Saturday, March 19, 2016

X-post from /r/progresspics. 60lbs down! M/23/5'7" SW: 203 CW: 143

http://ift.tt/1Rtqmle

When I got on the scale and noticed that I had gotten up over 200lbs I realized that I needed to make a change. I lost about 20 before switching to veganism and starting to count calories, which combined with my increase in exercise caused the weight to come off pretty fast. Now I just maintain around this level and try to stay active daily. Thanks to this sub for being a source of inspiration to me as I continued my journey!

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Girlfriend exhausted, headaches due to dieting. Should I be worried? Should we be changing things up?

Hey Guys.

My girlfriend is committed to losing 15 pounds in 90 days (CW 160 > GW 145), and has been using the Loseit app to track her calories. She's been doing a great job but has been consistently exhausted and getting headaches. Given her goals the the app is allowing her 1370 calories per day, which I feel might be a little low given the consequences of her diet on her overall well-being. The thing is I've never had to lose weight before, and am very uneducated on what is reasonable concerning calorie expectations and the consequences of dieting on ones overall feeling.

I'm wondering if you guys can give me some input concerning how I might be able to help her out. One voice in my head wants to tell her she should eat more to feel better, but another tells me doing so would undermine her goals. Maybe there's another factor involved thats causing this that I'm not aware of, which hopefully maybe you guys can inform me of.

Anyways, thanks for the help and I appreciate your input.

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Anyone use a Cybex Squat Press machine?

I'm starting up at a new gym, and usually I like to do some form of leg press towards the end of my workouts. My new gym only has a Cybex Squat press machine, and I have never seen or used one of these before. Are these a decent option for leg press? Thanks

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What is a lesser known weight loss tip that worked for you?

I'm hoping to get some inspiration from you all, so thanks in advance. Mine would be setting small goals, I took the weight I want to lose and divided it by 10, then continuously subtracted that amount 10 times, creating 10 goals. It doesn't sound like much, but realising that I'm almost 20% there is a huge deal to me, despite not feeling like I've accomplished much (still a looooong way to go).

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I cant stand all the complicated fitness apps. Is there a simple lifting log app?

I have downloaded 10 lifting apps and they are all disappointing. I just want an excel sheet in my phone where I can input weight into A/B/A templates but all the apps are too complicated.

The closest app to what I want is 5X5 app but it does not allow you to customize the exercises (no power cleans and cant deadlift two workouts in a row - I am doing SS).

Is there an app like 5x5 that allows customization and is not biased towards a particular program, or just a simple log that does not suck?

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Should I Eat More Protein Now That I Started Lifting?

I've been doing keto for about a week and a half, and started going to the gym a few days ago. I'm 5'11" 207lbs and my current protein goal is 129g. Today I already hit that but I just did legs for the first time 20 mins ago so should I drink my shake or no?

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Another test of CICO, and also, is the Fitbit Charge HR actually any good at estimating exercise calories? Predicted weight loss (including a ton of exercise calories) over 43 days, compared to actual weight loss.

A couple /r/loseit posts recently have compared the predicted weight loss from CICO to actual weight loss. I wanted to try it out with my own data. I tend to have a ton of exercise calories (I exercise about 2 hrs a day) and my Fitbit Charge HR commonly reports ~800 exercise calories or so to MFP; common wisdom has been that exercise calories are always overestimated and I wanted to see if my predicted weight loss (from those fitbit exercise calorie estimates) is overestimated compared to actual weight loss.

Here's the graph

... so actually the Charge HR is pretty accurate for me! Even with an estimated 800-1000 exercise calories every day, my predicted weight loss is still amazingly close to my actual weight loss.

And, yeah, btw, CICO works. :)

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Do any of you use foam rollers?

I'm looking to purchase one, and there are a bunch of options out there. What type of firmness/texture do you like best?

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Exercise Noob - I need some major beginner's advice!

Hi guys!

