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>> No. 2831 Anonymous
3rd January 2015
Saturday 7:51 pm
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So I've gone and done it. I've joined a gym. Yes it's a NYR, but I am determined to keep at it.

I have an appointment with a PT on Tuesday and need two questions answered.

1) Clothing. When I went running, a T-Shirt and shorts were all I'd throw on. Nothing fancy. Should I get something better? (And if so, what?)

2) Setting goals. I want to lose weight from my tummy and legs and build up some upper body strength. How do I quantify that? I'm an engineer and want my goals to be measurable. I'd think actual body weight, but that won't work as I'll lose fat, but gain muscle instead.

Halp!
Expand all images.
>> No. 2832 Anonymous
3rd January 2015
Saturday 8:11 pm
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>I want to lose weight from my tummy and legs and build up some upper body strength
Why?
>> No. 2833 Anonymous
3rd January 2015
Saturday 8:16 pm
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>>2832
Because I can see I have fat in those places and have zero upper body strength as I am a skinny guy.
>> No. 2834 Anonymous
3rd January 2015
Saturday 8:19 pm
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>>2833
'Having fat' is not a reason to lose it. 'Not having strength' is not a reason to gain it.

Again: why do you want to do these things?
>> No. 2835 Anonymous
3rd January 2015
Saturday 8:24 pm
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>>2834
I want to lose weight so I have confidence in my body. I want to have strength so that I can actually have some strength and not need to struggle with things all the time.
>> No. 2836 Anonymous
3rd January 2015
Saturday 8:27 pm
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>>2835
Why aren't you body-confident at the moment?

What kind of things do you struggle with strength-wise?
>> No. 2837 Anonymous
3rd January 2015
Saturday 8:29 pm
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>>2836
Because I'm a usually skinny guy, who can feel my legs starting to rub together, and a bit of a chubby tummy developing and I don't want that to continue. My family has a history of heart disease so I want to look after my health.

I want to build up my strength so that I am overall a better person.

I just want to know what I should wear to the gym!
>> No. 2838 Anonymous
3rd January 2015
Saturday 8:37 pm
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>>2837
You said you wanted to set goals. I don't think equating being stronger with being overall a better person is a good idea for a goal, but that's just me.

If you want to put in the effort to change your body you must have a purpose in mind. I thought you were an engineer? If you want to fix a problem there has to be a problem to fix in the first place, doesn't there? Think about it.
>> No. 2839 Anonymous
3rd January 2015
Saturday 8:38 pm
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>>2837
A t-shirt and shorts or those jogging bottoms things. Whatever's comfortable. They don't have a strict dress code. It's a gym.
>> No. 2840 Anonymous
3rd January 2015
Saturday 10:02 pm
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>>2831

1) Anything you're comfortable with. The only things I've ever seen barred from gyms are purely practical, i.e. jeans (tearing/sweating) and open toe shoes (danger of weights dropping on feet). Aside from that, just be mindful of your body temperature and go with what you like. T-shirt, shorts and trainers will do fine.

2) Measure each session, write down what you've done. ExRx.net is a very good website for observing form, understanding what exercises hit what muscle groups, and finding starting routines. A decent framework for performance standards can be found here: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

Body fat measurement at home is mostly guesswork, but calipers can be useful. You'll notice the composition of your body changing as you progress.

Remember that diet and rest are also essential in losing weight, but that exercise facilitates good practice in these two things anyway. Any more specific questions are welcome. Good luck.
>> No. 2842 Anonymous
4th January 2015
Sunday 6:24 am
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>>2838

Are you the same idiot who said that enjoying going to the gym as a end unto itself implied a lack of personality? Learn to accept that not everyone is the same as you and stop trying relate everything to engineering you fucking robot moon oven.

>>2831

> Clothing

Wear whatever is comfortable. I often go in cheapo tracksuit bottoms from sports direct or whatever and one of my "only worth dossing around the house in" tshirts. Ideally you want something that's loose enough to allow you to do whatever exercises you want; for example I sometimes have trouble with the leg press or squat if my trousers are too tight. You might want to take a hoodie/jumper with you if your gym is a cold old warehouse like mine; if it's a cushty ambient-controlled gym then you probably won't need one.

