how do u workout if u've never worked out before, like i am skinny fat and idk what to do T_T idk where to start do i lose weight first do i gainw eight first do i try to build muscle and lsoe fat at same time like wat do i do if skinny fat
>>44414281Basic shit. Start with light ab workouts like situps and do cardio. Core strength is important and once your stamina is up, everything gets easier
>>44414281Go on Amazon and buy a yoga mat, or wherever, but I'm making assumptions that amazon will be easiestMake enough space for the mat, then google "stamina exercises"or "leg exercises" find like 3 you can do, then do them once daily, for a max of like half an hourEasy example would be SquatsLeg liftsLungesdo 3 sets of 10 of eachthen you can just google from there as you need more
>>44414340ok but if i wanna lose my belly weight, and build my glutes like would those help i literally know NOTHING about working out T_T i want to do research but idk where to start, esp as a transwoman
>>44414527>ok but if i wanna lose my belly weightSorry to break it to you, you can't target weight lossTLDR version is, get fitter and you will lose it eventuallylonger version is that it would prolly benefit your shape to lose weight then cycle it so you can move the fat to better areas, tits, butt, the good places, but you can worry about Cycling fat later>build my glutes do the Squats, leg lifts and Lunges like I saidwhen they become easy, you can increase difficultyfor another long version for difficulty, increase to 3 sets of 12 when 3x10 is easy, then move to 3x14, then add weight for the squats and resistance bands for the lunges and liftsidk how far along you are HRT wise, but just look up womens exercise stuff on youtube and try stuffthe only rule is you need to be consistent at doing it, otherwise nothing will actually changeso get that mat now, you can start tomorrow, or if you have a carpet just literally go start nowwhen taking breaks in between sets take like 3m max
>>44414527I'm a fit dude I can help explain the basics to you if you want? Do you have discord?
>>44414527I forgot about calories, simple way, google your maintenance weight, then stay under that, simple simple
If you are skinny fat you already have a pretty good metabolism.Calculate your calorie intake and try to stay at 300-500 caloric deficit: Google calorie calculator and click the Mayo Clinic one.Avoid obvious trash foods. And consume 1g of protein per lb of body weight. This is the hardest as you have to spread it across your day. I do shakes. Meal. And bars.Finally. Work out at least 3-4 days a week. No getting around this. I aim for seven days since I know I will fail I end up failing around 3-4 days.The best split is imo is upper/lowerbody restday upperbody/lower body repeat (four days)Don’t worry about finding exercises just find the machine and do 3 sets until form failure each set. Try to do two to three exercises per muscle group. ( Two machines that work back/ two that work arms etc) This will ‘tone’/ ‘sculpt’ your body. If you want to get big muscles that’s another story. If youre under 30 and want the IG/TikTok whore ass phat fizzique do cardio where I wrote upper body and focus completely on lower body.t. straggot from /fit(Not the fat Indian that’s always posting shirtless)
>>44414281/fit/ man hereFirst you should do some aerobic activity for cardiovascular health around 30 minutes a day daily. It can be running, swimming, rope jumping or even bikingIt also would be optical if you lift weights 3 to 5 times a week. Here a basic routineUpperBench press or push ups 4x10Incline press or overhead press 4x10Lats pulldown 4x8Rows 4x10Lateral raises 3x12Triceps extension 3x12Biceps curl 3x12LEGS, butt and hamstringSquats 4x10Stiff 4x12Hip thrust 4x10Leg extension 3x12Leg curl 3x12Abs crunches 4x15Calf raises 4x15Eat a healthy balanced diet of 4 meals a day with protein, carbs and healthy fats
not op but since the /fit/ coalition is in this thread does anyone have advice for someone wanting wider shoulders, a more masculine upper body and better posture but can only afford to do bodyweight workouts atm>t. ftmthanks for the informational posts
>>44414956The ‘widened’ shoulder look is composed of your traps/shoulder/back. It’s an illusion based on minimizing waist fat (by losing fat in general / you can’t spot train) and maximizing lat/shoulder/trap volume giving the classic V taper. Look up claviccular now and you will see he has bitch shoulders when he’s deflatedEach 3-4 sets a piece . 15 reps but calibrate it to your own specifications endurance or until failure Dumbbell Shoulder Press One-Arm Dumbbell Row Dumbbell Shrugs Lateral Raises Rear Delt Flyes Prisonmaxx- pushups will work wonders work up to hardest variations. Try to see how many you can do with three minute breaks in between exhaustion.
