thread of getting sw0le

lifting heavy weights is prob the most efficient way to change how yr body looks

― lag∞n, Tuesday, July 14, 2015 10:38 AM (11 minutes ago) Bookmark Flag Post Permalink

shd also be noted that natural propensity for building muscle varies widely from person to person, if you cn build muscle easily you kinda lucked out in this case, the same is true for cardio exercise some ppl will get a lot more benefit from them and progress faster than others, so if you find you dont get much better or build much muscle no matter how much you lift but that every time you run you can go faster its prob better to focus on the running as thats what youre cut out for, obvs thatd be an extreme example but on some level everyone has to feel out what works for them because we all have different bodys and minds

the formula changes somewhat if you look at it as changing yr body rather than losing weight, muscle is heavier than fat and so forth
--lag∞n

Totally agree. Weight is obv only one component of "maintaining good health" anyway. I barely track mine although my company's healthcare tracking is constantly reminding my BMI is slightly too high (lol at BMI though).

lol tho tbh i work out mostly for the mental benefits, after that comes desire to consume and dispence bro science, then looking handsome, then healthiness

yeah bmi is absurd for evaluating individuals, it makes sense if youre looking across populations, but obvs ppls body types are too divergent for it to be personally helpful

i work out so that i can eat a bunch of crappy no good for you foods and not be triple obese.

plus beer a lot of beer

i have gotten way stronger in the last few years is not even close.

looking back upthread re quincie's elbow, some suggestions:

ice it daily for a while, see if you can reduce pain and swelling that way; if there's some repetitive motion you associate with the problem, stop doing that for a while (duh); if it's still swollen and painful after a few days of rest and ice, go see a doctor but not a greasy sports medicine dude

i work out so that i can eat a bunch of crappy no good for you foods and not be triple obese.

― (•̪●) (carne asada), Tuesday, July 14, 2015 11:07 AM (3 minutes ago) Bookmark Flag Post Permalink

i try to eat healthy and succeed like 33-50% of the time

yeah i start out well monday through friday afternoon then the weekend is a disaster.

i think i said before on here with the amount of lifting i do if i were to eat right i'd be kinda ripped.

balance in all things u know

even balance, you have to balance that with a little unbalance sometimes, i find

everyday 20%

v useful advice - thank u ilx

yeah bmi is absurd for evaluating individuals, it makes sense if youre looking across populations, but obvs ppls body types are too divergent for it to be personally helpful

― lag∞n, Tuesday, July 14, 2015 10:01 AM (1 hour ago) Bookmark Flag Post Permalink

BMI is a useful descriptor at either end of the curve, but the triple-obese or cachectic are easily identified without a calculation so it's like whatever

lifting heavy weights is prob the most efficient way to change how yr body looks because building muscle results in a virtuous cycle whereby yr new muscles consume more energy that wldve otherwise gone toward packing on fat, so you dont just see the benefits when u work out the benefits are happening constantly

Technically this is true but the difference is so slight as to be negligable. I think a pound of muscle only burns like 3-4 calories more per day than a pound of fat, so even if you replace 10 lbs of fat with muscle you're looking at not even enough calories to justify one of those small Reese's Peanut Butter Cups

humans dont even burn calories fyi

also u line up enough reese peanut butter cups and you will have a lot of peanut butter cups

Smashed my finger Sunday while doing flies. I just sort of... missed, and instead of knocking pleasantly against the weight in my other hand, the weight cracked against my ring finger. I guess it's impressive it took this long for it to happen; seems like an easy mistake to make

I bought an ab wheel for a dollar at a garage sale and tried it out last night. Zero idea how hard they are - woke up this morning and my abs feel like I did planks for hours.

That was just from the knees, I can't fathom the people who bend over at the waist and do them from standing.

ab wheels are awesome tbh

have never used one but it looks suitably stone age / punishing

That was just from the knees, I can't fathom the people who bend over at the waist and do them from standing.
--Kiarostami bag (milo z)

This is super hard and a totally great way to crack ur head if you lose form (which most normals will).