My goal for this year is to begin my path to a healthier lifestyle, starting with ceasing my previously sedentary life and beginning regular exercise. But I unfortunately know NOTHING about exercise, I have realized. Makes sense, as I have never "worked out" a day in my life! I am a weak, soft-bodied gamer girl who sits at home all day and studies (graduate school), plays games, or watches Netflix. The most exercise I get in a day is walking around campus (which is currently only 2 buildings large for me [medical school]).

My body credentials:

  • Lifestyle: Sedentary :-(
  • Daily Water Intake: Excellent
  • Gender: Female
  • Height: 5"6 or 5"7 or in between
  • Weight: 125-130 fluxuates if I'm on holiday (heehee)
  • Body Type: Slim/not too skinny, still soft in places (thighs and tummy)
  • Medical Concerns: Asthmatic, only mildly - otherwise generally healthy
  • Body Targets: My main areas of interest are running (just for general good health), toning my abs, "muffin tops", upper thighs, and possibly my arms.

I have started to realize I have MANY questions as I thought about what I needed to do, to start...

  • What exercises do I need to focus on?
  • What specific exercise routines would work best for me, and how do I cycle through them efficiently?
  • IS yoga actually helpful?
  • What kind of stretches are vital to learn so that I won't be so sore that it makes me want to give up entirely?
  • How often should I exercise? How many days per week / how long per day / at what times of the day are best? I know I will be increasing in frequency over time, and at first I will be very sore. I don't know how to graduate it appropriately.
  • What should I change in my diet to supplement this? I generally eat well, but since I'm in medical school I do tend to get fast food on days that I'm extremely busy.

TL;DR - Give me a general schedule, routine, and tips about beginning exercise/regular work-outs. As if you were talking to someone who has never done it before (and in fact, you are)!

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Does just flexing help build muscle or in general "count" as exercise even a little?

Sometimes when I'm in the car listening to the radio, I'll notice that I'm flexing my gluteus in time to the music! I was wondering if that does anything and thus if it's something I should try to do consciously.

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Was feeling like my body hasn't changed at all! Glad I took progress pics. (24F, 5'5", SW: 173.9 lbs, CW: 167.6 lbs, GW: 135 lbs)

Hello! Last night I was feeling a bit discouraged because I felt as though my body didn't look any different than when I started trying to lose weight on Feb 23. I decided to compare a picture from today to a picture from when I started.

NSFW

Around 6 pounds (173.9 lbs to 167.6 lbs). I still have a ways to go but it's encouraging to see that my body IS beginning to change a little. Just wanted to share my renewed hopefulness!

I'm very new to all of this, but I am proud that I've cut down my calorie intake, avoid boredom snacking, and started being more active. I also have a job where I'm on my feet for 8 hours so that is helping, I think.

For the first couple weeks since I started I didn't really put in much effort except for trying to eat a bit less. I got serious after that though and use my Fitbit One and myfitnesspal to help me keep track of my calories (I try for 750 calorie deficit a day). I also started Jillian Michael's 30 Day Shred on March 9. Out of those 11 days I've done it 9 times so far. One of the days I missed was purposefully a rest day. I also do Callanetics here and there but not very consistently. I actually think I'm going to go exercise right now! Thanks for reading.

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So how do you keep on going when the scales aren't moving?

So I haven't posted in here for a while, I started my weight loss journey over a year ago the first 35 pounds melted of me in like 4 months then I hit a plateau an eventually kinda gave up on trying to lose more.

I did pretty much maintain the weight loss I had achieved but just didn't push myself further fast forward to last month an I started calorie counting again an eating at my 1200 cals like I used too an have been doing bodyweight training every other day, but I haven't actually lost more than 4 pounds in 4 weeks :(.

how do you guys keep yourself going when the numbers an the way you look aren't changing I'm guessing it's the same damn plateau I had last time, I just feel myself starting to give up again but I really want to finish this in the next 2-3 months I didn't hit my goal last summer but I want to hit it this year. Stats M/31/5"8/190lbs now was 230lbs

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Question about my routine

I was wondering if anyone could shed some light on my routine and if its any good or if I should change to a different routine.

