>20yo college student
>family has an extreme academic culture (basically <95% in any subject = fail)
>don't get a whole lot of time out side of studying
>class timings are also kinda fucked
>budget is tight, and gym is really expensive where I live
>don't want to spend money on equipment as well
>just finished some exams and now look like picrel
>want to have a good physique
>also want to build some upper body strength to lift heavy things
What should I do bros?
Are everyday pushups, crunches, squats only options?
I also have a skipping rope (which I used a lot before college)
go have a nice day
Why are you brown?
bad life lottery
its ez. do situps while watching "Anime Training Montage AMV" + do the Saitama workout
Fork putdowns 5x5
Also nobody gives a shit about your academic performance
basically to eat less?
That is easy but what workout should I do to along side it?
read the fucking sticky punjab boy
i didnt read anything you said but you look really gross and people should stop posting shirtless pics here. We can answer your question without having to look at your fat dyel brown body. I would have probably read what you said if it wasnt for the picture. Good luck i guess
How can people still not see the moving dinosaur with literally every piece of information you need?
You look like me but brown.
The only answer is the one you porpoisely avoided, that being running. Funny how you fatfucks seem to do every single thing other than the thing that works i guess that's why you are a fat piece of shit. Get to it big boi
I don't like running in my city cause it is too polluted but guess I'll do that anyways
You won't run lol.
Yep, so far everything wrong in your life you've attributed to something else. Too much pollution, parents too strict, no money for equipment.
You'll decide the road is too lumpy and quit.
That...is actually correct....but I will change just want some advice on how
Read the sticky ignore everything else until you understand what is in the sticky and comprehend what is being said there.
That is the only useful advice you'll get out of this board until then.
what a timing of this reply, currently doing exactly that
>gym is really expensive
Does your college not have a gym that your tuition pays for? All this cope you posted is just nakedly making excuses
it does, but my class schedule is from 7 am to 6 pm after which students are not allowed in the campus anyways
i don't make the rules unfortunately
>Students aren't allowed on campus after 6pm
No seriously, what fucking college is this?
something something staff doesn't wanna work late shifts, something something not enough funding
my reaction was the same as your reaction anon
Your biggest mistake was being born a pajeet. With such a complicated life you won’t ever become IST. Stop caring about getting good grades bro, the person who barely passes and the person who aces the subject will still be working in the same shitty cubicle. Stop making excuses and get to work.
>if you ignore your problem, there will be no problem
Fucking ugly poojeet, have a nice day painfully
lift heavy rocks, unironically
go outside, find a heavy rock, and do the stronglifts 5x5 (link in the sticky, which you probably didnt read)
you cant do back squats with a rock so do front squats, you can combine ohp and squat with a squat to ohp
i did this for a few months when i first started exercising with a ~45, 60, and >100lb stone and actually made insane progress
Fix your diet first
That fat isn't coming from nowhere
Hello Fat Pajeet. Welcome to IST.
We're happy that you chose to improve yourself today.
Let's just hope that this initiative survives until tomorrow and the days afer that.
Firstly, no one gives a fuck about your family, culture, lifestyle, or education/employment.
But good on you for being academically succesfull.
If only you pulled some bitches, then maybe we would listen to your life story.
So. Onto he advice.
You firstly need to set some goals, some Objectives to attain through the hard work you're going to put yourself through.
We can already see that you're overwheight, and pushing into obesity territory.
So your Objective N°1 should be : Losing Weight.
Losing weight isn't easy, but at least it's straight-forward compared to other things.
Lesson 1 : Calories In, Calories Out.
You're currently overweight / obese.
Meaning you have Too much Calories In, and Too few Calories Out.
So you need to reverse this.
1- Restrict Caloric Intake : "Eat less" and "Eat better"
So Eat Less overall. And also chose better, healthier foods to eat.
Eat fast food and other high calorie foods.
Cook more. Cook your own food instead of ordering take-out all the time.
You need to straight up ban fast food, for the time being, unil you get hings under control.
Try to cook, from scratch whenever possible.
>But but I don' have time
Find time, make time. Meal prep, do wathever you can to change your food habits.
If you're having a hard time reducing calories,
- Stop eating between meals. Only do 3meals a day.
- If this isn' working, just fucking eliminae an enire meal and go to 2 meals per day.
Restricting Caloric inake is directly linked wih increased longevity.
So Caloric Restriciton = Good.
If you're having a hard time, go all he way and coun calories. Even download an app for this, and log everything you eat Honestly.
If you cheat, you're only cheating yourself.
Then, Calories OUT.
For Losing weight, the best option is Cardio.
You don't want to pay for anything, so just go outside and run.
If running is too hard on your joints because you're too fat, then go for a regular bycicle or indoor bycicle.
Alernatively, go swimming, that's another way to lose weight if you're too fat to go running.
But running is Free.
For some people, they find it easier to start with "just walking" and then later on upgrade to running.
So anyways, in the end, you need to
- Lower calories going in
- Increase calories going out.
You won't lose weight immediately. It takes time.
