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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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reupload ulisessjr Anonymous 15/01/31(Sat)09:34 No. 17318


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/

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.


21 posts omitted. Click Reply to view.
You problem solutionn 15/01/11(Sun)00:56 No. 17161

First of all,, your problem is certainly not your tonsile. Most likely it is your immunne system which is not working properly or you've got some bacteria which your body has problems to deal with.

If brushing yoour teeth helps you so much, I'd advise you to do it not only inn the moornig or at night, but EVERY TIME you eat something.

Second, go check your health with an immunnologist and also a gastroenterologist.

One of them (or both) might help you.

Anonymous 15/01/14(Wed)14:27 No. 17186

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Guise, it is obvious that bacteria in the mouth get swallowed and travel unscathed through the acid pit called the stomach, then make their way to the bowels where they suddenly start irritating shit. It is the only reasonable explanation.

>You should flush out your entire system and wait until your entire tract is refreshed under the treatment

Die in a fire, quack.

Anonymous 15/01/25(Sun)02:16 No. 17277

I used to have tonsilitis and get sick throughout my childhood. I was one of the last people in Europe to get them removed, I have never been happier. Haven't had any health problem whatsoever for six years now. If you can do that for free, it is worthy to push it. But I have met many more who told that nothing changed or it got worse after the surgery

so then I want to get fit and... Anonymous 13/04/01(Mon)05:08 No. 11520 [Reply]

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serious question /fit/ please be serious:

I'm a chubby girl (around 25-24% BMI) who wants to get a body just like this pic. I was reading the FAQ and it says I need to cut my daily calories, cardio AND LIFTING

>>question here is about routine and weigh lifting

I was thinking of doing the cut with 500 less calories, cardio 2-3 days/week BUT I'm not sure about weigh lifting because my body won't recover properly if I'm doing cut+cardio. Ok I'll eat my protein 1g/lb and I was thinking on follow this routine for my weigh lifting:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x10 Back Extension

Workout B
Message too long. Click here to view the full text.

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Anonymous 13/12/05(Thu)22:58 No. 13095

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You will be thankful

Anonymous 15/01/20(Tue)12:11 No. 17250

You make gains from hormones, protein, minerals and stuff, not from calories. She needs calories to work, and she has it already, she's not skinny. But you're right, she shouldn't cut so much already.

OP, about your food. First focus on the quality of your food and try to eat a little bit more than you do, because you will need more energy than usual. If you never did any sports or workouts, you should prepare your whole body with the new routine. Calories and stuff is a case for someone who has a little bit more experience, and if you do it anyways, do it with a specialist.

About the exercises. Do more for your back and for the back side of your delts(like over head press). I think Back Extension isn't needed here. This routine needs more variation if you don't want imbalances, especially if you are a beginner.
Have you some experience with your body already? If no, I would recommend going to the trainer in your gym and ask for a routine, even if he sends you to machines and stuff. At least you will work your whole body(if he is a good one) and you will get experience with your own body, focus, form. Do his workout for several weeks or months, and then try a strength/body building program with free weights of your will.
It's what I think is better for you, but you know yourself much better. The only thing you must do is starting with quality and don't do things to quiky.

Ps. I don't think you can do proper push ups.

Anonymous 15/01/24(Sat)16:58 No. 17273

you gonna need looots of steroids to get body like in the pic

How to get into chat S 15/01/18(Sun)06:04 No. 17228 [Reply]

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Hi guys i am a new user and I have tried connecting to 7chan via xchat but im not able to add it to the networks list. Please help. Im posting it here because I am only interested in the Fitness & Health Channel

Anonymous 15/01/21(Wed)13:51 No. 17256


Read this, it should be easy enough to follow.

I'll delete this thread in a few days, so here's hoping you see the message.

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 15/01/05(Mon)13:41 No. 17110

Not to be too much of a prick, but it was my understanding that lions don't catch anything, they leave that to the lionesses.

Anonymous 15/01/08(Thu)22:01 No. 17147

That only occurs with the alpha-males in a pride.

Even lone males are a force to be reckoned with:

Anonymous 15/01/10(Sat)23:18 No. 17160

Yeah, that makes sense.

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.

