excercising

Not sure if this is the right board to post this in but I have been wanting to gain some muscles for years, but have always backed out due to the fear that early work out sessions would stutter my growth as a teenager. Skip to now and I have a hunched back and want to straightened myself (not to mention I look like meat on a stick) My question is this, how can I work out at home with no dumbbells or lifting materials? and how can I get my back to be straight again? What exercising materials and procedures would you recommend?

>>4176 For your posture. + Sleep on your back, and on something firm. + Work on sitting up straight in your chair. + Raise your monitors if you can. For muscles, Solitary confinement exercises are great. + Planks (also good for your posture) + Squats + Push ups + Crunches (instead of situps, these are better on you anyways.) This all helps your core, arms, and knees/legs. If you do radio taiso as your warm up, that's good for pre-workout stretching. Up your protein a little, but don't do the 2:1 thing ... Because you aren't lifting. You're thin, so feel free to bump up the calories.

>>4179 Pretty much covers a good amount of what you need. Remember to eat lean, and drinking protein shakes would also help to gain some mass(not the bad kind)

The only exercise i do is situps/pullups in the morning when i wake up and before i go to sleep, that is in the bed. I must say after a while this becomes a suprsingly effective exercise with little to no effort and doesnt need much of a routine. I also tried doing taichi for a while, its great for posture and stiffness and the like, but you probably need a booklet or so for that.

>>4176 Checkout convict conditioning, overcoming gravity and /r/bodyweightfitness

Interval training is effective for building muscle and general conditioning. Yoga would work for posture.

In addition to what others have said, walking more is an underrated activity, not so much for muscle building as for general health. ~10k steps a day is a good goal to aim for.

These books have been helping me.

For your posture, listen to what the first guy said. Working on ergonomics and fixing those bad habits should be the step one. I'd add taking a break every 60 mins assuming you're all day on a computer. Habits aside, you probably have an unbalanced neck and weak core from all that sitting, but worry not, some work will get it fixed. Try this for your neck everyday. https://www.youtube.com/watch?v=JA3O0NVb-sk For your core, normal planks, side planks and back planks will get the work done. There's plenty of videos on youtube of them. Aim to maintain 60 seconds on each. Don't worry if you can't at first, they're tough so work your way up. In no time you'll be as straight as a damn pole, strong too. Here's a decent routine for your legs. https://www.bodybuilding.com/content/wheels-of-steel-al-kavadlos-bodyweight-legs-workout.html I'd suggest you to learn what muscles you're working to start getting an idea. And finally, the most important part. I'm honestly a simplistic guy when it comes down to upper core work out, so hear me out. You only need something to do pull ups on and push ups. Same as before, you probably won't be able to do one at first but don't give up. You can use your knees at first to support your weight for push ups (knee push ups). For pull ups, jump to the top, then control the descent (negative pull ups). Repeat for as many as you can. Once you do them easily, try to do regular ones. Then check out chin ups, parallel bar pull ups, diamond push ups, wide and close grip push ups, explosive push ups, dips, etc that can be done with minium equipment. There's plenty of harder excercises to do with a bar, soykaf like hand stands and variations, so you never really run out of stuff to do in case it's your thing. Either ways, try to space your workouts. Don't work out everyday. Say, work out your arms and core three times a week, and your legs twice in between these three. You can do the neck excercises as much as you want tough, within reason. Finally, look into dieting. Not necesarily following super strict soykaf, but learn about nutrients, macronutrients, avoid soykaf food, drink water, avoid sugar. Proteins. Good luck.

>>4179 >sleep on your back Feels odd and uncomfy, I would need to strap myself to not roll over >raise your monitor Laptop sadly >>4193 Yoga sounds kind of theoretical honestly >>4199 With COVID out there ... probably not right now. Plus it's still chilly where I am >>4207 I have book related, and it seems to be working (haven't read it in a while)

>>4211 Planking sounds like a weird one to me but I can see the good. Also those videos are helpful, thanks

>>4212 >Feeks odd and uncomfy Get your heart checked.

>>4176 Obligatory /fit/ sticky and Starting Strength: https://liamrosen.com/fitness.html http://gen.lib.rus.ec/book/index.php?md5=FF3789187B776FCC15864C7DF1C85D8E

>>4214 I'm not sure what that means, I tried sleeping on my back last night and it really felt uncomfortable. I don't think it's a heart problem

>>4212 Alexander Technique and Feldenkrais Method are the best systems of postural correction.

National Academy of Sports Medicine Essentials of Personal Fitness

Anything for exercising at home without feeling like I'm doing a very poor job at it?

>>4230 My home workout routine is 40 pushups, relax for 30 secs, 20 pushups, relax for 1 minute, 30 situps, relax for 30 secs, 10 pushups, 1 situp and then 1 pushup (I do at least 10 of these), relax for about 20 secs and then I finally do 5 pushups. After that I do 70 reps of something heavy (it has to be at least 10kg) and then I do 15 pushups.

