So you fuckers are supposed to be all fit and smart about being fit and whatever, right...

So you fuckers are supposed to be all fit and smart about being fit and whatever, right? Everyone here is a 10/10 alpha male that can turn a straight man gay with a clap of his supertight ass cheeks.

When you're going for weight loss, which is better: More reps, less weight or less reps, more weight? What should I eat before I gym? I go 5 days a week with 2 rest days. Which are the best pieces of equipment for weight loss and how should I use them?

Unlike a lot of fat people I actually have the drive to change myself. And I'm making progress but it's been slow and I want to make it faster.

Go to fit closet homo

Strictly for weight loss, more reps and less weight. Also, CARDIO and lots of it.

You should be eating enough carbs and protein to sustain your gym sessions but not too much as you must create a diet with a caloric deficit.

More reps.

But Fuck that. To lose weight do HIIT cardio for 20 minutes first thing in the morning and wait 1 hour before breakfast. Do this every other day.

Then eat six small meals, three hours apart of carbs, protein, and veggies. Weight will drop like crazy. You can lift weights on the days you don't do cardio, if you want.

Just do burpees, run and jog

Cardio doesn't burn that many calories. It makes very little difference. It doesn't "raise your metabolism" or anything. It just burns calories. Very few calories compared to what your body does just with basic operations and movement.

Now cardio is good for HEALTH, that is for sure. But it isn't a weight loss solution.

That "small meal" is nonsense. Eat one big meal at midnight. Or 30 tiny meals before noon. It doesn't matter. For weight loss what matters is caloric intake. That's it.

Want to lose weight faster? Lower the calorie count of your meals. That's 95% of what it takes. Everything else, meal size, duration, time you eat, protien, etc etc etc is the other 5.

It was for me bud. Hit 250 pounds and decided enough is enough. Started eating 3 square meals a day and nothing else, and hit the gym 4 days a week doing nothing but running, cycling & rowing. The weight fell off.

Yeah I'm not gonna argue. I've done it. It works. But go be fat, I don't give a fuck. Have a nice day, faggot.

This user, cardio only for a few months, just blast it and get some stamina and the weight will drop off, then start building the muscles with weights.

This is /b, you want to ask this question in /fit. In /fit you will get constructive answers and an awesome sticky that already answers your questions.

In b/ you will get people like me saying. Get your lard, pimple popping ass off the couch pony boy. Put down the burge and go for a 10,000 step walk. Make the final step off a cliff and then kill yourself you betafag.

Alright u fat fuck. Chemestry: for your body to burn fat, you need more oxygen then for it go burn carbs/sugar. If you want to burn fat, I suggest low intensity, high endurance training. Specificaly, walking for starters and eventualy jogging (slow pace). In the gym, high reps (20-30 minimum) and low weight, but not too low, since you have to burning something :p. For example: warm up on the rowing machine. Maybe 10 minutes. Then, if you wanna train chest for example, lay yourself down on the bench, start with empty bar and do maybe 50 reps, then slowly increase weight (5 kilo both sides at a time) and stop when you cant do more then 20 reps. That might be 40 kilo's in the beginning, wich is alright, as a beginner. Experiment on how strong you are. Try aim for 4 sets maximum in the beginning. Later, when you get stronger, you can increase to 6 sets. This applies also too other excercises. BUT, you have to combine working out with eating healthy otherwise nothing happens and youll only end up frustrated. Do not eat candy or snacks. Stick with 3 meals a day, nothing more, and you should be fine. Good luck nigger. Het yoself som bitches. ALPHA OUT.

more reps less weight also negatives are very effective in building muscle fast if thats what you want

Exercise is for faggots! Eat less calories than you burn (basal metabolism) == weight loss

get yourself a skipping rope and skip it for 15 minutes every morning, burns fat like a motherfucker, its basically same as running but you dont have to run around like a fat loser, what are you waiting for fatty GET WORKING NOW YOU FAT PIECE OF SHIT, CMON, JUMP, JUMP, AROUND JUMP AROUND U FATTY

Are you retarded? It absolutely is good for weight loss.

Losing weight is all about calories in vs. calories out. You need to calculate your basal metabolic rate, add any energy expended.

If you eat 1,600 calories and burn 2,600 calories a day. You are in a 1000 calorie deficit. 3,500 calories is 1 lb of fat. So if you maintain a 1000 calorie deficit for 7 days you will lost 2 lbs a week.

To retain muscle keep hitting the gym using a 5 day split, training a different muscle group each day.

Track everything you eat using Myfitnesspal and make sure your macro nutrients are set to 50% protein 30% fats and 20% carbs.

Cardio: walk/jog 2.5 miles in the morning before you eat, and 2.5 miles at night.

