Is there any magic voodoo to make me grow taller after 18?

Give me a good reason why I shouldn't strap weights to my clothes before doing my routine.

>>86 It can fuck up your joints.

>>91 >It can fuck up your joints. In the same way that being too fat fucks up your joints. >>86 >Give me a good reason why I shouldn't strap weights to my clothes before doing my routine. The real reason is that your joints will wear out faster than your muscles will. You have two options: >Stop your workout when your joints start hurting, but then you aren't building your strength and endurance to their potential >Work out to the limit of your endurance, but your joints start getting fucked halfway through your session This is why military veterans, old firefighters, etc have messed up backs, knees and everything. They were physically fit enough to go around with 70 lbs of gear all the time for years on end, and were encouraged to ignore pain to get the job done.

Anyone know of a good application for tracking and recommending food intake based upon body physique? The previous application that I was using went offline some months ago, and I'm looking for a replacement. However, because of there being so many ad-ridden programs, I'm sort of resigning to either of these DS applications unless someone can recommend something better.

Might seem like a stupid question but I will ask anyways Is it better to eat before or after working out? Does eating afterwards accomplish nothing?

>>121 It makes no different for gains when you eat. The only purpose to timing eating is in relation to fasting for weight loss and controlling your hunger. This applies to protein powder, and basically everything. Eat when it makes sense for you to eat. Eating after usually makes the most sense since it can be uncomfortable to workout with a stomach full of food. But it ultimately makes no difference for muscle gains.

>>121 Technically speaking, once you finish eating, your digestive system starts redirecting blood towards it rather than the rest of your organs, which is why you tend to feel drowsy after a big meal. Conversely, a workout leaves you drained of energy that you need to replenish quick. I have an uncle who was once pretty damn fit and he used to have meals that consisted of a higher calories intake than he needed, solely because he would eat right after his night at the gym. Then again, not everyone has the same metabolism.

>>121 Everyone is different. When I was younger and working out everyday, I used to eat and drink my shakes during the workout. Now I only eat during the evenings and work physical labor jobs during the day on an empty stomach. You should figure it out pretty quickly, but the key aspect of working out is getting psychologically psyched to do so. It is an energy thing. Find the tunes and stimulation that unlocks your spaz energy and then take it out on the weights. Call on the higher power for gains if you must.

>>121 Depends on your goals and what your body is acclimated to. For example, if you're trying to gain muscle, you should eat immediately after doing any cardio because it will discourage muscle loss while still putting you in a deficit. There are also other timings. It's usually recommended to have some carbs before lifting. There's also a roughly 30 minute window after lifting where protein uptake is increased. That all said, if your calories are good and macros are good you will eventually level out to the type of body that is appropriate for that. Optimization is just to make the process go faster and be easier. You only need to micromanage if you're a professional bodybuilder. For the average /fit/bro just trying to get gains and attention from women you just need to eat the right number of calories and be sure you're getting enough protein. Everything else is "extra". But you should be good to your body. Get enough fat and don't eat junk food. Complex carbs are better than simple. So on and so forth.

>>129 >you should eat immediately after doing any cardio because it will discourage muscle loss while still putting you in a deficit. >There's also a roughly 30 minute window after lifting where protein uptake is increased. That isn't how that shit works at all. You're just making retarded shit up. That isn't "optimization", it's useless bro science bullshit that doesn't actually do anything. Optimization is doing things that actually work consistently. When you tell people that these random things that may or may not make a 0.5% difference in muscle development are "optimizations" you just end up wasting their time and putting them into these awkwardly rigid routines. Body builders don't eat after cardio to discourage muscle loss. They blast gear and eat as many calories as humanly possible. Then they dehydrate themselves and get as close to death as possible right before a show. Timing food intake for muscle growth isn't extra work the cool hardcore guys do, it's theoretical nonsense that no one who has experience lifting actually bothers doing.

>>131 First of all, I literally included a disclaimer that unless you're actually a pro you're not going to really see the benefits. The fact is 99% of anyone would see results even doing a shitty routine and having a crappy diet. That's honestly what makes this stuff so hard to gauge. You need extreme benefits to really move the needle and unless your approach is total ass and your diet is pure junk you will probably still see gains especially as a newbie. But it's also absolutely a fact that your body does have slightly different "modes" it gets into throughout the day. Your nervous system makes adjustments. Your body does want to burn muscle before fat in many cases and providing it food at the right times does help discourage that. Eating after cardio helps because the insulin spike brings your body out of its "shit I gotta burn calories" mode. Eating protein in 4-5 sessions throughout the day helps with uptake because you can only process so much in a single window. Cardio should be spread out from weightlifting, minimum of 6 hours but ideally on a different day entirely if you want to do both. Protein after a workout does have a slight increase in uptake. These are all true (to the current understanding of science so the results are subject to change with greater understanding and further study) and, again, if you don't do any of them you'll still see results. As long as you're not starved for protein and doing every set for three reps you will absolutely see results. Those will eventually diminish and then such small optimizations become more important. What you're encouraging is the bro science way to do it. Just hit the weights hard, wear your lucky underwear, and hit the juice. Arnold and his generation all got big without this info and the generation before him got big without the juice, and all of this was 50+ years ago. But we have to acknowledge the dichotomy of "these methods work better" and "you can literally ignore all of them and it doesn't matter". It's not a race.

Does anyone have those charts detailing running workout routines?