>>4230 I'm going to be really honest with you. You're not going to notice it until you end up running or something. The best thing is to do checks every week (or two.) to figure out your upper bounds. For example: If you're doing some n push ups per day, when 7 - 14 days pass: Do as many push ups as you can until you just can't do them anymore. Record that amount, and try to do 80% of what you can do per day. >I can do 10 push ups max, now I'll do 8 push ups per day and so on. Just loop like that. You'll be able to see your growth.

>>4230 >>4176 Just do progressive step-ups in difficulty. Image related.

>>4184 I can also vouch for convict conditioning, more so for the ideas on the book (do slow movements, don't go crazy on weights, soykaf like that) than for the movements themselves. I had lots of issues with injuries at first because it's very easy to get injured by lifting more weight you can and not doing exercises on proper form (which is a lot harder if there's no one to "coach" you, maybe try doing them in fron of a mirror if posssible). I do the books exercises and also apply the ideas to weight lifting and basically every other type of exercises I do. Attaching the ebook if someone needs it.

Do push-ups and carry heavy things around.

>>4184 >Checkout convict conditioning, overcoming gravity and /r/bodyweightfitness Here is Overcoming Gravity.

>>4215 i knew that someone would post this pic

>>4237 Damn, that's a good image, I've been wondering how could I do one-arm pushups. Thanks for posting lainon.

In french, this is a good start.

Used to be a skinny fuarrrk but started doing calisthenics about a year and a half ago (used to do similar stuff when I was young). Started it due to having multiple back diseases but ended up just doing it because of wanting to gain strength and muscle mass. I can actually walk for longer than 20 minutes now and I gained healthy fat and a decent amount of muscle. Started with just pushups inclined and now onto diamonds for hardest variation, did other things like russian twists, leg raises, squats and dips with a bed frame. Just start with such things and you can build mass and improve back health with a little effort. Hardest thing to do is keeping consistent. For me a thing I try to do is one cold shower a week can help with circulation for muscle health.

>>4176 For your back problem, it's gonna be a uphill battle but one that you'll be very happy to fight. Something you need to understand going forward is that as a result of bad habits, one or more of your muscles in your body has become shortened and tight or elongated and weakened. Which muscles and how so differ from person to person and result in different side effects. Hunched back, anterior pelvic tilt, forward head, sway back, etc. Due to how you have been living, one or more of your muscle groups have gone underutilized and others overutilized. You need to research about exercises and stretches needed to counteract the hunched back. It would also be beneficial for you to do basic exercise to strengthen your whole body as well, as it does take effort to maintain proper posture after you've spent so long not having it. One important thing for me was spending time in front of a mirror, and correcting my posture as I see fit. Then I try my best to remember what good posture feels like. And I do my best to practice the good posture wherever I am. It's not enough to have good posture when standing still, you need to also practice the good posture while walking and running. Then over time this should become second nature. You will be able to know which muscles to engage/flex that produces the correct posture.

Sharing my routine for quarantine. I work out 5 days a week for hour and a half, but if you're starting out is suggest doing circuits to build stamina + muscles. Also ALWAYS STRETCH AFTER A Workout. This almost never is said but stretching prevents soreness AND promotes muscle gain. Just follow a stretch video on YouTube, theres thousands of them. Anyway a simple circuit you can do is the following: do each exercise for 20s/30s/40s/1 min, with 8 s break in between. Do 5 runs of the circuits. Between circuits rest for 3 minutes. The whole thing takes 50 min, super easy to fit into your every day routine. Exercises 1. Bodyweight squats 2. Burpees w/push up 3. Russian v twists 4. Frog squats 5. Spiderman push ups 6. Crunches 7. Close push ups 8. Frog jumps 9. Reverse crunch 10. Wide push up If you're starting out, spend 20 mins getting to practice form, particularly if you're doing bodyweight exercises. Bodyweight exercises engage a lot more than targeted exercises (i.e. A bicep curl) so it's easier to fuarrrk up. Also press yourself but don't go overboard because you'll drop it. Enjoy what you're doing. Working out is jlnot just about being buff or keeping skinny, it'll also teach you how to listen to your body

>>5177 Another thing if you want to improve posture and build muscle, consider yoga as well. Not many men consider it as a way to keep fit but yoga can help you build muscle, improve posture and balance. Another big thing I see with men is getting obsessed with arms/chest workouts but having an incredibly weak core. You want to build strength in the core because that soykaf is essential for every single movement that you do. You can do abs workouts and stuff but I don't think anything is better than yoga at that (unless you're willing to try pole dancing, or gymnastics)

>>5178 Oh sorry last thing if that's your thing I also recommend watching videos on classical ballet posture and technique. I was learning tango a few years back under a teacher who had been classically trained as a dancer and who really impressed onto us the importance of posture in dancing, particularly in tango where you need to keep balance while doing some pretty complicated stuff. Understanding how to maintain the center of balance through proper posture really changes the way you move/walk. I know dancing ain't a thing for most folks in English speaking countries but I suggest giving it a try.