This plan will help you lose about 25 lbs in 12 weeks. If anyone would like further details or info, just let me know. This is how you lose weight effectively though.

Fuck what time you eat, fuck meal size, duration, any of that shit.

LOL 3 meals a day. Your broscience is showing.

Loom up the model for HIIT training. It's high intensity Interval training. Literally the best way to lose weight. There's an app that basically does this called c25k. It's from couch potato to running a 5k

shut up , please.

People who are just beginning to make the healthy lifestyle change will be easily discouraged by starting with HIIT.

Research supports the effectiveness of HIIT but not anymore than it supports walking at a pace of 3-4mph for an extended period.

If OP is close to as obese as that picture, he should not being doing HIIT.

Advice like this, whilst coming from the right place, is pretty silly imo. Of course hitting the gym every day, constantly monitoring what you eat for the correct balance of food groups, AND walking 5 miles every day will get great results, but as if any fatty (or just normal person who also has to work 40+ hours a week) is ever going to be able to stick to that.

1 hour of running == 200 calories burned
Eating 2 slices of bread == 200 calories gained

lol

I work 40 hours a week Monday- Friday. And i stick to it. It requires serious discipline, but if it didn't everyone could do it.

I don't understand why you think it's impossible to live a healthy lifestyle while working 40 hours a week?

Being in the gym an hour 5 days a week, walking 5 miles a day, and monitoring your diet so you're not eating like a pig is something you would find hard to stick to?

That's literally just an active, healthy lifestyle LOL

seconded

For real, some actual science based advice. This shit is right on.

There's a big difference between just living a healthy lifestyle, and the intense/time consuming regime you describe.

It's cool and laudable that you manage it and stick to it, I'm just saying that most people wouldn't.

i burn 1200 calories at 5mph for 1 hour and im a 5'7" 170 manlet wtf how are you even trying

What about it appears time consuming to you?

I'm up at 7:30am I walk/jog for about 30minutes.

At 5:30 when I get off work I hit the gym for an hour. Only 5 days a week.

Before I head to bed I walk/ jog for 30 minutes again.

You consider that intense?

OP here. This seems like some solid business.

I'm adopting your strat. I've screencapped your post, so I'll post results in 48 weeks.

To people worrying about my lifestyle: I've been maintaining a 1,200 calorie diet and 5 days on at the gym for over a month now. I'm not worried. Like I've said, I have the drive.

You see, user, you're not dealing with the average fatty anymore. I have risen above, and become a legend.

I know people will literally argue about anything here, but seriously? How many people do you actually know? I'm not American, and the vast majority of people I know are not overweight. I literally know nobody who does a regime like that. Are you really saying that lots of people you know have the time or the inclination to do 3 hours of exercise every single day?

>When you're going for weight loss, which is better: More reps, less weight or less reps, more weight?
It's best to vary it. Never let your muscles get used to something

Go to /fit/
Read the fucking Sticky

Not the original poster of the comment, but I find 2 hours a day 5 days a week should work.

Just go there (eat some protein first), get your heart rate up, do a few solid sets of heavy shit on a bunch of different machines and call it good man. You see dudes that spend hours in the gym, it's just wasting time, a good workout should take no more than a half hour.

Yes I can absolutely see your point of view, and again, it's great that you do that. My point is, the vast, vast majority of people don't have the time or inclination to do that.

Unless you exclusively associate with super fit gym dudes, I don't know why you can't see/understand that.

I am not even chubby but far from being a skeleton. I have no trick. All i really do, I know my friends don't, is, I made a habbit of going to bed hungry.
I really like the thought of getting up early in the morning and having an hours lasting, real German-size Sunday breakfast each day.
I usually end with a 5 minutes bowl of flakes and milk, but whatever.

I promise you it is effective if you stick with it and don't give up. We all have to start somewhere, just keep in mind fitness is not a short term goal but adopting a complete lifestyle change.

It isn't easy, and not everyone can do it. However, if you push through the shit and head to the gym when others have given up you will be a healthier individually physically and mentally.

Good luck and keep up the fight user, I'm cheering you on!

More reps less weight. but how's this simple fucking formulae faggot, EAT LESS CARLORIES THAN YOU CAN BURN

OP read nothing else in the thread other than this post. You have found your answer.

>this
> i used to eat 2700 calories a day which held my 6 foot 3 ass at 325lbs

Im now down to 309 by eating less than 2000 a day

Don't get me wrong, anons. I know the basics. Calorie in, calorie out. My questions were more specific because like I said, I'm making progress, but it's slow. But it looks like slow progress is the name of the game, after all. I was expecting to shed 20lbs a month, but that looks to be super unrealistic. More realistic to expect 8lbs a month, and I lost six pounds last month so I think I'm on track.

