How the fuck can i go from skinny fat to strong and lean? I want to be able to do push ups and pull ups, but i am weak asf. I don't like my body and i want to be athletic. Additionally i have long femurs and i struggle with squatting. I generally struggle with flexibility. Realistically, how long would it take for me to do a 180 on my looks and health?
You're not skinny-fat, you're trans-gender
keep training and try slow reps to perfect your form. rest and eat more protein. every day you work out try HARDER THAN LAST TIME
>Strong and leanMy brain autocorrected this to "strong and lesbian", but the answer is you don't want to do this and become infertile. Women are supposed to have higher bodyfat and not bulging muscles.>I don't like my bodyThat's your fault, focus on your mental issues first before trying to make any physical health decisions.Just walk an hour or two a day and don't eat like shit.
REMINDERThe op (kekke) is a 38 year old trooned out wog from australia. He doesn't work and literally does not go outside. His life revolves around spamming 4chan
>>77161240I dont want to go below a dangerous bf%. I want to be relatively lean (perhaps 25-36%bf) and have functional muscles. I really want to get into calisthenics, but I cant even take a knee push up.>Just walk an hour or two a day and don't eat like shit.I want to be athletic, not skinny. I want to lose weight and gain muscle. I already go on walks and hikes.>>77161214Okey nony. Any specific exercises I should do?
>>77161245>I really want to get into calisthenics, but I cant even take a knee push upSounds like you need to work on the thing you can't do and work out then.>I walk though!But how are you skinnyfat then? This would just make you be skinny unless you have a shit diet.The girl in your pic is a professional rock climber by the way, so if you want to look like that do that, simple.>>77161242That would explain all of this.
>>77161245start with a stretch routine. do planks, do side bends, do raised knee touches. warm up and then do squats but with slow and perfect form. buy some light weights and look up a girl routine for them. even senior citizen movements would help you start up
>>77161257>But how are you skinnyfat then? This would just make you be skinny unless you have a shit diet.Well, like you said I have a shit diet that I have been working the past weeks. And I didnt really start walking before a couple of weeks ago. >The girl in your pic is a professional rock climber by the way, so if you want to look like that do that, simple.No thanks I'm good. She does look good though.>>77161242How could you tell?
>janny deleted two Mak threadsUmmm zased cm
>>77161258>stretch, planks, side bends, squats, perfect form, light weights, girl rouitineNoted down...but nony, how will I become a unit? I want to become a unit
>>77161274lift heavier and rest thoroughly, it takes time. a lot of time but it should be a lifestyle by that point.
>>77161279Thanks m8. I'll take that to heart
You won’t get jacked overnight. Fitness is a marathon, not a race. If you want to get into calisthenics I would say check out the r/bodyweightfitness I think they have a beginner routine and a recommended routine. Once you build up a base level of strength you will have to decide if you want to focus on working out for hypertrophy or more skill based calisthenic work (planches, levers, etc). These things aren’t mutually exclusive, typically there is carry over either way but hypertrophy work is more structured and repetitive for the sake of progressively overloading and building bigger stronger muscles first and foremost, and skill work is more coordination/balance focused to do cool tricks. But that doesn’t matter for you yet, that’s a down the line decision. Focus on basic progressions till you can do pushups and pullups, maybe dips. This alone will make a difference for you. If you want to be lean and you are not lean now there really is no other way to do that than to lose weight. I count calories, some people have disordered relationships with food and restriction can be unhealthy for them, but it works for me. Focus on eating healthy, filling carbs like potatoes, lots of veggies for volume, and lean protein like dairy, meat, and eggs. Cut out sodas or other liquid calories where you can they add up fast. Fruit and greek yogurt with zero sugar syrup is your dessert now. Drink water, black coffee or zero sugar sweeteners, diet sodas, etc. No matter how you diet, if you are untrained even just getting to the point of being able to do a pushup will build muscle for you. If you want to be muscular and lean like these women you’ve posted though you’re going to have to diet down to a lean level of body fat for your muscularity to be visible, and hit arms. Totally doable, one step at a time though. Start a routine you can stick to. Find easy choices you can make to work towards your goal. It is a results based process, you will find what works for you.
>>77161258>>77161518NTA but thanks for the helpful info
>>77161213fpbp, highest possible number of keks
>>77161242>nony holy fuck and people are talking to this thing
Start with whatever you can do and progress from there...
>>77161274
>>77161518This is superb advice. I'm gonna send out my work out ruitine here, and if there is anything I should change lmk. I havent made it yet but when i have I'll send it here.>>77161819Wtf have i done wrong.
>>77161915Nothing, he's just an edgelord who can't stand the sight of someone trying to improve because it invalidates his misanthropic worldview
>>7716124525-36% is not relatively lean that's obese. you're a bot or genuinely retarded
>>77161210>read about good beginner programs (Starting Strength or Strong Lifts 5x5) and decide>stick to it>eat well, don’t put yourself on caloric deficit but don’t overstuff yourself>sleep well, between 7 and 9 hrs>have some fucking DISCIPLINE>have patience, this task is for next year forget about summer 2026Basically.
>>77161242Shut the fuck up, already.