Here is my routine: http://ift.tt/1T1lOIg

I do Chest+Tricep Day 1, Bicep+Back Day 2, Shoulder+Stomach+Legs Day 3, then break, then restart.

If it's not any good, could anyone recommend another routine? I've tried the PPL for Beginners and its not that I didn't like it, it's just that I didn't feel like I was progressing much (I probably didn't give it much time cause I wanted to go back to my routine).

I've only been working out for a couple of months so any help is appreciated. And I should probably mention I am looking for aesthetics more than strength.

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22F 5'1 SW: 136 CW: 125 GW:105, having trouble with dieting

I hope I titled this post right, I have been having a problem with my stomach since i started dieting and trying to lose weight. I've never been overweight, always had a high metabolism until I quit smoking and gained nearly 40 lbs which put me right on the brink of overweight for my height. So I did what I know howto, downloaded and use MFP, running several times a week with C25K, and using the rowing machine and other various amenities my college's gym offers. The problem is that every time I eat something I feel nauseous afterward. At first my appetite just dropped and I was eating less, but now that I have gotten used to the smaller portions it seems like every time I eat I feel like I have a bad flu. I haven't been actually vomiting, but it's so bad that I have been going to the gym before I have eaten that day because once I eat I feel too ill to go. Before it gets thrown out as an idea, I made sure I wasn't pregnant before posting here. Has anyone else had this problem? Is there anything I can do, or will it go away on its own? Thanks in advance to anyone who reads and takes time to respond to this post.

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How many cans of Tuna can I 'safely' eat in a week?

First of all, sorry if this isn't the right sub-reddit to ask this.

Considering to add Tuna as one of my meat options in my meals, so was wondering how much could I eat in a week, without the risk of mercury poisoning?

Can't seem to find an answer on Google. Is 3 cans a week alright?

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What running a 5k looks like when you're obese.

Hey guys. So big NSV for me today, I ran my first ever 5k at an 11:30 min/mile pace without stopping to walk. (I've never ran more than 1 mile before.)

My first 5k a few years ago came out to about 18 min/mile pace, so I'm pretty happy with the progress.

But, I didn't know exactly how hard my body was working until I saw my Fitbit heart rate chart after the workout.

I should probably mention my Max heart rate is 197.

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Should I eat at maintenance a week before switching from cutting to bulking?

I've heard people say that you should always eat at maintenance for a week or two before you go from a cut to a bulk, is that true? And if so for what reason? At the last week of my cut now (500 calorie deficit for the past 80 days) and was planning to start a lean bulk of a 250 calorie surplus the following week.

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Need help, I must be doing something wrong because I'm not seeing any progress

Hi guys,

A few weeks ago I began a diet. I have been counting all of my calories, cutting out fast food and sugar, eating more vegetables, all that stuff. Here's my issue, while I have lost a couple of pounds, it has been barely anything (3 lbs in 3 weeks) and aside from that, I look and feel even fatter. I obviously must be doing something wrong, can any of you help? If it helps, I am 15 years old, 6'1" ish and 205 lbs.

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Question: How do some of you who work long hours find the time to workout?

I work a mostly sedentary job, on 12 hours shifts. Usually by the end of the day, I'm burned out. Anyone else with this problem and how did you handle it?

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Does this sound like a decent routine?

(Help me find an extra back workout I cant find or think of any!)