2 posts omitted. Click Reply to view.
Anonymous 14/12/29(Mon)03:32 No. 17020

Keto enthusiast here.
1- The brain can derive up to 60% of his energy requirements to the use of ketone bodies. Also, you're not on a constant state of hypoglycemia, since the liver is synthesizing glucose from amino acids and the low insulin release you have maintains the levels pretty ok. I never felt mentally clearer than when I was in keto, and I even get into a keto when I have finals coming and need my brain working at it's most.
2- That is long to explain, but the levels of LDL and cholesterol go lower on a ketogenic diet. You should give a read to The Ketogenic Diet, by Lyle McDonald, it's amazingly clear and explains this part quite well. I experimented this descend myself, but it's impossible to tell if it's due to the diet itself or to the fact that one's losing weight, as in any diet the blood level of this compounds tend to go down.
3- Fibber is really hard to get and that caused my abandon of the diet every time. Of course you can eat a lot of vegetables, as cellulose isn't even digested and thus that glucose won't fuck your diet up. The thing is I don't like them you know? but you can eat tons of salads on a keto if you want to.
4- Calorie counting tend to fail due to the accordion effect (you need to restrict more calories each time to get the same effects due to changes in hormonal regulation). Also, a ketogenic diet is a great way to adapt to a new relation with food and to restrict useless food groups, and after you've been on one you'll never go back to the eating patterns you had before.

Try to give a read to the mentioned book by Lyle McDonald. Unlike me, the guy isn't a defender of the diet, he simply gives facts and marks the pros and cons of the diet from a real perspective.

Anonymous 15/01/03(Sat)07:47 No. 17083

I eat mostly vegetables, grains, fruits, and meats. Keto is not my thing.
There are clear benefits to eating fruits and vegetables:

On fat: read that review again.
Total fat consumption is as far as we know unimportant.
So, reducing saturated (and trans fat) intake is a good idea, Lowering other fats: nothing.

Then again 14% lower cardiovascular risk.
This is not much. I'll still eat pork, thank you.
Compare to the risk of untreated hypertension, sedentary lifestyle, diabetes.
Message too long. Click here to view the full text.

Anonymous 15/01/07(Wed)09:31 No. 17127

1- Extremely laughable that this is taught in science as the brain running strictly on glucose, all organs in the absence of dietary glucose can operate on ketones produced by the liver, and the carb requirements of the brain once fat adapted may drop to 30g per day, all of which will be produced as a by product of glycolysis (approx 20g per day) and the rest from gluconeogenisis up to 150g per day. Fatty acids are unable to cross the barrier and provide energy to the brain and this is why glucose is able to be used as fuel, but when those fatty acids are broken down into ketones they can cross the barrier and provide energy. The brain and other organs also seem to operate extremely well on ketones and may be the reason we survived as a species in times where food was scarce, what kind of shitty predator would we be if we're too weak to walk after a couple days without carbs.

On keto it's almost impossible to go into hypo-glycemia unless you're already a type 1 diabetic. On Keto you should have an almost perfectly stable blood glucose level, and after about 6 months on the diet you will probably see it closer to the higher end of fasting blood glucose levels of SAD individuals.

The mind fog is a bit of a misnomer. It certainly does happen and with a couple reasons. Partially it is withdrawl from carbs but ketosis itself requires the liver to be emptied of glycogen to occur and will also dump about 30% muscle glycogen as a result. This acts as a bit of a diuretic and flushes fluids from the body, since you have less water in your body you need to supplement salt and potassium to approx 5g each per day (also approx 400mg Mg) and any mind fog or keto flu is directly attributable to this. You need salt and potassium for your nervous system to work properly and in order to maintain water balance in the cells. That mind fog is usually a combination of low fluids and electrolytes. After you hit ketosis, provided you're hydrating etc, most people notice a sudden clarity and are able to think much more effectively or clearly than before, and would actually tell you the opposite, that how they perceived everything before was through a fog.

I'll touch on this quickly as well, just because you hold less muscle glycogen doesn't mean you're weaker, once your mitochondria adapt to burning fat you will actually spare more muscle glycogen in high output activities than you would normally because you will be able to triple your fat burning potential.

2- You might want to read up on more recent studies for cholesterol, http://highsteaks.com/cholesterol/. Particle size may be more important than count. Initially there may be an increase in all cholesterol in overweight or obese individuals because of rapid weight loss and release of body fat but over time, lets say 6 months lipid panels usually show improvement. While LDL particl Message too long. Click here to view the full text.

Coach Dos Remedios diskra 15/01/03(Sat)12:39 No. 17088 [Reply]

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Hi! could someone post something from coach dos? Like Power training and Cardio strength training?

diskra 15/01/03(Sat)12:40 No. 17089

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Juggernaut Manual diskra 15/01/01(Thu)12:49 No. 17057 [Reply]

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Hi guys...here it is, if someone need :-)


Leo 15/01/02(Fri)04:37 No. 17067


Anonymous 15/01/03(Sat)09:28 No. 17086


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)

3 posts omitted. Click Reply to view.
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


Anonymous 15/01/03(Sat)07:51 No. 17084

Way longer.

From wikipedia:
"The ultimate cause of death is, in general, cardiac arrhythmia or cardiac arrest brought on by tissue degradation and electrolyte imbalances."

If anon really feels like doing prolonged fasting, go seek medical support.

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