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you are amazing. any chance you would upload this again, it's expired
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.
For general and fitness-related chat. No being retarded, it's not /b/.
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I'm gonna sound like a fucking autist, but why can't I see any progress after two months of going to the gym? I try going twice or thrice a week and use 6-7 machines (T-bar, chest fly, biceps curls etc). I usually do 3-4 reps. After, let's say, 40 mins I do 15-20 mins cardio. I just don't see any change whatsoever on myself. Where do I fuck it up?
>>18655What are your goals and what does your diet look like?
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.
try the gimp mask diet
you sleep all the time in a gimp mask
when you wake up. you're much fitter.
cos you didn't get too milky milky.
Here is a free book that critiques keto.
Really the best argument for ketosis is "fat-adaption". However fat adaption also implies developing carbohydrate intollerance.
Wasn't that site written by some vegan advocate?
OP, keto isn't bad, but I definitely suggest that you eat it with the long term in mind rather than eat it on and off just to lose weight. I'm going to use some broscience, but it works for me, and there are studies out there you could cite. Keto is not intended for performance sports, even if you use cyclical or targeted carb loading. It simply doesn't fill up your muscle glycogen sufficiently fast, and any high intensity activity will begin to catabolize your muscle. A lot of keto's weight loss comes from 1. taking out water weight, 2. controlling appetite. The latter is probably the most important part of keto and why it works so often, especially for the diagnosed obese. I find that on keto, I don't think about food quite as much, although I'm pretty sure the "more energy off of fats deal" is pretty much placebo. You won't feel weak or foggy after you're fat-adapted (it can take up to 3 weeks for this to occur), but you certainly will not have the same amount of energy as if you were eating maintainence.
Blood panels typically turn up okay once you are fat-adapted, I would say blood panels may be of the least concern because keto typically makes you consume slightly more fats and proteins (to retain muscle) and simply cut out carbohydrates whilst replacing it with fibrous vegetables. This reduces LDL while increasing HDL, and triglycerides go way down. You shouldn't be eating significantly more saturated fats than before. The most scary palpitation I got was when I was running a 10k and got potassium deficiency from the amount of sweat I was losing. You need to make sure you are supplemented, which is the main hassle of keto - consume more than enough sodium and potassium.
Typically the good parts of keto comes from making portion control quite easy and reducing controlling leptin. In my opinion, those who claim "insulin resistance" or "muh ketones" are ignoring the fact that dropping carbs down to about 100g a day can do just the same (and consuming more whole grains/fiber/low GI foods). IR, however, has less of a negative impact in keto dieters due to the fact that very little glucose is consumed anyway, only some are created by metabolizing fatty acids and most energy composed by excess ketones.
My main concern is that ketogenic diets are displayed as "the diet" which leads to a lot of cycling and "bulking and cutting" which simply eliminates any positive effects of ketosis. Ketosis can be done, but you definitely should be braced for the long run, lest you want to gain weight back and then some.
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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This is hilarious. Unless there's something about it in the membership contract they can't kick you off equipment, let alone tell you to go home. That's insane. Complain to the management and/or quit.
Why run on the treadmill in the first place? Go outside and run ya hamster :P
I get it though you paid for it. stand up for yourself man. You are the customer and they are supposed to provide a service. PT's are bullies so tell em you'll see from your lawyer or something if they don't respect what you ask for.
Cancel your membership stop paying and find another gym or buy a workout set like weights and a treadmill.
The site cronometer.com predicts future weight solely on macro nutrients rather than calories.
The argument goes that calorie counting only works short term, and eventually something is going to have to crack. However the evidence shows that people who eat the proper types of foods over a long period of time will end up at a normal weight.
It makes these predictions through the BMI modeling done in this study. http://www.tbiomed.com/content/9/1/43
what the ***** works
where can i buy it.
i get spas needles up my bum all day. i need pills that work. that the beekeeper hasn't got antidotes for.
I'm from 4chan /fit/, but 4chan is down and 8chan has been unindexed due to child abuse, so I ain't going there...
Does anybody want to talk about powerlifting and weight lifting?
Do you use a belt? Highbar or low Bar? Stats?
I literally have never heard of this site before so I wanna know your guys stats.
Im a bodybuilder but i got into strenght traoning cause i figure i was strong already hence im muscular but boy was i wrong. I figure i want to get into powerlifting but idk how or what program do u recommend a book
time for winter training clothes
hey guys does any one have The Fool Proof No-Fail Guide to Flexible Fat Loss please been looking for ages? seen it on here before but links dead… thanks
Does anyone have cube method for strongman 2.0
Does any one have this book? would appreciate it mega time been looking for ages