How to lose body-fat

I'm a 5'5 male of health weight but I have high body fat. Online it says muscle exercise such as deadlifts, benchpresses, etc help make you lose muscle but I dont have weights at home nor do I plan on going to the gym. Can I do pushups, situps, crunches and the like to build muscle and lose fat? People were able to not be fat far before weights were even a thing

You will not be able to do a situp or crunch properly, so do Russian Twists before that until you can. Pushups are good, get to a couple hundred reps if you can. Also you can go running etc to work your legs. >People were able to not be fat far before weights were even a thing And they were able to get fit, too. Elaborate machines for working out are LARP.

First things first, if your goal is just to loose weight quickly, quit eating and start trying to do more physical activity. Walking, running, biking, really anything, and do a lot of it. You should get physically hot as you burn yourself away. Do it a lot, too. If you're interested look into kalisthenics. Lots of interesting excercises that don't require you to have a gymnasium. Or go out into the woods and pickup boulders and soykaf, that works too.

>>30068 Fixate on fixing your diet first if it isn't already optimal. You wont see results if your diet is soykaf. High protein-low fat diet would be good. Second is calorie intake. Be on deficit and you will lose some.

>>30068 As someone on a similar path I hope I can offer some relevant advice. Diet: >>30071 - This poster is correct about diet. You need to be looking at this no.1 - Take a hard look at the food you are eating. Make a food diary if necessary and then add up the calories and carb/fat/protein content - In order to lose weight, you will ideally be wanting to have your body adjust over a longer timeframe. Try cutting your calories to 75%-80% of recommended intake to begin with. - Another potential strategy is to use intermittent fasting - Basics: Don't eat for 16 hours. Eat in an 8 hour window - Keep the eating window the same every day - This will be hard at first, but gets easier in time - Calorie reduction and fasting will make your body burn more of your own fat. Exercise: >>30069 >>30070 - These posters have important points about aerobic exercise - HIIT is king (High Intensity Interval Training) - Try short bursts of intense activity such as: - Running - Swimming - Aerobics - Lift weights - Muscle is a calorie drain. More muscle = more energy used by the body - If you are also fasting, training muscle will keep lean muscle mass up and prevent wastage - For weights, you can use makeshift materials. I used to use duct-taped bean cans filled with sand when I was a poor student. - I would recommend getting a set of adjustable dumbells. This lets you adjust the weights, saves money and space, and you can sell each part individually if necessary. - Don't forget to stretch after exercise. It'll prevent you from becoming stiff and getting bad posture. Maintainance: - Keep a track of your activity - Once you are at a comfortable weight, you can potentially eat a bit more - Try keeping muscle building exercise going. It will be easier to gain muscle, and the muscle will keep fat in check. - You don't need "swole gains" but doing lightweight training can keep you fit and ready. Hope that helps

here one important thing about diet: cut of sugar. this /watch?=dBnniua6-oM is a pretty good lecture on why things as they are and instead of focusing on cutting fats out of diet cut of sugar & processed foods

This too https://youtu.be/DeLTZd-WcU8

>>30068 >Can I do pushups, situps, crunches and the like to build muscle and lose fat? People were able to not be fat far before weights were even a thing you can. the more muscle you gain, the faster you'll burn calories, leading to more weight loss. you'll probably look better even disregarding the number on the scale. but really it's a calorie defecit that matters if you're trying to lose weight. you don't absolutely need to count calories, just be mindful. look up a TDEE (total daily energy expenditure) calculator. consuming less calories in a day than that number will lead to weight loss over time, regardless of any additional exercise.

fasting works for some people because when allow a shorter time period to eat, they end up consuming fewer calories. for others not, as it can lead to binge-eating. give it a try, 16:8 and even 18:6 are perfectly reasonable but be cautious with longer fasts. cardio is something id definitely recommend, even if it's just walking for longer distances. i aim for 10k steps daily.

>>30068 Personal anecdote time: >did ADF for a whole year >lost 20Kg >still flabby >started doing planks (aiming at 5 min, still at 2min now) >two months later my arm is swole and my pecs looks really nice. Plus my abs kind of show up if I tuck my belly. So yes, bodyweight exercises/calisthenics are really good for you.

Currently having one meal a day. Saucet of couscous with hot water with tin of sardines mixed in. Trying to ration what I have and not spend money this month. Might have a Huel blended with fruit in the morning as well. Stick to something like this and youll def lose weight.

>>30429 >100push ups >200squats >100 hold any object book/water bottles with your arms and do curls >100 sit ups >100 lift the object bottle or textbook from chest to over head while standing straight should take less than an hour to do. Do it every day as much as you can, if you get tired switch the exercise and keep count until you hit the goal start and finish with a 5-10 minute jog. make sure your squats are being done right or back is kill >just dont be fat, its that simple

Youre not gonna lost fat by doing muscle exercises, or atleast much. The trick is to reduce fat intake and burn it, also excess sugar will be converted to fat, so you need to watch that. What you need to do is lots of physical activity that burns fat in a short amount of time, running, swimming etc, but not in an endurance kind of thing, but fast and intense. Try just running real fast a few times till you run out of juice, go for as long and fast as you can but dont overdo it.