> Goals

As >>2840 alludes to, one of the best ways to measure progress is simply by tracking what you do and try to do it better each time. This can be with heavier weights, more reps, stricter form, greater range of motion etc. There are plenty of sites out there with simple guidelines for what are considered to be "strong" lifts for your bodyweight for most major lifts, but as long as you're generally improving that's the main thing.

Also while you're in the early stages of training don't fixate on scale weight as your body will be undergoing some fairly remarkable recomposition (providing your diet is dialled in) over the first three months or so. Just make sure your weight isn't going up too much and that you're continually improving in your lifts. Fat loss will come about as a natural result of that.

Good luck, lad!
>> No. 2843 Anonymous
4th January 2015
Sunday 4:37 pm
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>>2842
It's recently renovated, air conditioned. I'll take a hoodie just in case I feel the cold. I'm hoping the fact I feel the cold a lot at the moment is just poor circulation.

I've got some shorts and a t-shirt, though nothing amazing. If I get serious about it, I'll invest in something a bit more worth while.

Thanks for the luck. I'm not really interested in becoming a total gym nut, but some regular exercise will be good for me.

In my mind I have 3 times a week. Cardio, strength and a sunday swim, but I'll see what the PT suggests. I'm hoping this will just get me into the swing of it and then I can look at downgrading gym to a less expensive place, depending on what I actually use/enjoy.

I really don't want to be a typical NYR guy that gives up after little progress.
>> No. 2844 Anonymous
4th January 2015
Sunday 5:59 pm
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>>2843

> I really don't want to be a typical NYR guy that gives up after little progress.

> I'm not really interested in becoming a total gym nut, but some regular exercise will be good for me.


That's a pretty good mindset to have. As a rule of thumb, if you're not enjoying doing something then you won't keep on doing it. The mistake a lot of people make with their resolutions is having an "all or nothing" mentality, changing everything from their diet to suddenly hitting the gym six times a week all at once. The obvious result is burnout, frustration and giving up by mid February. Start slow, enjoy what you're doing, and if you feel like you want to do more then go for it.
>> No. 2845 Anonymous
4th January 2015
Sunday 7:34 pm
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>>2842

>Are you the same idiot...

That isn't even what I said, the thread is still there for anyone to look at and judge for themselves too.

I said putting "The Gym" under hobbies and interest and just "The Gym" on a internet dating site implied a lack of personality, which it does, not that going to the gym implied a lack of personality. I had no idea you were still so bumsore about it that you would go to the trouble of embellishing and misquoting me so entirely.
>> No. 2846 Anonymous
9th January 2015
Friday 6:00 pm
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I've been going to the gym for about 3 years now, when I first started I was really self-concious about everything including my attire. Now I put on anything at hand if I'm in a rush, as long as it won't lead to me being kicked out.
>> No. 2847 Anonymous
9th January 2015
Friday 6:17 pm
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>>2845
Nothing wrong with going to the gym, but it is an inherently masturbatory activity and putting it on a dating profile (or even CV) implies no more personality than saying you like playing video games or watching DVDs, except with added smugness. Unless you're training for a marathon or to climb everest, I don't care. Not an attack on OP just people who bang on about the gym.
>> No. 2848 Anonymous
10th January 2015
Saturday 10:23 am
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>>2846

I always wear a tshirt that says Wayne Enterprises on it. I just happened to pick it up when I first went to the gym and it became habitual. So much so that one of the PT birds says 'morning batman' when I come in.

