I don't want to eat at a surplus and put on fat. I don't want to be a bodybuilder or do anything they do. I don't care about lifting a certain amount of weight. I simply want the health benefits that come from lifting weights. Any advice I read seems targeted purely towards aspiring bodybuilders or powerlifters, what should I do?
Is there a program or general structure I can follow if I just want better sleep, mobility/posture, protection against joint/back pain, etc?
cardio
dumbell routine
eat a healthy balanced diet
simple as
calisthenics is better if you don't want to pay for a gym
starting strength
what the frick is going on in that picture?
Fricking this. It looks like the shark is gonna pull the basedboys’ GBAs into The water, but the shark is also a onions boy. What is the point of this?
I'm pretty sure bored sharks sometimes gnaw through undersea internet cables which this might be representing?
IST - Fitness
I think it's a hyperbole of someone yanking your link cable back in the day
you never had a GBA?
Quit being a pussy and squat
Cardio is spending 8x the amount of time you spend lifting weights to do something that ages you.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340807/
Knee extension strength is the number 1 indicator of longevity because as soon as that gives out you are stuck sitting all day which will kill you. So you go in and squat or do one of the squatting machines for sets of 8. Then from there it's all fluff. Bodybuilding is the safest "discipline" in sports, virtually all injuries in it are during contest prep when they're cut to the bone and abusing diuretics.
https://evidencestrong.com/injury-rates-in-strength-sports
Prepare for dyel nonlifters to tell you to do push-ups and jog 20 hours a week.
So I just do squats, that's all?
That's all that matters homie
Cardio trains the heart and lowers resting heart rate. Weightlifting not so much.
> cardio ages you
Being alive ages you.
2-3x / week a cardio activity like bicycling, running or swimming.
2x a week resistance training. Best to just do trap bar deadlifts, overhead presses, bench presses and maybe pull ups. Trap bar deadlift is technically way easier than squat and also easier than regular deadlift in terms of execution.
Thanks anon, first thing that sounds like a real answer
if you are looking purely for health, consider strength endurance work such as that shit that kettlebell sport (girevoy) people do. It does nothing for looks and size, but it is a combination cardiovascular/health/endurance aid.
gem
Just do calisthenics
>I don't want to eat at a surplus and put on fat.
If you don't eat at a surplus there's no point lifting because it won't do much. You'll initially get a bit stronger but then you'll plateau and stay like that forever.
>I simply want the health benefits that come from lifting weights.
There aren't any just do cardio you want health benefits.