>>4179 > Sleep on your back, and on something firm. No. Sleeping in the fetal position is superior for your spine and brain. > Planks (also good for your posture) > Crunches (instead of situps, these are better on you anyways.) Absolutely no. If you have bad posture then you probably have tight abs. First you should loosen it up with some stretching. To strengthen your core use something like leg raises and farmer walks to work on your posture.

https://www.ebay.com/itm/1-1-Wood-Gymnastic-Olympic-Rings-with-Buckle-Straps-Strength-Training/402337199614?hash=item5dad2a75fe:g:OZMAAOSwopFfGrA2 these and add some hiking/jogging/sprinting into your routine basically, train upper body and lower body at least once a week for the rest of your life and you will never be weak

>>4176 I've been fasting.

>>5317 Why is this image gone?

>>5322 it isn't, it's just under a spoiler. Your browser tricks you.

SNAKE DIET BROS RISE UP

>>5385 I'd do it, but I can't ever find all the ingredients in stores.

>>5317 does this actually work? How well? I how do i health?

If you still watch crap on Youtube I recommend you watching Chris Heria and Austin Dunhan videos, they both do calisthenics and most of the material is good also focus on diet, it doesn't look but it have a great relevance on your shape. For improving posture focus on exercises that work your back. Also don't do just regular pushups pullups or situp look for the variations.

>>5594 fasting will consume your bodyfat and get you over the typical foggy brain a lot of people experience due to bad diet (lots of carbs). it puts you into a survival mode where you are more alert and dominant, because your biology wants you to catch an animal and kill it. similar to what not masturbating does to you, forcing you to be more aggressive because your biology wants you to find a woman and rape her essentially. the hunger pains will go away after the first 20 hours or so. drink lots of liquids and also add some salt to water and drink that for electrolytes. if you have trouble getting to sleep, do exercise and then have a hot bath.

>>5599 >similar to what not masturbating does to you, forcing you to be more aggressive because your biology wants you to find a woman and rape her essentially. so that thing called "no nut november" is part of a jew agenda to rise the rapes?

>>5644 jews actually make mass porn freely available to do the exact opposite, make men weak timid losers who dont breed

>>5599 easiest way to generate the motivation and energy required for exercise (or other pursuits). also, if i dont eat for a while then my endurance goes up for running.

>>5599 I am currently trying this and I am angry and depressed which makes me have even less motivation until I eat. I don't really think this works for everyone.

>>5686 Yes your body wants you to give up... obviously. Youve never done anything this hardcore to your body in your life and it wants you to quit. Did you think it would be easy? Its a fuarrrking hardcore exercise man. Youre not gonna die. Just quit already crybaby.

>>5599 lmao what a load of bulle soykafte

>>5689 You know we were hunters and savages for hundreds of thousands of years before civilizations domesticated us right, that our brains evolved more in the wild under brutal conditions than it did sleeping our fat asses in soft beds? Your spirit is so decayed your ancestors weep.

>>5599 The problem with fasting is that it will also consume your lean mass unless you workout on a daily basis, which isn't something I'd recommend doing.

What do you think about this guy?

>>5692 The last true Japanese man. RIP.

>>5694 lol "true japanese" = homosexual)))

>>5695 Masculine samurai were all glitterboys. They knew women were soykaf only to be used to create more men. Glitterboys weren't always cutting off their dicks prancing around like limp wristed retards you know.

>>5688 Ok, not crying about it nor did I think it was easy. Just trying to learn more about this. Not everyone that asks questions or raises concerns to what they might not know as much about is a huge pussy. I gave you my thoughts about it and you responded albeit quite rudely for no reason. Now that you told me this I can take that into account when going forward in doing this. See, we learned something today. Isn't that fantastic?

>>5697 It's called tough love. The intent of that reply was to make you even more angry at me and yourself so you would hopefully see it through just to spite me. Anger is a very powerful emotion and one of the best ones to actually improve yourself. No one gets out of a rut unless they are disgusted with themselves and get angry about their situation. Any feel good emotions like "I'm going to do it! Yay won't it be wonderful when I'm finally a bit thinner, yippee I can't wait." Result in failure. Your response here is what I'd expect a homo on reddit to say to me when you should of replied like; fuarrrk YOU. YOU THINK I CANT DO IT? ID RIP YOUR HEAD OFF AND SLIDE IT UP YOUR LOOSE ASS. And I would have preferred to read that reply. Don't be afraid of anger, embrace it.

