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/fit/ - Fitness & Health
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There's a new /777/ up, it's /selfhelp/ - You're Pathetic, We're Pathetic, We Can Do This! Check it out. Suggest new /777/s here.

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/fit/erature Anonymous ## Mod ## 09/08/13(Thu)20:30 No. 2059 [Reply] [Last 50 posts] Stickied

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Books, links, pdfs, etc. on fit-related material.


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Starrett-ready to run pawel!8oGabi1Npc 14/12/22(Mon)15:40 No. 16904

If anyone has it, can you share please?
Kelly Starrett - Ready to run.
And thank you for 5/3/1series! :-)

FAQ Anonymous ## Mod ## 09/08/13(Thu)19:28 No. 2038 [Reply] Locked Stickied

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This is the /fit/ FAQ. You should read it.

It contains a fuckton of incredibly useful information for anyone seeking to improve their physical fitness.

If you post a question which has already been answered in this FAQ, don't be surprised if you find your post mocked, saged, or missing.

It's here for a reason.

Credit belongs to ZigCat for the original FAQ, with small amendments by /fit/ as a whole. RIP ZC.

17 posts and 17 images omitted. Click Reply to view.
Anonymous ## Mod ## 09/08/13(Thu)20:39 No. 2062

For general and fitness-related chat. No being retarded, it's not /b/.

Server: irc.7chan.org port: 6667
/join #/fit/

Tuchscherer / mobilityWOD Spuz 14/07/22(Tue)02:09 No. 14582 [Reply]

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I'm looking for the RTS manual by Mike Tuchscherer (actually, anything by Tuchscherer would be good). Someone already scanned it but the link is dead.

Also, if anyone on earth had a scanned version of MobilityWOD positioning posters, that would be great.

nik+kosmas 14/12/04(Thu)15:43 No. 16723

thank you

gymnasticbodies nik kosmas 14/12/04(Thu)15:37 No. 16722 [Reply]

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looking for the rest of the foundation series, 2-4.

The Ketogenic Diet 14/12/01(Mon)08:42 No. 16691 [Reply]

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Hey /fit/,
After reading up on the ketogenic diet, I've come up with a couple of questions and qualms about it.
I know a couple of you here are firm adherents to the keto diet, so can you explain these please?

1- The brain works on glucose, and will have no substitute. Your body metabolizes the fats into ketone bodies, which can cause ketoacidosis if unmonitored. This state of constant mild hypoglycemia, I'm sure, leads to defects in mental function (named the "keto-mind-fog"). This is not as unsignificant as websites would have you believe, such a mind-fog would be devastating for people whose jobs require high mental output.

2- A high-fat diet means chylomicrons, VLDL, LDL, and HDL; bubbles of lipids and lipoproteins in your bloodstream, transporting the fuel to wherever it is needed. The problem is, a high LDL amount is linked and causative with vascular diseases like atherosclerosis. Conversely, a high HDL is linked with a reduction in such diseases. The function of HDL is to bring fats back to the liver to be metabolized during the fasting/hunger state. Does the (presumed) increase in HDL make up for the increase in LDL? Is it even safe to have so much lipids in the bloodstream to begin with? A high fat diet increases the expression of inflammatory mediators, which leads to all sorts of health problems, and also causes insulin resistance (the pivotal point of developing metabolic syndrome).

3- Besides supplements, you can only get a certain percentage of necessary micronutrients from a ketogenic diet, like minerals, folic acid, fat-burning phytochemicals like adiponectin. Also you consume a low amount of dietary fibre. Diets rich in fibre have been shown to reduce the risks of breast and colonic cancer. While red meat (especially the processed kind) has been shown to do the opposite. Is this trade-off for better physique/weight loss favorable?

4- Just making your portions smaller (calorie counting) combined with regular exercise should work with everyone (unless they have a medical condition - though I cannot think of any). Why should people try to adapt to such a drastic change in eating routine? It might be useful from a public health perspective to promote this in countries like the US where people drink sugary "soda"s to oblivion, but the Mediterranean diet provides a much better (though perhaps not as efficient) alternative in terms of overall nutrition. Wouldn't it be better to remove simple carbohydrates (like potato starch or simply sugar in the form of sweets, chocolate bars, etc.) from the diet in such countries?

Please don't get angry with me, I'm just trying to find out if there is something I've missed.

Anonymous 14/12/02(Tue)22:24 No. 16707

Mostly correct.

Although the health impact of a high fat diet is not that terrible.
And your body is capable of handling ridiculous amounts of proteins. Unless some very specific conditions.