You need to keep that Caloric Deficit going on the long term for it to work.
We absolutely do not recommend Pills.
Pills tha make you lose weight 1- have shitty/dangerous side effects and 2- they are shitty excuse for not putting any effor into the weight loss.
Don't do that.
Then, once you've started to noticeably lose weight, you start the next leg of your journey : Lifting.
Lifting comes in many forms.
- Yes, a Gym Membership is costly. Usually around 300$ per year.
The advantages is that they have all weights and machines imaginable, to hit every muscle possible in a variety of ways.
- Home Gym. Thiso one is he best in my opinion.
The entry price for Home Gym is less than a year's membership.
With 250$ to 300$ you can get yourself :
- Adjustable Dumbells + weights
- Other accesories, like a pull-up bar.
I use just these things listed above. Bench + Dumbbells + Pull up bar.
It's more than enough for me.
Once you've started losing enough weight, you can start lifting weights.
Start slow and go up from there.
2 MOST important advice I wish I had when I started :
- Do the movements slowly.
Going slowly willhelp you achieve better form and it will alsomake your lifts a bit harder, in a good way.
When we start out, we think going fast to get more reps in, is better. It's not. Go slowly.
Going slowly is harder and better.
- Lift to Failure
This is THE most important advice for newbies.
When you've started lifting and feel comfortable, load up weight on your dumbells / barbells and "Lift to failure".
Meaning, at the end of your set, your muscles should be completely incapable of performing another (1or 2) rep.
Usually we say "Lift CLOSE to failure", but newbies usually don't know how much they got left in the tank and underestimate their failure point.
Your "failure point" should be between 6 and 20 reps for Best Results.
Optimal Hyperrophy occurs when you do these 2 things :
- Lift To Falure
- You're reaching failure between
So put enough weight on the barbell / dumbell 6 and 20 reps.
Technically, you can go above 20 reps. Up to 25 or even 30 reps (to failure) and still get hypertrophy, but it's consdered sub-optimal.
So remember to lift to failure and make sure that failure point is between 6 and 20 reps.
This is the setting for optimal hypertrophy gains, meaning optimal muscle growth.
If you don't want your muscles to "grow" and instead purely want to increase strength, you can go below the limit of 6 reps to failure.
If you train with heavy weights and go o faliure between 1 and 5 reps, you're training purely for muscle strength (muscle quality) and not for hypertrophy (muscle quantity).
What I recommend, is to at least start out with Hypertrophy, gaining more muscle (6 to 20 reps to failure).
And a few years later, when you're happy with he size of your muscles, go for purely strength gains (1 to 5 reps to failure)
But that's already way far ahead so don't really focus on this.
I'm just trying to give insights on the science of Muscle development.
So there you go.
- First : Reduce caloric intake. Eat less and eat better.
- Second : Increase Calory spending. For this, do some cardio. The more / frequent the better.
- Third : When you've lost enough weight, start resitance training.
So there you go.
If you REALLY don't want to spend ANY money at all, then Do Cardio for losing weight and then Calisthenics for reistance training.
Calisthenicsis is the fancy word for "Body weight training". Meaning training without any weights or equipment.
These days, some western cities put calisthenics equipment in parks and public spaces.
Pull up bar, dip stations, Abs statios ... etc...
So you might find some stuff aroudn your campus or city, that is compleely free access.
I however, recommend you go for home gym and start out with : 1 Bench and 1 set of adjustable dumbells.
If you're actually serious about this, these wll be the Best money investment you'll ever make.
I can say for certain, that investing 200$ / 300$ in Home Gym is the best Moneary investment I've ever made, period.
I can also say, that investing 30 to 45 min every day to do finess is The Best time investment strategy I've ever made.
For every hour of workout I do today, I will be paid back in full, in years added onto my lifespan and in quality of life laer on when I grow old.
Try to come up with your own training schedule and plan.
I myself decided to invest 30 to 45 min of training each and every day.
Some days I don' have time, so it comes out as "6 days per week +1 day rest" and that's more than enough to get healthy and get in shape.
I reasoned this way :
- 30min, is half an hour. I got 24 hours per day.
- 30 min represents 1/48th of my day.
That's not very much at all when you look at it this way.
No matter how overbooked my schedule feels and how little time I got of free time every day, I can certainly find 30 min to invest in fitness, sicne I have time to play a bt of videogames, watch YouTube and shitpost on autistic basket weaving forums.
You're about to make one of the most important decision in your life. The decision save yourself from a life of misery and mediocreness.
Thank You anon, much appreciated. I'll probably stick to Cardio+bodyweight combo for the start, will buy some equipment when possible
Stop eating like shit and don't give me that
>I swear I only eat rice, broccoli and chicken
You don't, your primary sources of nutrients are burgers and sodas/beer
veri nise bobs deer sho vagene now
Thanks for contributing to the /fph/ threads with this OC OP
My pleasure, I hate fat people (myself included) as well
You've spent blaming others for problems all your life. You're a momma's boy.
A desi maa ka ladla. have a nice day fatty.