  • squat ( 10,8,6)
  • deadlift (10,8,6)
  • leg extensions (10,8,6)
  • bent over rows (10,8,6)
  • bench press (10,8,6)
  • dumbbell bench press. (10,8,6)
  • military press (10,8,6)
  • pull downs (10,8,6)
  • shrugs (10,8,6)
  • side raises (10,8,6)
  • IM TRYING TO AIM FOR:
  • Shoulders
  • triceps and biceps
  • hamstrings
  • quads
  • Glutes
  • Chest
  • Back(lower and middle)
  • I will always do cardio and abs the day after lifting. Let me explain to you my schedule, to take a look please click here So i guess ill do pull ups and dips during the weeknds, possibly with some boxing Please help me find something to do over the weekends? thanks
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FREE SQUAT SEMINAR TODAY hosted by Greg Nuckols & Omar Isuf

/u/gnuckols posted a great guide to r/fitness on how to squat a couple days ago. Today, Saturday March 19th, he is hosting a FREE WEBINAR on how to squat. Start times are:

*4pm Eastern
*1pm Pacific
*8pm GMT

Edit: I found his guide very informative. I'm excited for this seminar. Come join me and learn something new!

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Can anyone help me find insight into how many calories my HIIT superset workout might burn?

24, Male - 5'9" - 238lbs

Hey guys. Not looking for you all to do my homework for me, but I'm having trouble figuring out a general ballpark (rough estimate with perhaps + or - 100 to 200 calories) for this superset routine my buddy (who is an ex PT) recommended I do for weight loss.

The workout is to do each of the following, with 25lb dumbbells in each hand, in sequence with no rest and as quickly as you can:

10x Squats

10x Standing overhead press

10x Bent-over rows

10x Farmer deadlifts

then Drop to ground and do 10x push-ups on the dumbbells

Repeat 3 times with about 2-3 minutes rest in between (or less)

And that is it, nothing more. Workout technically done (but I often walk it off or jog a little before and after. It's quick and it's absolutely savage (I'm really wrecked afterwards so I'm not concerned about doing a lot more) I do this 3x a week currently and I'm wondering if there's any way to quantify how many calories that just this workout burns.

I know that HIIT keeps burning after you finish, and I am often sweating for a half hour after the workout ends too - but I'm looking for help on any way t make a general estimate so I can continue budgeting enough calories into my day for continued weight loss but not total exhaustion. Lately, I've been having a lot of trouble sleeping and I read that it could possibly be caloric deficit exacerbating the stress I'm already under.

Thanks for anyone reading and for anyone who may point me in the right direction!

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Looking for input on what to change M - 6'6" - SW: 296lbs CW: 219lbs GW: 190...ish...

I've been eating very particularly for the last year or so at around 1700 calories per day. My job has minimal physical activity but lots of moving around on your feet for about 9 hours a day. I was able to get down to 230lbs pretty easily but it was a struggle getting to 219. I reduced my calorie intake to 1300-1400 to break into the 220s.

My issue now is that I can't get below 219 no matter what I do. I am pretty certain eating less calories is not much of an option and I've never really been a gym goer but maybe that is what I need to move forward. I am an avid vegetarian as well, and I avoid dairy products but will eat things that were prepared with milk or something like that if I can't easily avoid it. Could it be what I'm eating at those 1300 calories holding me back? What are some things I should look into?

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Train/rest/fast - in 3 day cycle. Planning to commit to it for 8 weeks - aiming to lose 9kg

Training will be stronglifts and a 5k run. Maintainece calories (2000 for me).

Rest - maintenance calories.

Fast - 550 calories

Comments, critique, advice welcome! Saught actually.

M 27 99kg

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Feeling discouraged by what I see in the mirror

F(22) 5'2" SW: 262 / CW: 230 / GW: 150-ish

Diet: 1200-1400 cals/day + keto (15g-50g carbs per day -this varies so widely because I don't emphasize carb counting as much as calorie counting)

Exercise: Light. iPhone step tracker (synced with MFP) pegs me at around 7,000 steps per day, give or take. Treadmill twice a week for 45mins per gym visit.

Started: January 18th 2016

Hey guys!

It's been 2 months since the beginning of my journey, and I've spent nearly the entire time lurking on this sub. You guys are so amazing and supportive!

I'm encountering my first bouts of doubt and I was hoping someone with similar stats could give me some foresight into my future. I'm happy with the progression of my numbers, but when I look in the mirror, I see zero difference in my overall appearance. Despite being 32 pounds down, there is absolutely none. I have a side-by-side pic, but I'm ashamed by how little difference there is between the two, I'm wary of posting it. It's disheartening.