>>77162431Avg bf in us is 40%, 36 is kinda high but 25% is perfectly healthy and better than 90% of the population
>>77161210Take steroids
>>77162642Is it unrealistic to aim for 20%? I'm scared its gonna have negative effects on reproductive health. By the looks of it i think i'm at 30% now. It's a massive fall from grace because i used to work out and i had a good physique.>>77162445Noted :D>>77162719Not trying to become infertile desu
What is your lifestyle like? What do you do for money? How much free time do you have each day?
>>7716287630% is fine for a girl. Totally healthy.
>>77162932Thanks for the reassurance>>77162928I'm home most of the time and i only have a part time job. I have a Lot of free timeOkey this is what i have come up with so farI have thought about doing daily deep squat holds and anke stretches to be able to squat properly. thoughts?
>>77163017Back in my day this was my routine. I wasn't that big but I was strong for my size and as lean as it gets. I am male.>wake up>smoke weed, eat nothing>go to work (demolition operative)>shift rocks for a couple hours>smoke more weed>shift some more rocks>run home>smoke more weed>eat a pound and a half of beef and some soft cheese>smoke more weed>sleep>repeatIf I was a girl with a lot of free time and wanting to sexymaxx, this is what I would do>wake up>go run>oats and bananas>yoga (you will meet sexy girls and get valid tips that are better than this dumbass post)>light lunch (high quality foods)>literally nothing>light dinner (high quality foods)>sleep>repeat>don't drink>become mormon>get happily married>make hitler proud>etc
>>77163052>If I was a girl with a lot of free time and wanting to sexymaxxId rather take a shotgun in my mouth and blow my head smov off. I want to become capable in case of societal collapse.>make hitler proudthe fuk?
>>77161210don't know about a 180 but you can do a 360
>>77163257I will make the argument that the most important thing you can do to survive societal collapse would be to find a man who is part of a tribe of men similar to him who could survive such an event. Any woman no matter how capable is liable to be rape dungeoned by goblins in the boogaloo if she is alone.Anyway, that aside, It's still a good goal to have. Aside from lifting weights which you know how to do already it seems, these are the activities you need to get better at:>Rucking>Sprinting>Long distance runningTo be functionally strong I don't think there's a better exercise than sled pushes/pulls. Do them at least every other day. Also train your core every day, it's way more important than your damn deadlift. Also learn to shoot with a variety of weapons at a variety of ranges. Also if you have say a purple belt in Jiu Jitsu you would be able to defeat at least one untrained goblin, worth thinking about. I don't like the idea of a woman taking on multiple attackers but I guess theoretically if you were at a black belt level in Taekwondo or whatever it is for Muay Thai it's possible that you'd win but it takes years to get good at that stuff. Have fun, godspeed.
>>77161245>I dont want to go below a dangerous bf%Don't worry.It's very difficult to be in dangerous bf% zone.
>>77163955>I will make the argument that the most important thing you can do to survive societal collapse would be to find a man Ait bet.>>Rucking>>Sprinting>>Long distance running >To be functionally strong I don't think there's a better exercise than sled pushes/pulls. Absolute golden advice ill be adding this to the rouitine.>learn to shoot with a variety of weapons I was planning to get a hunting licence soon so that fits>Muay ThaiBeen thinking about this one too.Over 10/10 advice thanks anon. And okey I'll work out core every day.
>>77161210why do you want to be infertile
>>77161274All "athletic" women are basically this: https://www.youtube.com/watch?v=Czm05i3XWmA
>>77161210The long femur doesn't matter for building muscle, it matters if you wanna lift a lot of weight for strongman competitions. Eat at a slight deficit, eat a ton of protein, train hard to failure. Simple as.
>>77165064It matters because I CANT FUCKING SQUAT. If you look at my workout sheet here >>77163017 I am coping by doing leg press instead of barbell squat
>>77161210>Long femursGonna need pics of your legs to give good advice. Multiple angles also, pls.
>>77161245>I want to be relatively lean (perhaps 25-36%bf)Oh no its retarded
>>77163017Obviously you can squat, you just need different form.https://www.youtube.com/shorts/fmiTahf43e4
>>77161210You are not a real woman OP you are a man.
>>77161210>I'm weak>I don't like my body>I struggleFirst of all, stop talking so much shit about yourself.>becoming leanJeremy Ethier's CBP diet did wonders for me personally. Also lower your expectations, women naturally have more fat than men. Your pic related, Mayan Smith-Goban, is a professional big wall climber. She has focused her entire life on climbing since before you were born, of course she'll look lean and muscular. She's currently the fastest woman to climb El Cap, in under five hours. Don't start out thinking getting arms like hers is easy.>becoming strongGet a bench, a few weights, a pull-up bar and work out from home.>but I can't do a pull upJump up, grab the bar and resist the descent. It'll come eventually.
>>77165172I know right. This has to be a fucking joke thread
>>77161213Jej
>>77161214>every day you work outUh, no? She needs rest to actually grow the muscle
>>77161242Why the fuck does he call himself a woman when he's NOT WORKING WITH A WOMAN'S BODY!?!?!?!
>>77166178I take this back if this isn't a real woman.By all means, DUDE, work yourself to fucking death.
None of are responding to my workout ruitine. Smh
