worse versions of insanity is how I think of them. You can do insanity and see minor weight loss and muscle gain, but in order to have a substantial change you need to follow the diet plan to the letter. As the saying goes abs are made in the kitchen.

You also don't need to do 100 sit ups a day, no actual workout does this. Same with Leg raises. You only need to workout your abs every other day or every 2 days.

Honestly, I'd just do insanity if you like these sort of routines. It would force you to go quicker and you would probably do more and have less of a chance of giving up. But many may disagree.
#23051 - anonymous (01/01/2015) [-]
Nothing to do this new years eve. Instead of wallowing in sorrow I will spend the new year lifting my pain away. Might as well start the new year off right. I'll even start at 11:30 to make sure the timing is perfect.
#23048 - Elk (12/31/2014) [-]
**Elk used "*roll picture*"**
**Elk rolled image** The guy who invented apples has bad tastes.
User avatar #23047 - playercz (12/31/2014) [-]
I want to start working out. (again)
I really want to get in to shape, but the only things at my disposal right now are 3KG dumbbells and an excercise bike. (I don't know how is0 it called in english, just the stationary bike)
Could somebody tell me what excercises should I do?
as tudbeefpile said a few comment back, I just want to be big and stronk
User avatar #23050 to #23047 - thejrjimjammers (01/01/2015) [-]
use them like all others
User avatar #23046 - studbeefpile ONLINE (12/31/2014) [-]
marinepenguin I hit 135 for 8 on OHP today. I was pretty shaky, which makes me think I have more strength in me, and I'm just not used to training heavy. Up until now I've only been training with 100lbs, and just going for sets of 12-18 (mainly because I'd had some shoulder pain, and I wanted to make sure I strengthened all that with lighter weights because I didn't want to fuck myself up going heavy), so I figure if I start training somewhat heavier I can get my 135 to 10-12 before too long. We'll see.
#23044 - anonymous (12/31/2014) [-]
Kind of at a loss for what to do. Been doing bodyweight routine for several months. Not bad results, but my cardio has suffered greatly. Goal is to lose weight/fat. Can't lift due to medical reasons. Unsure of whether or not to combine both routines into one daily routine or to keep as is. Essentially its 1-2 miles of walk/sprints and a bodyweight routine (75 pushups, 3: 1minplank, 75 advanced crunches, 50, chair dips, 20, pullups, and 90 oblique exercise that I forgot the name of) Initially I had mountain climbers in there as well, but traded those for pullups. They just felt like wasted cardio and not as beneficial as I'd liked.

Can't decide whether or not to keep that as is, or to combine them all into 1 mile of walk sprints, followed, by those exercises listed previous except with their numbers halved. Unfortunately lifting isn't an option. Any advice would be appreciated.
#23045 to #23044 - anonymous (12/31/2014) [-]
A day was running
B day was bodyweight routine.
Sorry if that wasn't clear.
#23038 - stayoutofmyshed (12/31/2014) [-]
Tell me FIT faggots. What is your daily workout to become alpha?

not being a cunt just legit interested and want to learn more exercises
User avatar #23093 to #23038 - teoberry (01/02/2015) [-]
eh depends on day but a lot of prowler and stairs because explosiveness
User avatar #23058 to #23038 - lulzformalaysiaair (01/01/2015) [-]

Thinking if I wanna have a day just for shoulders and maybe put some ab exercises in there like marinepen is doing
User avatar #23049 to #23038 - nyawgga (01/01/2015) [-]

Tuesday: 5x5 Back squats, 5x5 overhead press, 1x5 deadlift
Thursday: 5x5 Front squats, 5x5 benchpress, 5x5 barbell row
Saturday: Repeat Tuesday


Tuesday: 5x5 Front squats, 5x5 benchpress, 5x5 barbell row
Thursday: 5x5 Back squats, 5x5 overhead press, 1x5 deadlift
Saturday: Repeat Tuesday

EVERY Sunday: 1 hour of yoga and then crossfit
User avatar #23042 to #23038 - studbeefpile ONLINE (12/31/2014) [-]
Heavy Barbell training 4-5 times a week. Focus on improving Deadlift, Bench Press, Squat, and Overhead press (in that order of priorities).

Goal is jus to be big an stronk.
User avatar #23059 to #23042 - lulzformalaysiaair (01/01/2015) [-]
Got a specific schedule?
User avatar #23110 to #23059 - studbeefpile ONLINE (01/02/2015) [-]
Usually, yes. However, over the break I've just been lifting by feel, with no real programming specifics.
User avatar #23041 to #23038 - marinepenguin ONLINE (12/31/2014) [-]
I'm doing a back/chest/legs/shoulders and abs split right now. It's shoulders and abs today.

