/fitness
>November 1st Gentlemen the time has come. Good luck and godspeed this year.⬆↩ 23
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Advice for new runners: - Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week); - It will feel like you're going slow, you are; don't worry about setting good times for a couple of months; - If you start to feel pain anywhere, stop and rest; - Don't try to copy what pros are doing. Do what feels natural; and - Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans). >Couch to 5k/Bridge to 10k Guides https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/⧉ https://i.imgur.com/ef98R.png⧉ https://i.imgur.com/qNJIy.png⧉ >I want to run a fast 5k, 10k, half-marathon, or marathon https://www.runningfastr.com/⧉ https://www.halhigdon.com/⧉ cock and ball torture https://sites.google.com/view/sub-threshold/home⧉ >I want to stretch https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/⧉ >Performance calculators https://runbundle.com/tools/age-grading-calculator⧉ https://vdoto2.com/calculator/⧉ https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator⧉ https://lactrace.com/norwegian-singles⧉⬆↩ 24
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It's the start of the week again, take a deep breath in, hold it and exhale Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well What are your goals for this week? What do you plan to achieve? List it all down. Take a deep breath, hold it and exhale, move at your own pace We're ALL gonna make it The motivation thread is open⬆↩ 31
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>Where do I start? old.reddit.com/r/steroids/wiki/index⬆↩ 29
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No CBT? 5'8 215 --> 175lb muscle memory but natty⬆↩ 24
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>Who is /fat/ for? For milk mainliners working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/⧉ >What do I do first? 1. Read https://physiqonomics.com/fat-loss/⧉ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy⧉ 3. Calculate your TDEE: https://www.sailrabbit.com/bmr/⧉ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high. 4. Plan your weight loss: https://www.losertown.org/eats/cal.php⧉ 5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS). >Now what? Count calories, all of them. Eat about 500-1000 less calories than your TDEE. Buy scales, be accurate. Learn to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 0.72g per pound of goal lean body mass. Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks. Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat. Drink more water. Read the /fit/ sticky: https://liamrosen.com/fitness.html⧉ >DON'T Eat refined sugars, they're terrible for you regardless of calories. Eat processed foods. Drink your calories (alcohol, soda, Starbucks). Freak out over a weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself. >Other resources: Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/⧉ Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq⧉⬆↩ 21
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>Who is /fat/ for? For ramen ravagers working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice. Join our Fatty Contest: https://www.fattycontest.com/⧉ >What do I do first? 1. Read https://physiqonomics.com/fat-loss/⧉ 2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy⧉ 3. Calculate your TDEE: https://www.sailrabbit.com/bmr/⧉ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high. 4. Plan your weight loss: https://www.losertown.org/eats/cal.php⧉ 5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS). >Now what? Count calories, all of them. Eat about 500-1000 less calories than your TDEE. Buy scales, be accurate. Learn to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 0.72g per pound of goal lean body mass. Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks. Lifting weights will keep and gain muscle mass and lose fat much quicker. Not lifting results in the body eating away muscle AND fat. Drink more water. Read the /fit/ sticky: https://liamrosen.com/fitness.html⧉ >DON'T Eat refined sugars, they're terrible for you regardless of calories. Eat processed foods. Drink your calories (alcohol, soda, Starbucks). Freak out over a weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself. >Other resources: Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/⧉ Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq⧉⬆↩ 26
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trying
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/fitness