I want to improve my posture. I've always had rounded shoulders and standing/sitting up straight feels unnatural. any tips on exercises I can do to help?

More back exercises (pull exercises) for rounded shoulders, right? Lots of people overwork the chest and skip the back

yeah also just like all core stuff, its all connected man, do yoga?

yeah anything for the back (and hips too probably?) squat, deadlift, rows. back extensions are good; there's not much that substitutes for the deadlift if you believe the lifter cultists out there.

maybe pullups and, idk, overhead press? those get your shoulders open in different ways

but like ur stomach muscles are also key to posture, its all works together to hold u up

I want to improve my posture. I've always had rounded shoulders and standing/sitting up straight feels unnatural. any tips on exercises I can do to help?

yoga and a girlfriend that constantly adjusts your posture is working for me

i know, i know, it's serious

wait that doesn't work at all

haha

Inverted rows are good, inverted rows where you hold at the top and squeeze your shoulders together ('bat wings') are super good.

+1 yoga for posture

I'm back in the gym after a bad almost month-long stretch- first a planned one-week break to regroup before coming back with a different plan, then my parents visiting, then breaking a toe and almost immobilizing myself for a further week and change. I'm ambulatory again and have a new plan, hopefully one that will help with my goal of concentrating more on losing fat (with a high-protein caloric deficit and 20 minutes of intense cardio every day except my rest day). This is probably incomplete, because it's written on a card at the gym and I neglected to write it down, but:

all exercises 3 sets of 8-12, at light/medium/maximum capacity; twice a week, Tuesday and Friday:
bench press
squats (Tuesday) or deadlifts (Friday)
assisted pullups
one-arm rows
seated dumbbell curls
tricep pushdowns
incline dumbbell press
crunches
back extension on the Roman chair thing (not bending way up and down; just a very small, controlled movement like an upside-down crunch)

Does this sound reasonable? I took a few days of just doing squats or just doing bench presses to work the initial soreness out before starting on the new plan this week, and the workload doesn't seem too bad.

why do so many things? my philosophy is do few things and never do crunches because why

tbh my philosophy right now is more like work 7 days a week and spend too much time in the car but w/e

Beats me, honestly! This was a recommendation from one of the trainers at the gym; I just like to get as much input as I can because almost all the information out there on exercise planning is contradictory or confusing. In the pros column, I'm not having any trouble with it (at least so far), and this gets me in and out in about 45 minutes- hopefully two days a week rather than the 3-day split plan I'd been doing will keep me from feeling too burned out for cardio, too, which was a major problem.

crunches are pretty pointless

tbh that's pretty similar to what i'm doing on gym days lately, though i sub plank-to-pushup sets or russian twists for the crunches. i'm also doing a couple miles on the treadmill after but with the toe that wouldn't be recommended.

if you have really bad ingrained posture it will be almost impossible to do certain exercises correctly without a lot of conscious effort. at some point you just gotta start making yourself standup straight.

i speak from bitter experience.

deadlifting regularly makes my posture 100% better

if deadlifting is too intense you could try goblet squats on the reg, they practically force you to have a nice straight back

crunches are pretty pointless

― Kiarostami bag (milo z), Thursday, July 23, 2015 1:19 AM (8 hours ago) Bookmark Flag Post Permalink

How so? Are there better stomach/ab exercises? I tend to use a gym ball and do sit-ups/crunches while on that.

the current conventional wisdom is that if you do full body lifts like squats and deadlifts your abs get worked out plenty already. i think some advanced sw0lebr0s will do ab exercises in order to target specific weaknesses in their technique but that's not anything mere mortals need to worry about afaik

hmm... i don't really do deadlifts or many freeweights as it happens apart from dumbells and a bit of kettlebell stuff. find that section of the gym irrationally intimidating tbh.

that said, planks and plank variations rule