Sage for pointless slice of life post.
>> No. 2849 Anonymous
10th January 2015
Saturday 1:26 pm
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>>2848
Phwooar I bet she wants you to exercise on her equipment IYKWIM
>> No. 2850 Anonymous
10th January 2015
Saturday 1:36 pm
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>>2847
>but it is an inherently masturbatory activity
Fuck off.
>> No. 2851 Anonymous
10th January 2015
Saturday 1:38 pm
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>>2850

Quality rebuttal m8.
>> No. 2852 Anonymous
10th January 2015
Saturday 1:44 pm
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>>2849

I assumed she was quietly mocking me, but I'll have a go. Someone that healthy probably has far too high self esteem to fall for my seduction techniques though.
>> No. 2853 Anonymous
10th January 2015
Saturday 2:00 pm
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>>2852

There's a always a fairly high chance that anyone who spends a lot of time in the gym at least started off doing it to paper over the cracks in their self esteem. Get in there lad.
>> No. 2854 Anonymous
10th January 2015
Saturday 2:09 pm
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>>2853

This is probably true, if the gymlad having a teary in this thread is an accurate barometer.
>> No. 2855 Anonymous
10th January 2015
Saturday 2:35 pm
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>>2854

Calm down sedentarylifestylelad.
>> No. 2856 Anonymous
10th January 2015
Saturday 2:44 pm
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>>2855

Curious non sequitur.
>> No. 2857 Anonymous
10th January 2015
Saturday 3:02 pm
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>>2856

Just ignore him he probably signed up for crosscult crossfit and will do like 1000 broladm8lifts.
>> No. 2858 Anonymous
10th January 2015
Saturday 3:11 pm
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>>2854
>gymlad having a teary in this thread
That's not what happened, you cunt.

His teary was in the other thread.
>> No. 2860 Anonymous
10th January 2015
Saturday 3:20 pm
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Where is startingstrengthlad when you need him, eh?
>> No. 2861 Anonymous
10th January 2015
Saturday 3:41 pm
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>>2858

There is also a gymlad having a teary in this thread.
>> No. 2862 Anonymous
10th January 2015
Saturday 9:13 pm
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>>2861

Probably roid rage.
>> No. 2863 Anonymous
11th January 2015
Sunday 2:35 am
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>>2862
https://www.youtube.com/v/ea1yUUVEBWI
>> No. 3046 Anonymous
23rd March 2015
Monday 2:50 am
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>>2860
Months late but yes, Starting strength for you lad, there is nothing better, look into old threads to understand why.
>> No. 3047 Anonymous
23rd March 2015
Monday 10:47 am
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>>2831

If your goal is fat loss, you are almost certainly better attacking the problem from the other end and dieting. Regular exercise will obviously contribute by burning calories but a good diet is really how you make the biggest gains. Without knowing your BMI I can't advise specifics for you op. Not eatting a sandwich can be the equivalent of 2 hours cycling.
>> No. 3048 Anonymous
23rd March 2015
Monday 5:58 pm
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>>3047

Disagree with this post. You also have to take into account a) macronutrients and b) metabolism.

Exercise will speed up the metabolism considerably, especially if you focus on short and intense work like lifting and interval training. Making sensible changes to your diet while exercising (I.e. more veg and proteins, satiating foods, cutting out junk) will have the most immediate and beneficial effects.

Calorie counting is a useful tool in some respects, but it's only a hammer. Exercise and knowledge of nutrition make up the chisel.
>> No. 3050 Anonymous
23rd March 2015
Monday 10:47 pm
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>>3048

Lad you don't know what you are talking about, and you are trying to cover your arse with jargon.
>> No. 3052 Anonymous
23rd March 2015
Monday 10:54 pm
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>>3048
How fat are you, fatlad? Do you subscribe to the HAES way of life? Take your bullshit elsewhere.
>> No. 3054 Anonymous
23rd March 2015
Monday 10:59 pm
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>>3050

Not jargon, I was just making a very brief post from my phone. What I'm saying is that calorie counting is a bit of a simplistic way to attempt to lose fat. It can certainly work but there are better ways to do it, I.e. moderate exercise and food based around the needs of that new exercise.
>> No. 3055 Anonymous
23rd March 2015
Monday 11:05 pm
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>>3054

Jargon, it doesn't matter what you eat if you aren't at an energy deficit you won't lose weight. It is simple physics, calorie deficit is paramount to everything else.
>> No. 3056 Anonymous
24th March 2015
Tuesday 12:00 am
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>>3050

Literally nothing he posted was jargon. At all. They're all basic dictionary words.