>>5698 tough love doesn't work when you're some rando

>>5698 I chose passive aggressiveness because I did not believe you had a notion behind your response other than to just inflate your own ego and I chose the homo on Reddit style to sound like an arrogant prick. Usually when someone responds to me like that I assume that's what they are doing, basically what >>5699 said. I'm not afraid of anger. I just have been trying to control it through repression since I easily get angry and don't want it to affect my life the wrong way. You're right anger is a very powerful emotion and should be embraced. But anger should not also consume you. Anger could be very good if controlled the right way.

>Day 1: Overhead squat 5x5, Front shoulder raises 3x15, Side shoulder raises 3x15, twist sit ups till failure >Day 3: Bench press, or incline press 5x5, Bicep curls 3x15, Tricep pull downs 3x15, sit ups till failure >Day 5: Power cleans 5x5, face pulls 3x15, lat pull downs 3x15, twist sit ups till failure cycle and row on the erg as much as you can every day except day 7 which is rest day

>>5704 This is the routine I use to treat my fibromyalgia

i liked greyskull lp, very simple program but covers everything thanks to it A/B weeks dont mind super small lbs increments, just stay on the same weight and try to get more reps i would have ascended the humanity with it, but they closed the gyms

With no equipment, I would unironically look into yoga, especially if it's mostly to fix posture. Plenty of workout videos posted for free online too.

>>6054 Also bodyweight exercises. Also bodyweight exercises. Also bodyweight exercises. Also bodyweight exercises. Also bodyweight exercises. Also bodyweight exercises.

>>4176 something to note about home exercise and a common mistake is disproportionately doing chest and upper body exercise and not doing enough back and secondary muscles to support it. this is detrimental and you can actually get hurt by your muscles trying to pull your shoulders forward. Remember that training is an amazing thing and will almost always improve the quality of life, but it also a really good way to fuarrrk up you're body if your dumb about it. stay safe fren ;-) > also cardio is good personally i like cycling rather then running but you'll need to try both before you make a decision.

>>5694 are you retarded?!?!?!

>>4237 My back hurts and I got a feeling that flat leg raises is the cause after I watched this video /watch?v=cVnIAfmEox0 I just wanted to tell you lainons to avoid same situation

i look best here how you may wonder well i do simple 200 crunches/ side crunches and stretch out there it is key to become an angel thank me later

>>6513 Did we chat on Grindr earlier this week?

>>6513 >well i do simple 200 crunches/ side crunches and stretch out How often? That is the question.

>>6514 never heard of that site >>6515 at least every time i wake up also imagine deleding png of my angelic figure mods surely are users

I've been getting really good results from a combination of running 4 days a week, cycling/cross training 3 days a week, and a very simple <10 minute a day bodyweight program based on 5bx with some modified (mostly changing the situps to semi bent legged ones so I don't destroy my spine) exercises + Pull ups, planks and squats I was doing a marathon training plan but the race was cancelled so I've really dialled back the distance of most of the runs as imo the actual cardio benefit of big big miles isn't much more than moderate distance, just ran my fastest hilly 5k ever in absurd humidity and feeling pretty smug

>>4216 >I tried to do something new and it felt weird and uncomfortable. Wow, you don't say.

>>4176 I'm going to guess the thread is full of calisthenics recommendations. I think you should follow those, if you can't do it then give yourself a few weeks of stretching/yoga and if that's too much then start with chair yoga. If you're still doing soft exercises next month and not on to actual push-ups then you're stalling. Once you have been doing calisthenics for 3-6 months I suspect you'll be much stronger and will be pleased with your progress. Maybe sort of bored. Go pick up a barbell and some weights, you can even make your own weights out of concrete if you're super poor. It's cheap and you don't need a bench. It's probably be a nice change of pace by that point and while you CAN do all bodyweight exercises forever and get into really good shape eventually. Is your time worth nothing?

>>5691 stupid myth by the way, scientifically disproven!

>>4176 >>4179 Nordics are also p good. Reverse ones are better for quads

>>4176 the only thing that could do this is working out with weights, which it sounds like you were never intersted in in the first place...

>>4176 I spent a lot of time since quarantine learning about home workouts. I will link you some of the best videos I have found. https://www.youtube.com/watch?v=px-C4Jhg3DM https://www.youtube.com/watch?v=Efui0nIGRtM This whole channel is gold. Good luck buddy, stay strong.

if you cant even put the effort in to get some basic equipment, you wont get anywhere else. just go the the gym if you have to, dont be a NEET. all i see is a bunch of retarded calisthenics and fasting advice soykaf. its simple, do cardio a fuarrrk ton if you want to lose weight and dont eat like a fatfuck. dont fast, dont nofap, thats all bullshit. once you do cardio for a while and get lean, start lifting like a fuarrrking man and eat high levels of calories. (dont just stuff your face with soykaf, keep it quality) your posture will automatically get better if you have a strong back (deadlift and soykaf).

>>4237 I've started working out at home using this method this week. I chose it because it requires basically no resources, can be done from home, and I'm interested in learning mobility/form alongside strength training. If I stick with it and see any results I'll report back! For now I am pleasingly sore the day after my workouts in the target areas.