I'll be doing overhead presses, dumbbell flys, landmine presses, and front raises for shoulders. Then for Abs I'll do hanging leg raises and weighted crunches.
User avatar #23039 to #23038 - derpityhurr (12/31/2014) [-]
On my 9th week of Stronglifts, shifting to 3x5 instead of 5x5
User avatar #23062 to #23039 - jokerjack (01/01/2015) [-]
Perfect way to do it. Keep the progression going, and lower the voume a touch to give yourself a chance to recover as the weights start to get heavy. Way to go. That's the kind of thing I always reccomend to beginners. Continuing on after 3 months is where the most people fall off if they make it to week 3. Keep powering through
User avatar #23064 to #23062 - derpityhurr (01/01/2015) [-]
Im not sure if ill be able to continue it starting February cause i have a fitness course in school but iunno
according to some friends they just do a P/P/L thing with accessory and cardio on the days in between so
#23043 to #23039 - anonymous (12/31/2014) [-]
Hey me too!
User avatar #23037 - rakaka ONLINE (12/31/2014) [-]
What are some specific meals that will fit into a 2000 cal/day diet? I've seen a lot on what foods to eat but not really any prepared meals. Do I just have to eat grilled chicken and broccoli for the rest of my life?
User avatar #23040 to #23037 - hirollin (12/31/2014) [-]
lots of fish
#23036 - Elk (12/31/2014) [-]
**Elk used "*roll picture*"**
**Elk rolled image** I need some help. I don't eat fruits or vegetables really, and I really want and need to start. I'm not the brightest bulb in the box when it comes to nutrition, so I figured you guys could dumb things down for me a bit. Could you list some of the best fruits and vegetables for health benefits, like which ones are good for energy, pre and post-workout meals, and why they're good for whatever reason?
User avatar #23033 - severepwner (12/31/2014) [-]
A need a hand in something basic. I have trouble getting started doing my normal workout routine everyday.

It's particularly a problem when I have a day off, such as a weekend, or in this case, a 2 week winter vacation. The reason for that is, is because as soon as I get home from school, I can immediately get to working out until I finish.

My problem when it's a day off, is that I'm usually at home the entire time, so there's not necessarily a cue to start working out. If I could, I would start working out as soon as I wake up from bed, but unfortunately since I just woke up, I don't have any energy, I'm still morning tired, and I haven't had breakfast for energy. I could just start working out right after I eat, but of course that has it's own problems, so I can't do that.

But today I never got to my workout due to not having a good cue or time to workout, so I just accidentally had a rest day, which is something I don't want to do ever.

Any suggestions?
User avatar #23034 to #23033 - Elk (12/31/2014) [-]
I was talking to a chick at the gym about that one time, and she said you just need to workout when you first think about it because you probably won't do it otherwise.
User avatar #23031 - nefarian (12/31/2014) [-]
I've lost about 30 pounds in 1 year, but while my bodyshape and face have gotten slimmer, my stomach still has this odd skin and fat hanging from it. Is there a way to fix this my guess is some more exercise, cardio and whatnot or will it kind of fix itself if I keep going like this?
User avatar #23032 to #23031 - nefarian (12/31/2014) [-]
Went from 218 to 185, in case this info is needed
#23029 - dehumanizer has deleted their comment [-]
#23030 to #23029 - dehumanizer has deleted their comment [-]
#23028 - anonymous (12/31/2014) [-]
After over a month of being stuck, my bench is finally increasing again.
User avatar #23035 to #23028 - Elk (12/31/2014) [-]
Tell your bench to cut that shit out.
User avatar #23011 - rakaka ONLINE (12/31/2014) [-]
I'm pretty new to getting fit and I was wondering what I could do to lose as much body fat as possible in 6 months. In June my family is going to South Padre and I just want to be able to not feel ashamed with my shirt off.

Is a bodyweight routine enough with proper diet or do I need to do more?
User avatar #23018 to #23011 - marinepenguin ONLINE (12/31/2014) [-]
>>#22980, read this thread
#23012 to #23011 - biater (12/31/2014) [-]
not what you're asking I know, but don't be ashamed of your body. It lifts, it breathes, it digests, your heart beats moving blood everywhere without you even having to think about it.

