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/fit/ - Fitness & Health
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planks Anonymous 14/03/07(Fri)02:59 No. 13524 [Reply]

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So, I'm into bodyweight and have a few questions on planks.
I've been following the progression on eldiablo666, and have finished it so far. I've also have done some harder versions I myself invented, but I guess this could be dangerous, so I came for advice on how to progress from here. Also, I've found that not breathing natural but putting more focus on muscle contraction had lead to better and faster results in my case; I'm also concerned about the safety of this practice. Finally, what about planking for more than 1 minute? It's also discouraged by many, but I don't see why.
Anyway, I don't wanna hurt myself and want to progress on this exercises as they are leading to fast and noticeable increase in my general strength, so please share any experiences or ideas you may have on the matter. Thanks in advance.

4 posts and 1 image omitted. Click Reply to view.
Anonymous 14/03/13(Thu)03:25 No. 13552

I guess you meant "dragon flags". I'm into them too, but I don't do them daily, and a plank is something one can do every day after hes workout.
I won't exceed the minute for that long then, that thing you heard sounds like something reasonable.

abs routines Alesov 14/10/22(Wed)19:15 No. 15938

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Planking, just like all abs/core exercises, has a limited effect on the visual side of your core/abs. Once your body grows accustomed to the routine you're doing it's practically useless unless you tweak the intensity of your workout (e.i. shorten rest periods, go through reps fast and explosively, increase volume) but the downside of this is that you can only intensify your workout to the kinetic/cardiovascular limits imposed by your body.
That's why more advanced gym-goers/athletes consider and have always considered core workouts as a supplement to lifting/training and not a standalone routine. You wont have much luck shaping out your abs by doing core routines alone, unless perhaps your metabolism is crazy fast (which is the case with teens which is why teens get lean looking abs at such little effort).
I had a problem of converting gigantic volume of core work I was doing into a lean stomach but to no avail. I used to do over 1000 reps combined into 10+ different core exercises and even doing 2-3 routines a day and with time as my body grew more resilient I had to increase the input and it naturally took more and more time going thru my daily routine. At some point it just became unsustainable so I needed to figure out a more practical method to work my abs.

To cut the story short, my advice would be to incorporate your 10-15 min core routine after workout sessions at gym or after sports activity. And also do HIIT of say 20 mins after abs routine because without some cardio work you cannot have great looking fat-free abs. And of course tweak your daily calorie intake a bit, cut out on sugary shit and stuff. This has helped me get the fat levels down so my abs can be revealed.

P.S. crunches are maybe the worst exercise you can do for your abs as it tolls your lower back more than it works your abs and can pose a serious health threat in the long run. Leg raises, mountain climbers for instance activate your entire core so no need for gazillion of different abs exercises (unless you need variety after some time).

Picture of my abs very recent and very related.

Anonymous 14/10/22(Wed)19:58 No. 15942

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Charles atlas, still relevant C. Atlas 14/09/22(Mon)16:22 No. 15500 [Reply]

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I recently got a copy of the charles atlas workout, I Was wondering does anyone think this workout is still relevant today? Some of it makes sense, other parts I feel I can rip out of the book and toss it. I mean a Section on Intestinal health, a section on how to stay clean, Id like everyone criticism.

Tl:dr: is the charles atlas workout a waste of time?

Anonymous 14/10/17(Fri)23:25 No. 15866

It is cool for nostalgia purposes but that is about it. It is not that his program is necessarily "bad" it is just that nowadays there are so many better programs out there.

It is kind of like if you wanted to be a computer programmer. Would you want to start out with a language like ALGOL or a language like C++

Girl Fitness Motivation Girl Fitness Motivation 14/10/13(Mon)19:43 No. 15808 [Reply]

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Fitness Motivation - I am a Girl And I Lift

Have a look:

keto vs vegan eraser51 14/09/28(Sun)19:55 No. 15637 [Reply]

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what is better?

how can I drop faster weight and be healthier?