My clothes seem to fit a little better, and I'm not as winded doing basic exercises as I once was (my speed on the treadmill is steadily rising), so that's encouraging. I just wish there was some progress being made in my appearance as well.

When did you guys start to notice differences in the mirror? How did you power through the first few months without that extra encouragement?

Thank you!

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Losing weight without calorie counting?

I used to be okay with my weight, but put on ten kilos over winter, and so I've started watching my diet and going to the gym 3-4 times a week in an effort to lose the weight I piled on.

As part of this, I've been logging how much I eat on MyFitnessPal. But an unwanted side effect has been anxiety and I think it's making my relationship with food worse and causing some unhealthy eating problems (context: I have an anxiety disorder). e.g. Seeing a red deficit number, even if it's only 50 calories over, makes me start mentally planning to restrict or fast the next day, which then results in binging when I get really hungry. Rinse, repeat.

I also get quite paranoid about underestimating serving sizes/calories (even if I've weighed things) so often I'll overshoot on purpose. But I'm beginning to wonder if this means that some days I'm a fair bit below what I should be eating as sometimes I get unbearably hungry.

So: is it possible to lose weight without calorie counting? Or, are there healthier ways to deal with calorie counting?

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Looking for a clothing swap subreddit

I've seen a bunch of posts here about losing weight, buying "transition clothes", then losing more weight and having to buy even more clothes. I know there are some pretty niche subs out there for things like this (/r/braswap for women of non-standard busts, for instance), but is there an equivalent sub for passing your loose-fitting clothes on to someone who needs them and finding new clothes for yourself?

I'm thinking something along the lines of posts with either
(Donate)[Sex/Weight/Height] Clothing type, Size
or
(Looking For)[Sex/Weight/Height] Clothing type, Size

If there's nothing out there like this, I'd be happy to start it myself and contribute a bit, but I would need a few more mods as well. Does anybody know whether something like this exists already?

For the record, as this is my first time posting here,
22M 5'11'' SW:215 CW:183 GW:165 Grad student taking full advantage of the in-apartment gym, training for some 5k's

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Mythology of Deadlifting?

What is up with the mythos around deadlifting? Plenty of programs recommended squatting heavy multiple times per week, but everyone seems to believe that doing the same with the dead lift will result in instantaneous death.

Is lifting a barbell off the ground really fundamentally different from lifting a barbell on your shoulders?

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The Top 5 Videos About Weight Loss

Are you interested in losing weight? Here are our top 5 videos about it, click them to watch more.

Inspiration and practical tips

How to Lose 150 Pounds on LCHF – Desi Miller4.5 out of 5 stars5 star78%4 star8%3 star5%2 star5%1 star3%60 ratings6015:27The Top 5 Tips For Weight Loss4.4 out of 5 stars5 star71%4 star15%3 star3%2 star2%1 star6%177 ratings17715:58

Let’s start with some inspiration – Desi Miller tells a beautiful story about the mental aspects of obesity and weight loss, and how she finally managed to lose 150 pounds and keep it off for five years (and counting).

Then some very practical guidance – the top 5 tips for weight loss will make it easier for you to succeed.

Insights

Weight Control – A Question of Calories or Insulin? – Dr. Andreas Eenfeldt4.5 out of 5 stars5 star72%4 star16%3 star8%2 star0%1 star3%61 ratings6136:26The Key to Obesity – Dr. Jason Fung4.5 out of 5 stars5 star79%4 star6%3 star9%2 star0%1 star4%62 ratings6244:22

Ready for more insights? If you want to succeed it’s great to understand weight regulation. It’s not just about calories, weight is hormonally regulated. Know how to control your hormones – like the main fat-storing hormone insulin. Then you will control your weight-regulating hormones, instead of them controlling you.