>>4215 based SS poster since lockdown has been a bitch and a half, ive been doing more bodyweight, but lost the motivation a while ago Now getting back into it and im doing 100 situps a day, 50 pushups and 25 pull ups as well as some stretches to unfuck my posture and help with my flexibility of an old man

Just fuarrrked up my shoulder doing 12kg kettlebell OHP with bad form. AMA

>>8440 ok but why were you doing it with bad form

>>4179 Weird that in most western countries soft sleeping ground is seen as desirable and even recommended by many doctors while it's obviously weakening spine muscles and stuff. Anybody tried sleeping on the floor? I've seen some hipster bugmen advocating this religiously like it's gonna change your life etc. I want to sleep like a nip.

>>8967 >even recommended by many doctors never ever trust doctor reccomendations I've slept happily on floor & earth. Personally I think I do better with harder surfaces but this appears to be a matter of prefference. Can't abid 'soft' mattresses, and even the most 'firm' mattresses in my country seem aggrivatingly soft. Big problem imho with floorsleeping can be dust. About a foot or ten inches off the ground and the problem goes way down though. I like tile floors because they're great heatsyncs. If you have a cool tile floor you can just dump heat into it when you want to cool down, and run a blanket of insulation over it when you've had enough. I'd not sell it as a magical life changing cure for anything, but there's nothing wrong with it as far as I can discern. If you don't like soft beds worth a try.

>>4184 >>4248 >convict conditioning >The kind of emotional and physical vulnerabilities people on the outside seem to wear as badges of honor would have been seen as invitations to attack and humiliation. None of this is acceptable for a student of my system. incredibly based

>>9253 there's also 'The Centurion Method' which is similar philosophically and with a focus on readily available equipment / tools. https://www.youtube.com/watch?v=gqltjHJmtUs

>>9254 >mfw youtube link >mfw no invidious link >mfw i have no face https://yewtu.be/watch?v=gqltjHJmtUs

>>8969 I liked sleeping on the floor but not being able to sleep on my side made me move back to beds

I recommend Lainons to join the gym. I also recommend following a good structured program which has a focus on Compounds Lifts and mixed Isolation Exercise. GZCLP is a good program to follow. https://thefitness.wiki/routines/gzclp/ https://www.reddit.com/r/gzcl/wiki/gzclp/

>>4176 I did a basic 5*5 strength program for 8 months (with a 1 month gap due to holiday + getting sick) then transitioned to this: https://youtu.be/SPicD3F686s which I've been running for 2 months now. I previously did no lifting whatsoever but run, hike and swim regularly and continued to do those things while getting into lifting. I ran a 3-600kcal deficit per day while doing this (mainly just stopping drinking and some minor dietary adjustments) Lost 10KG of fat, gained a decent amount of muscle, put 100KG on Deadlift, 30 on bench, 17.5 on OHP, 80 on Squat, all for 5 reps. I'm small but I look reasonably athletic when nude/in my swimming shorts and feel way more confident, I have put 2.5" on my arms in 9 months, my shoulders are now far thicker and at least look a few inches broader due to all the shoulder volume, near completely fixed my back issues, getting a bit of chest and ab development and am starting to see minor neck gains. My lower body was already pretty big from cardio but I'm way more defined down there and my legs are starting to look really good Pick a goal body, then decide on a program you like based off that, accept that its a long process and put in the work and you can look better than 95% of people in a surprisingly small amount of time.

>>8969 I'm sleeping on the floor for years now. During summer on a very thin straw mattress or very thin blanket. During winter (Bavaria) on a thick woolen blanket or fur. Bedroom is not heated, window always slightly open. One of the major improvements for me. >>9263 Sleeping on the side was hard at the beginning. I had bruises at my hips. Then my body adapted to it, the skin turned more leathern and I usually fall asleep on the back and turn to each side at least once in the morning hours. Took a couple of weeks to get there and was kind of forced to because of sleeping outdoors a lot. I can't stand mattresses any more now. Too warm. Too soft. I don't rest well, wake up a lot during the night and my body aches the day after. On the other side - wherever(!) I am, I sleep very well on the ground. My gf hates this.

>>9274 Bro 30kgs on the Bench? Are you talking combined amount? That is soykaf to be honest You can easily reach 100kg Bench. You should aim for that.

>>8969 +1 , doctors be like >oh you had a little knee pain , gotta stop working out my guy.

>>9276 PUT 30KG on bench As in increased my bench by 30KG Can you not read?

>>9284 Hahaha lol , sorry my bad. I tip my hat to you then sir. Can you share your Squat Bench Dead and OHP?