Eat less and walk to places. You don't need intense activity, you just need activity. Compare the average train commuter vs car commuter. It's the kind of lifestyle differences that has spreading effects. At the same time, car-centric infrastructure actively makes such a choice difficult or impossible.

>>30436 Doing this every day will *wreck* your shoulders and legs. It is much better to alternate different routines on different days.

>nor do I plan on going to the gym then plan to do it and fuarrrking go there, it's really that simple now on a more serious note, the best exercises for fat loss are cardio exercises. jogging, biking, whatever. compound exercises are good too, but treat them as a component of the whole thing rather than hyperfocusing on them if your main goal is weight loss. quit sweeties, quit soda and quit fast food, otherwise everything you do will be futile. caloric deficit is the key. reject sugar, simple carbs and fried soykaf. I lost 9 kilos last 1.5 months this way and my arms look better than ever. I don't know about the rest, everything else is still covered in lard lmao (albeit less amount than before).

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ >>30521

>>30068 People didn't sit on their computer for 8 hours a day lainon, they had to work physical jobs for 14 hours day. If you seriously want to lose weight you will have to eat less and eat better foods. Try making yourself meal plans every week that include lots of veggies, good fiberfull foods and lean meats. Start doing bodyweight exercises and cardio (get yourself a pullup bar asap) for at least an hour a day. I've been in the same boat, I started from not being able to do 10 pushups two years ago and now I bench 200 (DYEL still I know) and squat lmao3plaets. Once you've lost some of the weight get yourself a gym subscription and find yourself a beginner program (Strongman 5x5 is pretty simple and straightforward) after a while of doing that you can hop onto another program. Godspeed you can do it

>I'm a 5'5 male of health weight but I have high body fat. This just means you have both too much weight as fat and too little weight as muscle. "My muscles have atrophied as much as I've gained fat" isn't better than just gaining fat. You need both diet and exercise. For diet, cut out all sugars and as many carbohydrates as you can manage; ideally, you should be eating only meats and (preferably leafy green) vegetables, with the occasional fruits as dessert. A calorie deficit will also be necessary, so try some portion control, but if you're struggling with that you seem like you can control yourself enough to just skip breakfast and have two meals a day rather than three. Most people who do that end up in a calorie deficit naturally because they're not used to eating enough food at once to get three meals of calories out of two consistently. For exercise, the ancients ABSOLUTELY DID have weights and weight training, they just weren't the same as we use today. Pic related. They also did a great degree of calisthenics, for hours at a time if they were what we'd today call a professional athlete or soldier. Plus back then basically everyone also did a significant amount of manual labor with very basic tools. This mindset is generally just coping. If what you mean is that you don't want to spend significant money on working out, you can get away with pretty much just buying a pull-up bar and building a comprehensive set of challenging bodyweight exercises, but if what you're saying is that you don't want to have to do strenuous lifting at all I've got some bad news for you. Throw in aerobic exercise, too. It won't make you lose weight, and it won't make you stronger, but it will improve basically everything else about your life, including greatly extending the portion of your lifespan that you aren't diseased and bedridden and miserable. People who want to feel healthy today lift, and people who want to feel healthy tomorrow run.

Ok so i've bought some dumbbells and started training with them, I also do pull-ups, pushups, etc. A lot of people are saying to avoid sugars and such which I do... Kind of, I dont eat any sweets like cake or chocolate but I do eat fruit like apples, oranges, grapes and bananas I dont know if these are bad or not so you guys should tell me. My diet consists of this: Morning - an egg sandwich consisting of eggs cooked on a frying pan + olive oil and brown bread with one slice = 47 kcal, I also eat crunchy nut cereal with semi-skimmed milk. lunch - 7-8 hours after breakfast, consists of cod, chicken and either broccoli or sweet potatoes snacks - 1-3 hours after dinner, consists of either apple and oranges or just grapes dinner - sometimes I skip it sometimes I dont, consists of chicken and/or cod and/or leafy greens, sometimes I eat it with bread made with flour + water + a bit of salt. I also saw this video https://www.youtube.com/watch?v=m7iw_xASwGs which says belly-fat can be caused by built up gases from not breathing properly, my back looks ok to me but I for a long time I always had trouble breathing, it feels like the oxygen gets stuck in the throat and leaves and breathing out feels like nothing is coming out, do you guys think this is causing the beer belly?

>>30681 also I calculated my caloric intake and it's on a 75% - 85% deficit. However my calculations werent too great and as a result I am buying a food scale and weighing all the food I will eat and calculating the amount of kcal by dividing it's kcal by 100 grams, Cod is 112 kcal per 100 grams, I do 112 ÷ 100 which is 1.12 and times that by the amount of cod I will eat so if I eat 85 grams I will do 1.12 x 85 to get the caloric density of the cod I am about to eat

>>30068 How's the weight loss going? Ever decide to start hitting the gym?

>>30068 Fasting and snake juice diet.

Tummo meditation (wim hoff method) doubles metabolism and increases body temp, which is 80% of your caloric expendutare.