In the first video I give my best explanation for this. In the second Dr. Jason Fung brings in another important topic – controlling your hormones is not only about what you eat, it’s also most definitely about when you eat.

The big picture

My Big Fat Diet4.8 out of 5 stars5 star91%4 star4%3 star0%2 star0%1 star4%23 ratings2342:31

Finally this great story about an entire community changing how they eat and transforming their lives… on a big fat diet.

Ultimately what is what is needed to end the obesity epidemic forever is no just individual changes, but a return to a sane food environment.

And that concludes our top 5 videos about weight loss.

The post The Top 5 Videos About Weight Loss appeared first on Diet Doctor.



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How do you bulk without wanting to throw up all day?

22, F, 113lb, 5'0. So I am 2 months into my first bulk. I am lifting 6 days a week so I had to really go up from what I was eating a few months ago. I have been gradually increasing my calories from a deficit to surplus over the past two months. I am now finally at a 200 calorie surplus (2150) and am seeing some slight gains. I want a lean bulk over a long period of time and it's working great but I feel like throwing up. I eat a 500-600 kcal breakfast and I try to eat snacks before my lunch but I am SO FULL. I am so full when I go to the gym (2 hr after dinner) and then when I get back I have to down 2-3 more meals. I am small and its so much food for me, what do you guys eat that is high in calories and won't leave me burping and heaving all day? I have tons of energy in the gym but I am so full its hard to lift when I feel queasy.

I know milk is a good option but I am lactose intolerant. And I drink a protein shake a day, two if I am not at my protein (rarely).

I actually am heaving and so full during my last meal I have trouble breathing lol.

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Muscle building timeline the same when cutting?

I know there's a general consensus on a muscle building timeline, saying you can usually build "X" amount of muscle the first year of training and it slows down the more advanced you become. Ex Lyle Mcdonald's timeline + a few others

My question is: is this only applicable to the time a person is in a caloric surplus/muscle building phase? Hypothetically, what happens if say a person bulks for a year, gains 20 lbs of lean muscle, then cuts for a year? Will his ability to gain muscle still be at the predicted "year 2" rate when he goes back on a surplus or will it slow down to the predicted "year 3" timeline?

I understand these are only general guidelines and nothing is set in stone, but what I'm mainly curious about is how your muscles adapt over time. When you're training during a cut the muscles are still being stimulated (to prevent atrophy) and getting signals to "grow," however they most likely won't if you're not in a surplus.

Hope that makes sense. Thanks in advance.

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NSV! Ran two miles nonstop. 11 min miles. Feeling great!

It has been about 2 months since I last ran. Since then I had taken up Muay Thai kickboxing classes. It has kept up my cardio way more than I expected it to. (we jump rope A LOT!) . Since the gym was closed this weekend due to tournaments I decided to go running again. I was Afraid I wouldn't be able to run the 2 miles I worked so hard to get to, 2 months ago. I have only ever ran 2 miles about 3 times non stop but was a big challenge due to asthma. I put on my headphones, put on my running play list and hit the asphalt. I felt phenomenal! And no signs of my asthma. I've lost 20 lbs this year, but went through some difficult times these past 3 weeks and had been stress eating. But I'm back on track and feeling a lot better about myself :) Anyway, just felt like sharing! Thanks for reading.

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I'm starting to lose interest in my other hobbies

Hello /r/loseit! Super long-term lurker and finally poster here!

Before I write a little bit about myself, my stats and my weight loss journey so far I want to tackle the problem I've been having for a few weeks first:

Ever since I began my second weight loss journey about six weeks ago I've been starting to lose interest in my hobbies (gaming, watching movies and TV shows, reading books) and as a result I'm extremely bored after work and on weekends. Did anybody else ever have this problem during weight loss?

I started tracking my calories, doing cardio (I love cycling), very slowly begin to add weight exercises and read about nutrition/food/recipes etc. Weight loss is kind of a new hobby that doesn't consume too much time and would leave enough time for my other hobbies. I want to add that I'm not a very social person with no friends, so going out after work or on weekends to fight boredom isn't really an option, which I'm okay with, really. I can be alone and enjoy my own company. I just can't stand the new boredom now.