>>9287 Make no mistake I am still a little spaghetti man Bench 70kg, Deads 140, OHP 47.5, Squat 120 All for five, I have dropped back some the past few months to focus on more volume for the new program (doing 3 sets of 10 for bench instead of 5*5 for example) but should pass my previous top weight late October at my current rate. Squat has gone from my slowest to fastest progressing lift now interestingly, I am going up weight every 2 weeks while squatting 3 sets of 6-10 in an evolving rep range once a week, back to 100kg this weekend and expect to go straight through all 30 reps again My bench is progressing only very slowly now though.

>>9289 Mine is Bench - 70kgs x 2 reps Deads - 100kgs x 1 reps OHP - 42.5kgs x 3 Reps Squat - 85kgs x 3 Reps.

How do I convince myself to enjoy my workout so it doesn't become something I force myself to do every day

I was a globally competitive powerlifter, over 450 wilks. Based my training on reactive training systems. Feel free to ask questions

If your body is too short or empty, PUMP IT UP

>>9924 It is tough to say but once you have your first big break thought you will be hooked

>>5599 >fasting will...get you over the typical foggy brain This would be true if you just quit eating carbohydrates also. That's the only reason fasting gets rid of "brain fog"

I do a combo of these but with 6x6 and 2m rests I do push ups and dips on same day 4 days a week (M W F S)

>>8440 This looks really painful. >>5693 >>4322 These two books are really good.

My current routine is: >Wake up at 6 AM then take bus >Arrive job at 8 AM >Leave job at 4 PM then take train >Arrive Uni at 6 PM >Go home at 11 PM I'm busy for about 16 hours a day. I only have time left to sleep. Can I get by only exercising during weekends? Should I compensate for the lack of exercise?

>>10331 pullups on the bus bars (exercising plus working on your self confidence / ignoring the fear of being judged by strangers) squats on the train all u need

>>10331 Jesus why would you pick a job where you have at least three hours of commuting daily?

>>10331 >compensate for the lack of exercise Eat well and sleep well There is probably a uni gym just do some pull up, inverse rows and press ups

bump (this is here because lainchan needs a minimum amount of characters)

>>4176 As a beginner, you don't deserve a training program. Do pushups, pullups, dips, situps and squats. Keep doing them. Reps and sets. Nothing fancy. Condition your body and build a base first. This takes time. You'll want to jump to a cool new workout routine or copy a cool new fitness youtuber. Don't fall for it. Reps and sets for years.

Just do any damned thing that gets you breathing hard, your pulse rate up, and works up a light sweat. For some obese people in really bad shape, that means taking a walk. For people in better shape it means doing something more strenuous. There are stairs everywhere. Climb some. But just move your body if you want to stay healthy. You don't need any equipment or books. Good diet and good sleep aren't enough. You have to move your body enough to get your heart rate up. Even just ten minutes a day if that's all you can manage.

Rucking can help. You should try it.

>>9924 Make it a habit. The mistake is to overexert yourself on your first go or return to the gym. Take it easy. You don't even need to pick up a dumbell but while you're there you as well might. If you do too much you might be too sore for the next day but you should be able to do at least something almost if not every day and increasingly push yourself for bigger weights in a safe manner you won't injure yourself. But keep going. >>11452 This. Keep it simple. Daily push ups, sit ups, crunches and burpees, Rotate from a small inventory like 5x5 with some extras thrown in if you really want to go fast at this stage. Learn some base level kettlebells and calisthenics if you get bored fast. Jog to the gym, if it's not too far. Plus nobody will steal your bike that way. But when going for weights right away, form comes before load. Never ego lift and learn how to get out of a situation while stakes are low. Don't hold onto kettlebells like >>8440 but let them fall. I do kettlebells with a slightly messed up shoulder just fine but also know my limits and how to not make it worse further. Use safe guards on barbells when you can. Do bench only with a spotter or don't use clamps so you can roll of shame out of it. But again, don't try anything fancy or unusual. The entry/base exercises will get you a long way at the start. And select a handful of things based on your goals that you can really nail down the procedure in. Potentially get a trainer if you feel that you struggle with form. Also warm up and stretch. And imo avoid machines, just do free weights standing when possible and run for real. Treadmills are just a fancy way of jumping on the spot. You're better off getting a $5 jumping rope and going outside for some morning sunshine on your skin.

Did Lainchan die sometime in 2020? I'm reading this thread now and it seems like the posts have a completely different tone, also the frequency of posts seems to have dropped significantly post-2020. All of the other boards are fairly dead as well

>>11483 Hello internet archeologist! Lainchan had a falling out between the .jp and .com domains, 8kun and 4ch users flooded some of the boards, there was an attack that wiped some of thr posts and threads. Many posters (including myself) left to other boards, 4ch posters replaced us, and now it’s in the state its in right now. It’s honestly tragic because the concept was great. Sometimes there’s interesting stuff so I’ll visit every few months. Basically what happened to 4ch at several points: we moved on to comfier sushi bars. I guess anger is addictive? That’s probably what keeps people on 8kun and 4ch. Definitely not community, there really isn’t one. Not culture, most of the posts are the same tired junk over and over again. Just festering in anger and resentment. I moved on because I wanted to get past all that misery and enjoy life’s beauty. Other posters may have different reasons and explanations, this is just mine.