>>31726 Post scriptum If you listen to idiots ITT that suggest dietary restrictions or excercise then expect only to lose weight after 6 months. Shocking the body this way will make your metabolism slower, your body will go into "I have to preserve energy for survival" mode where it will get harder to lose excess weight. That is why kost people get demoralized and discouraged, because shock on the body due to excercise and less food makes you not lose weight up to 6 months until your body is acustomed to increased caloric expendutare.

>>31727 >>31726 not to disagree with your suggested method, which I imagine is perfectly fine, but your claims about its alternatives, are obviously false. Quitting eating will make you loose weight, and quickly.

>>31727 Most diets dont work because people go back to their previous routine which made them fat in first place. So of course they get fat again. The only way to avoid getting fat is not doing the same routine you did that got you fat in first place. Also regarding exercise - keeping your metabolism out of resting mode is bigger than doing a full workout for 1h once a day. Basically dont sit still for more than a hour.

>>31728 If you cut food extremely then metabolism will slow down, your body temperature will go down, your muscles will start to degrade, your mood will worsen, more stress hormone will be in your system and you will be groggy, all while your body weight stays the same. This will be like this for 2 months until your body learns to cope and starts to break down fat deposits. Until then you will not lose weight and will be in soykaf mood all the time. It is a well known fact that your body needs time to acclimate to the new strict diet or strict excercise routine, it does that by firstly preserving energy and making you not lose weight as hard as if you were to not go on an EXTREMELY strict diet. Pure logic to just have your body preserve energy in time of less food, or hard physical excercises, so that you can survive longer and possibly find food. https://theconversation.com/dieting-may-slow-metabolism-but-it-doesnt-ruin-it-154620 >>31730 True, but their wills get broken before they "go back to their previous routine" simply because they aren't seeing results. Because few weeks have passed and their body slows down metabolism to a stop, breaks down muscle and fat and weight is still there. So the people break. >basically dont sit still for more than a hour what do you think about HIIT?

>what do you think about HIIT? works from everything i read, its also the best option to train legs further without gym going in opposite isnt useless either, long rest periods between sets reduces hypertrophy but gives you better cns gains (fiber activation) and the other type of muscle growth thats intracellular, cant remember name right now. Basically if you want strength and not looks longer rest periods is better for your usual exercises. as for >basically dont sit still for more than a hour that was meant for your regular day not training session, if you sit 8h in office without break body goes sleep mode and burns less passive. Just doing some light jumping jacks every 1-2h or whatever other light exercise you prefer is enough to wake up and keep a higher passive burn throughout the day. This also is helpful for brain performance so its useful even if you don't care about weight loss.

Burn the fuel you eat or it turns into fat.

The best way is to lift weights and build some muscle. When you have more muscle it raises your metabolic cost, the amount of energy i.e. calories you need in a day. I've applied this principle to my fat friend along with a diet in a slight calorie deficit and he's gone down 20lbs in 5 months. Still in the upper 200s at like 5'6" but solid ass progress. I really suggest going to a cheap gym like a planet fitness or blink, but if you absolutely are against it then home workouts are better than nothing. If you want real progress any time soon though you gotta get in the gym.

Oh dear God, I had no idea Lainchan were this uninformed. I mean sure it's a cyberpunk site, so you kind of expect users physically to be potato-mode, but so far everybody running their mouth in this thread is absolutely wrong. OK, first off, weight training, body weight training, isometrics, everything you would call "progressive resistance" or "anaerobic exercise"? Yeah, it's nice, it builds muscle, it makes you strong, but it does not burn fat. The only thing that will help you lose fat is AEROBIC EXERCISE. Aerobic, as in, it uses oxygen, like jogging, swimming, cycling, skipping rope, aerobics, Taebo, anything that you can keep up for OVER 15-20 MINUTES. That's the point at which your body exhausts the glucose in your blood and starts burning fat for energy. Anything you can't keep up for over 15 minutes and you're wasting your fuarrrking time. Anything over 15 minutes is money in the bank. So don't be that piece of soykaf who goes too hard for 5 minutes, collapses and gives up. Pace yourself and keep your heartrate going over normal for 15 minutes, then the real work starts. Other things that can help are cutting out sugar and processed food, and cutting down on empty carbohydrates, and taking cold showers to shiver away your fat by converting it into brown fat. Eat more protein to repair your muscles and greens to control inflammation, and drink water, stay hydrated. Don't do anything dumb like putting weights on your feet or wearing boots or running up sand dunes or wearing a backpack full of rocks, you'll just fuarrrk your joints or get shin splints, and you'll have to stop exercising. If you're running stay on the balls of your feet, not the heels. No, the balls of your feet, not on your toes, like a fuarrrking ballet dancer. ON THE BALLS OF YOUR FEET. Wear running shoes with some fancy inner soles. Everything you so should be to protect your joints and let you run longer, not make running harder so you do it shorter. If you're still having trouble losing weight you could try a keto diet, like Atkins or Paleo, it'll work but you'll have dog breath and be crabby. Please ignore the Liver King, he is a loon.