I'd worry more about refined carbs.

Anonymous 14/12/04(Thu)15:07 No. 16721

Thanks for the response.
Yes, proteins are fine, I agree. But if I understood correctly, most keto-diets revolve around fats.
The paper you've cited shows that replacing saturated fats with unsaturated in one's diet results in a significant decrease in cardiovascular events (stroke, heart attack, etc.), which is expected. But it doesn't compare it to reducing the amount of total fat consumption (due to the research needing to be longer). The people didn't have a high-fat diet (or at least, it's not specified). There are two possibilities: 1- The only bad kind of fat is the saturated type, 2- People would benefit from reducing unsaturated fat as well. I'm leaning towards the latter, but this is only my opinion.

Refined carbs are certainly pretty bad, the reason being the fact that they play havoc with your blood sugar and leave you more prone to insulin resistance and diabetes - not to mention the hunger pangs you get after your blood sugar plummets. But you can get around that by not taking excessive sugar, white grain bread, and that kind of thing. Whole wheat/mixed-grain bread/pasta is a pretty good source. So are leafy vegetables (which also fibrous carbs as well). Fruits aren't that bad, though fructose is stored as fat if not utilized immediately, although this is an acceptable trade-off considering the amount of vitamins and other micronutrients you get from fruits (unless you are like me and end up eating a kilo of tangerines).

I also considered a long-term and short-term keto-diet. The diet, as some of you may know, is also used by infant epileptics to decrease the frequency of seizures (how that functions, nobody knows). This is a long-term diet (2 years), and of course, as the child is also growing during this period, it is done under a dietitian's supervision, with Vit D, iron, and calcium supplements; routine blood and urine controls. And even then, there is a risk of stunted growth, high cholesterol, kidney stones, and bone deformations.

On the short term, however... I'm not sure. If one really is keen on the keto diet, I guess it could be done. But I don't think it should go on longer than 2 months. I also don't think it should be done in clinically obese people (BMI>29.9) or people with already high cholesterol. Though I do think it could be a nice way to rapidly lose that 2 kg.s before the swimsuit season comes.

I can barely even move my arms Weak faggot 14/07/09(Wed)23:26 No. 14483 [Reply]

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Hey 7chan.

So, i got in a gym last Friday, because i want to stop being a beta faggot and get sum fuk, and i think that being fit will help a bit atleast.

I started friday with arms and legs, all good, with 5K weights on each arm, all good, on some routines i had a hard time doing it, but i did gr8.

Then yesterday, i had to do the same thing again, in 3 sets of 15 reps each, and after 10 reps on the first set i just couldn't physically bring my darn arms up to lift the weight, it was really embarrasing, struggling trying to bring up a 5kilo weight up.

Then the coach/trainer gym guy toldme to help my lifting arm to bring the weight up with my free hand, but even then i was struggling, when the first day i did that kind of training i could do it normal, with one hand, with very little problem

Now i try to lift my arms up alone, with no weight at all and i have a hard time doing it too, i feel weaker than when i started going to the gym, and its really embarassing struggling with very small(5k)weights.

Is there anything i can do at home to help my muscles rest faster or something?

TL;DR I just got to the gym, and i'm weaker than when i started and i can't do my reps, what do i do?
Message too long. Click here to view the full text.

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Anonymous 14/11/12(Wed)19:12 No. 16491


Bro, do you even warmup before and stretch afterwards?

Anonymous 14/11/25(Tue)10:00 No. 16627

It's just about consistency. Everyone's body is different. Some people get results working out 1-2 times a week, some need 4-5, some work out everyday. Only thing that matters is that you stick with it, figure out what works for you over time, and give it 100%. Everyone has to start somewhere.

I can somewhat relate to you. Used to be really strong but also really fat. Dropped 80lbs in 7 months but lost a good amount of strength with it; now I'm starting from the ground up again, literally.

The+Ketogenic+Diet 14/12/01(Mon)12:08 No. 16694

Spending 10 minutes in the sauna is an excellent way to rest after exercise. Just don't forget to rehydrate.

