how to build a good and toned physique ?

hello, im skinny fat guy almost 25 and i want to change this body into a nice and muscular one. recommend me how to get started, pointers, gym music etc. thanks

  1. 1 month ago
    Anonymous

    You're literally too stupid to achieve anything and that's saying something

    • 1 month ago
      Anonymous

      no, im a clever man. ill outfox you in battle of wits easily. dimwit.

      Just so you know, that picture is not possible without roiding or bodybuilding to an autistic degree. Do starting strength, go running once or twice a week, then you can see what you wanna do after like 6 months.

      after 6 months tf??
      what is running going to achieve, i have only a little belly fat

      • 1 month ago
        Anonymous

        Running is healthy you retard, youre in shit shape

  2. 1 month ago
    Anonymous

    Just so you know, that picture is not possible without roiding or bodybuilding to an autistic degree. Do starting strength, go running once or twice a week, then you can see what you wanna do after like 6 months.

  3. 1 month ago
    Anonymous

    you'd have to lift from the onset of puberty to look like that before you're 30 and that's with gear.

    • 1 month ago
      Anonymous

      will doing sets with dumbells at home help?

  4. 1 month ago
    Anonymous

    >gym music
    https://voca.ro/1liPwHfczsxb

  5. 1 month ago
    Anonymous

    Lift for at least 5 years if natty

    • 1 month ago
      Anonymous

      i will never take any roids, itll take 5 years???

      Running is healthy you retard, youre in shit shape

      my job requires me to walk around the plant for entire shifts. i have strong legs and glutes

      • 1 month ago
        Anonymous

        Closer to 2-2.5 years with perfect nutrition and lifting routine, but most IST normies closer to 5.
        Muscles grow slow, a small FYI.

        • 1 month ago
          Anonymous

          i can do it in 2-2.5, im a perfectionist and will not rest until i get what i want typically

          Walking around a plant is not cardio. And you need cardio. You sound like you just want a shortcut and are retarded

          no 6 months of running wont do shit, im not fat

          • 1 month ago
            Anonymous

            NGMI

      • 1 month ago
        Anonymous

        Walking around a plant is not cardio. And you need cardio. You sound like you just want a shortcut and are retarded

  6. 1 month ago
    Anonymous

    Start with losing weight and get used to eating the same healthy things very often. Its essential that you find some healthy stuff you enjoy eating nearly every day of the week. If you adhere to a strict food regimen that you can stick to without losing your mind, then you know you got a good thing going.

    Secondly you should start doing some type of cardio that you enjoy. Take up running, cycling, rope skipping, whatever you relatively enjoy doing and can progress in. Seeing your progress as you become more fit is an intrinsic motivater that will keep you happy in your pursuit to a healthy body.

    Thirdly you should start out with calesthenics and progress to lifting weights at some point. If you lose the weight and add some muscle I’d like to motivate you to start doing pull ups. IMO pull ups are the most chad signal of strength but they’re incredibly hard to get into.

    Fourth: improve your current unhealthy lifestyle towards a healthy and fit lifestyle in little steps. Every time you add something new to your rhythm you will have to adjust. Give yourself time to make mistakes and learn from them. Once you see results you it should motivate you so much so that you will never want to go back!

    Good luck anon we are all gonna make it!

    • 1 month ago
      Anonymous

      thanks i will be happy with that body, my biggest problem is im tired after work and just order junk food as comfort. i want to somehow fit a gym routine in this

      You sound indian. If so it's over for you before it started, don't lift.

      what is over ?

      NGMI

      no i will make it >:(

      • 1 month ago
        Anonymous

        Then your first step is to buy a ricecooker and start making meal preps. I fucking hate cooking after work. I cook for 5 days and a ricecooker has helped me greatly ease the struggle of cooking healthy. Literally all I do is throw a bunch of vegetables, chicken and tomato sauce in a pan. I cook rice in the ricecooker and add the two together. Takes me about an hour and feeds me 5/6 days out of the week.

        If you stop ordering junk food from take away places, and start preparing meals so you can just heat them up when you get home. The fat on your body will start melting off.

        I’ve tried intermittent fasting too and that has helped me too slim down. Now that I’m trying to bulk up lean muscle mass the meal preps have changed my life.

        If you want to lose fat. FORGET EXERCISE. Its cliche but abs are created in the kitchen. And I am a fucking TERRIBLE cook. Now that I’m profiting from easy meals because of meal prepping. I’m actually starting to enjoy cooking.

        Listening to you makes me believe you could see insane improvements towards a leaner body just from meal prepping. Takeaway places will kill your gains my friend. You will create a better body when you start cooking healthy meals. And we’re not even talking about exercise. Once you get your diet dialed in, and you start exercising 2/3 times a week. The change will astonish you! Get motivated and be disciplined. Creating a fit body is the art of consistancy!

        • 1 month ago
          Anonymous

          i dont want to lose weight, im probably skinny if it werent for the bellyfat. i hate cooking and im not good at it but ill try to add the ricecooker thing. whats a good gym routine to follow? ive never set foot inside a gym mind you

          • 1 month ago
            Anonymous

            is there anyone in your immidiate circle of acquintances that you could go together with?

            I learned all of my exercises from a friend of mine who's actually knowledgable about this stuff.

            The gym exercises i have been seeing some gains with are these:

            Squats
            Deadlifts
            Benchpress
            Dumbell overhead press
            Lateral pull downs
            seated rows
            barbel rows
            facepulls

            • 1 month ago
              Anonymous

              theres one guy whos a gym nut. but he lives kinda far away to go to gym with, the commute would be too much/ thanks for the help

    • 1 month ago
      Anonymous

      Not him (OP), im another anon, ive trying to do a pull up but so far i cant even do an inverted row with my legs not bent (or if I do, its with terr8ble form), how should i progress if my goal is to do a pull up?
      My bmi is 25ish, should i lose more weight? I dont want to lose muscle...

      • 1 month ago
        Anonymous

        That depends bmi above 25 is a little on the heavy side. My friend is above 25 bmi but he’s a swimmer and consists of mostly muscle. So bmi is not the perfect measuring instrument to judge wether you should lose fat or not.

        Eitherway if you have trouble doing pull ups you should try close grip pull ups and chin ups first. Chin ups are usually easier for most people to get into and still work the back plenty.

        I’m no gym instructor myself, when I started doing pull ups I could do 3/4 so I’m not entirely sure where to start when you’re not able to do one pull up. Most people cant do one because back muscles are rarely worked nowadays.

        Pull ups could be easier if you lose some more fatty tissue. But doing gym exercises like lateral pull downs on the machine should help you to develop your back more.

        Keep trying! Bodyweight exercises are easier if you weigh less, or have a low body fat percentage. Remember: if you have trouble doing pull ups worth your hands far apart. Try to do close grip pull ups.

  7. 1 month ago
    Anonymous

    You sound indian. If so it's over for you before it started, don't lift.

    • 1 month ago
      Anonymous

      You know, you're actually right.
      If you're indian, it's unironically over. Indian males the most beta males, right after asians.

      • 1 month ago
        Anonymous

        is this because you think im doing this for women. lol, lmao even.

        • 1 month ago
          Anonymous

          Are you indian?

          • 1 month ago
            Anonymous

            yes

          • 1 month ago
            Anonymous

            yes, im op. this is impostor

            yes

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