>>3052

Troll post. >>3048 was espousing metabolic exercise not fat acceptance.

>>3055

You won't lose weight if you're not at an energy deficit but there are multiple ways of getting there, and some are more productive than others. Human metabolism is highly complex and trying to reduce it to a bunch of "zomg mah thermodynamics" is just base ignorance. Please educate yourself as to the thermic effect of food and post exercise oxygen consumption.
>> No. 3057 Anonymous
24th March 2015
Tuesday 1:20 am
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>>3056
>You won't lose weight if you're not at an energy deficit but there are multiple ways of getting there, and some are more productive than others. Human metabolism is highly complex and trying to reduce it to a bunch of "zomg mah thermodynamics" is just base ignorance.
Really lad? What next? "If you starve yourself and get into starvation mode, you will ACTUALLY gain weight."

I'm calling it right now. Fucking £5 on it.
>> No. 3058 Anonymous
24th March 2015
Tuesday 1:27 am
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>>3057

Nice goal moving and floundering rhetoric there lad, and very telling that you didn't even try to respond to my final points. Obviously no one will gain weight on a caloric deficit, don't be a buffoon.
>> No. 3060 Anonymous
24th March 2015
Tuesday 1:46 pm
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>>3055
It's simple physics when you're burning coal to move a train, lad, but your body is much more complex than an engine. Jargonlad is right, you're miles better off eating as much food as your body needs than you are trying to aim for some deficit, so long as you're not piping your body full of processed shite. I've never personally gone as far as organising my diet by quantifying how much of each macronutrients I'm going to have each and every day, but just cutting out bread and other complex carbs in place of vegetables on top of more vegetables has had me feeling and looking fitter for years.

Picture pretty fucking relevant. Ignore the filename, though, I pulled it off an image search and it's needlessly smug.
>> No. 3061 Anonymous
24th March 2015
Tuesday 2:16 pm
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>>3060
Aren't people animals? That died seems rather protein heavy. It's also a very strange way of displaying information. How high are the portions piled? Usually glasses of water are much taller than the meal itself, and they're also a lot more dense. Pound for pound we probably consume more water than people.
>> No. 3062 Anonymous
24th March 2015
Tuesday 2:32 pm
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>>3060

>eating as much food as your body needs than you are trying to aim for some deficit, so long as you're not piping your body full of processed shite

Lad if you eat as much food as your body needs you will never lose weight how is that not immediately obvious if you take 10 +1-1 you don't get 8.

There is a reason oddly enough that the calorie content is what doctors are looking at for examining the obesity epidemic not what peoples macronutrient ratios are, because it doesn't really matter what they are the point is you are eating too many, and you won't reduce your fat arse without eatting too few for a while.
>> No. 3063 Anonymous
24th March 2015
Tuesday 2:44 pm
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>>3062

It's a really basic scientific principle. Energy is conserved. If your body burns 12 foods a day and you eat 12 foods a day, you cannot lose weight. The very fact people have to describe it in such simple terms makes it painfully obvious why so many people are fat.

There's plenty of reasons to look at your balance, too though, not least because fat and protein fill you up more than carbs, and so on.
>> No. 3064 Anonymous
24th March 2015
Tuesday 3:03 pm
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>>3062
>>3063
But this is of course why regular exercise is a vital part of losing weight, as part of a two pronged attack on that 'body burns = what you eat' equation.
>> No. 3065 Anonymous
24th March 2015
Tuesday 3:42 pm
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>>3064

Helpful not vital. As I pointed out in the post that originally started the cunt off, 2 hours of cycling is potentially comparable to a sandwich, if you take a 300 pound beast who would have to eat 4300 kcal a day just to maintain weight, you are going to make a lot more progress with diets then you could with exercise
>> No. 3066 Anonymous
24th March 2015
Tuesday 3:52 pm
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>>3065

Only if you're looking at scale weight without giving it any context. Sane people who'd rather prefer to lose fat and hold onto muscle need to exercise and keep their macros in check. Sure, simply restricting calories will work in the short term but as that person loses muscle and continually depletes glycogen stores their TDEE will drop, you'll have to keep dropping the number of calories they take in per day, and they'll end their "diet" by weighing their ideal weight but looking and feeling like a soggy scrotum (and that's if their motivation doesn't crumble half way through).

