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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.
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Gym Trainer isn't being fair , what to do ?
i joined this gym near my house , and the trainers there won't give my fair time on the equipment.
its been 6 days since i joined there, and i only used the Tread mill 2ce :/
the trainer barley notices me at all ,i don't even know if i'm doing it right.
Today i just did some stretchings and warmed up a bit , after 20 mins on the cycle , a group(4-5) of other female members arrived.
since all the treadmill was occupied i asked him i'll work on the light weights till the Treadmill is free .But he says , you have done enough for today ,better take go home and have some rest.
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I would bring up these points. Don't make any personal accusations, (such as his personal professionalism, or his preference to work with ladies). Just mention things that matter on a business level. You have paid to use the machinery, and you aren't getting adequate time.
Tell him that you're there to work out, and you want access to what you've paid for. You don't have to be rude about it, but you do want to put your foot down.
At some point, you have to either get what you've paid for, or terminate your membership. If they won't give your money back, then you post about it online with your preferred social media. Word of mouth is powerful. Never underestimate it.
As far as how to bring this up to him, just wait for him to tell you that you've had enough. Tell him that for what you're paying, you feel like you're not getting your money's worth. It is a business, after all.
Good luck, OP.
>The trainer barley notices me at all, I don't even know if I'm doing it right
Have you actually signed up for a training program or have you just purchased a basic membership? To me it sounds like you've only signed up for the basic package which is mostly using the equipment on a first-come first served basis (with a side of peer pressure/reservations) and a bit of basic guidance so you don't cause an accident they could be liable for.
If you have signed up for a trainer then do what >>15256 says. In addition to this I'd start keeping a diary of what you've been doing, duration/reps/etc. make a note of which trainers you've worked with and when you've got a few weeks logged if things still haven't improved approach the gym manager and tell him you're planning to terminate your membership, explain your reasoning and show him the evidence.
>i'm going to work out on my own . what should i say to him when he tells me to go home?
Set yourself a stretch-goal for the session, if he tells you to leave tell him your goal and keep going till you reach it. If he insists (it's too much) ask him why and what the best way to achieve it is, make him work with you. Trainers see a lot of people who join for a few weeks then give up, if they see you're making a dedicated effort to work out they might just show a little enthusiasm and work with you more.
First and foremost - What can you suggest to help me slim this down in three months or shorter? What foods? What workouts that don't cause me to take pills or purchase heavy equipment (as I'm kind of poor), and what have you done to help self-esteem?
Secondly, I understand it is a very silly question to ask. To lose belly fat? Crunches more as I've been told by so many. What meals? Go vegetarian with a little red meat. What workouts? Run, Bike, Crunches. But here's the thing: I'm in my mid 20s (above the half way mark), I feel horrible with my weight as shown in the photos attached, and I want to lose it within the next three months.
I feel like such an idiot asking for suggestions and I feel disgusted by myself. I was a solid 240.00 this time last year, but I began rock climbing and jogging three days a week until mid-March due to injury.
My belly has never gone away neither...
I have some bad habits as follows:
- I work out too hard at times (push body too hard)
- I smoke once every one to eleven days
- I drink once every eight to sixteen days
- I live alone
- I eat alone
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>I've gone up to 291 now since original posts.
You mean you're getting fatter?
Dude, let's speak it clear in here. You don't need to lose some kilos to fit in your summer clothes, you are really fat, probably obese, and your (physical and psychological) health is in real risk, this is serious. Calorie counting WON'T TAKE YOU OUT OF THIS ONE, that's just for ladies to do the week before prom. For gentleman in your situation we need a more drastic change. GET INTO A FUCKING KETO, and count calories after you've lost at least 40 pounds. You don't fucking know how to eat, you can't just "eat less", you gotta eat different stuff, ok?
Also, walk or work out somehow, it's important. But the key in here is diet. Keto is my suggestion, take other if you want, but not this caloric bullshit, the guys that are telling you this ain't evil, just have never been the fat you are. I've lost 80 pounds on this 5 years from now and never got them back, what I'm telling you actually works. You need to learn how and what to eat all over again, because you don't know it. Read, learn, do. Losing weight isn't even the hard part, maintaining is, so use the lose as practice, as a period for your body and mind to adapt to a brand new relationship with food. Or die.
Calculate your TDEE and eat at a caloric deficit of 500 calories. Do some cardio or weightlifting too. DO NOT eat more unhealthy shit to "reward" yourself for working out.
If you actually eat 500 calories less than your TDEE and do cardio you will lose weight very quickly.
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I've been working out every day, burning at a minimum of 500 calories a day, and also flipping my diet to cut all sugars and most carbs out while at the same time boosting proteins and veggies and fruits.
I've also joined a private gym.
I've lost over 30 pounds in three weeks.
More updates later!