Your body fuckin' rocks, man

Someone else isn't impressed, fuck 'im
User avatar #23027 to #23012 - TokenWhiteKid (12/31/2014) [-]
fuck body acceptance, fuck tumblr, fuck you

He wants to live a healthier life, so you should stop being a gains goblin
User avatar #23015 to #23012 - marinepenguin ONLINE (12/31/2014) [-]
I'm all for body acceptance and whatnot, but when a person comes to a fitness board and wants to lose weight or better himself physically, you don't tell him that's he's good enough and to not worry about it. This is the fitness board, not the "self appreciation board". If the guy wants to lose weight and look good, then we'll help him.
#23017 to #23015 - biater (12/31/2014) [-]
Good thing I inb4'ed then
User avatar #23019 to #23017 - marinepenguin ONLINE (12/31/2014) [-]
I don't see an inb4.
#23020 to #23019 - biater (12/31/2014) [-]
Well I said "not what you're asking I know"
User avatar #23021 to #23020 - marinepenguin ONLINE (12/31/2014) [-]
Well that's not really an inb4. An inb4 would be predicting a response from a user.

If you would have said inb4 fat shaming it would have been a little accurate.
#23022 to #23021 - biater (12/31/2014) [-]
If someone wanna get swole, I love helping. If someone wanna stop being ashamed of their body though, I'm not sure getting swole is the best way to do it.
User avatar #23023 to #23022 - marinepenguin ONLINE (12/31/2014) [-]
If his body is a source of his unhappiness. Being in shape would eliminate that self consciousness. He wouldn't have to be swole, but exercise and seeing progress is a source of pride and happiness. A lot of depressed people have easily found happiness and a sense of worth through exercise. He came to the fitness board for a reason.
#23025 to #23023 - biater (12/31/2014) [-]
Yeah maybe. But if my muscles melted off tomorrow, I'd still be fuckin' Amazeballs. And if I land-whaled the day after, I'd still be chillin' at the beach (come summer). I'm sure lots of people will tell him starting strength or strong lifts, calories in vs. calories out. I also wanted to add that he can be slowly get fit, but there is no need to wait to stop being ashamed
#23024 to #23023 - biater has deleted their comment [-]
User avatar #23026 to #23024 - marinepenguin ONLINE (12/31/2014) [-]
We of course. For many people, they'll be happy no matter what happens to them. It's in their nature. Unfortunately not everyone has that attitude. I didn't. I was lean and muscular, but I wasn't big by any means, and after high school was over I set out to fix that. Now instead of being 145 at 6'3, I'm over 200 and still fairly lean just a year and a half later. I'm more confident then before, and people even treat me differently.

My main point is that while you aren't wrong, if he's coming to the fitness board for help he is looking to improve himself physically, not be told "nah you're good". His goal isn't to be happy, it's to look good for the beach this summer and gain confidence. Losing weight and exersize will do that.
#23010 - mexicanfood (12/31/2014) [-]
>demon lord
User avatar #23016 to #23010 - marinepenguin ONLINE (12/31/2014) [-]
Mexicanfood is back? You haven't been here in a long ass time.
User avatar #23168 to #23016 - mexicanfood (01/03/2015) [-]
its been a while, ill be making an updated post in the next couple of days
User avatar #23009 - unncommon (12/31/2014) [-]
Anyone know of any cool Kinesiology or Exercise Education apps that aren't shitty and don't cost money?
#22997 - lordketchup (12/30/2014) [-]
Do you guys do any isolation work or do you just do compounds?
User avatar #23063 to #22997 - jokerjack (01/01/2015) [-]
Depends on a person's specific goals. If getting stronger is the #1 priority, then stick to basically just compounds and do isolations only once sticking points in the compounds appear (i.e. working triceps if the the lockout of bench or press is where you fail)

If looking good is the #1 priority, then be sure to still do your compounds but then isolations can also be a part of your planned routine
#23013 to #22997 - biater (12/31/2014) [-]
Just compounds... lifting for strength
User avatar #23004 to #22997 - nyawgga (12/30/2014) [-]
Right now I'm doing all compound movements in Stronglifts 5x5

In a few months I'm switching to isolation and compound movements mixed
User avatar #22999 to #22997 - marinepenguin ONLINE (12/30/2014) [-]
You should do both. Keep your compounds the focus of your workouts. But throw in 2 or 3 isolation movements to increase muscle fatigue and strengthen your individual muscles.
User avatar #23000 to #22999 - lordketchup (12/30/2014) [-]
that's why i always do, the only thing i never isolate is triceps because i already do dips almost every workout
User avatar #23001 to #23000 - marinepenguin ONLINE (12/30/2014) [-]
Dips actually works your chest more then triceps. You could probably add in a few sets of triceps extensions, skullcrushers, or triceps pushdowns and it wouldn't hurt.
User avatar #23002 to #23001 - studbeefpile ONLINE (12/30/2014) [-]
That depends a lot on your grip width and the angle of your elbows. Saying dips inherently work your chest more is like saying bench inherently work your front delts more. It all depends on how you do it.
User avatar #23003 to #23002 - marinepenguin ONLINE (12/30/2014) [-]
I'm talking about your standard dips. When you just say dips, I'm gonna assume shoulder width grip. Just like with bench. When someone just says bench, I assume your normal bench. That's why you gotta specify between close grip, Wide grip, incline, decline, etc.
User avatar #23007 to #23003 - studbeefpile ONLINE (12/31/2014) [-]
Well you also have to think about individuality. A lot of dip stations have a set grip width, so people with narrow shoulders will work more chest, and people with broader shoulders will work more triceps. Not to mention the whole elbow thing. Regardless of grip width, whether or not your elbows are flared out can really effect what muscles you use.
User avatar #22998 to #22997 - studbeefpile ONLINE (12/30/2014) [-]
I just do compounds, but I'm a powerlifter, and not a bodybuilder.
User avatar #22983 - spidermehn (12/30/2014) [-]
anyone know some at home cardio for people who are staying out of the gym for the new year resolution people
#23014 to #22983 - anonymous (12/31/2014) [-]
I'd have a hard time believing insanity was better than just going for a 20-30 minute jog around the neighborhood. But a lot of people swear by it. (Worthless heismans ery day.)