The number of internet pseudo-intellectuals who've never gone or taken someone from 25 to 15% body fat but who've read one too many infographics about "calories in calories out" really boils my piss.
>> No. 3067 Anonymous
26th March 2015
Thursday 7:18 pm
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>>3065

Heavy & regular cardio will increase your metabolism which will help you lose weight though.
>> No. 3073 Anonymous
26th March 2015
Thursday 7:29 pm
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>>3065
>>3067

https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption

If anyone actually cares.
>> No. 3114 Anonymous
19th April 2015
Sunday 5:19 pm
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Ok, I'll hijack this for a few posts.

So yeah, /fat/lad. Cut sugar out, lost weight, bit flabby. The reason I cut sugar out in the first place was to be healthier and lose a bit of weight, but exercise is difficult for me. I was diagnosed with a neurological condition which causes my CNS to exaggerate pain stimulus. I haven't joined a gym yet, instead I've been doing stretches and that is pretty much it. Just trying to stay limber, but I feel better than I have for a while. To warm up I've been walking up and down the stairs in my flat.

I'm not a cripple, but I'm a bit nervous around exercise for obvious reasons.
>> No. 3115 Anonymous
19th April 2015
Sunday 6:33 pm
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>>3114
>I was diagnosed with a neurological condition which causes my CNS to exaggerate pain stimulus.

Can you tell me more about this? I'm not a doctor or physio, but it would help to know what (if any) kinds of exercise you'd be most comfortable with. In my experience light to moderate resistance training brings about a lesser sensation of pain than, say, prolonged cardio or very intense interval training.

Walking and stretches are good choices over the long term as they fit around most schedules and the risk of injury is virtually nil. Swimming and cycling are also good choices for the same reasons. You might consider taking up yoga, something involving holding challenging poses, and advancing to tougher forms of calisthenics over time. Whatever you choose, someone earlier in the thread made a sound observation in saying that the best exercise to go with is what you enjoy. That will keep you coming back, and consistency is everything.

My personal experience is in strength training with barbells, though I have got into conditioning work over the past few years. What I know about fitness stems mainly from that. Even if you're not into the idea of lifting weights, I will say that more intense exercise will bring about a greater effect on the metabolism (i.e. more efficient muscle building and fat loss), and strength is a significant component of almost all physical pursuits, often including recovery from illness and injury. It may well be worth checking out if anyone with a similar neurological condition to yours has asked the same questions. There are lots of general resources out there, one of the best being exrx:

http://www.exrx.net/

You sound like you're on the right track with your diet, small permanent changes are the best way to handle food in my opinion. As I mentioned in the other thread, you can't go far wrong with scaling your carbohydrates to your level of activity (you can figure this out depending on what kinds of exercise you're doing), getting in plenty of protein, and eating as much (non-starchy) veg as you can stand throughout the day.
>> No. 3116 Anonymous
19th April 2015
Sunday 7:54 pm
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>>3115

> Can you tell me more about this?

I'm not him but I'm guessing that he might be this lad here:
http://britfa.gs/emo/res/20923.html

> you can't go far wrong with scaling your carbohydrates to your level of activity (you can figure this out depending on what kinds of exercise you're doing), getting in plenty of protein, and eating as much (non-starchy) veg as you can stand throughout the day.

The simplest and best diet advice in the world. And yet no one ever manages to stick to it. Some inate human desire for shortcuts and magic bullets?

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