Can someeone give me a qrd on the sticky its too long I never exercised before and I can only train at home
Can someeone give me a qrd on the sticky its too long I never exercised before and I can only train at home
Can someeone give me a qrd on the sticky its too long I never exercised before and I can only train at home
you want to set up an entire workout routine and you can't take 20 minutes to read the sticky?
Yes I feel overwhelmed trying to read some buttholes reddit post and just end up ignoring the whole thing. My issue is I cant go on for more than a few weeks before I stop exercising and by that I mean lifting two 1 kilogram weights 30 times in like 4 different ways
it's one fricking page dude. if you can't take the time to sit down for 15-20 minutes to read it then no routine or advice I give you're given will matter because you clearly don't care enough
If you're that lazy just get a personal trainer for a weekly session for a few months. That should give you enough to get started
Squat three times a week and do bench, ohp, and deadlift as accessories.
Drink a gallon of milk a day.
Tldr is like that chink guy once said; you want big fish use big bait
Creating a diet and exercise plan for someone who is super morbidly obese and has limitations such as working out at home requires a simple and easy-to-understand approach, especially for someone with an IQ less than 80. Let's break it down into simple steps:
Diet:
Eat More Fruits and Vegetables: Try to have fruits or vegetables with every meal. They are good for you and can make you feel full.
Drink Water: Drink water instead of soda or juice. Water is very good for your body and has no sugar.
Smaller Portions: Eat a little less than you usually do. You don’t have to finish everything on your plate.
Healthy Snacks: If you feel hungry between meals, eat a piece of fruit or a few nuts instead of chips or candy.
Regular Meal Times: Eat your meals at the same time every day. This helps your body know when to expect food.
Exercise:
Walking: Start by walking around your house or up and down the stairs if you can. Do this for a few minutes each day, and slowly try to walk a little more.
Chair Exercises: While sitting, you can do exercises like lifting your arms or legs one at a time. This is good for building strength.
Stretching: Stretch your arms and legs to make them feel good and to help your muscles.
Dancing: Put on your favorite music and dance a little. It’s fun and is a good way to move your body.
Housework: Doing things like cleaning or gardening can be good exercise too.
Important Notes:
Start Slow: It's important to start slow and do a little more each day.
Talk to a Doctor: Before starting any new diet or exercise plan, it's a good idea to talk to a doctor, especially when you are very overweight.
Stay Positive: Remember, it’s okay if things are hard at first. Just keep trying and be proud of yourself for making an effort.
This plan is designed to be simple and practical, considering the home environment and the need for easy-to-understand instructions.
Frick off with your GPT and im not morbidly obese c**t
In that case, the approach for someone who is extremely underweight and living at home with limited resources would be different. The goal here would be to gain weight in a healthy way, focusing on nutrition and safe, effective exercises. Here's a simplified plan suitable for someone with an IQ less than 80:
Diet for Healthy Weight Gain:
Eat More Often: Have small meals or snacks every 2-3 hours. This can help you eat more without feeling too full.
Choose Nutrient-Rich Foods: Eat foods that have a lot of nutrients. This includes things like:
Proteins: Chicken, fish, eggs, and beans.
Carbohydrates: Bread, rice, pasta, and potatoes.
Fruits and Vegetables: Apples, bananas, carrots, and spinach.
Add Healthy Fats: Include healthy fats in your diet like nuts, seeds, avocados, and olive oil. These are good for you and have more calories.
Drink Calorie-Rich Shakes: You can make shakes with milk, fruits, and a scoop of protein powder if you have it. These are easy to drink and can help you gain weight.
Avoid Junk Food: Even though you want to gain weight, it's better to avoid too much junk food like chips and candy.
Exercise for Strength:
Bodyweight Exercises: Simple exercises like squats, push-ups, and sit-ups can help build muscle. You can start with just a few and increase the number slowly.
Resistance Bands: If you have resistance bands, they can be great for building strength.
Yoga or Stretching: These are good for your body and can improve your strength and flexibility.
Carrying or Lifting: Carrying groceries or lifting small weights at home can also help.
Stay Active: Try to move around during the day, even if it’s just walking inside the house.
Important Notes:
Consistency is Key: It's important to stick to your eating and exercise plan regularly.
Monitor Progress: Keep track of your weight and how you feel. It's important to see how your body is responding.
Be Patient: Gaining weight in a healthy way takes time. Be patient and keep working at it.
Got me
>Wants to exercise
>Is not dedicated enough to read a 15 minute sticky
>"Doomer" bullshit
Change your mindset first anon. Get dedicated to fitness, and don't be one of those whiny blackpillers who blame everything and everyone but themselves.
I can't find the willpower anon
Here's what you do
>Don't read the sticky
>Leave IST
>Open youtube
>search for guides there
>Don't come back to IST because its worthless
do pushups until failure
3 sets every day
same for squats and pullups
you can do these at home
3 sets every day week 1
4 sets every day wek 2
5 sets every day week 3
then 1 week you do more cardio, and only 1 set every day
you're done with first cycle
rinse and repeat and ass weight or a harder variation when you can do 15-22 of one of the exercises
You should at least be somewhat enthralled that someone put together a simple wiki page that lays it all out for you. It's genuinely a good read and won't take long at all.
Just read it
just lift bro
Get a job so you can afford a proper gym membership.
Then do push exercises on Monday, pull exercises on Tuesday, and leg workouts on Wednesday, then rest on Thursday. Then repeat that pattern for the rest of the week too.
Basically just start off each session with warmup, stretches blah blah, but when you're ready, start off with heavy compound movements with barbells. Then do supplementary movements with dumbbells and machines.
Once you get a good pattern take your protein and use pre workout and maybe creatine.
Once you get good with that then you can switch things up and find what works for you.
Eat lots of protein
If you're skinny just eat more
If you're fat just stop being a fat frick.
There's your dietary advice.
Take the basic knowledge of splits and dieting and go gungho. Any split and diet is a good one as long as you're putting effort into it. You're gonna make it as long as you're not polish.