Starting /fit/
1. Buy a Weight Set (160+ lbs), Jump Rope, and Pull-Up Bar
2. Use the Jump Rope to Warm up and Cool down (10 minutes)
3. Put the Pull-Up Bar on a door you pass through
4. Every time you pass through this door do a full set of pull-ups
5. Weights: SQUATZ, DEADLIFTZ, Overhead & Bench Press, Rows, Lunges
6. Light Weight, High Reps (8-12 reps) = Mass
7. Heavy Weight, Low Reps (2-6 reps) = Strength
8. Example workouts: 5x5 (5 sets, 5 reps each) and 3x10 (3 sets, 10 reps)
9. Rest 48-72 hours between these full-body workouts
10. Have 1 day dedicated to pure rest (no cardio or lifting)
11. Keep cardio under 1 hour. If you’re overweight consider cycling over jogging.
12. HIIT = High Intensity Interval Training. Best for burning fat (combined with good diet). Google it.
13. OATZ EGGZ WHEY; EAT 5-6 MEALS DAILY. DON’T STARVE YOURSELF, YOU’LL ONLY GET FATTER.
14. DRINK PLENTY OF WATER
15. GET PLENTY OF REST. 7-9 hours per night.
16. ????????????????????
17. PROFIT!!!!!!!!!!!!!!!!!!
/fit/ Spot Reducing and Toning
For those who don't know what I’m talking about, spot reducing is when you perform particular exercises to get rid of fat in that specific area. For example, many people do side-bends with weights in hopes of getting rid of their 'love handles’, or choose to use the step machine thinking that it will dissolve the cellulite around their lower body. You cannot do it. Spot reducing does not happen.
Another common practice is to do large amounts of sit-ups thinking that it will burn off the fat area and reveal their six-pack. Sorry, it won't happen.
No amount of weird exercises will reveal your abs until you lower your BF%.
So there is no "toning" per se. You want to gain muscle and lower BF% until you look like you want to (this will take a year of lifting 250lb+ weights).
Muscles don´t "tone", they grow and show.
So drink your milk and do your SQUATZ like everybody else.
tl;dr: NO SUCH THING AS SPOT REDUCTION OR TONING
/fit/ Grocery List
1. Meats: Skinless Chicken, Lean Beef (Round, Top round, Sirloin, Tenderloin), Lean Pork (Tenderloin,
Loin chops), Fresh Fish (salmon, tilapia, mahi-mahi, shrimp, etc), Canned Tuna (in water not oil),
Low-fat Turkey, Canadian Bacon, Hard tofu
2. Grains: OATZ, OATZ/bran/fiber/Flax cereal, Whole-wheat bread/bagels/pasta/pita/wrap/tortillas,
brown rice, Whole-grain waffles, Couscous, Quinoa
3. Fruits: Apples, bananas, grapes, oranges, grapefruit, raspberries, blueberries, blackberries, strawberries, cucumber, avocado, peaches, plums, mangoes, cherries, passionfruit, kiwi, etc
4. Vegetables: Sweet potato, corn, artichoke, asparagus, lettuce (green/red leaf, romaine, butter, iceberg), Cabbage, carrots, broccoli, bean/alfalfa sprouts, celery, spinach, kale, beets, red/green/yellow peppers, onion, garlic, tomato, mushroom, etc
5. Beans: Red Kidney Beans, Chick Peas, Black Eyed Peas, Lentils, Pinto Beans, Soybeans, Lima Beans
6. Nuts: Natural Peanut butter, Unsalted/Plain/Raw Almonds, Walnuts, Cashew, Seeds
7. Dairy: Milk (2%/skim/nonfat), EGGZ, cheese (2%/part-skim/reduced fat), Ricotta cheese,
Low-fat/Natural: yogurt, fat-free cream cheese, cottage cheese, ice cream
8. Oils: Olive Oil, Canola Oil, Peanut Oil, Sesame Oil
9. Other: Vinegar, Natural Honey, Coffee/Tea, Preserves (not jellies), Light Maple Syrup, Mustard, Cinnamon, Low-dose/Baby Aspirin
10. Supplements: Multivitamin (one at breakfast daily), Omega-3 Fish Oil (2000+ mg daily), Isolate Whey Protein (1 scoop daily, 1 scoop post-workout), Creatine (powder not liquid, 1 spoonful post-workout)
11. BROtips: Drink lots of water, Avoid high-fructose corn syrup, Avoid artificial flavors and colors, Limit caffeine intake to 1-2 cups of coffee/tea daily, Don't buy anything prepackaged (ex. fruit roll ups, rice crispy treats, potato chips, etc.), Watch portion sizes, "Prime" Beef has more fat than "Choice" or "Select" Beef, Try to buy 'Natural' products (no sugar/salt/fat added)
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Author: Anonymous lulz.
(If this post made no sense to you, don't worry, just learn what you can and move on)
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