Anonymous 14/08/20(Wed)05:43 No. 15000 [Reply]

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Evening gents,

I'm doing a little experiment just now in starving/fasting. I've been eating about 200-300 calories a day for the last three days. I'm wondering if there are any things I absolutely cannot do without, if I want to do this for perhaps 2 or 3 weeks. Or does my body have enough reserves of vitamins to last that long?


pic related, it's how I will look if I keep this up for 4 months (not that I have any intention of doing that)

2 posts omitted. Click Reply to view.
Anonymous 14/10/18(Sat)07:27 No. 15870

you can go 60 days without eating

Anonymous 14/10/31(Fri)10:33 No. 16072

My friends mom fasts on cold water and vitamins 30 days a year every January

Anonymous 14/12/01(Mon)07:57 No. 16690


pipim 14/11/24(Mon)13:11 No. 16618 [Reply]

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Hey anons help me here. I have 24 years, and I'm going to the gym since august and so far my arms and chest had no growth..
I train monday and wednesday for chest and arms, tuesday for back and shoulders and friday to legs, with 4 to 5 exercises for each group.
Am i doing something wrong?

Anonymous 14/11/24(Mon)21:43 No. 16620


Anonymous 14/11/25(Tue)05:03 No. 16624

have you been monitoring your weight vs. body fat? 3 mo after i started lifting, i did not look too different. however, i had gained 10lb and my bodyfat dropped to 9%. that gave me a clear indication that i was adding muscle mass.

Anonymous 14/11/25(Tue)09:40 No. 16626

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Anonymous 14/10/31(Fri)04:55 No. 16064 [Reply]

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My girlfriend is very depressed, anxious, and has an eating disorder(thats gotten better with my help apparently)

anyway, I want to help her start working out and eating on a strict schedule so she doesn't ever freak out over food(eventually she can become lax)

what do you guys recommend?

i'm only a novice/intermediate lifter and my diet is "ok"

I really want to do something and save her from having to see a dietician with her psychiatrist, doctor, and psychologist.

please help.

1 post omitted. Click Reply to view.
Anonymous 14/10/31(Fri)10:23 No. 16071

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I am feeling helpful.

These are the foods you eat for ENERGY
Veggies are the corner stone of this diet. Those salads i eat are diverse and huge. (pickles olives kale random others ect)
Without the veggies don't even bother. Your body is designed to mostly intake vegetation and roots.

Anonymous 14/11/22(Sat)10:59 No. 16606

montignac will work for a girl, google it.

Anonymous 14/11/25(Tue)05:06 No. 16625

cliff bars are basically candy bars. look at the sugar content (yikes!)

Anonymous 14/09/20(Sat)22:05 No. 15479 [Reply]

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I have a theory that all my ailments like frequently recurring flus, irritable bowel, etc. derive from my tonsils and the swallowing of bacteria that fester in my mouth overnight when I wake up. I have the mouth issue resolved mostly through mouthwash and brushing teeth which I take and do before bed and in the morning, but the tonsils are a problem. I know they are deep pockets with too many folds or something which accumulate debris and pave the way for that awful smell that always lingers in the back of your throat if you open things up a certain way. My bedroom stinks in the morning because of it. It is just foul. And my body must have a sensitive response to the bacteria which the body quickly remove once ingested by fluid-like passing of fecal matter.

How do I dig deep into the tonsils regularly to clean? I know, I know,


is what everyone will give me, but it seems to only scratch a bit of the surface and nothing deep into it. I want to go deep and remove everything to feel alive for once. Is there professional tonsil cleaning offered somewhere that cleans everything?

For the record, I've already noticed that my shit solider by regularly washing out my mouth with bacteria-killing fluid.


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Anonymous 14/11/05(Wed)10:21 No. 16162

Sorry, I wasn't aware that posting on both sites is a problem! And especially if it's something that actually works! I'm not up to date on the do's and don't's of posting.

I will be recording tonight. Ill put the 8 hour long video online for you to hear if I don't swallow, and also be running it through a program to check for the moments of activity as well.

Anonymous 14/11/05(Wed)19:22 No. 16175

OK so I've listened through an hour of it towards the end and nothing yet. No swallowing. I'll listen to the rest of it to be sure. I want to do one more video tonight to be sure.

"Placebo". K.

Anonymous 14/11/19(Wed)22:28 No. 16585

>No swallowing.
Dude, if you're not swallowing in your sleep you've got serious medical issues it's a natural reflex! Best case you've got laryngopharyngeal reflux disease, worse case you've got throat cancer. On the off chance you've got a localised viral infection in your nervous system you better pray it doesn't make its way to your heart 'cause that can lead to sudden cardiac death. Basically, if one of you're body's natural reflexes doesn't occur you want get a full checkout ASAP! Something simple like not swallowing in your sleep or your knee not twitching when hit can quickly lead to complications if unchecked.

If it happens that you've been punched in the throat recently you can disregard everything I said, blunt force trauma can have a similar effect that normally corrects itself in a week or two.

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