A fun fact I want to add: I'm really just writing this post because I'm bored :D

A few words about me:

28, male, 5'10" (177 cm), Current Weight: 181 lbs (81,9 kg), Current Body Fat Percentage: 25,6%, Current BMI: 26,1, Desk Job

I really don't know my exact starting weight. I was around 194 lbs (88 kg) in January 2016. I don't have a goal weight yet. I track my weight, body fat percentage and BMI. When the numbers go down I know I'm making progress, but NSVs are much more important to me.

When it comes to food I eat mostly healthy stuff, so a lot of vegetables, not that much fruit, dairy and not much meat. I eat around 1900-2000 kcal a day work out 3-4 times for around 30 minutes.

During my childhood and teenage years I was really obese. A couple of weeks ago my doctor said he first met me when I was around 236 lbs (107 kg). I was still a teenager then. I did a crash diet (which I still regret to this day) about 10 years ago and lost a huge amount of weight and, of course, muscles. I think I was 163 lbs (74 kg) at the end and looked very thin and unhealthy. I was doing a lot of cycling and almost no weight training, so a lot of the weight I lost were muscles. I remember that I was kind of skinny fat after the weight loss (which I'm now as well). Since it was a crash diet and no lifestyle change I gained a lot of the weight back and never worked out to gain muscles back. The reason for this? I was depressed! I put so much effort in losing weight and thought it would change everything! I would get a girlfriend, more confidence, you name it! But I didn't. I really wasn't prepared for the loose skin to be honest. I guess I found comfort in food again and started gaining back.

I think my weight settled around 200 lbs (91 kg) for along time during the last few years. You can trust me: sitting in front of the PC right now and thinking about the last 10 years is kind of tough. My life would have been completely different if I would have worked my ass of. Not only would I look a lot better now but all the confidence could have worked wonders in every aspect! But on the other hand I wouldn't be here now, typing those words and ask you about the boredom :D

EDIT: Corrected few typos. Sorry if all the tenses are mixed up, English isn't my native language.

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Skinny fat noobs

I am a 17 year old skinny fat Indian with a serious case of gyno. My measurements are

Height: 5.10 Weight: 165 pounds Waist: 34.5 inches bf%: 22%

I am a novice at working out and mess about on machines. My strength levels are pathetic. I cant do a single push up(my core just gives out) and have started with incline push ups. Should I cut or recomp?. My final goal is to reach the same bodyweight at 10-12% bf. My school gym doesnt have a bench and hence am bothering push ups. I read that weighted dips are wonderful but I am in no condition to do so. This is my pic.

http://ift.tt/1Lxh0ZG

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Lost 66 pounds so far in 7 months, 10 more to go, I feel awesome!

Posted this on /r/loseit and totally forgot to post it here, which was one of the motivating factors to start working out.

I decided to make a change when I hit 108kgs (240lbs) and wasn't happy anymore with my body. I looked online about different running programs and saw the /r/c25k one, and me and a friend of mine decided to start it in order to lose weight. That didn't happen at first cause after every run i'd go home and eat a lot. So about a month later of running and eating and browsing this subreddit I decided to join another friend at the gym, and at the same time diet, which turned out great.

My died was mostly fasting cuz I couldn't cut out on junk food all at once, so I was fasting for about 16 hours and then have a window of getting all the calories and protein I needed in 1-2 meals. Not easy at first but it got really easy as time went by.

My gym routine was a random bro split the first month, looked up another programs here, didn't like the SS cuz I wanted to be at the gym at least 6 days a week, and decided to run PPL for 3 months after that and now I'm back to a brosplit.

No pic of when I was 240,cuz I never thought I'd stick with diet and excercising(200>176)

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Can I realistically get fit with only a pull-up bar?

I'm a pretty skinny individual with not much time to workout these days, but was thinking about getting a pull-up bar for my apartment as a way to somewhat build muscle and try not to look like I'm malnourished. Is this a realistic method?

