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I would suggest basic core exercises, like squats, bench, dead lift, standing up barbell row, over the head military press. Maybe squeeze in some curls in there to get blood flowing to those guns again.
Weight Loss Thread
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I would suggest basic core exercises, like squats, bench, dead lift, standing up barbell row, over the head military press. Maybe squeeze in some curls in there to get blood flowing to those guns again.
Eidal
Molten Core Raider
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Do a few weeks of basic calisthenics -- pushups, crunches, planks, air squats... whatever, doesn't really matter, just try to hit all muscle groups. Do them slow with proper form (use youtube). You're not building muscle in this stage, you're building flexibility and acclimating your body to work. Once you aren't getting sore from calisthenics you should go find a beginner strength training plan. Doesn't matter which; I recommend stronglifts since it's simple as fuck and has an app. You squat, deadlift, press, row, bench. If you adhere to that for a few months you'll be in a good position to think about things further and consider an intermediate plan.
Note for the haters: I know stronglifts isn't the best workout plan ever. It's just a simple newbie plan. People spend 5x more effort planning and discussing their workout plan compared to actually doing it. Once a track record of "doing it" has been established, then it makes sense to investigate different approaches.
Cad
scientia potentia est
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Absolutely agree, go to the gym and do "something." Get in the habit of lifting often and learn your limits and how things feel and get some practice with the weights etc.
Tweak your program and totally overhaul your program as you go along. Doing "something" is 80-90% of the battle. Tweaking it is fine later.
Also, diet remains 90% of the battle.
Cad
scientia potentia est
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If you're increasing your activity and lifting weights then you can definitely enjoy more food.
10-12 calories per lb is what I aim for when I'm on a strict cut. If you want to benefit from "noob gains" when as a new lifter you can build muscle and lose fat simultaneously then you could probably aim for 13 cals per lb body weight.
Strong lifts 5x5 is a good beginners program and the app makes it easy.
I've had a shoulder injury since October 26, just been doing hiit sessions since then. Saw a physio and chiropractor, hoped to get back to weights this week. Had to abort my first session of bench press after 3-sets as didn't feel right and have been eating shit since, sucks.
Gilgamel
A Man Chooses....
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Was on vacation. I was 309.5 before I ate dinner today. For me it was about completely breaking the bad relationship I had with food. I literally don't even care about eating anymore. When I went on vacation I went crazy the first day, indulged, ate like 4200 calories. The next morning I didn't feel ill. I felt fine. But I also didn't get much pleasure out of it. Two slices of pizza would have accomplished what 6 did. Two beers would have done what 5 did. Rest of my vacation I just ate like a normal human being and lost weight. Intermittent fasting allowed me to break those mental connections between comfort and frustration and eating. Now I eat the way I want my body to grow. Right now I want to get under 250 as quickly as possible and maintain my muscle, so I'm following that to the best of my ability. In 6 months I'll be looking to build muscle mass so I'll be eating twice as much.
Just looking forward to putting this phase of my life behind me.
Himeo
Vyemm Raider
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Keto is weak shit.
If you really want to lose weight go on water fasts.
I've done three fasts in the last year. First was 1 day, then 7 days, then 21 days.
I recommend this method of weight loss because it's effective, safe, and easy. Just make sure to drink lots of water and break the fast if you experience pain of any kind.
Sincerelly,
Dr. Himeo
If you really want to lose weight go on water fasts.
I've done three fasts in the last year. First was 1 day, then 7 days, then 21 days.
I recommend this method of weight loss because it's effective, safe, and easy. Just make sure to drink lots of water and break the fast if you experience pain of any kind.
Sincerelly,
Dr. Himeo
PatrickStar
Trakanon Raider
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I don't frequent this thread but here is my short interlude. 33 day progress. Down 12 pounds doing yoga and making small diet choices. No goal. Just going to keep plugging away.
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PatrickStar
Trakanon Raider
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Better. I can do some of the poses much better now. I had to go up a notch (to the last notch) on my belt. 13 pounds as of this morning.
I am doing DDP Yoga btw. Can't believe that shit is actually working. I was following the guide which had me doing it 3 times a week. I said fuck it and do it 6 days a week. There is only one workout that is 30 mins. Everything else is 12-24 mins.
I am doing DDP Yoga btw. Can't believe that shit is actually working. I was following the guide which had me doing it 3 times a week. I said fuck it and do it 6 days a week. There is only one workout that is 30 mins. Everything else is 12-24 mins.
PatrickStar
Trakanon Raider
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So started 14 Dec. Down 21 pounds in 51 days. Yoga 5 days a week. That is all I do. So I decided to diversify and did some jogging on Monday. Wrecked me. I hate running.
Any recommendations on something to add to my exercise routine? Weight training, running, etc?
Any recommendations on something to add to my exercise routine? Weight training, running, etc?
Cad
scientia potentia est
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When your weight is reasonable and it won't kill you transition to HIIT instead of steady state cardio. You can get it done in 20 minutes and burn more calories/do more training.
And as the above guys say, lift. Work out a good routine and go lift 3-4 days a week and control diet and your body will love you.