1) The Motivational Orientation Theory:
* High Achievers: High achievers have a high motivation to achieve success, a low motivation to fail and a focus on the pride of success.
* Low Achievers: Low achievers have a low motivation to achieve success and a high motivation to achieve failure. They focus on the shame and worry that may come from failure.
2) Attribution Theory:
* High Achievers: High achievers ascribe their success to factors within themselves and that they can control - like their own endurance and drive. They ascribe failures to outside factors that they can't control - like other peoples abilities.
* Low Achievers: Low achievers ascribe their success to factors outside their control - such as their opponents abilities and they ascribe their failure to internal factors within their control - such as their own abilities.
3) Goal Adoption Theory:
* High Achievers: High achievers have goals for doing certain tasks (i.e., like running a good race).
* Low Achievers: Low achievers have goals for getting a certain outcome (i.e., like winning a race).
4) Perceived Competence and Control Theories:
* High Achievers: High achievers have a high belief in their abilities and feel that their achievements are in their control.
* Low Achievers: They have low perceived competence and feel that achievement is out side their control.
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is this a fucking pep talk? wtf?
Well this is a fitness board. It's relevant!
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.
there used to be a really good steroid thread on here. where did it go?
It grew too big
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Some time ago, a feget told me that the body can only make use of 40 grams of protein from one meal. Is this true at all? This would mean that if i ate a can of tuna and have a glass of milk, i would no longer be able to make use of any more protein. For some time at least.
If this is true, then how on earth do serious lifters keep their protes on top bros? Keep in mind, some pro bros eat as much as 10.000 calories a day. Certainly they can't be hindered by a 40 gram limit per meal?
It would be rather inept to considering getting your protein mainly from hamburgers. Chicken/eggs, tuna, protein powder (google is overflowing with plant-based alternatives as well) are cleverer options. 2 grams of protein per kilogram of body mass is the upper limit of what I've seen recommended (not for health reasons, but for gains). Usually the ratio is 1.5-1.7g/kg for athletes.
I'm not sure how empirically based the 40g of protein per meal is. His comment would be more easily falsifiable if he had provided at least a time span instead of just saying "per meal". Applying common sense though, it seems obvious that the body can't make full use of large amounts of protein ingested in a short amount of time, just like it can't make use of carbs or fat this way either. If it could, it would be possible to just eat one very large breakfast and be done with eating for the rest of the day.
What makes the 40 gram limit seem arbitrary is, as you suggested, that it is not a variable number. Certainly some bodies of low mass and, relatively speaking, low muscle mass, would not be able to utilize 40g of protein for its intended use: After spending the required amount building muscle and organs etc., the rest would either get pissed out or stored as fat. On the other hand, a 110 kg weightlifter would more likely be able to absorb that amount of protein for its intended use.
TLDR; Maximum possible protein utilization in the body is more likely to be written out in this way:
X grams of protein per kilo of body mass per hour
and not like this:
40 grams of protein per meal (hurr durr, I'm a logical)
>It would be rather inept to considering getting your protein mainly from hamburgers.
That's not the point. I used hamburgers as a relatable example for meat. A 100 gram burger with 15% protein is easier to calculate than "chicken".
How many chickens does it take to fill the quota?
Other than that, i think i agree with you.
muscle milk has unsafe levels of heavy metals in it which would be what causes the pancreas problems
also blaha said that if you get more than that amount of protein in a short time the body just slows the protein absorption rate slightly so it uses it as it needs it rather than all at once or something
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I'm thinking about making the cheapest viable food possible, that will still sustain me.
So i'm thinking high fiber oatz mixed with a bit of protein powder. Now this is what i actually came to ask you about: Will protein powder deteriorate if cooked with the oatz?
I assume it won't, but i'd like to know if it's sensible to use it in regular poor mans cooking to get some cheap protein in a meal.
Oatz n protes are the cheapest and most viable poor mans food i can think of.
Will it work flawlessly? Keep in mind, i'll have a sip of vitamins each morning too, i figure that will be cheaper in the long run, compared to buying fresh fruit n shit.
Don't cook the whey with the oats. Cook the oats making sure to keep enough water, then mix the whey into it. I did this for a long time.
It's fine, cooking whey will denature the protein, but our bodies can digest denatured protein.
When eggs cook, they are also denatured.
Get vegetable offcuts from the markets and meat bones from butchers or farms and make stew
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)
You really ought to be taking Vitamins every day, and drinking/eating the standard 1g of brotein/kg of bodyweight, otherwise enjoy being flabby.
But yeah, there's no reason you can't go a couple of weeks on whey/water shakes and vitamin pills, you'll just be lethargic as fuck.
starving is counter productive. your metabolism gets all fucked and you go into calorie preservation mode. then when you do eat again your body stores more fat.
just exercise and eat healthy at regular intervals. there's no magic cheat code.