>>11483 >>11490 But lainon, you can't have a healthy mind without a healthy body. Those two components are intrinsically linked. The jock vs nerd dichotomy is another set of false paradigms which is meant to divide us and keep us from materializing our potential. And if you don't become or stay fit then you will be neither. Especially if you rot in front of a screen all day. And no finger pointing on 4chan or other image boards will change that nor is it a good excuse to avoid exercising, physical activity or subjecting your body and your willpower to controlled tension. So heed at least some of the advice from this thread. A true intellectual would realize the truth in this.

>>11519 Hey, it's >>11490 Where did I mention a jock/nerd dichotimy? I do exercise. I've gained about 10lb of muscle over the past year with more on the way. I can be critical of the poisoning of boards I liked and certain websites while still realizing my potential. The fact that I abandoned this place a long time ago and moved to slowboards with comfier cultures that gives me more free time to enjoy the gym has only improved my situation really. Imagine how much more progress you could make, how much more potential you could realize, if you took more of your 4ch/lainchan time and devoted it to running, strength training, and more? So I ask you lain, what are you doing to realize your poential right now, and are you using your limited time well? Have a nice day

>>10331 exercise on the commute, when you wake up, and when you go to sleep. The accumulated volume throughout the day will start to give you results. Calisthenics can get you pretty far.

>>11521 Then I do not get why those complaints were put on this thread as this seems like one of the more positive ones with people trying to help others to improve. It's possibly the worst thread for this criticism. And since most of us grew up with American media, it's better to mention this jock vs nerd trope being bullcrap one time too many than too little. Or the dumb muscle head vs the smart scrawny guy. But often the nerd has no strength nor smarts but is just desperate for an identity. Look at astronauts or even just the candidates. Best of the best who have to be sharp of mind but also fit and disciplined. It's this example which both /fit/ and stem oriented boards should strive for. Besides I find lainchan quite comfy in comparison to other places but granted I'm also used to the "hurt box" type of places where it's typical to get challenged. You should try to assume less of others or judge them too hastily. You'd be surprised how much you don't know about people or where they're coming from. And likely it's not them but you who's projecting their own shadow onto them. And heed your own advice. But I'm glad you managed to achieve what you claim you did. 10lb is pretty good and a personal goal of mine too but I don't count my mass or volume so I don't really know. Only the increase in weights I'm able to move since I'm less interested in the aesthetics than the functional strength. My starting point was very low but I managed to get my "noob gains". I try to go to the gym every day and focus on free weights. But granted, I keep breaking my streak due to poor time management, lots on my plate and a basic lack of routine and discipline. Went for a lazy sunday today but I ran and finished a short marathon fairly recently and I believe I've just managed to make an important step towards getting out of the rat wheel so I can focus much more on my own ambitions and fitness very soon. But time will tell. An interesting thing I noticed is the somewhat frequent causation between attained physical strength and how well rounded a person becomes personally. Sure, there's roid heads who become completely unhinged and of course you shouldn't do that. However, it's mostly the weak wristed and meek who're acting the most passive aggressive while avoiding being direct, possibly due to being fearful on a primal level. Especially in my field I've encountered many examples of that. I believe that if one is intelligent then fitness will boost that while also helping one to remain collected and level headed, in addition to getting one out of the house and build some confidence which in turn translates to less neuroticism and I wish for more people, especially here to attempt that path. Godspeed to you too.

>>11523 I was just answering the guys question about the apparent gap but you’re right that it wasn’t adding anything positive to the gym thread. And my comments do come off a bit harsh and aggressive so I should communicate with more generosity and grace in the future. My condemnation wasn’t targeted at specific people but the “nazi bar effect” that’s pushed positive voices out of the spaces mentioned. Being fit can help with self-esteem but the passive-aggressive “nerds” and physically aggressive “jocks” are the same kind of person with different amounts of physical strength and the same neurotic insecurities channeled at others. “Hurt people hurt people”. I don’t talk or think about that stuff usually because its a useless paradigm like “alpha-beta” are. I will try to give people more benefit of the doubt and grace. I’m still learning to to learn from others and be more open (though I’m much farther than I was). That progress is great news! You should get more consistent but you’re doing great work! What’s your favourite exercise? I think pec fly is my favourite. I’m heading to the gym now. I’m gonna have a lot of fun! Godspeed!

