/fit/ - Fitness & Health

Anonymous 18/11/26(Mon)19:03 No. 24547

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Hey, everyone! As requested by my psychologist, I'll start going to a gym in order to gain some muscle and distract myself a bit from computers (and hopefully cure my depression).

If the prices are worth it, I'm signing up on a gym near my house. I've been told that I'll first make a test so that I can get accompanied by a trainer so they can "see my current capacities". I was wondering, how can I start? Should I start by lifting up some weights? Should I run a bit on a treadmill?

Thank you.

Anonymous 18/11/26(Mon)21:21 No. 24554

It's hard to know without knowing your physique. But remember that to start off by getting your blood pumping. Cardio, treadmill, exercise bike, etc. Also if you want to do weights remember that weights are used to work your muscles through repetition, so don't strain yourself by putting too much weight on. Besides that, don't be self-conscious and make yourself comfortable and have fun.

Anonymous 19/01/05(Sat)02:26 No. 25314

They will probably have you do some generic exercises and note it down and they will tell you about any hazards, not to lift too much weight etc.

Some light cardio is good.

It's good if you pick a program, at least initially, so you have a plan of what to do.

Gl man, remember it's all about consistency.

Reference Bear!!EuBGtkZmtk 19/01/05(Sat)04:19 No. 25316

>>24547
What does your diet look like?

Anonymous 22/10/01(Sat)03:07 No. 39690

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Get swole enough to toss air around like a projectile

Anonymous 22/10/03(Mon)06:55 No. 39695

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>>39690
What it takes to do that irl
https://www.youtube.com/watch?v=yPhuB9xVtLY

Anonymous 22/10/19(Wed)11:52 No. 39711

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>>25316
No carbs

Anonymous 22/10/19(Wed)11:54 No. 39712

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>>39711
Only veg & meat

Anonymous 22/10/20(Thu)01:50 No. 39715

Hello.

I don't know what your goal is. However, if you're trying to get a beach-bod and look good with your shirt off, I can help.

First off, you need to figure out your diet. If you want to lose weight, you need to take in less calories then you put out. Likewise, if you're thin with low body fat percentage, you want to be at a caloric surplus. Use gravitus' calculator to figure out your approximate caloric situation, and develop a diet.

https://gravitus.com/tools/macro-calculator/

I created a meal plan on Google sheets which I use to plan my diet.

Second, figure out your weight lifting plan. The 4 main groups to target are as follows, in the order that you want to do them:

MON: Chest/triceps
TUE: Legs

THU: Back/biceps
FRI: Shoulders

Do 3 different exercises for each muscle day. For each exercise, do 5x10 at about 65% of your 1 rep max with a 60-120s break between set. You'll know it's the right starting weight when you struggle to complete the last set.

Go to this website and pick your exercises from here:

https://www.strengthlog.com/exercise-directory/

Lastly, cardio: do a 10 min warm-up before lifting to get your heart rate going. Unless you need to burn additional calories to meet your calorie goals, you don't really need to do additional cardio.

Good luck!

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