2 lbs a week is the most I would recommend losing. Anything more than that can result in other health complications.

This can also depend on the severity of obesity though. If you're losing 6-8 pounds a month you are right on track user.

Like I said, don't think short-term, think permanent lifestyle change. It's fucking shitty and hard I know, but the result will be well worth it.

If you really want to get serious with it, you can start taking some supplements that help with fat oxidization and metabolism increase as well.

They are not necessary but combined with a healthy diet and regular exercise they can assist the process.

Ones I would recommend specifically for fat loss:
Green Tea Extract
CLA
L-Carnitine

Once again not necessary but can assist with the process

No, this is wrong, cardio sucks, do it but not lots, weight training is way more important, dont use machines that much, they neglect your stablizing muscles,

>It's fucking shitty and hard I know, but the result will be well worth it.

It's really not. It was at first, to be sure, I was having insane cravings to just ram a bucket of M&Ms in my mouth every time I got hungry, but I stuck to green tea and water, and my meals are simple and lean. After the cravings stopped, I can eat a small 230 calorie meal and be good for fucking ages. Sometimes I even forget to eat. And I was 340lbs.

My body just feels better, all the time. I always have energy to burn and feel good. Soda, candy, McFattyburgers... that shit makes you feel horrible, and most people don't even realize it I think. I just genuinely don't want that shit anymore.

I'll check out the Green Tea extract. Green tea is excellent.

Don't jog if you are fat, that's the easiest way to fuck up your knees, if you are obese just eat less and go for a walk, if you are fat then use a static (or normal) bike.

It's been decided the only valid post in here is Therefore your post is fucking newfag unnecessary and invalid

no you do not

That's fucking awesome man, it's great hearing other stories like this.

It's a huge accomplishment and anyone who tells you otherwise is full of shit. It takes a lot of dedication to stick with that shit and drop weight.

It's true you don't realize how lethargic and shitty all that food is making you until you cut it out of your eating habits. Welcome to the circle of the enlightened haha

Keep kicking ass

you are some kind of retarded if you cant make an hour a day to work out a little

yeah i do why is that so hard to believe

Strictly for weight loss? 90% diet, mate.

You are some kind of retarded if a) I wasn't talking about an hour a day, the guy I was responding to does at least double that, and b) Even if we're just talking about an hour a day, most people don't do anywhere even close to an hour's exercise a day. If you somehow don't believe that, just ask ten random people how much exercise they do a day, and see what response you get.

Yeah of course they don't. That doesn't mean they shouldn't.

What the fuck else are they spending that hour-2 hours doing?

You're arguing that because a bunch of people CHOOSE not to workout an hour a day that's the standard we should use.

Which is complete bullshit. I guarantee if you cut your tv/computer/Sup Forums time down you wouldn't have an issue. Priorities.

An hour a day is barely a moderately active lifestyle.

this is now an alpha males thread.

Commuting to and from work; sitting on their asses; watching TV; playing vidya; eating Cheetos; arguing with their wives about who forgot to put the lasagne in the fridge before they left for work; drinking beer; listening to Nickelback whilst fapping to dwarf porn; arguing with fitspergs on Sup Forums... I could go on all day.

Hey OP, I got an idea? Stop eating, or just kill yourself you fucking fat bag of lard. Fucking worthless fatty. How can you be fat the year 2017. Explain yourself, you worthless human.

lol I rest my fucking case. It's priorities. Everyone has an hour to fit in working out. It's whether they care to or not.

I'm absolutely not arguing that. I'm saying that posting motivational shit like "all you have to do is hours of daily exercise and constant monitoring of every calorie" will, for most people, be totally fruitless. Do you really think the fatty who started this thread will turn his life around thanks to your wisdom? The likelihood is he'll give up by next week.

I live in the real world and understand human nature. Yes there are people like you who really care about their fitness and take it seriously, but the vast majority don't. That's literally all I'm saying.

Fag

suck my dick

Agreed that most don't. But OP asked for a plan so we are giving him advice. I can't determine whether he will follow it or not.

He asked for fitness advice and people gave it. Would you rather everyone tell OP:
"Hey don't bother you're probably gonna quit by next week and be a fat fucking shit Sup Forums thread dwelling, dwarf masturbating, nickleback listening tard the rest of your life."

??

I don't know if I would really believe this. I lost like, 60 lbs just doing cardio. I went from a 42" waste to a 36". Got my colesteral under control too. Just with hiking, stair stepping machines, ellipticals tea bo and jogging.

Not that I'm an expert by any means, I still have, like 35 lbs to loose.

Good luck, man!

Myfitnesspal helps so much. I gained like 20 lbs the three of four months I stopped using it.

Just look at this post You are right. Cardio is an important part of weight loss.