But it is 45 minutes (Plus abs days) of constant movement, so it's good for a sweat.
#22995 to #22983 - Elk (12/30/2014) [-]
**Elk used "*roll picture*"****Elk rolled image** Go to the gym and tell everybody how fat they are and that they will never be able to achieve their goals.
**Elk used "*roll picture*"**
**Elk rolled image** Go to the gym and tell everybody how fat they are and that they will never be able to achieve their goals.
User avatar #23005 to #22995 - nyawgga (12/30/2014) [-]
great jaw workout
User avatar #22996 to #22995 - giffythetoad (12/30/2014) [-]
Hey look ,it's that thing i made
#22993 to #22983 - jvcjvc (12/30/2014) [-]
masticate alot!
User avatar #22992 to #22983 - ablakguy ONLINE (12/30/2014) [-]
I tried Insanity. The first half was intended for beginners to make them be able to do the 2nd part. If youre already fit I suggest you do the 2nd half. Its nothing too special but its better than nothing. Im sure you can find a torrent or just look on youtube for all of the videos.

During the 2nd part I noticed that my stomach was getting more and more flat but my diet was still kinda shit and I gained it back within a few days.
User avatar #22989 to #22983 - studbeefpile ONLINE (12/30/2014) [-]
Run around your house multiple times.
User avatar #22977 - donkdynasty (12/30/2014) [-]
So I'm already pretty strong, and I have a lot of gains going, which is fine and all, but I can't seem to lose a lot of my fat- I've been working out every day for 1-2 hours for about 5 months now, I've changed my diet to cut out a lot of excess carbs and fat, but it just seems like I'm building muscle under my fat. So I looked up a good way to lose a lot of the fat, and I want to hear a second opinion on it before I go for it.

Basically, it's 4 doses of Creatine a day, and 2 hours of strictly cardio every day. I'm not sure how much fat I'm going to lose from this, but I don't want to overdo anything and hurt myself.
User avatar #22978 to #22977 - marinepenguin ONLINE (12/30/2014) [-]
That amount of cardio is really not necessary. And neither is the creatine. How tall and heavy are you, to start.
User avatar #22979 to #22978 - donkdynasty (12/30/2014) [-]
I'm 6'1" and about 220 lbs
User avatar #22980 to #22979 - marinepenguin ONLINE (12/30/2014) [-]
Okay. All you have to do to lose weight is find out how many calories your body needs in a day, then eat fewer calories then that (usually 300-500 will do). Then on top of that, do your normal weight training every other day, and on your off days do some form of cardio (whether it be HIIT, or cycling or something along those lines), I wouldn't advise running, because at your weight you may do some damage to your knees. Do that right and you are guaranteed to lose weight.

Creatine doesn't really help with fat loss, it only indirectly helps with fat loss by increasing your protein synthesis and ATP production.
User avatar #22981 to #22980 - donkdynasty (12/30/2014) [-]
How do I find out how many calories I need?
User avatar #22982 to #22981 - marinepenguin ONLINE (12/30/2014) [-]
Find a calculator online, it won't be super accurate, but it'll be close enough to where you can at least gauge the approximate amount.
User avatar #22984 to #22982 - donkdynasty (12/30/2014) [-]
it says I need about 2500 a day
#22986 to #22984 - marinepenguin has deleted their comment [-]
User avatar #22985 to #22984 - donkdynasty (12/30/2014) [-]
*2500 a day to lose 2 pounds a week
User avatar #22987 to #22985 - marinepenguin ONLINE (12/30/2014) [-]
That sounds better. Aim for that then.
User avatar #22988 to #22987 - donkdynasty (12/30/2014) [-]
Alright, thanks man.
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