>>152 I don't have the chart but Couch to 5k is a pretty solid starter program.

>>152 Found it. However, are they any other charts like this?

My posture is fucked. Besides not sitting like a retard when at my PC, what are the best exercises to correct that shit.

>>164 As far as I know, you just have to start making a mental effort of adjusting your posture when slouching. It's painful at first, but you can slowly adapt your body to follow through. Use a cushion as well, your ass will thank you and it will make the transition easier.

I've been watching videos of people squatting and doing the leg press, like these: https://duckduckgo.com/?va=n&t=brave&q=leg+press+500kg&iax=videos&ia=videos I don't think I've seen one leg press video where the person goes below a 90 degree angle between upper and lower leg, most are going down to like 120 degrees, Squatters tend to go down to about a horizontal upper leg. I've always gone down to about 70 degrees on the leg press, and as low as I can on squats. Am I doing something wrong, or are these people cheating? What's the best depth for building muscle? I'm not interesting in flexing with big weights, purely building more muscle.

>>164 Deadlift helped me with exactly this. Or anything that works your core + back. You could do back hyper-extensions, RDL, stiff-leg deadlift, rack pulls, etc.

>>164 hindu push ups helped me, i usually do them in my burpees

>>210 Based Chunny

>Associated Press: Want to Burn Calories? Climbing Stairs Might Be the Most Effective Exercise for You https://archive.ph/W9X72 <If you’re trying to lose weight and want a new way to do it, stair-climbing as a regular exercise — or just adding a few flights a day — might be for you. <It’s accessible, and research shows it’s more effective than walking on level ground. <“Overall, it is a fact that stair-climbing gets you fit faster and consumes more calories,” said Lauri van Houten, vice president of the International Skyrunning Federation, which oversees a wide range of disciplines that involve vertical climbing. <This includes disciplines like mountain running above 2,000 meters (about 6,500 feet) or events like the Stairclimbing World Championships. <These competitions are for the very fit, but we’re talking here about adding a few minutes of stair-climbing as a daily routine and raising awareness about its effectiveness for all ages. <“How many calories will I burn is the question everyone wants to know,” van Houten said. “Here’s the good news: The overall energy expenditure of the exercise depends on your weight. Therefore, the more you weigh, the more you burn.”

>>761 Unironically good advice, when I was a tub-of-lard child living in my city flat the pediatrician ordered me to run the five flights of stairs up and down a few times a day, it works miracles with the right diet Only problem is that to this day when I try and do it again I feel like a fucking faggot and neighbors think I've lost my marbles

I don't feel like making a thread that will go unnoticed! Recently been having gut problems, feels like it's inflamed or something wonky is going on in there, changed my diet to include more fiber from oatmeal and toasted whole wheat from my sandwiches to no avail. Noticed those probiotic/kombucha drinks in the store, some go for real cheap, like as low as 1$ for 1, would drinking these along with my higher fiber intake relieve my gut problems, currently struggling to survive at work because I'm constantly gassy and having to excuse myself to take painful watery shits.

ok so here's the thing fitizens my thighs are big, not muscly big but rather fat big, I feel that the they are the first thing to "increase" in size when I indulge in something to eat or when I am not doing an insane regime of training, like when I am on holidays I am walking over 20k steps per day. This is something that always has made me self aware and affected my mental health because I feel like a freak. I have a small-ish frame, 5'6, 80kg, torso wise I am a bit on the not entirely skinny could improve my chubyness for sure but my thighs are just too big for me, or maybe I am perceive them like that, could be a body dis-morphia thing but I dont believe thighs on men should look like that, it actively affect my perception as a man and its fucking gross. What can I do? what exercises would help me significantly reduce thigh fat? I will commit to this, I am tired of feeling like this

>>766 You can't spot reduce fat. 80kg at 5'6 is overweight. Cut your calories until you're 63kg. Exercise will not do anything for weight loss. The only thing that matters is eating less food. If you do workout, just avoid doing heavy squat movements if you want to avoid developing your legs. >torso wise I am a bit on the not entirely skinny You are fat as fuck dude.

>>1 I want to order rings and a yoga mat from amazon, any specific recs/what do anons use? I already have a rack, btw, I just think ring dips and leg raises are something I should do.

I wish we had more time to talk with each other before the whole site went to shit. As it stands, we are currently scattered to the winds like rubble. Shame

>>777 Like tears in the rain anon, like your muscle mass on a cut. We are all dying stars.

>>777 >>779 seems this is not the spot people congregated to, p empty

>>781 They unironically went to reddit/discord.

Did anyone happen to grab the /fit/ sticky?

>>807 No, but I this is the article linked to by the OP of the sticky. https://www.liamrosen.com/fitness.html

https://symmetricstrength.com/ For comparing your lifts to strength standards https://www.sailrabbit.com/bmr/ For BMI and BMR

>>26 If you really weigh 320lbs then just upping your daily steps until you get to a reasonable level of fitness should be your first step. You can maybe do some bicep curls with some dumbbells at home or some other isolations that can be done while seated and don’t use your back but if there’s any pain in your affected areas stop immediately. You’ll need to find some good core exercises you are able to do because your core can help compensate for back issues, but I don’t know what’s possible with your herniated discs. Dead bugs or bird dogs are good remedial exercises but I don’t know how they should be done differently in your case. Go and see a physio. They’ll be way more qualified for this than any doctor