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Redditors that have lost a significant amount of weight (100+) do you have any tips for arm/shoulder specific work outs to pack on muscle for expected loose skin?

Hi guys, I'm a 23 year old male, 5'8 and I'm currently 321 pounds right now. I started working out again back at the end of January and I've dropped 30 pounds so far. The way my body is set up is I have a lot of fat stored in my belly/legs/thighs, but my arms have always been disproportionately 'slender' in comparison.

I don't think I'll have as much loose skin where my arms are concerned, so to beat it to the punch I'm trying to work on muscle building specifically in that area. (Already trying to incorporate a lot more leg work to beef it up with muscle as I lose weight to limit my excess skin as much as possible) so I'm wondering for anyone who has lost a lot of weight with the same body set up as me if you have any tips on arm/bicep/shoulder area work outs.

Right now I only mostly have access to dumbbells in my apartment gym, so mostly free weight stuff like that would easiest for me.

edit: grammar

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Just how prevalent is steroid use exactly?

So I know that at some levels (eg professional bodybuilding in many bodybuilding organisations) steroids are generally assumed to be used by 100% of competitors in order to be competitive and obtain some of the otherwise-unobtainable, otherwordly physiques. No one really disputes this as far as I'm aware and the implicit assumption seems ot be if the organisation doesn't mandate drugs tests, everyone's using steroids. But what about in other populations?

There's estimates out there on the internet like 95% of professional athletes such as NFL players using steroids (http://ift.tt/1RtbjIe) and estimates that as many as 0.5% (one in 200) people in the general population take steroids (http://ift.tt/1VntTYt). But then who knows how credible or accurate these estimates are.

As someone who has always worked out at home I don't really have any visibility or context into how prevalent steroid usage is in the general gym population, or ever overheard anyone even discussing steroids. So what is the percentage of people that research shows take steroids, or what is the percentage that take steroids in your gym or your fitness circles in your own experience? Are we talking 1% (the exception) or more like somewhere in the range 10-50% (really commonplace)??

I don't see anything in the rule summary against discussing this and I've always wondered...

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Questions I still have after the wiki.

Hello everyone,

I am 19 years old ~195 Lb 5'5 Male. I have always been overweight my whole life. I just started a gym membership at snap fitness 2 weeks ago, I have purchased starting strength, Phase8 Protein, a food scale and use my fitness pal.

My goals are to get leaner and retain and build muscle during my weight loss, I wish to be stronger and also happier when I look in the mirror.

Is doing Stronglifts 5x5 a good way to go about weight loss and being leaner If I am eating at a deficit? I Have only been running the treadmill and dumbbells the last two weeks but want to get into 5x5.

Do I need anything more advanced then These Cross Training Shoes for squatting and such? Mark makes a big deal about shoes in the book but I am not sure if these would count as weightlifting shoes. they are advertised as cross training. If they are not good enough I plan on getting some knock off converse with the flat sole.

I still live with my parents, I go to school and work most days and come home at midnight to a plate of food in the fridge. This makes counting calories hard. Is there any way for me to roughly measure the calories when this happens? I know I can't take account for any butter or sauces without knowing which were used. So I just eat a small portion or should I just not eat it?

I am on the road for 8 hours a day for my job so I find myself stopping at department stores eating a rotessire chicken,salad or something else, I also have been doing subway oven roasted chicken.

I hit my calorie deficit but never my macros, How important are macros? I always eat more sodium then recommended since I am not cooking.

Is phase8 Protein worth using? I see alot of people talk about padding or spiking which I don't understand. I love the taste and the idea behind a blend sounds good to me. Should I switch to ON gold standard or is this a good protein? Also should I only be taking it on days I work out or when I am lacking the 89 grams of protein myfitnesspal recommends daily?

Many thanks in advance,

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How to gain the most size in one week

Let's say I wanted to gain as much size as possible in one week's time. How could this be obtained?

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