>>44414795>If youre under 30 and want the IG/TikTok whore ass phat fizzique do cardio where I wrote upper body and focus completely on lower body.thats what im doing but im over 30. i wouldt say finding maintenance calories is exactly hard it just takes discipline, but the calculators are always wrong for me. so if you are serious you gotta track your calories and weight really close and then do the math. get a scale and weigh everything you eat to the gram. just tracking will make you super aware of what you eat and in a real deficit you will naturally cut out garbage because you dont have a big budget to allocate to empty calories like every 100 cal of white bread could be chicken breast or something else. I recommend doing that plus 10-20K steps or equivalent a day and 3x10 body weight lunges squats crunches. Do that that for a month or two and if you stick with it or plateau you can add soup cans, then milk jugs, then buckets of sand. and if you are still sticking with it and have the discipline then buy real weights or a gym membership. i just fixed up an old bike and you can go like 10 or 20 miles with no impact on your knees. very nice.
>>44414956My bad dawg I read it as you only had weights rather than a gym machine access. Here. Everything stays the same tho.Wide grip pull-upsArcher pull-upsTypewriter pull-upsChest-to-bar pull-upsCommando pull-upsAustralian rowsFront lever rowsFront lever holdsScapular pull-upsDead hangsHandstand push-upsPike push-upsWall handstand holdsHandstand push-up negativesPseudo planche push-upsPlanche leansRing push-upsL-sit pull-upsHollow body pull-upsBurpee pull-ups
>>44414956Well there are two possibilities for youThis routine >>44414798Or a Push Pull Legs one. How many times can you workout per week?
>>44415139>>44415194thanks I'll save the info, appreciate it a lot man >>44415266>this routine or PPLboth sound good I just don't have equipment or gym money. >times a weekI'm free enough to every day but it ends up looking like 3-4 in practice
>>44415379So you can do calisthenics>Upper body exercises listhttps://m.youtube.com/watch?v=qHvMDlQ8Zyk&pp=ygUWRG9taW5payBza3kgdXBwZXIgYm9kedIHCQnFCwGHKiGM7w%3D%3D>Pull exerciseshttps://m.youtube.com/watch?v=_Qwqqyj4jkk&pp=ygUWRG9taW5payBza3kgdXBwZXIgYm9keQ%3D%3D>LegsPistol squat progressionNordic curlsSissy squatsSingle leg calf raisesDo a vigorous warm up before exercise. Do 3 to 5 sets of 5 to 7 exercises. Once a variation got too easy add weight or do a harder variation.
>>44415379>>44415525Also>Core exerciseshttps://m.youtube.com/watch?v=x0Lsp_6V47E&pp=ygULRG9taW5payBza3k%3D
>>44415379If u are a literal broke nigger floating through space inside four wallsPush-upsDiamond push-upsWide push-upsPike push-upsHandstand push-up progressionsSquatsLungesReverse lungesJump squatsBulgarian split squatsPistol squat progressionsCalf raisesGlute bridgesSingle-leg glute bridgesPlanksSide planksHollow body holdsLeg raisesMountain climbersBurpeesBear crawlsSuperman holdsWall sits
>>44414723Not op but could you please help me and give advice?
>>44415829Are you full aware that a chaser trying to groom you right? Like if it was fitness advice he could just tell you here like all the other anons
>>44414281For losing weight, diet is far more important than working out. Nutritionists can help you the most here, but calculators can help if you don't want to see a specialist doctor for this. Accurately determining your body fat percentage is very difficult without an x-ray, and calculators that do not take body fat into account will not be accurate. >>>/fit/fat has some actually good resources for this. Buy a food scale and measure out your portions, and know that packages lie when it comes to calories by volume or count.>basic exerciseLow-risk exercise is fantastic for overall health. If you are just starting out, walking is a very good activity that doesn't require any special equipment or gym memberships. Hiking is even better if you have access to hiking trails. Running is a much riskier activity than most people would think. Table tennis is a very low risk and low cost sport, if you have people to play it with and like sports.