Anonymous 14/10/02(Thu)20:51 No. 15704

you don't have to live vegan if you want to live healthier and lose weight, just control your eating habits, meat is healthy at all, just reduce the amount of fat you eat faggot, might just go running or snort amphetamines

Anonymous 14/10/12(Sun)22:23 No. 15795

keto was great for me because it reduced my appetite (which reduced my calorie intake) and the food I've eaten has been delicious. I also had increased energy levels, which was the opposite of how I felt as a (now-former) vegetarian "for health reasons". (Veganism was a million times worse!)

think of it this way: you can have fats (keto) or carbs (veg*), but you can't have both at the same time or it'll mess you up.

I've been following my own plan for less than 2 months and have lost over 35 lbs without increasing exercise (due to unrelated injury).

best of luck in your weight loss journey!

Anonymous 14/08/14(Thu)01:31 No. 14910 [Reply]

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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.

6 posts omitted. Click Reply to view.
Anonymous 14/09/20(Sat)21:33 No. 15477

https://7chan.org/jew/ usually has some good tips for cheap food.

let it cool first adam 14/10/06(Mon)22:32 No. 15736

Oats are great.....make sure you opt for old fashioned rolled oats though.....not the sugar-laden prepacked stuff loaded with sugar.....this is my typical breakfast and good til noon or later.......after I cook it over the stove, I let the oats cool down a good 2 minutes or so, then stir in a scoop of whey protein.....cause yea, if u add the protein while it's cooking, it is said to breakdown the protein.....

Anonymous 14/10/12(Sun)09:21 No. 15787

this is a smart idea

I have lived like this for a long time in relative health

I suggest not cooking oats at all. Mix whey, milk, fruit, oats, and maybe some greens together in a shake. Get all the fiber you need to digest that gluey wad of future muscle in one.

But I gotta say you should just skip adding the whey to above. That shit is full of crazy agricultural shit that shouldn't exist let alone be consumed by living things.

For like $1 you can get a pound of lentils that contains about 100g of protein. Most days I eat about a pound of lentils. It makes my bowels feel healthy. Sure I have to take three large shits per day, but the overall feeling of wholesomeness is pervasive. My whole body responded to this change in diet when I first started. Felt like I was cured of some kind of disease, I had more energy and a more positive point of view. My theory is that since my lower bowels were evacuated before sleep, there was less pressure in the system and so now I sleep better.

True power comes from the bowels

sounds funny but I swear to Gaga its the plain truth. Your overall energy comes from food. If you eat wrong, you probably do a bunch of other shit wrong as a result. Theory holds water.

Anonymous 14/08/25(Mon)21:27 No. 15050 [Reply]

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there used to be a really good steroid thread on here. where did it go?

Anonymous 14/09/08(Mon)00:10 No. 15240

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It grew too big

Can I lose belly fat easily - what meals - what workouts? ConflictedAverageWeighter 14/07/09(Wed)04:50 No. 14463 [Reply]

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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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Anonymous 14/08/13(Wed)14:23 No. 14893

>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.

Anonymous 14/08/27(Wed)10:06 No. 15058

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.

HEY GUYS, GUESS WHAT! ConflictedAverageWeighter 14/09/07(Sun)19:31 No. 15236

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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!

SPORTS PSYCHOLOGY 101 Anonymous 14/08/29(Fri)12:32 No. 15078 [Reply]

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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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Anonymous 14/08/31(Sun)17:37 No. 15110

is this a fucking pep talk? wtf?

Anonymous 14/09/04(Thu)08:19 No. 15178

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Well this is a fitness board. It's relevant!

Anonymous 14/06/30(Mon)00:41 No. 14346 [Reply]

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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?

5 posts omitted. Click Reply to view.
Anonymous 14/08/11(Mon)13:41 No. 14830

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)

Anonymous 14/08/14(Thu)02:11 No. 14912

>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.

Anonymous 14/08/21(Thu)17:38 No. 15011

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

Book request: Beyond Bigger Leaner Stronger by Mike Matthews 14/08/19(Tue)20:46 No. 14995 [Reply]

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Hi guys, been looking For Mike Matthews new book, And cant find it anywhere, beyond bigger leaner Stronger!

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