>>11524 I think I get it and I commend you for being self reflective. Not many people do this, let alone on an anonymous image board. I also get my ego in the way more times than I'd like but I hope to work on that too. But I do believe myself to be open minded and maybe too much. I've heard many political view points in great depth and see their respective kernels of truth but also know the seams at which each unravels. Even the ones I can identify more with than others and know the questions each of those caps likes to evade over the danger that having to face them poses for their cohesion and philosophical integrity. And I know the effect you're talking of from experience, I've seen it happen. But also I'm wary of calling anyone a positive voice, especially if they lack a sense of moderation and caution. Usually proponents who refuse to defend their position in an open argument have something to fear or lose. Giving in turn way to those who fear they've nothing to lose in the first place. For instance the nazis did have an interesting culture around physical fitness. Sure the soviets did too, and later eastern germany. But not to the same degree. It was more of an ethos to strive rather than to just show off to the imperialist west. Sure it had its very ugly side but I ask what is more compelling to someone who can't find liking in the mentality of some of those anarcho communist subreddits where people worry to lift an 16oz can to be able to punch some nazis in fear of becoming just like them? I believe to mitigate this effect it's better to attempt to bridge the divide, to understand what is positive and to discard what is bad. Both the garbage being presented as well as burning one's own dead wood. Regarding the brutish jocks, I have omitted mentioning them since those are usually not very smart people. They already lack in something, thus the insecurity. Them being away from an ideal is obvious while I see the scrawny people who think themselves as being "the smart ones" to suffer a lack and thus their own set of insecurities. I see them parading their weakness as a virtue and bask in their own victimhood and learnt self helplessness. In my field I do meet those people on occasion and I've learn to keep my distance and their scarcity mindset which ends up an unnecessary burden whether they like me or not. It's better to not engage even if I know many people here, no offense do fit that categorization to some degree. I just know by now that these aren't the positive voices either. But to anyone reading this, I'm saying this because I don't think one wants to be like this. I know because I was like this too and it's not nice. "Nice guys" aren't nice. And groups claiming to be compassionate are often the opposite. I fully agree, the alpha-beta paradigm is just as useless as the one about jocks vs nerds which I criticized earlier. Hence I was talking of those kind of people who are smart but also are fit. Smart for one to take care of their health but also smart because of that. Their brains aren't flooded with depressive chemicals neurotransmitters and aren't stuck in their own self pity but instead get to focus on greater endeavors. Often times being somewhat academically accomplished and some even becoming astronauts and things like that. Usually people like that are quite laid back while also being sophisticated and driven. Something to aspire to but instead being envied by both the "jock" and the "nerd" types since their mere being is refuting the niches those people carved out for themselves. And I always was fascinated by that kind of person even back when I was not taking care of my body whatsoever. But then I realized one also ages differently if they have been fit at least at one point in their lives, allowing for more long term creative ambitions. Same with ceasing excessive drinking and other self destructive behaviors once I started to desire to get some things done. Both the body and the mind are like a muscle to train and you lose it if you ain't using it. Sounds like a platitude but it holds weight. And yes, I need to be more consistent. But long work day and I needed to clean up a bunch so there's that excuse. However yes, I need to make more time or find some less time consuming ways to fill those busy gaps so I can't talk my self out of it to random strangers on a fitness thread. >to get back to fitness I don't personally use the butterfly machine or do the dumbell variant of it, however it's good to dial in on those pecs and delts depending on the orientation. When I go I usually try to get to the barbell and do either some squats, deadlifts, overheads and bench presses. The basics, but starting with my 1-2 reps max and then work my self down to get more reps and muscle engagement in. Including "slow reversals" on some like lifting the bench press down slowly and then push it back up as fast as I can. Never the smith machine though. But I do enjoy the kettlebells like the one arm kettlebell lift where you pick one off the ground and raise it to the end of your arm extension all the way up with a medium sized weight for what's your current progress. Or the kettlebell swing or squat which both look ridiculous but do wonders for my posture and agility. But unlike with the barbell, you've got to do them in an "explosive" fashion. There's good kettlebell routines for short interval high intensity which is great to get a sweat while not getting your cortisol up too much. Just be mindful of where the darn thing could fall or you might end up not having much left to be mindful with. Or barbell hip thrusts off the ground. Looks like you're trying to get real good at humping but it's just a weighted plank. Then I often do pull and chin ups, rows or dips and all those basic things. And free weight dumbell curls. But I also sometimes like to watch other people do things and once they're done I'll give it a shot at what they did and see if I like that. One exercise which I think comes close to the butterfly machine is taking a plate that you can hold with your arms extended in front of you and then move it in slow controlled circles. Like one of those hammer swing exercises but without the hammer. Of course I only do just a couple of these each time and circulate muscle groups to keep soreness down but these are a rough selection of my go-tos. But I'm always looking for other things to max my "coverage" or to get better at those that I already do. Like not increasing weights on the barbell too fast in comparison how good I can keep my form with it. And thanks! You go too, king! What's your routine?

>>4176 For your hunch back you need to strengthen the muscles that pull your shoulders back. This can be done with bent over rows. I'm sure you can find many homemade scuffrd versions of this. Bodyweight routines are great for building a basic level of strength. Sprinting is great, swimming, yoga. When you are working out make sure to push yourself. It needs to be hard.